How to Lose Fat in Your Face?

a man riding a bicycle

Do you have a sagging double chin? Do you want to know how to lose fat in your face?

Everyone carries and stores fat differently. For some people, weight gain comes in the form of a rounder, puffier face. Unlike other body parts, you can’t just cover up your face until you have shed some pounds.

In women, multiple factors lead to a fuller-looking face. Sometimes, hormone changes, such as pregnancy, forces your body to retain water, which in turn can make your face bloated. Another major factor behind a rounder face is the development of thyroid issues. So, how to lose fat in your face?

How to Lose Fat in Your Face?

Losing facial fat is similar to losing fat from a body part. Your legs, arms, and other body parts store fat. Similarly, your face stores fat with the help of the adipose tissue.

Most of the weight loss plans can get you a slimmer face. You have to make sure that your body reaches a state in which it is more likely to tap into its fat stores. This occurs when your energy intake is reduced or when you exercise more. If the external energy sources can’t address the needs of your body, it has no alternative other than using its fat reserves. This is what makes you lose weight.

Follow these suggestions to lose facial fat.

1.     Drink More Water

Drink a glass of water before any meal. It can make you feel fuller. Water intake plays an important role in reducing caloric consumption. Due to this reason, drinking water can slowly and gradually lead to weight loss.

As per a review on weight loss and hydration, drinking water promotes lipolysis. It is a process in which the body decomposes fat stores into fatty acids—it uses them as an energy source. Utilizing these fat stores can help you with reducing fat from your face.

2.     Decrease Sodium Intake

If specific foods seem to make you bloat, such as sodium-rich sushi or salty potato chips, avoid them at all cost, or at least cut down on them. Cutting out fast food is not going to do much; you also have to consume a lesser amount of sodium.

When a great deal of salt accumulates in your system, your body uses more water to prevent dehydration. This can lead to a puffy face.

Salt does have an important role as it facilitates muscle and nerve activity and regulates hydration level. But, you need to be careful with its intake. According to the CDC, you should not consume more than 2,300 mg of sodium per day.

When you are not going to eat a home-cooked meal, always read the labels of your food packets to check the salt content.

3.     Do Facial Exercises

Facial exercises improve muscle strength, slow down aging, and enhance facial appearance. According to some reports, facial exercises can tone up facial muscles, due to which your face looks slimmer. There is also some evidence that facial muscle exercises can improve facial rejuvenation and the thickness of muscles. Here are some exercises that you can try.

  • Jaw Release – Sit on a comfortable seat. Move your jaws act as if you are eating with a closed mouth. For the time being, breathe from your nose. Relax and repeat the jaw movement a few more times.
  • Mouthwash Technique – Fill up your mouth with air. Move it from one part of your mouth to the other as if you are using mouthwash to clean it. Relax and repeat for a while.
  • Eye Focus – Open your eyes wide. See to it that your eyebrows are not wrinkled. Find a distant point and focus on it in the same position. Relax and repeat it after some time.

4.     Do Some Cardio

Cardio exercises work the best when it comes to taking fat off your face. These exercises increase your heart rate, produce sweat, and make you breathe heavily.

Depending upon your preferences, you can make the workout high, moderate, or low. However, higher intensity burns calories at a quicker rate.

If you can’t exercise for a long period owing to time constraints, try high-intensity training. As per research, such an exercising strategy is more productive for burning calories than a regular cardio session of the same length.

For instance, try biking or running at your fastest speed for one minute. Next, slow down to a manageable speed for 4 minutes. Keep alternating this intensity for 20 minutes in a bid to burn calories in large amounts.

If you don’t do elliptical machines and gym memberships, you can get your cardio in with kayaking, biking, rock climbing, roller-skating, swimming, dancing, and karate classes. Get an activity that you enjoy so you can do it more.

5.     Take Rest

Don’t stay up till the early hours of the morning. It is likely to tempt you with nighttime eating. In 2017, a study discovered a correlation between weight gain and after-dinner snacking,

The problem with nighttime snacking is not only an increased food intake. It creates confusion in the circadian rhythms of your body. This development causes weight gain even when you are not consuming extra calories.

Without enough sleep, the production of the stress hormone cortisol is increased in your body. It induces an increased appetite and a slower metabolism.

Subpar sleep is extremely common in modern lifestyles. Habits like not getting bright light in the daytime, drinking caffeine in the evening, and using electronics at night, can inflict a negative impact on your sleep.

You can identify sleeplessness on your face in the form of puffy eyes and dark circles. Therefore, sleep at least 8 hours to get more rest and make your face slimmer.  

6.     Switch to a Better Diet

Refined carbs and processed foods pose the risk of producing excess fat in your face.

There is a greater amount of sugar, salt, and calories in processed foods than whole foods.

Similarly, refined carbohydrates are a family of grain-based foods that are highly processed. At the time of processing, these foods are deprived of nutrients and fiber. This is why they are higher in empty calories than other foods. They also induce quicker spikes in blood sugar, tempting you to overeat. Some of these foods include white bread, white rice, pasta, sucrose, and most of the breakfast cereals.

With some research and effort, you can find a good replacement for most of the refined carbohydrates and overly processed foods. Eating fresh whole foods can reduce your caloric consumption and increase the overall nutrient intake.

7.     Look Out for Food Allergies

In some cases, food intolerance or allergies cause a fuller face. Go to a doctor if you are certain about it. For instance, some people are sensitive to gluten and fare better with gluten-free foods. Similarly, there are those with irritable bowel syndrome who think that their faces become fuller due to the disease. Likewise, hormones can also cause your face to look fuller.

8.     Chew a Gum

As strange it might sound, chewing a pack of gum does make your face look slimmer. It tones up your cheek and jaw muscles. Make sure you buy a sugar-free gum. Here’s what you need to do:

  • Take out a piece of gum and begin chewing it.
  • Keep chewing it for 15 minutes before spitting it out.
  • Repeat the process three times a day.
  • This approach is more effective if you chew gum after meals.

How to Lose Fat in Your Face Faster?

By now, you know how to lose fat in your face. But how much time is it going to take?

The face of a human body can’t store too much fat at once. Some people lose it faster than others.

Other important factors include the total size of adipose tissue. If you only gained a few pounds, it takes little time to go back to having a lean face. But if you have a double chin, it will take more time to lose fat in your face.

Generally, people lose their chubby cheeks after their body face goes under 20%. When it drops to 15% or less, stubborn face fat begins to disappear.

On average, you can lose around 0.5-1% of body fat per week.

Final Thoughts

Ideally, your best bet to reduce and prevent facial fat is to maintain a healthy weight generally. To do this, you have to stick to the basics: exercise regularly, adopt a healthier diet, and take enough rest.

Now that you know how to lose fat in your face, you can send us a message for any query related to weight loss.

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