"How to lose facial fat" is one of the most searched questions on Google when it comes to losing weight. So if you're looking for an answer to this question, you're not alone. This article will help you understand and apply 8 effective tips to lose your facial fat.
Losing weight in general is a challenge, let alone losing weight from a specific area of the body. Excess fat in the face, in particular, can be a difficult problem to deal with if it occurs. Fortunately, there are now many methods that can increase fat burning and help slim the face. Here are 8 effective methods to help lose fat on the face.
1. Do facial exercises
Facial exercises can be used to improve the appearance of the face, fight aging, and improve facial muscle strength. Recent studies have also reported that adding facial exercises to a person’s daily routine can also tone facial muscles, making the face appear slimmer. Some of the most common exercises include puffing out the cheeks and pushing air from side to side, pursing the lips on alternate sides, and most importantly, keeping a smile on the face and avoiding angry expressions.
Although the scientific evidence is still unclear, one review reported that facial exercises can help increase facial muscle tone. Another study found that performing facial muscle exercises regularly twice a day for 8 weeks increased muscle thickness and improved facial rejuvenation.
Keep in mind that there is a lack of research on the effectiveness of facial exercises for fat loss in a specific area like the face, and more research is needed to evaluate how these exercises may affect facial fat in humans.
2. Add Aerobic Exercises to Your Routine
Usually, excess facial fat is the result of excess body fat. Losing weight can increase fat loss and help both the body and face regain a slimmer appearance. Cardio exercise, or aerobic exercise, is any type of physical activity that increases the heart rate. It is considered one of the most effective methods of weight loss. Many studies have found that a well-functioning cardiovascular system can help promote fat burning and increase the ability to eliminate excess fat.
In addition, one study found that obese women lost more fat with a higher amount of cardio exercise. So aim for 150–300 minutes of moderate to vigorous exercise each week, which equates to about 20–40 minutes of cardio each day. Some common examples of cardio include running, dancing, walking, cycling, and swimming.
3. Drink more water
Drinking water is important for your health, and may be especially important if you’re trying to lose facial fat. Studies show that water can keep you feeling full and boost your weight loss. In fact, one small study found that drinking water before a meal significantly reduced the number of calories consumed during the meal. Other research shows that drinking water can temporarily increase your body’s metabolism, which can increase the number of calories burned and help boost the effectiveness of weight loss methods.
4. Limit Alcohol
While it’s fine to enjoy a glass of wine with dinner every now and then, drinking too much alcohol can be one of the biggest causes of facial fat accumulation and bloating. Alcohol is high in calories but low in nutrients and can increase your risk of weight gain.
Controlling your alcohol intake is the best way to control bloating and weight gain caused by alcohol. According to the current Dietary Guidelines for Americans, moderate alcohol consumption is defined as up to two drinks per day for men and up to one drink per day for women
5. Cut back on refined carbs
Refined carbs like those found in cookies, crackers, and pasta are common culprits for weight gain and increased fat storage. These carbs have been heavily processed, stripping away beneficial nutrients and fiber, leaving little to no nutritional value, not to mention being loaded with sugar and calories.
Because they contain very little fiber, refined carbs are digested quickly, leading to spikes in blood sugar and hunger. A study of 277 women found that consuming more refined carbs was associated with a higher risk of obesity and more belly fat. While no studies have directly looked at the effects of refined carbs on facial fat, switching from foods high in refined carbs to whole grains may help you lose weight overall, which means less facial fat.
6. More care about your sleep
Getting more sleep is an important overall weight loss strategy. It can also help you lose face fat. Lack of sleep can cause an increase in cortisol levels, a stress hormone that comes with a long list of potential negative effects, including weight gain. Studies have shown that high cortisol levels can increase appetite and alter metabolism, leading to increased fat storage.
What's more, getting more sleep can help you lose extra pounds. One study found that good sleep quality was associated with maintaining the effectiveness of weight loss methods. Conversely, other studies have shown that lack of sleep can increase food intake, cause weight gain, and decrease metabolism. The best advice is to get at least 8 hours of sleep each night to help control weight and reduce face fat.
7. Watch your sodium intake
A telltale sign of excess sodium in your body is bloating, which can contribute to puffiness and facial puffiness. This is because sodium causes the body to retain water, leading to edema. Some studies have shown that consuming foods higher in sodium can increase water retention, especially in people who are sensitive to the effects of salt.
Processed foods account for more than 75% of the sodium in the average diet, so cutting back on convenience foods, snacks, and processed meats can be an easy and effective way to reduce your sodium intake. Therefore, consider reducing your sodium intake to help your face look slimmer.
8. Eat more fiber
One of the most common recommendations for reducing facial fat and reducing buccal fat is to increase your fiber intake. Fiber is a compound found in plant foods that moves slowly through your digestive tract, helping you feel full longer and curbing your appetite.
According to a study of 345 overweight and obese people, high fiber intake was associated with increased weight loss and improved adherence to a low-calorie diet. Another review of 62 studies found that eating more soluble fiber, a type of fiber that forms a gel when mixed with water, can reduce both body weight and waist circumference, even without restricting calorie intake.
Fiber is found naturally in many foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes. Ideally, you should consume at least 25–38 grams of fiber per day from these food sources.
There are many ways to help a person lose excess facial fat. Changing your diet, exercising regularly, and adjusting some daily habits are all effective ways to increase fat loss, helping your face become slimmer. For best results, in addition to following the 8 tips above, you need to combine a balanced, healthy diet and regular exercise to optimize fat burning and improve overall health for the body.
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Reference source: aaptiv.com; hollandandbarrett.com; healthline.com