Losing weight from a particular region of your body can be a challenge on its own. Particularly an extremely frustrating issue to lose your facial fat. Luckily, there are many strategies that can boost fat burning and help slim down your face.
Here are the 8 most efficient tips to lose facial fat.
1. Do Cardio Exercise
Usually, extra fat results from excess body fat in your face. Losing weight can boost fat loss and make your body and face slimmer. Cardio is widely regarded as one of the most effective weight loss methods. Multiple studies have discovered that cardio can help burn fat and boosts weight loss (1, 2).
A review of 16 studies showed that with people who were performing regular exercise experienced greater fat loss. Exercise 150–300 minutes each week, which means 20–40 minutes of cardio per day. Running, walking, biking, and swimming are some common examples of cardio exercises (3, 4).
2. Drink Much Water
Drinking water is vital to your general health and can be essential if you want to lose facial fat. One small research in elderly adults discovered that drinking water with breakfast reduced calorie consumption by about 13% (5).
Another research showed that drinking water improved metabolism momentarily by 24%. Increasing the number of calories you burn throughout the day can help in increasing weight loss. Also, staying hydrated will reduce bloating and puffiness in your face (6, 7).
3. Perform Facial Exercises
Facial exercises improve the appearance of the face and fight against aging. Anecdotal reports claim that you can also tone facial muscles by adding facial exercises to your routine, making your face look slimmer (8).
Some of the most common exercises require swallowing your cheeks and pushing the air side by side, puckering your lips on alternating sides and keeping a smile while squeezing your teeth for several seconds at a time. Although the proof is limited, however, one study showed that facial exercises may tone your facial muscle, and this may also help you lose facial fat (9).
Another research showed that facial muscle exercises twice a day for eight weeks enhanced muscle slimness and enhanced facial stimulation. Keep in mind that specifically, research on the efficacy of facial exercises is lacking for fat loss. We require more studies to assess how human facial fat can be affected by these exercises (10).
4. Avoid Refined Carbs
Refined carbs such as cookies, crackers, and pasta are prevalent weight gain culprits and enhanced storage of fat. These carbs have been heavily processed, they have been stripped of their beneficial nutrients and fiber left little behind besides sugar and calories. Because they contain very little fiber, they are quick in digesting, leading to blood sugar spikes and a greater risk of overeating (11).
Comprehensive research of 42,696 adults ‘ diets over a five-year period shows that a greater intake of refined carbs was associated with a greater quantity of belly fat. While no studies have straight looked at the effects of refined carbs on facial fat, swapping them out for whole grains can help to boost general weight loss and may also help you to lose facial fat (12).
5. Limit Your Alcohol Consumption
While it’s okay to enjoy the occasional glass of wine with lunch, going overboard with your consumption of alcohol can be one of the largest contributors to increased facial fat and bloating. Alcohol is high in calories but low in nutrients and may cause enhanced weight gain danger (13).
Keeping your alcohol in control is the best way to control bloating, and weight gain caused by alcohol. Moderate drinking is up to two drinks a day for males and up to one drink a day for females, according to US Dietary Guidelines (14).
6. Limit Your Sodium Intake
Bloating is one hallmark of surplus sodium consumption, and it can also lead to facial fat and inflammation. This is because sodium causes your body to keep additional water, leading to water retention. Some studies have shown that greater sodium consumption can boost water retention, particularly in individuals who are more susceptible to salt effects (15, 16, 17).
Processed foods represent approximately 77% of the average diet’s sodium consumption, so reducing savory sweets, and processed meats can be a simple and efficient way to reduce your sodium consumption. Consider lowering your consumption of sodium to help you lose facial fat (18).
7. Sleep Well During the Night
Sleep catching is a significant overall approach for weight loss. It can help you lose facial fat. Sleep deprivation can lead to a rise in cortisol concentrations, a stress hormone with a lengthy list of potential side effects, including weight gain (18).
Studies have shown that elevated concentrations of cortisol may boost appetite and change metabolism, leading to enhanced storage of fat. Squeezing into more sleep can also help you shed extra pounds. One research shows that a higher probability of weight loss achievement is quality sleep (20, 21, 22).
Studies show that sleep deprivation can boost the consumption of food, trigger weight gain, and reduce metabolism. Ideally, strive to help weight control and facial fat lose for at least eight hours of sleep per night (23, 24, 25).
8. Eat high-Protein Food
Protein is the body’s most significant macronutrient. Therefore, it enables you to lose fat and maintain lean muscle. It also helps you feel fuller so you don’t go in search of other ingredients to fulfill your cravings.
It shows that protein can decrease your cravings by 50%, which implies you can consume about 400 fewer calories a day and improve your metabolism. Adding protein may be the most efficient way to lose your facial fat when your aim is to lose weight (26, 27, 28).
The Bottom Line
There are plenty of techniques available to help you lose facial fat. All efficient ways to increase fat loss and slim down your face are switching your diet. Adding exercise to your routine and adapting some of your daily habits. To optimize your fat burning and general health, be sure to combine these tips with a healthy diet and regular exercise.