11 Best Methods To Lose Face Fat

Salt is a taste enhancer for many diets, making it a crucial staple in many dishes worldwide. However, salt can also be a problem if you want to keep the facial fat at bay.

Why is it so? Well, foods high in salt contain high amounts of sodium. High sodium contributes to retaining extra water in the body.

Now, when there is high water retention, it can lead to puffiness and swelling in the facial region. This will give the appearance of chubby cheeks.

Diets like processed food can account for up to 75% of the sodium intake in American adults, per the MPDI Foods Journal study published in Feb 2018. Hence, it is crucial to stop eating processed meals for a better-toned face.

Facial fat can be slimmed down by practicing cardio exercises. However, you should be committed to the cardio routine to see any noticeable changes.

Cardio workouts, aka aerobic exercises, help increase the heart rate. Studies like the 2017 report from Health and Quality of Life Outcome Journal stated that cardio might assist in fat burn.

Likewise, JAMA Oncology’s 2015 study showcased that cardio workouts can decrease the fat content in obese women. 

Perform cardio activities like cycling, jogging, and swimming every week, spending at least 20 minutes per day.

Water is essential to hydrate the body and keep you active. It is also an important element for reducing face fat.

When we drink water, we start to feel fuller. So, drinking water before a diet can help reduce the consumption of higher calories. Reduction in calorie intake implies less weight gain problem.

The 2018 report of Clinical Nutrition Research Journal also highlighted the same finding, i.e. drinking water before meals aids in decreasing the calories consumed during mealtime.

Moreover, drinking water can also promote lipolysis, an activity where the body’s fat stores are broken down for energy.

A good night sleep is required for every person to get refreshed and maintain positive vibes. On the other hand, lack of sleep can lead to loads of problems, including weight gain.

Per the Obesity Reviews Journal, the 2020 study displayed that bad sleep can cause the promotion of Ghrelin hormone. This hormone can increase hunger and appetite. Likewise, the Leptin hormone gets reduced by a lack of sleep (Leptins tell the body if it’s full or not).

Hence, a person with less sleep may eat more, which can create grounds for more calorie intake and higher weight gain chances. 

So, get a good night's sleep from today to prevent the hormonal imbalances, which can be the source of your facial fat problem. 

When we are chilling in our home, we may seek to eat foods like pasta, cookies, white bread, or white rice since they are easily available at our nearby supermarket. But eating them for a long time can be a source of our facial puffiness.

These foods feature one common thing, i.e. refined carbs. Such carbohydrates are known to be processed so much, they don't retain essential nutrients and fiber. Only some sugar and calories are retained.

This could lead to imbalances in blood sugar levels, which in turn, can result in overeating issues and eventually, fat gain in the facial region.

There are various alternatives to refined carbs in the market today. Whole grains (like barley and quinoa) are among the most popular choices for lots of health-conscious individuals.

Not getting enough fiber is one reason for why we need to discard refined carbs from our diet. Fiber aids in the digestion process, makes the food pass slowly through the digestive tract, and increases the fullness time.

When our stomach feels fuller for a more long time, our appetite will obviously decrease and the calorie consumption will be less. This way, we can go for a low-calorie diet for a long time.

In 2019, the Journal of Nutrition published a report stating foods with high fiber helped to decrease the weight of obese people.

Fiber is usually available in common food sources like vegetables, fruits, whole grains, and seeds. Eat them every day to work towards a slim face.

These are the basic steps you can take to remove facial fat and get a slimmed-down face. Many simple facial stretches are available to tone those facial muscles.

Stretches like chin lifts, puffing your cheeks, jaw drops, and fish faces are some of the popular ones. If you have chubby cheeks, you can practice them from time to time. 

Moreover, chewing gum is also known for working your facial region, especially the jaws.

However, these stretches and exercises have limited proof, so practicing them as the sole solution to face fat shouldn't be done.

Another major source of facial fat accumulation is the frequent consumption of alcohol. Drinking alcohol can cause bloating issues (and issues in our overall well-being too).

When we take alcohol frequently, it can dehydrate your body and lead to water retention. When extra water gets retained, your face may be affected, leading to puffy cheeks

Therefore, it is crucial to avoid alcohol consumption if you want a slimmed-down face. Moreover, alcoholic beverages not only impact our facial fat, it can also increase our overall body weight.

Since alcohol features empty calories and no other essential nutrients, you will be taking heaps of calories that can start to accumulate fat over time.

You may have a favorite food, but you shouldn't only just eat it most of the time for the sake of appetite. Well, diversity is truly a strength in the food world. Taking a variety of food every day will lead to better health.

By dividing the meal plan into breakfast, lunch, and dinner; we can integrate various foods for consumption like fruits, vegetables, nuts, whole grains, and seeds. More variety of foods implies more diversity in nutrients as well.

Hence, practicing diet diversity in your daily routine can lead to well-maintenance of your weight, preventing calories and fats from accumulating. This can be a great answer for reducing facial fat over time.

If you are a student or an office worker, stress can become a normal occurrence. However, stress can be a big contributor to weight gain.

When we have higher levels of stress, our food cravings can increase. This will make us susceptible to high-calorie intake, which can increase our weight. This weight gain can be affected in our face and neck area too.

Stress is not an easy thing to remove for an average person, so you should take active measures. Deep breathing exercises, meditation, and yoga asanas can control your stress.

Are you fond of sugary foods like cake, chocolate, and biscuits? They can offer a sweet sensation in your mouth, making them a popular staple for people of all age groups.

But these sugary foods can actually be a disaster if you are concerned about your face fat and overall weight in general. These foods have empty calories with no additional nutrient value. This will eventually lead to weight issues.

Likewise, sugary diets’ sweet nature also makes us crave more, making us eat more of these foods in a short span. 

For people who want quick results, they may seek to remove fat in their facial region only. This concept is known as spot reduction. However, this is a myth, as you can't decrease your facial puffiness alone.

To get that slim face, it is crucial to decrease our overall weight. Only then, we can witness noticeable results in the face and cheeks.

To get the desired weight goals, we need to practice a healthy lifestyle, perform consistent workouts of our whole body, and become active in daily life activities.

Why Is My Face Fat Increasing But Not Overall Weight?

Generally, facial fat and chubby cheeks are a result of overall weight gain in the body. That being said, you may feel that your face is getting more puffy compared to the body. Why is that so?

This case may be the result of extra water retention in your facial area. When water is retained in your face, the region will look swelled and puffier.

Genetics determine your face shape and body type. So, some people may be born with a thinner body type or angular facial features.

Likewise, some people may have been genetically programmed to store more fat in their facial area compared to others.

Although we cannot change genetics and bend it to our will, we shouldn’t still give up. Maintaining a good lifestyle and daily workout sessions can still maintain our weight and contribute to overall well-being.