Facial fat gain is the result of excessive fat gain in the rest of the body. There are, however, some effective tips for reducing face fat. Certain lifestyle changes can help with weight loss and a slimmer face.
This article presents seven effective tips that can help prevent and reduce excess fat in the face.
- 1 1. Do cardio exercises to shed face fat
- 2 2. Do facial exercises
- 3 3. Reduce alcohol consumption
- 4 4. Reduce face fat by drinking more water
- 5 5. Sleep more
- 6 6. Improve general diet to reduce face fat
- 7 7. Reduce salt intake
- 8 Prevention of excess facial fat
- 9 Sources
1. Do cardio exercises to shed face fat
Weight loss in general tends to have a slimming effect on the face. There are many different types of exercise, and some are more effective than others in promoting weight loss. A 2012 study looked at the effects of different types of exercise on fat mass in overweight and obese people. A total of 119 adults participated in one of three 8-month exercise programs:
– aerobic training (AT), a type of cardiovascular exercise
– resistance training (RT), which is primarily aimed at building lean muscle
– a combination of AT and RT
Both the AT group and the combination group showed greater reductions in fat mass compared to the RT group. However, there was no significant difference in the results between these groups. The study authors therefore conclude that people who are primarily looking to burn fat should opt for AT exercises over RT exercises.
Cardio exercises can be performed at low, moderate or high intensity. According to some research, performing higher intensity cardio exercises several times a week helps burn more fat. For example, a 2015 study looked at the effects of different amounts of exercise on body fat in postmenopausal women. All participants took part in moderate to high intensity training sessions for 12 months. Those who trained for 300 minutes per week burned more fat than those who trained for 150 minutes per week.
Overall, weight loss in general is likely to have a slimming effect on the face.
2. Do facial exercises
There is some evidence to suggest that exercising facial muscles can help reduce facial fat. For example, a 2014 article in the Journal of Clinical & Diagnostic Research suggests that performing facial exercises can help strengthen and tone facial muscles. In fact, there are no specific studies that examine the relationship between facial exercises and facial fat loss. Nevertheless, facial exercises can help the face appear firmer when a person loses weight.
3. Reduce alcohol consumption
Excessive alcohol consumption can cause dehydration, which can cause the body to retain water. In some cases, this can lead to water retention in the face. Which can give a puffy and puffy appearance to the face. Alcohol can also contribute to weight gain. It contains empty calories, which provide no nutritional benefit. Consuming empty calories increases a person’s total daily calorie intake. This promotes weight gain. Additionally, some research suggests that alcohol can suppress hormones that help you feel full. This can prompt a person to take in more calories from their diet. A 2015 review of alcohol consumption and obesity suggests a link between weight gain and excessive alcohol consumption. Heavy drinking and binge drinking appear to pose the greatest risk of weight gain. Some people experience the same effects in response to moderate alcohol consumption. However, for most people, moderate alcohol consumption does not promote weight gain.
People struggling to lose facial fat or weight in general should consider cutting down on alcohol intake.
4. Reduce face fat by drinking more water
Drinking a glass of water before a meal can help you feel full faster. This can help reduce the total number of calories consumed by a person. This is why drinking water before a meal can lead to gradual weight loss. According to a 2016 study on hydration and weight loss, drinking water also promotes lipolysis. Lipolysis occurs when the body breaks down fat stores into fatty acids that it can use as energy. Using these fat stores is the key to weight loss.
5. Sleep more
Getting enough sleep has a whole host of health benefits. Conversely, a lack of sleep can lead to weight gain. For example, lack of sleep affects levels of certain hormones that promote feelings of hunger and fullness. Specifically, lack of sleep appears to increase levels of the hormone ghrelin. Which stimulates the appetite, and decrease levels of the hormone leptin, which tells the body that it is full. Therefore, a person who lacks sleep may eat more and turn to higher calorie foods.
Adequate sleep can help prevent weight gain. This, in turn, can help decrease the amount of fat stored in the face.
6. Improve general diet to reduce face fat
Diets high in processed foods and refined carbohydrates increase the risk of excessive fat gain. Processed foods tend to contain more calories, salt, and sugar than whole foods. Refined carbohydrates are a highly processed, grain-based food group. During processing, these foods lose their fiber and nutrients. Therefore, they are high in empty calories. Refined carbs also cause rapid spikes in blood sugar, which can encourage a person to overeat.
Here are some examples of refined carbohydrate foods:
– white rice
– White bread
– syrups and icings
– most breakfast cereals
– reduced fat products
In most cases, people can find reasonable substitutes for overly processed foods and refined carbs. You can decrease her calorie intake and increase the amount of nutrients she consumes by consuming fresh whole foods. Combined with exercise, a healthy diet can help people lose excess fat from the face and body.
7. Reduce salt intake
Diets high in salt cause the body to retain water. Water retention causes swelling and puffiness in different parts of the body, including the face. This can give the illusion of excess fat in the face. People who think they are susceptible to fluid retention should try to avoid foods high in salt. This includes most processed meals and snacks. Preparing meals and snacks at home allows people to better control the amount of salt in their diet.
As the body stops retaining fluids, the face should start to look slimmer.
Prevention of excess facial fat
The best way to prevent face fat is to maintain a healthy weight by making lifestyle changes. An overweight or obese person is more likely to have fat around the face than someone who maintains a healthy weight.
Here are some tips for maintaining a healthy weight:
– exercise regularly and incorporate plenty of cardio exercises
– have a balanced diet, rich in lean proteins and whole fruits and vegetables
– limit the consumption of processed foods
– drink plenty of water and avoid sugary drinks, including sports drinks, juices and sodas
Few studies have investigated ways to directly reduce facial fat. The best way to prevent and reduce facial fat is to maintain a healthy weight in general. People can achieve this by changing their diet, exercising regularly, and getting enough sleep. Cardio exercises are particularly beneficial for burning excess body fat. Weight loss, in general, should make the face appear leaner. If a person is struggling to lose weight, they may want to see a dietitian, doctor, or personal trainer. Always consult a doctor before making any major changes to your diet or exercise regimen.
Alberga, AS, et al. (2015). Effects of aerobic and resistance training on abdominal fat, apolipoproteins and high-sensitivity C-reactive protein in adolescents with obesity: The HEARTY randomized clinical trial [Abstract].
D’souza, D., et al. (2014). Enhancing facial aesthetics with muscle retraining exercises-A review.
Friedenreich, CM, et al. (2015). Effects of a high vs moderate volume of aerobic exercise on adiposity outcomes in postmenopausal women: A randomized clinical trial [Abstract].
Schmid, S., et al. (2008). A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men.
Thornton, SN (2016). Increased hydration can be associated with weight loss.
Traversy, G., & Chaput, J.-P. (2015). Alcohol consumption and obesity: An update.
Willis, LH, et al. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults.