Do you feel your face looks a little fuller in the mirror lately? You may have the desired body, but sometimes the chubby cheeks make you feel annoying. Also, the double chin keeps popping up in photos no matter how much you try the different angles.
The face also accumulates fat in the body, which is more likely linked to some common factors — poor diet, aging, genetic issue, or lack of exercise. In addition, facial bloating tends to fluctuate every day; thus, facial bloating varies daily and differs from person to person.
Losing weight on the face is as challenging as losing bodyweight. But, fortunately, you do not need to do heavy exercises to get rid of the fat from your face. Instead, here are some efficient tips to get rid of facial fat quickly.
- Drink more water
There are various health benefits of drinking water, and one of them is water aid in losing facial fat and overall body weight. Therefore, it is highly recommended to consume 7–8 glasses of water per day.
When your body is hydrated, it boosts metabolism; thus, it keeps the stomach fuller and helps you to reduce calorie intake. In addition, water consumption promotes lipolysis — the process of breaking down excess fat in the body into fatty acids and converted them into energy.
Along with weight loss, keeping yourself hydrated can do wonders for glowing skin, as well the human brain strongly functions by the body hydration status.
- Cut down alcohol consumption
If you want to lose the extra pounds from your face, say goodbye to alcohol for the time being. Going overboard with alcohol consumption is the most significant contribution to bloating, body, and facial weight.
Red wine has good qualities of lowering the risk for heart disease if drink considerably, but other regular alcohol intakes can lead to weight gain. Alcohol stops the body from burning fat because it has high calories and makes the body crave food, leading to stuffing yourself more food.
Alcohol triggers the leptin hormone (the hunger hormone) in the body leading to more food consumption. Even the hard-core diet food person will have difficulty resisting the urge to have more food when intoxicated.
- Cut back on sugar, salt, and refined carbs
Sugar, salt, and refined carbs are the three main culprits for facial fat and body weight.
Many foods contain natural sugar, such as green peas, beetroot, watermelon, banana, papaya, etc. These vegetables and fruits have a balanced amount of natural sweetness and fiber that is good for the body. In contrast, the added sugar has zero nutritional value and has more calories which do not offset hunger for a longer time causing eating more food. Limiting sugar intake helps in reducing facial fat and restore energy in the body.
Sodium causes the body to hold the extra water, causes fluid retention. Thus, excess intake of sodium causes bloating and contributes to facial swelling and puffiness. There is more than 75% of sodium present in processed food. Therefore, cutting out processed meats, tin food, savory snacks can effectively lose facial fat.
Though carbohydrates are one of the good sources of energy in the human body, refined carbs are considered the unhealthiest and promote facial fat. Refined carbs are carbohydrates that include sugar, and refined grains stripped all the fiber and nutrition. For example, pasta, pizza dough, white flour, and many other ready-made cereal breakfasts have refined carbs. Cutting down this food will help you lose facial fat. Instead, replace the refined carbs food with whole grain items such as oatmeal, millet, bulgur, and many more.
- Fix your sleep schedule
One of the common connections between sleep and bodyweight involves the sleeping pattern. Sleep deprivation increases the ghrelin, the hormone in the body which promotes hunger and lowers the leptin function in the body, the hormone that signals food intake. As a result, Sleep-deprived may turn you to eat more at midnight and get more attracted to high-calorie food that takes time to digest.
Thus, lack of sleep promotes irregular food habits resulted in body and face fatness. Strive for at least 7–8 hours of sleep every night. Better quality of sleep suppresses the desire to eat food by signaling fullness in the brain.
- Add more fiber to your diet
Fiber is the essential nutrients the human body needs to function.
Fiber is divided into two categories — insoluble fiber, which acts as a bulking agent that assists the stool, passes it over the gut, and soluble fiber, which mixes with water in the body and slows down food digestion into the gut.
Adding more soluble fiber, such as beans, lentils, broccoli, avocados, whole grain, etc., helps lose facial fat and prevents belly fat gain.
Along with altering your diet and fixing your sleep schedules, you need to include some exercises in your daily routine to lose weight on your face. The following exercises can help you to tone up the face muscles and give it slimmer appearances:
Cardio is considered one of the best exercises to lose extra fats on your face and body. Cardio gets the heart rate up and triggers some sweat which helps in burning more calories. Incorporating plenty of cardio exercises or high-intensity interval training at least 15–20 minutes every day in your routine will help you to lose facial fat. With Calories Burned Zumba it could be even faster to lose weight!
- Effective facial workout
The Human face has around 52 muscles, and it tends to become flabby and weak. Therefore, performing the following exercise regularly will help you to lose facial fat faster.
– The Fish Face
The fish face exercise helps to engage the chin muscles and burn the facial fat faster.
How to do: Suck your cheeks as tight as you can, lips inwards. The exact way how you do pout face. Hold on to this position for ten seconds and repeat the exercise at least 12–15 times every day.
