First thing first, I don’t want to disappoint you, but to lose face fat, you need to get rid of overall body fat. It’s a fact that spot reduction is not possible, which is proven by many studies.
For instance, a study in 40 overweight women for 12 weeks found that exercise targeting only abdominals does not affect belly loss.
However, there are some strategies that can help you increased fat burning and get rid of that extra face fat.
6 most effective ways to lose fat in your face.
1. Opt For A Healthy Diet
Opting for a healthy well-balanced diet is a great way to lose that stubborn face fat fast.
Including fiber-rich, high-protein foods into your diet ensure that you’re getting all the essential nutrients your body needs to get rid of fat.
Try to eat healthy nutritious food most of the time or follow an 80/20 rule – that is 80% nutritious food & 20% whatever you want. It’s a good way to start if you’re new to healthy eating. This way, you can lose that stubborn fat while enjoying your favorite foods.
2. Try Facial Movements
Facial exercises may help improve facial appearance, combat aging, and improve facial muscle strength. (1)
This study shows that performing facial exercises twice per day for 8 weeks improves facial rejuvenation
Also, one thing for sure is that facial exercises build facial muscles, you may not see it if you have extra fat, but once that fat is gone, your face will look much slimmer & chiseled.
There’s limited research on the effectiveness of facial exercises for face contouring. But since there are no side effects, why not give it a try?
Here are some facial exercises you can try to lose that face fat:
1. The Brow-Raiser
How to perform:
- Put two fingers just above your eyes.
- Raise your eyebrows higher while creating resistance with the weight of your fingers.
- Repeat 15-20 times for 5-6 sets
2. The Chipmunk Cheek Squeeze
How to perform:
- Tilt your head back and your chin upward
- Suck in your cheeks as much as possible
- Hold for 10 seconds
- Complete 15-20 sets
3. The Jaw Flex
How to perform:
- Tilt your head all the way back
- Move your lower lip over your upper lip as up as you can and feel the contraction in your jaw muscles near your ear.
- Hold for 10-15 seconds
- Perform 15-20 sets
Need more? Head to facial exercises for jaw & cheeks.
3. Cut back on processed foods
The most common culprit of weight gain & health problems is processed foods like cookies, burgers, crackers, and pasta, etc.
These foods are highly processed and have almost zero nutritional value. They are also high in simple sugar, digests rapidly which leads to insulin spikes and crashes in blood sugar levels and increases the chances of overeating. (3)
A study of 277 women found that a higher intake of refined processed carbs has a higher risk of obesity & belly fat.
Also, these types of foods lead to bloating which makes your face look puffier than it is. Avoiding these foods can help reduce bloating and makes your face look slimmer.
4. Put a break on that booze
While enjoying a drink ocassionally is fine, going overboard with that can lead to increase in facial fat accumulation.
Alcohol is an inflammatory substance, high in calories & low in nutrition, and when mixed with other sugar beverages, it can cause fluid retention and inflammation. All of this can lead to bloating, swollen face & weight gain. (4)
Reducing your consumption of alcohol can really gear things up, help you get that chiseled face. and lose weight. Plus, it will save you few bucks!
5. Indulge in a physical activity
Being physically active is a great way to burn extra calories, lose face fat & overall body fat.
Any type of physical activity that increases your heart rate, whether it’s cardio or weight lifting, is the most effective method to lose weight fast.
You can also try HIIT – High-intensity interval training. It burns more calories at less time as compared to steady cardio & weight lifting. (5)
For instance – try running on a treadmill at 12mph for 60 seconds, then slow to an easy speed like 6mph for 1.5-2 mins. Repeat this cycle for 15-20 minutes.
Additionally, you can also perform empty stomach cardio or home exercises which is a great way to use body fat as an energy source and burn fat.
6. Sleep is important
Having a profound sleep affects weight loss in many ways and it may also help you lose face fat.
Depriving of sleep can cause an increase in cortisol levels – a stress hormone that can cause potential side effects, including weight gain & face fat & eyes puffiness. (6)
Also, sleep deprivation rise Ghrelin levels – A hunger hormone that makes you feel hungry, makes it difficult to control hunger, and increases fat storage.
Study shows that squeezing in more sleep can help you burn extra pounds and maintain weight loss. Aim for at least 8 hours per night to aid overall weight loss & facial fat loss.
The bottom line
Following these strategies can help you lose that extra stubborn fat in your face.
Including nutritious foods into your diet and adding physical exercise to your routine can help boost metabolism, weight loss & turn your chubby cheeks into a chiseled jawline.
See you on the next blog, till then happy losing!