To state that losing weight can be tough would be a massive understatement, but when it comes to losing weight from a specific part of your body (like losing face fat), it’s even more difficult. You may notice that when you lose (or gain) a couple of pounds, there are certain parts of your body that may show the signs before others. This can include your buttocks, breasts, shoulders, and, yes, your face. Fortunately, there are a few ways to increase facial fat burning and reduce facial swelling, from dietary changes to facial exercises. Here are some tips to follow if you’d like to tone your face and create a more defined look.
How To Lose Fat In Your Face
1. Drink More Water
If you’re starting to notice that your cheeks are puffier than normal, it could be a sign that you’re retaining water. Staying hydrated is vital to good health. And if you’re trying to lose facial fat, you’re in luck — drinking water not only helps you feel more full, but it may even temporarily increase your metabolism and alleviate puffiness. So, reach for a glass of water before a snack because we often confuse hunger and thirst.
It’s also helpful to invest in a water bottle that you like to use (it makes a difference!) and can take with you throughout the day. Once you start tracking your water intake, you might be surprised at how little (or much) you’re actually drinking each day. You might also find that mixing it up by including sparkling water every once in a while keeps it from getting too boring. Be careful with the water flavorings, though; even if they’re sugar-free, that doesn’t mean they’re a healthy alternative.
2. Increase (Or Start) Cardio
We’ve already established that cardio is one of the best ways to burn fat and maintain heart health, so aim for 150-300 minutes of moderate to vigorous exercise each week. Whether it’s Nordic walking or just a daily stroll with friends, try your best to do 20-40 minutes a day. It’s good for your heart, it will keep you in shape, and yes, it may even help you lose face fat. You might also consider joining a gym or finding a class you enjoy. You’ll discover that regular exercise and the opportunity to meet other people make working out more fun and easier to take on each week.
3. Limit Your Alcohol Intake
When combined with sugary mixers and carbonation, alcohol can cause bloating, gas, and fluid retention. It’s no wonder that it can make our faces appear puffy and swollen! (And let’s not even talk about the empty calories it adds to our daily count.) Remember that alcohol causes dehydration, which will cause our bodies to hold onto water. Reduce your consumption, and you may begin to notice not only a more chiseled face but also the chance of an overall weight loss. It’s nearly impossible to lose weight when you’re imbibing on a regular basis, so consider dropping the habit (or simply cutting down) for a variety of health reasons.
4. Watch Your Sodium
Again, say hello to fluid retention. Consuming too much sodium will cause facial swelling and puffiness, along with other health issues. So, if you’re aiming to limit your sodium intake, focus on eliminating processed foods. A 2017 study revealed that about 70% of Americans received their sodium intake from packaged foods and restaurant foods. Whether that’s skipping the chips and dip at dinner or replacing frozen dinners with something fresh, your body will thank you.
5. Eat More Fiber
Eating more fiber has multiple health benefits, but it can also relieve face chub. Because it keeps you fuller for longer and curbs cravings, it’s been linked to decreased appetite and weight loss. Ideally, you should be aiming for at least 25-38 grams per day by eating fruits, vegetables, nuts, whole grains, and seeds. Here are some of the best sources of fiber that are easy to include in your daily diet:
- broccoli
- lentils
- quinoa
- beans
- nuts and seeds
- unpeeled apples
- almonds
- brown rice
- barley
6. Try Facial Exercises to Lose Face Fat
We’re all aware that we need to be exercising regularly, but are you doing any facial exercises? These exercises can improve facial appearance, battle signs of aging, and even improve muscle strength! Try puffing out your cheeks and pushing the air from side to side, smiling while gently clenching your teeth for several seconds. There are even studies that have shown that performing these exercises twice each day for eight weeks will lead to improved muscle thickness and facial rejuvenation. And bonus: you don’t even have to get dressed and head to the gym.
The Takeaway
While it’s impossible to only lose weight in one part of your body, there are still plenty of ways that you can battle facial swelling and puffiness. Whether you decide to increase your cardio, commit to better sleep, or just skip that glass of wine at dinner, your face (and body) will thank you.
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