Everybody has a different face shape. Some people have naturally slim faces while others may have a full face or chubby cheeks. But no matter what your face shape, it is the first thing that stares back at you when you look in the mirror. So when we talk about face fat, it is not your typical “fat” topic. But since it can be a problem, we will take a look at some ways to correct the issue and see how to lose face fat effectively.
If your chubby cheeks make you feel self-conscious, you will naturally want to wish for a slimmer face. However, the problem is that you cannot tell your body to lose face fat first. Instead, where the weight sheds is mostly genetically set. The correct way to tackle the problem is to lose weight in general. As you do this, some of the weight will come from your chin and cheeks.
Causes of Having Face Fat
Bone structure
If you are blessed with naturally round cheeks, then it is not considered face fat. Instead it is your bone structure or the size of internal structures that give your face its distinct shape. In this case, the internal structures of your face dictate the shape of your face. Also, if you are not otherwise overweight, then naturally round cheeks will not make you look fat in the face.
The best way to minimize the effect of facial fat in these cases is to maintain a healthy body weight.
Diet
Diet has a direct impact on your weight. This unwanted weight soon becomes visible on the body, including the face. People who tend to collect facial fat start to show puffy cheeks, sunken eyes and a double chin. If body weight is not controlled in time, then the face continues to look swollen and puffed up. Over time, internal structures of the face change, the skin sags and it can become impossible to lose face fat.
The wrong kind of diet can also lead to water retention in the body. This is a condition when excess water is retained by the body instead of being eliminated properly. Water retention also makes it harder to lose face fat.
Foods that have excessive fat, carbs and salt can all lead to facial puffiness.
Dehydration
This is one of the most common causes of facial puffiness. When the body does not have adequate water, it tries to hold as much of it as possible. Moderate dehydration can cause facial puffiness along with swelling in the feet and hands. If puffiness in the face is because of dehydration, it can often be resolved by drinking enough water.
Hormonal Imbalances
For some people, hormonal imbalances can make it difficult to lose face fat. This can often be the case with women undergoing menopause or perimenopause.
Cushing syndrome is a condition in which the body overproduces the stress hormone cortisol. As a result, a person may end up having a round, swollen face. However, this doesn’t happen overnight but develops over time.
If you need to lose face fat because of hormonal inconsistencies, you should seek medical advice.
Certain Health Conditions
Certain underlying health conditions may also cause facial puffiness. These can include kidney diseases, or thyroid problems. In the case of kidney disease, impaired kidney function may cause water retention. Thyroid problems can also trigger facial swelling.
If it is not health conditions, then sometimes a swollen face can also happen because of allergies.
Nutritional Deficiencies
Just as face fat can be caused by excess of some foods, the same can also happen when there is a lack of certain nutrients. As such, in some cases, facial puffiness may be due to nutritional deficiencies. One of these may be a vitamin C deficiency.
Tips on How to Lose Face Fat
Ideas given below are a combination of good eating practices, lifestyle habits and healthy physical activity. This is the best combination when trying to lose weight, whether it is from the belly or from the face. The thing to remember when trying to lose face fat is that spot fat reduction is very hard. Fat does not always come off first from where you want it to. Instead it can come off from any part of the body.
But what you can do to help is eat better and do a few exercises that try to target a specific area. In this case, you can try to make the face look slimmer.
Getting Rid Of Overall Body Fat will Help You Lose Face Fat
If you wish you to lose face fat, you will need to work on losing body fat in general. Losing the extra weight can help your face thin out while also slimming your body. But remember that getting rid of body fat will not happen with dieting alone. Instead, you will need to pair better eating habits with some kind of exercise regimen as well.
You can start off by consuming fewer calories during the day. This will help because with a calorie deficit, the body will now start to use fat stores instead. As for numbers, it takes about 3,500 calories burned to lose one pound. Some of these calories get burned just by breathing and everyday chores. But this is not enough. You will need to burn more to effectively lose face fat.
When you try to reduce calories, it is important to do this is a healthy way. For instance, gradually try to cut down your calorie intake. Maybe aim for slashing 500 calories as a starting point. Try to do this by some dieting and some exercise as well. Do not, by any means, try to deprive yourself of food. Instead, opt for healthier food choices, cutting out sugars first.
The danger with eliminating too many calories at once is that your body can go into starvation mode. In this case, your metabolism slows down making it harder to lose face fat.
Drink a Lot of Water to Lose Face Fat
Drinking water is always important, but when you try to lose face fat, it has a special significance. Keeping well hydrated will help minimize bloating in your face. This happens because water helps flush out toxins from the body. This action improves the look of your skin and also boosts overall health.
