8 effective tips to reduce facial fat

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"How to lose weight on your face?" is one of the most searched questions on Google when you want to lose weight. So if you're looking for an answer to this question, you're not alone. The article will help you understand and apply 8 effective tips to reduce facial fat.
Normal weight loss is not an easy challenge to overcome, let alone lose weight from a specific area of ​​the body. In particular, excess facial fat 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 reduce facial fat.

1. Do face exercises

Facial exercises can be used to improve facial appearance, fight aging, and improve facial muscle strength. Reports from recent studies also suggest that adding facial exercises to one's daily routine can also tone facial muscles, making the face appear slimmer. Some of the most common exercises include puffing your cheeks and pushing air from side to side, pursed lips on alternate sides, and most importantly, always keeping a smile on your face and avoiding expressions of anger.
Although the scientific evidence is not clear, one review reported that facial exercises can help strengthen the facial muscles. Another study found that performing regular facial exercises twice daily 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 on a specific area such as the face and more research is needed to assess how these exercises might affect facial obesity in humans.

2. Add aerobics exercises to your routine

Usually, excess fat in the face is the result of excess body fat. Losing weight can increase the effectiveness of fat loss and help both the body and the face regain a slim state. Cardio exercise, or aerobic exercise, is any type of physical activity that increases the heart rate. This is considered one of the most effective weight loss methods. Many studies have found that a well-functioning cardiovascular system can help promote fat burning and increase fat loss.
Furthermore, one study found that obese women lost more fat with a higher amount of cardiovascular exercise. So try to get 150-300 minutes of moderate to vigorous exercise each week, which equates to about 20-40 minutes of cardio per day. Some common examples of cardiovascular exercise include running, dancing, walking, biking, and swimming.

3. Drink more water

Drinking water is important for the overall health of your body and can be especially important if you are looking to lose face fat. Studies show that water can keep you feeling full and boost weight loss. In fact, one small study found that drinking water before a meal significantly reduced the number of calories consumed during a meal. Other research shows that drinking water can temporarily increase the body's metabolism thereby increasing the number of calories burned and helping to enhance the effectiveness of weight loss methods.

4. Limit alcohol intake

While it's fine to enjoy a glass of wine with dinner once in a while, drinking too much alcohol can be one of the biggest causes of facial fat accumulation and leading to bloating. Alcohol is high in calories but low in nutrients and may increase the risk of weight gain.
Controlling alcohol consumption is the best way to control bloating and weight gain caused by alcohol. According to the current US Dietary Guidelines for Americans, moderate drinking is defined as having up to two drinks per day for men and up to one drink per day for women.

5. Cut down on refined carbs

Refined carbs in cookies, crackers, and pasta are common culprits of weight gain and increased fat storage. These carbs have been heavily processed, losing beneficial nutrients and fiber and leaving very few nutrients, not to mention they are loaded with sugar and calories.
Because they contain very little fiber, refined carbs are digested quickly, leading to blood sugar spikes 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. Although no studies have looked directly at the effects of refined carbs on facial fat, switching from foods high in refined carbs to whole grains may help with overall weight loss. , which means reducing facial fat.

6. Pay more attention to sleep

Paying attention to sleep is an important overall weight loss strategy. Besides this 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 harms, including weight gain. Studies have shown that high cortisol levels can increase appetite and change metabolism, leading to increased fat storage.
Furthermore, sleeping more can help you lose more weight. One study found that good sleep quality was associated with maintaining the effectiveness of weight loss methods. Conversely, other studies have also shown that sleep deprivation can increase food intake, cause weight gain, and decrease metabolism. The best advice is to get at least 8 hours of sleep every night to help control weight and lose face fat.

7. Monitor sodium levels in the body

One sign of excess sodium in the body is bloating, and it can contribute to puffiness and swelling on the face. This is because sodium causes the body to retain water leading to edema. Some studies have shown that consuming foods high in sodium can increase water retention, especially in people who are sensitive to the effects of salt.
Processed foods make up more than 75% of the average dietary sodium, so cutting out convenience foods, snacks and processed meats can be an easy and effective way to reduce the amount of sodium in the body. Therefore, consider reducing the amount of sodium in the body to make the face look slimmer.

8. Eat a lot of fiber

One of the most common recommendations for facial fat loss and cheek fat loss is to increase fiber intake. Fiber is a compound found in plant-based foods that moves slowly through the digestive tract, helping you feel full longer to curb cravings.
According to a study conducted on 345 overweight and obese people, high fiber intake is associated with increased weight loss and improved adherence to a low-calorie diet. Another review of 62 studies found that eating more soluble fiber, which is a type of fiber that forms a gel when mixed with water, can reduce both body weight and waist circumference, even when No restriction on calories consumed.
Fiber is found naturally in many foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes. Ideally, you should get at least 25–38 grams of fiber per day from these food sources.
There are many methods that can help a person reduce excess facial fat. Changing your diet, exercising regularly, and adjusting some daily habits are all effective ways to increase your ability to lose fat, helping to make your face slimmer. For best results, in addition to following the 8 tips mentioned above need to combine with a healthy, balanced diet and regular exercise to optimize fat burning and promote health. overall body.

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Reference source: aaptiv.com; hollandandbarrett.com; healthline.com