Most of us have longed to lose arm, thigh, or tummy fat at some point. Many people also seek to lose fat from their cheeks, neck, or chin. Even if there are slimming straps and devices on the market that claim to help you lose facial fat, changing your diet and way of loss is usually the best method to lose body fat. There are a lot of healthy ways to lose weight and make your face look slimmer at the same time. Here are 8 effective ways to lose fat you don’t want in your face, as well as some simple things you can do to stop gaining fat in the long run. Just keep reading with us to find out.
1. Do facial exercises
Face exercises can be used to make your face look better, slow down the aging process, and strengthen your facial muscles (Trusted).
Some anecdotal evidence suggests that adding facial exercises to your routine can also tone facial muscles, making your face look slimmer.
Some of the most common exercises are puffing out your cheeks and pushing the air from side to side, puckering your lips on alternate sides, and holding a smile while clenching your teeth for several seconds at a time.
Even though there isn’t much proof, one review said that facial exercises may strengthen the muscles in your face.
Another study showed that working out the facial muscles twice a day for 8 weeks made the muscles thicker and made the face look younger.
Keep in mind that there isn’t much research on how well facial exercises help you lose fat. More research is needed to find out how these exercises might affect facial fat in people.
2. Add cardio to your routine
Extra fat in your face is frequently the result of excess body fat.
Losing weight can aid in fat loss and help you slim down your body and face.
Cardio, often known as aerobic exercise, refers to any sort of physical activity that raises your heart rate. It is widely regarded as a highly effective way of weight loss.
Numerous studies have revealed that cardio can aid boost fat loss and fat burning.
Furthermore, one study discovered that women with obesity lost more fat when they engaged in more cardiac exercise.
Attempt to achieve 150-300 minutes of moderate to intense exercise per week, which equates to 20-40 minutes of cardio per day.
Running, dancing, walking, riding, and swimming are all types of cardio exercise.
3. Drink more water
Water is important for your overall health, but it can be especially important if you want to lose fat from your face.
Studies show that drinking water can help you feel full and lose weight.
In fact, a small study found that drinking water before a meal cut the number of calories eaten during the meal by a lot.
According to some other research, drinking water may temporarily speed up your metabolism. Increasing the number of calories you burn each day can help you lose more weight.
4. Limit alcohol consumption
It’s fine to have a glass of wine with dinner once in a while, but drinking too much alcohol is one of the biggest causes of fat gain and bloating.
Most of the calories in alcohol are empty calories, which means that it has a lot of calories but not many important nutrients like vitamins and minerals.
It also works as a diuretic, which is a substance that makes you pee more. This can make you lose water and hold on to water.
Some research also suggests that alcohol could change the levels of certain hormones that affect hunger and appetite. For example, it might lower the amount of leptin, a hormone that makes you feel full.
Also, research shows that drinking too much could cause inflammation and may be linked to a higher risk of weight gain, belly fat, and obesity.
The best way to avoid getting fat and bloated from drinking too much is to limit how much you drink.
The current Dietary Guidelines for Americans say that men can have up to two drinks a day and women can have up to one drink a day.
5. Cut back on refined carbs
Foods containing refined carbs, such as cookies, crackers, and pasta, are common culprits of weight gain and increased fat storage.
These carbs have been heavily processed, which strips them of their beneficial nutrients and fiber and leaves little behind besides sugar and calories.
Because they contain very little fiber, your body digests them rapidly. This leads to spikes and crashes in blood sugar levels and may make you more likely to overeat
One study in 277 women showed that a higher intake of refined carbs was associated with a higher risk of obesity and greater amount of belly fat
No studies have looked directly at refined carbs’ effects on facial fat. However, replacing refined carbs with whole grains may help increase overall weight loss, which may also aid facial fat loss
6. Get enough sleep
Cookies, crackers, and pasta, which all have refined carbs, are often to blame for weight gain and more fat storage.
These carbs have been heavily processed, which takes away their good vitamins, minerals, and fiber and leaves only sugar and calories.
Since they don’t have much fiber, your body breaks them down quickly. This makes your blood sugar go up and down and may make you more likely to eat too much.
One study of 277 women showed that the more refined carbs they ate, the more likely they were to be obese and have more belly fat.
No studies have looked at the effects of refined carbs on facial fat in a direct way. But replacing refined carbs with whole grains may help people lose more weight overall, which may also help them lose fat from their faces.
7. Watch your sodium intake
Salt is most people’s main source of sodium. You can shake it on meals or eat it passively in processed or prepackaged dishes, sauces, and other condiments.
Excess salt can cause bloating and face puffiness and swelling.
That’s because salt induces fluid retention.
A higher sodium consumption might enhance fluid retention, especially in salt-sensitive persons.
Cutting down processed foods, salty snacks, and processed meats helps lower sodium intake.
8. Eat more fiber
Fiber is recommended for shrinking your face and decreasing cheek fat.
The body doesn’t absorb fiber from plant meals. Slow digestion keeps you satisfied for longer. This reduces cravings and hunger.
In a study of 345 overweight and obese persons, increasing fiber intake aided weight loss and diet adherence.
Another evaluation of 62 research found that eating more soluble fiber may lower body weight and waist circumference, even without calorie restriction.
Soluble fiber gelifies in water. Beta glucan is present in oatmeal, barley, and other grains.
Fruits, vegetables, nuts, seeds, whole grains, and legumes contain fiber.
Consume 25–38 grams of fiber each day from these foods.
How to prevent facial fat
There are several important long-term habits and broader lifestyle changes you can use to help prevent weight gain and fat accumulation in the long run:
- Eat a balanced diet. A diet rich in fruits, vegetables, whole grains, and legumes can help you maintain a healthy weight and general health.
- Exercise regularly. To promote health and avoid weight gain, experts recommend 150 minutes of moderate aerobic activity per week.
- Limit your intake of processed foods. Processed foods are heavy in calories, salt, and added sugar and associated to weight gain.
- Stay hydrated. Drinking water helps regulate weight and avoid face fat.
- Get plenty of sleep. Better sleep may aid long-term weight loss maintenance, study says.
- Try to manage your stress levels. Stress can increase appetite and cravings while also making it more difficult to keep active, both of which can contribute to weight gain. Yoga and meditation are two stress-reduction strategies that may be effective.
Can you lose fat from just your face?
Even though losing extra body fat could help reduce the amount of fat in some parts of your body, like your face, there isn’t much evidence to support the idea of spot reduction, or losing fat in one specific area.
In fact, a number of older studies have shown that spot reduction is not a good way to lose fat in one area of the body.
This is because your body stores fat cells all over, and they can all be broken down and used as fuel when you work out.
These fat stores can come from anywhere on your body, not just where you’re working out.
So, instead of trying to lose fat only from your face, it’s best to focus on overall fat loss and weight loss, which can lead to a reduction in excess facial fat.
The bottom line
You may reduce face fat in many ways.
Changing your diet, adding exercise, and modifying your everyday routines are all fantastic strategies to increase fat loss and weight loss, which may help you lose your face.
Combine these tips with a healthy diet and regular exercise to aid in weight loss and general health.
