Chances are your face chub is cute, and it’s a key part of the secret how you look! But if it worries you, try some of these changes. However, losing fat from a region of your body, particularly facial fat, can be a challenge on its own. Luckily, there are many strategies that can boost fat burning and help slim down your cheeks.
1. Do Cardio Exercise
Usually, extra body fat can lead to an increase in facial fat. Therefore, losing some weight can make both your body and face slimmer. Cardio is one of the most effective weight loss methods. Multiple studies show that cardio can help burn fat and boost weight loss. A review of 16 studies showed that people who were performing regular exercise experienced greater fat loss. Running, walking, biking, and swimming are some common examples of cardio exercises. (1, 2, 3)
Cardio exercises such as running, walking, biking, and swimming are the most effective ways to lose facial fat.
2. Drink Much Water
Drinking much water is important for both weight loss and general health. One small study in elderly adults discovered that drinking water with breakfast reduced calorie consumption by 13%. 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 of your face. (4, 5)
Staying hydrated will help reduce facial bloating and improve overall health.
3. Perform Facial Exercises
Facial exercises improve appearance, fight against aging, and make your face look slimmer. Some of the most common exercises are swallowing your cheeks, pushing the air side by side, and puckering your lips for several seconds at a time. Although there no scientific evidence that these exercises help you lose facial fat, however, one study showed that facial exercises may tone your facial muscle, and this may also help you lose facial fat. Another research showed that facial muscle exercises twice a day for eight weeks enhanced increased slimness and facial stimulation. (6, 7, 8)
Facial exercises may improve your appearance, fight ageing, and make your face appear slimmer.
4. Avoid Refined Carbs
Refined carbs are the primary culprits in weight gain. These carbs have been heavily processed, and their beneficial nutrients and fiber are extracted except sugar. The lack of fiber in refined carbs increases its absorption, which can lead to blood sugar spikes and a greater risk of overeating. An extensive study of 42,696 adults ‘ diets over a five-year period shows that a greater intake of refined carbs can increase the accumulation of belly fat. While studies on refined carbs and facial fat are limited, switching to whole grains can help boost general weight loss and may also help you lose facial fat. (9, 10, 11)
Refined carbohydrates are the primary cause of weight gain. The lack of fibre in refined carbohydrates increases its absorption, which can cause blood sugar spikes and can lead to obesity.
5. Limit Your Alcohol Consumption
The consumption of alcohol is one of the primary cause of increased facial fat and bloating. Alcohol is high in calories but low in nutrients, which can increase in weight gain. Keeping your alcohol in control is the best way to avoid facial bloating. Moderate drinking is up to two drinks a day for males and up to one drink a day for females. (12, 13)
Alcohol is high in calories and low in nutrients, which can contribute to weight gain.
6. Limit Your Sodium Intake
Excess sodium intake can cause bloating, which can lead to facial fat accumulation 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. 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. (14, 15, 16, 17)
Excess sodium consumption can cause facial bloating.
7. Sleep Well During the Night
Sleep deprivation can rise in cortisol, a stress hormone with a lengthy list of side effects, including weight gain. Studies have shown that high level of cortisol may boost appetite and change metabolism, leading to an increased storage of fat. Therefore, proper sleep can help you shed extra pounds. According to studies, sleep deprivation can boost the consumption of food, trigger weight gain, and reduce metabolism. However, strive to sleep for at least eight hours to lose facial fat. (18, 19, 20, 21, 22)
Sleep deprivation can cause an increase in cortisol, a stress hormone that can increase the probability of weight gain.
8. Eat high-Protein Food
Protein is the most important macronutrient of weight loss, which can help you lose fat and maintain lean muscle mass. It also helps you feel fuller so you don’t go in search of food to fulfill your cravings. Study shows that protein can decrease your cravings by 50%, which means you can consume about 400 fewer calories a day and improve your metabolism. Adding protein to your diet can be the most effective way to lose your facial fat. (23)
Protein makes you feel fuller, so you don’t crave food. According to one study, protein can reduce cravings by 50%.
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.
- Effects of aerobic and resistance training on abdominal fat, apolipoproteins and high-sensitivity C-reactive protein in adolescents with obesity: the HEARTY randomized clinical trial. Int J Obes (Lond). 2015.
- Effects of a High vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial. JAMA Oncol. 2015.
- Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc. 2008.
- Water drinking induces thermogenesis through osmosensitive mechanisms. J Clin Endocrinol Metab. 2007.
- The effectiveness of facial exercises for facial rejuvenation: a systematic review. Aesthet Surg J. 2014.
- Effect of a Facial Muscle Exercise Device on Facial Rejuvenation. Aesthet Surg J. 2018.
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- Intake of macronutrients as predictors of 5-y changes in waist circumference. Am J Clin Nutr. 2006.
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- Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. Obesity (Silver Spring). 2012.
- Acute partial sleep deprivation increases food intake in healthy men. Am J Clin Nutr. 2010.
- The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011.