All you need to know to get rid of face fat is covered in this post. Learn how to change your strategy to keep your wheels from spinning for months. It is important to fix your particular facial structure and fat distribution accordingly. Want to know how to lose face fat? Keep reading.
Other factors can contribute to a more fuller-looking face, particularly for women. Changes in your hormones will make your body hold water, such as your menstrual or your pregnancy, and thus make your face appear a little bloated. Thyroid problems can make your face look rounder too. But there are some things we can do to lose face fat, from changing our diet to exercising, that can have a huge effect on our face’s puffiness and complexion.
What’s the perfect way to lose fat on face?
Here is the thing. Losing face fat is equal to losing fat from somewhere else in the body. Adipose tissue (stored fat) on the face is the same as on the abdomen, arms, legs, etc.
A slimmer face will result from most weight loss protocols. The trick is to keep your body in a state where its fat stores are forced to tap into it.
This can occur when your intake of energy (food) goes down. Or when expenditure on energy (exercise) goes up. When external energy sources can not meet the needs of the body, it begins to use its reserves of fat. This is how it makes you leaner.
The Fastest Solution to Lose Face Fat
Total loss of body fat will still produce a slimmer face. The face is also one of the first positions you lose fat in. No need for something exceptional to be achieved. Choose any decent dietary regimen and you will definitely be getting the results you want.
The problem is that you can’t control where you get leaner and when. Reduction of spot obviously doesn’t happen. Your belly can become smaller within the first couple of weeks. Yet your face doesn’t change at all. All of a sudden the double chin vanishes. It then takes another couple of weeks to see the chubby cheeks shrink.
Evidence shows that fat targeting isn’t an entire myth. But even in that case, participants have undergone a general procedure for weight loss. The attention, too, was on the arms and legs.
It’s not clear if the same strategy works to lose face fat. Even if it did, a full face exercise circuit would be difficult to implement. Proven methods for weight-loss are potentially the most cost-effective solution.
How to Make Your Face Appear Less Round?
Despite weight loss, some people don’t see a visible difference in the shape of their heads. Consider these 2 points, if that’s the case for you:
- You probably need to lose more weight. Some people are more fat-faced than others. Or you’re struggling with stubborn fat, maybe. Only have to be persistent. Eventually, you’re going to lose fat from any part of your body.
- You must have a round face, of course. You can regulate the muscle and the fat mass to a degree. But your face’s bone structure won’t shift. Looking leaner or finding the best haircut for your face definitely helps. Keeping your goals reasonable though.
Note: having a naturally round shape is not a bad thing. It’s what makes you unique. A lot of people find this facial structure very attractive.
What’s the Difference Between Face Fat and Water Retention?
Your (natural) appearance can be modified by both fat accumulation and water retention. However, holding water has an acute effect which typically goes away within 1-2 days.
It’s normally water retention if you wake up to find your face puffy and rounded. Slowly, especially on your face, fat gain occurs. An overnight adjustment is possibly due to the excess water keeping up.
This can be caused by a few factors:
- increased sodium intake
- increased carb intake
- poor or no sleep
- stress (including the stress of dieting)
- hormonal changes (e.g. menstrual cycle)
How Long Does It Take to Burn Off Face Fat?
Unlike other body parts, the face can not store a great deal of fat. It’s one of the last places that you put on weight, but first, you lose it. There are individual variations, however. Some people have a simpler time than others obtaining a round face.
The total amount of adipose tissue is another factor. It won’t take long to get your slim face back if you have a few extra pounds. But if you already have a double chin that is sagging, it may take a while.
When they go below 20 percent body fat, most people lose their chubby cheeks. And stubborn face fat is gone at 15 percent (or less). How long it will take will be decided by your starting point.
Note: approximately 0.5-1 percent of body fat a week can be assumed to be lost.
Here are some preliminary estimates based on the various starting points:
- No gut but no muscle definition (~20 percent body fat): roughly 1-2 months
- Clearly evident stomach, round face, double chin (~25% body fat): roughly 2-4 months
- Belly and arm fat sagging (30 percent or more): probably more than 6 months
A big difference is the consistency of your nutrition. The key aim is to reduce caloric intake. Otherwise, you’re not going to burn any fat.
What Exercises You Can Do for a Defined Jawline?
It’s very difficult to specifically train the facial muscles. And unlike the muscles of your biceps or chest ears, they’re not getting any larger. So you can’t adjust much of the portion of your brain.
The bone structure and quantity (or absence of) excess fat often decide your jawline. Note the aim of muscular exercises. They don’t directly impact bone and fat. Not at least in adults.
Facial growth is associated with what you ate while you were growing up. If your diet was solid foods that needed a lot of chewing, you probably ended up with a hard jaw. Soft refined foods inhibit normal skull growth. But, when you stop growing up, jaw development stops.
