8 Effective Tips to Lose Fat in Your Face

Losing weight can be a challenge in itself, let alone losing weight in specific areas of your body. In particular, excess fat on your face can be a frustrating problem if it bothers you.

Fortunately, many techniques can increase fat burning and help slim the face.

Here are 8 effective ways to help you lose fat in your face.

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1. DO facial exercises

Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength.

The report claims that adding facial exercises to your routine can also tone your facial muscles, lightening your face.

Among the most popular exercises are blowing your cheeks and pushing the air from side to side, turning your lips to the side, and holding a smile while clenching your teeth for several seconds at a time.

Although the evidence is limited, one review found that oral exercises can create muscle tone in the mouth.

Another study found that practicing facial muscles twice a day for 8 weeks increased muscle thickness and improved facial regeneration.

Note that research lacks the efficacy of facial exercises, especially for fat reduction. More studies are needed to evaluate how these exercises can affect human facial fat.

SUMMARY:

By toning your facial muscles, facial exercises can make your face look lighter. Although research is limited, one study found that performing facial muscle exercises improves muscle thickness and facial regeneration.

2. Add cardio to your routine

Often times, the excess fat on your face is the result of excess body fat.

Weight loss can help increase fat loss and make both your body and face slimmer.

Cardiovascular or aerobic exercise is any type of physical activity that raises your heart rate. It is considered as one of the most effective methods to lose weight.

Multiple studies have shown that cardio helps burn fat and increase fat loss.

Additionally, one study found that obese women experienced greater fat loss with higher amounts of cardiovascular exercise.

Try 150-300 minutes of moderate to vigorous exercise per week, which translates to about 20-40 minutes of cardio per day.

Some common examples of cardiovascular exercise include running, dancing, walking, cycling, and swimming.

SUMMARY:

Cardiovascular or aerobic exercise can help you burn fat and lose fat.

3. Drink more water

Drinking water is extremely important to your overall health and can be especially important if you want to lose facial fat.

Studies suggest that water can make you feel fuller and increase weight loss.

In fact, a small study found that drinking water before meals significantly reduced the number of calories consumed during meals.

Other studies have shown that drinking water can temporarily increase your metabolism. Increasing the number of calories you burn throughout the day can help increase weight loss.

SUMMARY:

Drinking water can reduce your calorie intake and temporarily increase your metabolism. It can reduce the feeling of fluid on the face to prevent puffiness and puffiness.

4. Limit your alcohol intake

It's best to enjoy a glass of wine every now and then with dinner, as overdoing it with alcohol can be the biggest contributor to facial fat accumulation and puffiness.

Alcohol is high in calories but low in nutrients and may be associated with the risk of weight gain.

Controlling your alcohol consumption is the best way to control alcohol-induced bloating and weight gain.

According to current US Dietary Guidelines For Americans, moderate alcohol consumption is defined as up to two drinks per day for men and up to one drink per day for women.

SUMMARY:

Excessive alcohol consumption can contribute to weight gain, including increased facial fat

5. Finely chopped carbohydrates

Refined sugars such as cookies, crackers, and pasta are common culprits for weight gain and increased fat storage.

These carbohydrates are processed in large quantities, avoiding their beneficial nutrients and fiber and leaving a little more than sugar and calories.

Since they contain very little fiber, they are quickly digested, lowering blood sugar levels and increasing the risk of overeating.

A study of 277 women found that high levels of refined sugars increased the risk of obesity and higher levels of abdominal fat.

Although no studies have directly observed the effects of refined carbohydrates on facial fats, switching to whole grains can help increase overall weight loss, which can help you lose facial fat.

SUMMARY:

Fine carbohydrates can raise blood sugar levels and cause excessive food and fat accumulation. Switching to whole grains helps increase facial fat loss.

6. Change your sleep schedule

Sleep is an important general technique for weight loss. It can also help you lose face fat.

Lack of sleep can increase cortisol levels, a stress hormone that brings with it a long list of possible side effects, including weight gain.

Studies have shown that high levels of cortisol increase appetite and can impair metabolism, resulting in increased fat storage.

Also, sleeping more soundly can help you lose extra pounds.

One study found that good sleep quality is associated with successful weight loss maintenance.

Rather studies show that lack of sleep can increase food intake, increase weight and reduce metabolism.

Ideally, try to get at least 8 hours of sleep a night to control weight and reduce facial fat.

SUMMARY:

Lack of sleep can disrupt metabolism and increase food intake, weight and cortisol levels. Therefore, getting enough sleep can help you increase facial fat loss.

7. Take your sodium intake

A feature of excess sodium intake is bloating, which can contribute to bloating and mouth sores.

This is because sodium retains more water in your body which allows you to retain fluids.

Several studies have shown that high sodium intake can increase fluid retention, especially in people who are more sensitive to the effects of salt.

Processed foods consume more than 75% sodium in the average diet, so convenient foods, salty foods, and processed meats can be easy and effective ways to reduce your sodium intake.

Consider eating your sodium intake to make your face lighter.

SUMMARY:

Reducing your sodium intake can help reduce fluid retention and help prevent suffocation and shortness of breath in the mouth.

8. Eat more fiber

One of the most popular recommendations for slimming your face and losing cheek fat is to increase your fiber intake.

Fiber is a mixture of plant foods that slow down your digestion,

A study of 345 overweight and obese people found that higher fiber intake was associated with weight loss and better adherence to a low-calorie diet.

Another review of Studies2 study found that eating more soluble fiber, a type of fiber that mixes with water to form gels, can reduce both body weight and waist circumference without limiting calories.

Fiber is found naturally in a variety of foods, including fruits, vegetables, nuts, seeds, whole grains and hyacinths.

Ideally, you should aim to consume at least 25-38 grams of fiber per day from these food sources.

SUMMARY:

Increasing your fiber intake can reduce your appetite and promote weight and fat loss, which can help make your face thinner.

BOTTOM LINE

Many techniques can help you lose excess fat on your face.

Changing your diet, adding exercise to your routine and adjusting some of your daily habits are effective ways to increase fat loss, which can help to thin your face.

For best results, be sure to combine these tips with a balanced diet and regular exercise to burn your fat and optimize overall health.

Article source healthline.com