In many cases, fat around your face is typically caused by overall weight gain. However, there are a few tips you can use to lose face fat.
Making a few lifestyle changes often brings about a way to lose weight, helping you achieve a thinner looking face. Below are a few useful tips you can use to help you on your journey to a slimmer face and body.
#1 Practice Cardio Exercise
Participating in cardiovascular exercise can assist with reducing facial fat. Weight loss generally tends to tone down the jawline.
Aerobic or cardio exercise includes forms of physical activities that will increase your heart rate. This is considered widely as one of the best techniques to lose weight. Studies and research have shown that cardio exercises increase fat loss and promotes fat burning. One of these studies discovered that obese women experienced faster fat or weight loss when engaging in regular cardio or aerobic exercise.
It is suggested to aim 150 to 300 minutes of vigorous to moderate exercise every week, which works out to around 20 to 40 minutes of exercise every day. Some of the common examples of this form of exercise include walking, swimming, biking, dancing, and running, along with other activities such as playing tennis, basketball, cricket, and more.
Aerobic, or cardio exercise, promotes fat loss and fat burning, which will reduce fat around your face.
#2 Facial Exercises
There are evidence and research that indicates that exercising your facial muscles may help to decrease facial fat. A 2014 article in the Journal Of Clinical and Diagnostic Research indicated that facial exercises might help tone and strengthen the facial muscles. However, it isn't clear if these types of exercises also assist with reducing facial fat at this stage. One of the easy exercises is chewing gum for jawline which can help to reduce facial fat.
There isn't any research or studies that have covered the link between facial fat loss and facial exercises. Simultaneously, facial exercises will help your jawline look chiseled while you are losing weight.
#3 Lower Alcohol Consumption
Drinking alcohol excessively can result in dehydration. This will cause water retention, resulting in retaining water in your face, making you look puffy and bloated.
Alcohol can also play a role in weight gain. Many alcoholic beverages contain "empty" calories and do not offer any nutritional benefits. Taking in empty calories will increase your calorie intake, which can encourage weight gain.
At the same time, research has indicated that alcohol also has the potential to suppress hormones that work on making you feel full. This may stimulate you to eat or drink more than you should be.
From a 2015 review, obesity and alcohol consumption have suggested a relationship between excessive alcohol intake and weight gain. Binge drinking and heavy drinking pose the biggest risks when it comes to weight gain.
Certain people experience similar effects even when they only consume alcohol moderately or occasionally. However, for the majority of individuals, moderate alcohol intake doesn't encourage weight gain.
If you are struggling with your weight or you would like to lose face fat, you should be thinking about reducing alcohol consumption.
#4 Keep An Eye On Your Sodium Intake
One of the common characteristics of taking in too much sodium is bloating, which can contribute to face swelling and puffiness. Sodium will cause water retention (hold extra water in your body), which results in "fluid retention."
Many studies have indicated that overeating salt (sodium) often increases fluid retention, particularly if you already have a sensitivity to the effects that salt causes. Processed foods usually make up over 75% of sodium-intake in an average diet. So, cutting down on savory snacks, processed meats, and convenience foods can be a simple, effective, and easy method to lower your sodium intake. Lowering your intake of sodium can contribute to making your face look slimmer.
#5 Drink More Water
Drinking encourages the process known as lipolysis. Drinking water before meals can help you to feel fuller. This will also help you to reduce your calorie intake. Drinking water before you eat a meal will help you to lose weight gradually.
According to a review conducted in 2016 involving weight loss and hydration, drinking enough water also encourages lipolysis. Lipolysis is a process that consists of breaking down the fat stores in your body into fatty acids that are then used by the body as energy. Using the fat stores in your body is the primary key to weight loss.
#6 Get Enough Sleep
Getting enough sleep every night is linked to many health benefits. If you find it difficult to fall asleep at night or are not sleeping for long enough, weight gain can result. Lack of sleep can affect certain hormones that promote a feeling of fullness or hunger. Lack of sleep more increases explicitly ghrelin levels, which is the hormone that stimulates appetite, while lowering levels of leptin, which is the hormone that lets your body know when you are full.
People that do not get enough sleep often eat more or prefer to eat foods that are high in calories. Getting enough sleep can help to stop weight gain and can assist with decreasing facial fat.
When you eat healthily and exercise, you increase the chances of losing fat around your face and the rest of your body.