Plus, drinking cold water helps burn extra calories. You can use that to your advantage. Over time, this practice can help with making your face appear slimmer.
Choose the Right Foods and Drinks to Lose Face Fat
Cutting calories is only one way to lose overall body weight. Another is to eat wisely. Any diet that has few processed or refined foods is always a healthier option. This means eating more fresh fruits and vegetables, whole grains, and lean protein foods. Protein foods deserve special mention since these prevent the body from burning muscle. Proteins also help keep you feeling full for longer.
At the same time, cut out on highly salty foods because salt promotes water retention. Water retention can also be responsible for a puffed up face. Also, stay away from sugary stuff as eating too much sugar lends to a bloated appearance. Not only will sugar cause the body to bloat, but also make your face appear puffy.
Along with being careful about what you eat, it is also important to be mindful of what you drink. Know that alcohol has a dehydrating effect on the body and can make your skin look tired and your face bloated. Alcohol also sucks essential vitamins and nutrients from the skin leaving it puffy yet dehydrated.
The same goes for sugary drinks. So try to hydrate yourself with mostly water if you want to lose face fat.
Consider Food Intolerances
Sometimes, certain food intolerances or allergies can cause the face to bloat. For example, people who are sensitive to gluten may experience body or facial bloating. Likewise, others with irritable bowel syndrome may also notice their abdomen or face becoming bloated. In these cases, cutting out trigger foods can help with losing face fat.
Lose Face Fatby Increasing Your Metabolism
Metabolism is the rate at which your body converts what you eat and drink into energy. As such, metabolism is a very important factor in overall body weight. People who have a slow metabolism often suffer from weight problems because their body does not covert or utilize energy fast enough.
To manage weight issues better, it is important to boost metabolism. One way to do this is to engage in regular physical activity. Even something as simple as walking daily can help with improving metabolism. Or if you feel a little more adventurous, throw in a circuit training program a couple of days a week.
Just remember being sluggish will not do your metabolism any favors. So it is important to move. Any exercise will boost metabolism and reduce overall fat, making the face look slimmer.
Sleep Well to Lose Face Fat
A lot of research shows that a lack of sleep often correlates with weight gain. The same also give a person and tired and puffy look. If you are not getting enough sleep, your facial puffiness may be the result of inadequate sleep. Plus, the body’s metabolism also slows down when you do not get enough sleep.
To correct this problem, try to establish good sleep behavior. Research also indicates that a tired body will tend to bloat and may cause facial muscles to sag. This unpleasant effect can make your face appear larger than normal.
For most people, a good night’s sleep means getting 7 to 8 hours of shut eye. Plus, sleeping on time and waking up on time will also help establish a good sleep schedule.
Other Lifestyle Changes to Lose Face Fat
Apart from the basics of diet, exercise and sleep, you can also make other lifestyle changes to lose face fat. This can include quitting smoking since smoking leads to premature skin aging. Heavy smokers can cause a lot of damage to their facial skin. First, the tobacco smoke can cause inflammation of the openings of the salivary glands. This can result in swelling or puffiness around the mouth.
Then, changes inside the mouth and lungs start to happen which can give the smoker a constant look of having a puffy face. Again, this happens over time with many years spent indulging in heavy smoking.
If you are a heavy smoker and want to lose face fat caused by this bad habit, consider quitting.
Exercises for Losing Face Fat
Many people feel that excess fat on the face is a huge factor that lowers self-esteem. This can quickly stop them from smiling in public, getting their photos taken, or hating looking in the mirror.
When controlling the diet alone may not seem to help with losing face fat, consider facial exercises. Now, not everyone agrees on the effectiveness of these facial movements, but some experts do regard them as helpful.
These exercises are devised to tone facial muscles, giving the face a slimmer look. They can also help with strengthening facial muscles and trimming saggy skin. Some of the problem areas they target include the following:
- Get rid of a double chin
- Reduce a triple chin into a double chin
- Shrink the size of chubby cheeks
- Create a chiseled jawline
- Shape prominent cheekbones
- Slim your face in general
Facial Exercises to Lose Face Fat
It is true that with doing only facial exercises, you cannot hope to lose face fat. But you can try to chisel your features while also exercising to lose body weight. Here are some simple ones to try:
Cheek Puff for Losing Face Fat
- The first step is taking a deep breath and then holding the air in one cheek.
- After a few seconds push the air to the other cheek and repeat.
- Continue doing this at intervals during the day and start to notice results in a while.
Chin Lift to Lose Face Fat
- To do this exercise, start by tilting the head upwards, looking at the ceiling.
- Then pucker your lips and hold position for a count of 10 seconds.
- Relax and repeat for a total of 10 times.
Smile Exercise to Lose Face Fat
- To do this exercise, smile wide and clench the teeth.
