Weight Loss

Simple Tips on How to Lose Weight on Your Face

Parul Dube

November 3, 2022

Putting on face weight is one of the most common problems people experience as they gain weight. Your weight gain shows on the face instantly, and most people struggle with losing weight on the face as that makes them look bloated. People also want to lose fat from their cheeks, neck, or chin to enhance their appearance. However, taking small dietary measures and consistent efforts can eliminate the issue. Although the best approach is to focus on overall weight loss, you can also practise numerous workouts and dietary modifications to lose weight from particular body areas, like your face.

This article explains simple tips on how to lose weight on your face.

Tips to Reduce Face Fat

Before starting to put in the effort to lose face fat, it is vital to know the possible causes. Excess facial fat typically results from poor diet, lack of exercise, improper sleep, genetics or ageing. Although you may not control all these factors, lifestyle modifications can help prevent excess fat gain on the face and reduce the fat. Below are some simple tips that can help.

Facial Exercises

Facial exercises may improve facial appearance and muscle strength and combat ageing, though more research is needed to determine their effectiveness for fat loss. Limited research shows that facial exercises are effective for building muscle tone in the face and for facial rejuvenation.

The most popular exercises involve puffing out your cheeks and pushing the air from side to side, puckering your lips on alternating sides, and holding a smile while clenching your teeth for several seconds.

Cardio Exercises

Extra fat on your face can be a result of excess body fat. Hence, losing weight by doing cardio exercises can help slim down your body and face. Cardio, or aerobic exercise, is any type of physical activity that increases your heart rate. It’s considered a highly effective method for weight loss. 

Multiple studies have found that cardio can help increase fat loss. Try to get 150–300 minutes of moderate to vigorous exercise each week, which translates to 20–40 minutes of cardio per day. Some common examples of cardio exercise include running, dancing, walking, biking, and swimming.

Avoid Alcohol Consumption

Drinking alcohol can contribute to weight gain and bloating. Alcohol is high in calories but lacking in essential nutrients, and it acts as a diuretic, leading to dehydration and water retention. Heavy drinking may also increase inflammation and the risk of obesity.

People who find it challenging to lose facial fat or weight, in general, should ideally consider avoiding alcohol consumption.

Increase Your Water Intake

Water is crucial for your overall health and can be especially important if you want to lose facial fat. Water may also temporarily increase your metabolism, which can help boost weight loss. In addition, water makes you feel satiated and enhance weight loss. Finally, drinking water before a meal can significantly decrease the number of calories consumed during the meal.

Drinking water encourages lipolysis in the body. It is the process in which the body converts fat reserves into fatty acids. The body’s utilisation of these fat reserves plays a crucial role in weight loss.

Sleep Well

Insufficient sleep affects the hormone levels that promote hunger and satiety. Lack of sleep specifically affects leptin levels, the hormone that signals satiety to the body. It’s essential to get enough sleep if you want to lose weight. Not getting enough sleep can cause an increase in the stress hormone cortisol, which can lead to weight gain. Hence, you should get about 8 hours of sleep per night.

Other Essential Tips

Eat a Balanced Diet: A balanced diet includes adding plenty of nutritional foods to your meals, like fruits, vegetables, legumes and whole grains. Following a balanced diet and eating in small portions regularly can help you lose weight, eventually reducing face fat.

Avoid Processed Foods: Processed and packaged foods contain a high amount of sodium, calories and added sugars, leading to weight gain. Hence, you must avoid consuming such foods.

Reduce Stress: Stress can lead to weight gain in several ways: by increasing appetite and cravings, making it harder to be active, and causing other changes that promote fat storage. Reducing stress through techniques like yoga and meditation may help offset these effects.

Exercise Regularly: To improve health and prevent weight gain, experts recommend getting at least 150 minutes of moderate-intensity aerobic exercise per week. That helps you stay active and promote weight loss.

The HealthifyMe Note

A healthy diet, regular exercise, adequate sleep, and stress management can help keep excess facial fat and weight gain at bay.

The Final Word

It is not effective to try and lose fat from only one area of your body- so-called “spot reduction”- even though you may be able to make your face look thinner by losing excess body fat. There is little scientific evidence to support the idea that you can target fat loss in a specific area. Research has shown that spot reduction does not help you lose fat in the area you want to target. Fat cells are stored throughout your body, and during exercise, they can all be broken down and used as fuel. So instead of just trying to lose fat from your face, focus on losing weight and overall body fat.

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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