Wondering how to lose facial fat? You can lose significant face fat by making changes in your lifestyle and dietary habits. Include more whole foods and protein-rich foods in your diet and stay away from refined carbohydrates. Drink more water and avoid sugary drinks. Make a habit of doing aerobic exercise such as cycling or weight training for at least 60 minutes daily.
Facial fat is nothing more than excess adipose tissue in the face and neck areas. Many people confuse facial fat with facial puffiness, but puffiness in the face is not fat but caused by fluid retention in the body.
Face fat is commonly denoted with a double chin or bulging cheeks, which may occur due to an increase in overall body fat composition and weight.
What causes Facial Fat?
The amount of excess facial fat increases with a sedentary lifestyle, eating foods such as junk food, ready-to-eat food, and foods with high sugar and salt content.
As the body does not get necessary physical activity, the food calories you eat start to get stored in your body areas, such as your hips, belly, lower chest, face, and neck areas.
Failure to change lifestyle and dietary habits may cause health problems such as diabetes, thyroid problems, heart diseases, and respiratory problems in the near future.
How do you know if you have Facial Fat?
The first sign is that you yourself have started to notice the change in your facial structure. Your face shape now looks more round or moon-shaped.
This may be an initial symptom of obesity. You also notice a significant increase in your overall body weight and fat composition.
This stage is very crucial and important to diagnose the symptoms of increasing fat percentage in the body. Early diagnosis can simply identify the reasons behind increasing body fat, such as lack of physical activity or poor dietary habits.
Which exercise is best for losing face fat?
If you have been looking for information on the internet regarding how to lose facial fat with the help of exercises, then you must have already known there are various facial exercises such as blowing balloons, chewing gum, fish faces, etc. that promise you that you will definitely lose facial fat.
But when speaking about the basic fundamentals of losing weight, or more specifically, losing body fat, you cannot do spot fat reduction in any part of your body willingly.
Body parts such as the belly, face, thighs, and hips are the last human body areas to lose fat during the fat loss process because these areas have a higher capacity of storage of adipose tissue.
What exercise burns the most face fat?
As explained before, there is no specific exercise that directly targets facial fat. The following exercise types can help you to reduce overall body fat, which can indirectly contribute to a slimmer face.
1. Cardiovascular Exercises: Exercises such as swimming, cycling, jogging, running, and dancing are called aerobic exercise. These are the exercises that are performed for more than 40 to 60 minutes. Cardiovascular exercise has a greater afterburning effect. Cardio is a workout type that burns those stored fats and reduces facial fat. It also helps to boost metabolism and increase body endurance.
2. Strength Training: Weight training, or strength training, is one of the single most effective tools for losing body fat. Strength training combined with measured nutrition will increase muscle mass, boost metabolism, improve bone density, and enhance strength and bodily function.
3. High-Intensity Interval Training (HIIT): The HIIT workout involves a short burst of intense exercise followed by brief periods of rest. HIIT burns more calories in less time. Squats, deadlifts, burpees, mountain climbers, etc. are some of the high-intensity workouts.
4. Yoga and Pilates: These physical activities combine strength training, flexibility, and balance exercise. While they may not burn as many calories as HIIT, it helps to tone muscles and improve posture.
Diet tips that will make you lose Face Fat
When it comes to dieting, the number one myth people still today have is that “eating fat will make you fat.” As ridiculous as this may sound, it is scientifically inaccurate to get fat by eating fat.
But eating foods made with refined carbohydrates, such as junk food, fried food, etc., are very fast digested and are more easily stored as fat.
Foods made with refined carbohydrates are not a healthy source of carbohydrates as they do not contain fiber. Lack of fiber, spikes your insulin constantly, which may make you prone to diabetes in the long term.
Again, there is not a specific diet that will make you lose body and face fat. The simple method is to control your carbohydrate intake and stay away from excess salt and sugar.
The following diet tips may help you to improve facial appearance:
1. Limit Sodium and Sugar Intake: Foods like fried food, junk food, preservatives, and beverages generally have high sodium and sugar content. Eating more salty food leads to fluid retention, which causes bloating and puffiness in the face. Simultaneously, foods with high sugar content are stored more as body fat, increasing overall unhealthy body weight.
2. Limit Alcohol Consumption: Drinking an unhealthy amount of alcohol may dehydrate your body, which causes fluid retention. While alcohol contains empty calories, it does not have any essential nutrients. Excessive alcohol consumption leads to an increase in body weight, which is very easily visible around facial lines.
3. Prioritize Protein: When it comes to dieting and exercise, protein is the only macronutrient with anabolic properties that help in the building and repairing of muscles in the body. Specially for people with fat loss goals, protein is the only primary nutrient that will help to build lean body mass. Whereas, eating proteins without any physical activity will still cause you to gain fat if there is no exercise included. It is advised to consult a nutritionist and personal trainer before opting for any fat loss program.
4. Choose Whole Foods: Include whole foods into your diet, such as whole grains, lean proteins, fruits, and vegetables. Whole foods contain essential nutrients and fiber. By limiting processed foods, it will help you to avoid excessive sodium, unhealthy fats, and added sugars.
5. Stay Hydrated: Staying hydrated is essential for optimal bodily functions, including metabolism. Drinking enough water a day prevents dehydration, which improves your facial appearance. Hydrating yourself gives you a more youthful appearance and helps to maintain healthy skin.
6. Control Meal Portion Size: When organizing your meal plan, design it in such a way that it contains a healthy amount of macronutrient proportions. Which means it must contain proteins first and then carbohydrates and fats. Avoid overeating by dividing your daily calorie intake into 3 to 4 meals a day. This will provide enough time to digest your previous meal properly.
Nutrition Disclaimer: “The nutritional information provided in this article is intended for informational purposes only and should not be considered medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before making any dietary changes.”
Exercise Disclaimer: “The exercises and physical activities discussed in this article are intended for healthy adults only. It is recommended to consult with your physician or qualified healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns.”
The science behind the fat loss process states that when opting for a fat loss program, body areas such as arms see a significant loss in fat at an early stage. It is due to there are less adipose tissue in arms. But body parts such as belly fat, hips, thighs, and face need more time, and only after you have been consistent in following your fat loss program; you might see a slimmer face at the last stage of your fitness program.
The timeline in which you can see visible results in your facial structure depends on many factors, such as your current body weight, diet patterns, exercise routine, and consistency in maintaining a fat loss program. Losing facial fat requires a combination of patience, persistence, and a strategic approach to weight management.
Fasting, also known as intermittent fasting, is a method that requires you to fast for 16 hours in a day with an eating window of 8 hours. You do not eat anything between these 16-hour windows but only can hydrate yourself. The goal is to follow a time-restricted feeding pattern such that when the body needs fuel, it burns the excess stored fat for fuel. Which in turn helps you to lose body fat.
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