- Hold this position for a few seconds and follow by puckering your lips.
- Do the exercise on one side and then repeat on the other.
Lip Pull for Losing Face Fat
- Start by lifting your lower lip up as much as possible while pushing the lower jaw out at the same time.
- In a position of maximum pull, the chin muscles will readily feel the stretch.
- Hold position for 10- 15 seconds before relaxing.
- Repeat for a total of 10 times.
Fish Face to Lose Face Fat
A simple exercise to lose face fat and chisel the cheeks.
- Just suck in your cheeks and lips and hold position for 5 second.
- Repeat 10 times while holding for 5 seconds each.
This easy exercise instantly activates muscles in the cheeks and jaw and is helpful in facial toning.
Jaw Release for Losing Face Fat
To achieve high cheekbones and a prominent jawline, try this easy exercise.
- Begin by moving the jaw, mimicking a chewing action.
- Keep lips closed when doing so.
- With closed lips inhale deeply and exhale while humming.
- The next step is to open the mouth wide and press the tongue within the two front bottom teeth.
- Hold position for 5 seconds breathing in and then out.
- Repeat 10 times.
Blowing Exercises to Lose Face Fat
Activities that engage facial muscles are always beneficial for losing face fat. One idea is to practice blowing balloons. This activity can help tone cheeks since cheek muscles become engaged.
- To do this, blow a balloon and then release the air in it.
- Repeat a few times daily and start to notice your cheeks slimming down.
Say “X” Say “O” to Lose Face Fat
Just as the name of the exercise suggests, this activity requires you to say “X” and the “O” in succession.
- Repeat saying the two letters but in a highly exaggerated manner.
- Continue to do so at least 15 times each.
- Take a break and then three more sets for a good facial workout.
Chewing Gum to Lose Face Fat
Chewing gum actually works as a facial exercise that can help tone facial muscles and lose some face fat. In addition, the repetitive motion of chewing can help strengthen the jaw.
The fun fact here is that it does not feel like exercising and you also get the benefits of freshening your breath.
Swishing Water
This exercise mimics swishing mouthwash in your mouth. This exercise will work most of your mouth and cheek muscles and warm up the engaged muscles.
- Just as you would use mouthwash and swirl it all around the mouth, do the same for this exercise.
- Repeat 3 times a day for a duration of mentally counting up to 100.
Facial Massages to Lose Face Fat
You could also get a facial massage which stimulates blood circulation in the face. Start the massage at the chin and move upwards in a circular motion using the fingers gently.
A good facial massage can effectively de-puff the skin and work out toxins from the face. When done correctly a facial massage can have a slimming effect on puffy eyes, cheeks and even reducing sinus pressure.
Lymph Drainage Massage for Losing Face Fat
Professionally known as a lymph drainage massage, this massage is ideal for treating a bloated face. It works by draining the lymph nodes around the face making it look slimmer.
- This practice requires massaging the area between the collarbone and shoulders.
- It then moves along the contours of your face ending below the eyes.
- The next move is to start right under the eyes and work towards the ears on both sides.
- Then do the same, this time starting above the eyes.
- Finally, finish off by massaging below the ears working your way towards the shoulders vertically.
With regular repetition, these exercises can help lose face fat and tone facial muscles. The exercises also offer the benefit of improving the skin’s resilience while reinforcing firmness. This makes the face look more chiseled and youthful.
Also, do not forget that these facial exercises help improve blood circulation in the area.
Find Some Help with Makeup and the Right Hairstyle
When everything else has been tried and done, you still have the option to turn to makeup. There are so many tried and true makeup tricks that can at least make your face appear leaner, if not get rid of the fat.
Makeup experts will tell you that with the right technique, makeup can effectively change the way a face appears. Of course, this change is not permanent, but it can give you the quick fix you may need.
Contouring is a technique used to apply shadows on certain areas of the face. This technique highlights specific areas while drawing attention away from others. When applied correctly, this technique can completely alter the shape of a face. The effect of good contouring is an instant sculpted look and a leaner face.
The other beauty tip to make your face appear slender is to choose the correct hairstyle. This will depend on the shape of your face and a professional will be best able to assist you in this regard.
Surgical Methods to Lose Face Fat
Desperate times call for desperate measures. If you are thinking of resorting to surgical procedures to lose face fat, then it seems desperate. Firstly, because all forms of surgical procedures can carry some risk and secondly, because this option can be expensive.
So, consider all your other, safer options to lose face fat first. And if you still want to go ahead, only then consider surgery. It is always better to make a sincere effort with diet, exercise and lifestyle changes to get lifelong result. Surgery will offer faster results, but things could also go wrong.