Only the facial adipose tissue is the part you monitor. When overall body weight increases you accumulate face fat. When your face loses weight it falls. Of course, this changes its shape.
Regardless of bone structure, in contrast with a puffy and round face, a lean face still has a better-looking jawline. Weight loss helps to achieve a form and improved definition that is more elongated.
8 Tips To Lose Your Face Fat
1. To Lose Face Fat – Amp Up Your Cardio Routine
Exercise helps lead to weight loss (particularly if a regimen is carried out alongside healthy eating habits, but more on that below). It goes without saying. I suggest that those who want to slim down every part of their body begin by integrating cardio into their workout routines. By operating at a high intensity you need to get your heart rate up and into the fat-burning region. It also results in EPOC, excessive oxygen intake after exercise, where the body works hard to reimburse the exercise oxygen deficit for up to 24 hours later. In other words, afterward you burn more calories than you would at a lower intensity work out.
So whether it’s swimming (a great choice if you’re having joint problems), a HIIT exercise you can do at home to suit your schedule, or just throwing on your trainers and going for a brisk walk — invest in a Fitbit ($200) to check how many steps you’re taking, and try walking more every day — the trick is to do it.
2. To Lose Face Fat – Cut Back on Sodium
The adage that you are literally what you eat sounds pretty real. If any foods make you bloat (salty potato chips, sodium-rich sushi), they can inevitably lead to puffiness and thus should be avoided — at least most of the time. To know that cutting out fast food will help you lose weight, you don’t need to be a nutritionist, but it’s also about reducing the amount of sodium you’re eating.
Your body clings to all the water it can, so it doesn’t dehydrate if you have too much salt in your system, which is why your face can look puffy. Naturally, salt (sodium chloride) is required to control levels of hydration and help with nerve and muscle activity, but the CDC recommends that Americans consume less than 2,300 mg of sodium per day as part of a balanced eating pattern. If you can not eat a home-cooked meal three times a day, be sure to check every packet’s salt quality.
3. Eat More Veggies and Whole Grains
A balanced, daily diet means one high in minerals, whole grains (and low on processed foods), and leafy greens. Although we wish we could tell you that, the day after we went to HAM on a few California rolls, there was a magic cream that would make all our faces look less puffy, but the truth is a little different. Doctors, of course, warn against crash diets or even the elimination of whole food classes. Instead of concentrating on a number on a scale, the trick is to have plenty of leafy greens alongside sushi, remain active, and hydrate. This means concentrating more on your wellbeing and less on your weight.
4. Reduce Your Sugar Intake To Lose Face Fat
We have written at length about the many impacts that sugar can have on the human body, so it is no wonder that both your skin and your weight can be affected. In terms of added weight or your complexion, sugar definitely does not help.
Lowering your sugar consumption would not only provide you with more energy (and later without the dreaded sugar crash), it will help to retain a more youthful look. Indeed, a study published in the American College of Nutrition Journal showed that those who ate a low sugar diet were less susceptible to wrinkles and shrinkage (which can lead to the appearance of a puffier).
5. Try Exercises That Target the Face
While face yoga has been praised for its anti-aging benefits. I recommend that those looking to slim their faces follow a more intense exercise. The distinction between face yoga and facial exercise is that yoga is more based on strategies of relaxation and breathing. Exercise places more focus on the muscles themselves being improved.
Many exercises require the use of fingers and hands to produce resistance, just the same as the weights or fitness band you might use to work out your whole body. In a study conducted at Northwestern University, those who regularly performed these facial exercises saw changes both in their skin tightening and in their overall youthfulness. There were gains all over the board and the average citizen looked three years younger. Not only do those who exercise their faces improve circulation, and thereby brighten the complexion, but they tone — they effectively raise the muscles back up to their original location.
6. Get More Sleep
Not having enough sleep can have serious effects on your general well-being and fitness. A study conducted by the American Academy of Sleep Medicine found that lack of sleep can lead to darker undereye circles, puffier skin, and red eyes.
Perhaps the fact that, according to the Academy, about 30 percent of U.S. adults don’t get enough sleep is even more surprising than the study findings. The trick to avoiding puffiness is to get seven to nine hours a night.
7. Invest in a De-Puffing Tool
Currently there is a whole crop of resources on the market, all promising to de-puff the face. Those tools work from jade rollers to gua shas to accelerate lymphatic drainage and de-puff the skin. Bonus: They can also improve skin circulation, adding to the glow we all seek.
8. Understand Some Puffiness Is Normal (and Unavoidable)
While a variety of causes can be related to puffiness in the face, from weight gain to poor diet, it often comes down to inheritance. If it is genetic, exercise doesn’t even really do that much.
Age may also play a role, causing the muscles to shorten over time and leading to fatty face deposits. Sagging muscles, contributing to jowls and pouches, may make the muscles look fatter. And while facial exercise can target those muscles to some degree, there’s only so much we can do to alter the actual shape of our face (short of plastic surgery).