– Mouthwash technique
This technique helps to tone the cheeks and get rid of the double chin.
How to do: Instead of water, fill your mouth with air. Then, transfer the air from one side to another side of the mouth precisely like how you gargle mouthwash. Continue to do it 15–20 times twice a day.
– The Duck Face
The duck face exercise helps to stretch the neckline muscles and tighten the jawline.
How to do: Sit down. Look up and squeeze your mouth as if you are kissing the ceiling. Hold the position for 10–15 seconds and repeat it 10 times.
– Stick your tongue out
Sticking the tongue out helps strengthen the chin muscles and helps lose the extra fat around the face area.
How to do: Stick your tongue, stretch it as far as you can. Hold on to this position for 50-60 seconds and repeat it 3 times.
– Jaw Jutting
The jutting jaw exercise helps to tone the jaw muscles.
How to do: Stand towards the wall and keep you’re back straight. Tilt your head upwards with the lower jaw facing forward. Hold as tight as you can. Hold into this position for about 5–10 seconds and release. Relax for few seconds and repeat the exercise 10 times.
– Forehead workout
The forehead workout help to shape the forehead firmer, resulting in the face looks slimmer and toned.
How to do: Sit down. Keep your back straight. Place both your index finger on your forehead, above your eyebrows, and lift your brows slowly. Hold on to this position for about four to five minutes and take a few seconds to break in between two rounds. Repeat the exercise 3 times.
– Half Cringe
Half cringe can be challenging facial exercises, but it helps you get rid of facial fat faster. The workout targets the mouth, cheek, and neck muscles.
How to do: Sit down. Relax your body. Push your lower lip towards your backside or at the left/right corner of your mouth as if you are making an ugly face (a cringe face). Hold this position for 10 seconds. Release and repeat 5 times. This will put pressure on the neck muscles and help to burn the fat faster.
- Yoga Asanas
Yoga has been considered an ages-old discipline to promote a healthier lifestyle. Try these three ultimate yoga asana to get gorgeous cheekbones and jaw-line. These asana will not only help to get rid of fat on the face but also assist in toning up your stomach.
- Relax your body. Lie down on your stomach. Keep your hands on the sides. Your toes should be touching each other.
- Now, deep breathe and raise your head, take the neck as far back you can. You should feel the stretch under the chin and on your neck.
- Hold on to this position for 45–60 seconds. Then, get back to resting position and repeat for 3 times daily.
- Relax your body. Kneel on a mat. Place both hands on your hips.
- Inhale, as deep as you can. Slide your left hand towards your left foot and keep the arm straight. Move your right arm to 180 degrees and look upwards.
- Hold the pose for 45–60 seconds. Then, get back to resting position and repeat for 3 times daily.
- Relax your body. Lie on your back on a mat. Bend both the knees make sure the sole of the feet is hip-width apart.
- Place the hands behind the shoulder, lift your lower body by using the legs to support.
- Slowly lift the entire body arching to the back into a bow, touching the palms to the floor.
- Hold the pose for 45–60 seconds. Then, get back to the resting position and repeat twice a day.
- Facial rolling
Face roller is one of the Chinese old-technique of skincare since the 7th century. Face rollers consist of jade, crystal, or quarts, a tool with a handle with a smooth roller at one end with one smaller roller and the other bigger one, used to massage the face. Face rolling helps in slimming the facial area.
Regular facial massage using a face roller twice a day helps in increasing the blood circulation in the face area and helps in improving blood flow and reducing puffiness on the face.
- Other creative exercises to try:
- Blowing balloons: Though it seems childish, blowing balloons helps tone your cheeks because they involve muscles exercise.
How to do: Blow the balloon and then release the air in it. Continue doing it 8–10 times. You will notice the slimmer face in 5 days.
- Hot towel massage: Steam helps in reducing check fat.
How to do: Dip face towel into warm water. Squeeze the water and keep the tower on your cheeks. Keep it for 30–40 seconds and repeat the process 6–7 times.
- Chew sugar-free gum: Chewing gum is a facial exercise process that helps move the jaws and burn the fat.
How to do: Chew sugar-free gum (sugar-free because sugary gum will add extra calories to the body) for at least 20–25 mins twice a day.
Making some lifestyle changes and alter diet plans help you to lose weight around your face and get a slimmer look. The human body repairs from the inside, thus limit alcohol and sugar consumption, drink plenty of water every day, and reduce the sodium intake will help you reduce the fluffiness on your face. Adequate sleep is the ultimate key to reduce the fluffiness around the face. Minimizing screen time before going off to bed helps get enough sleep.
It does take time to lose weight on the face, and it differs from person to person because there are many factors involves, such as calories intake, how often you are doing exercises, BMI score, etc. Some people may start to see a difference within 5–7 days, while some may take 10–12 days.