Did you know that the query "How to lose weight on your face" is one of the most searched questions on Google when it comes to weight loss?
So if you're looking for an answer to this question, you're not alone. There are thousands of people looking for the same answer at the same time as you.
Let's start with a good news, when you lose weight, you usually lose your face fat first.
Losing weight can be a challenge in itself, let alone losing weight from a specific area of your body.
In particular, excess fat in the face can be a frustrating problem to deal with if it bothers you.
Have you ever wondered how to lose face weight or how to lose cheekbones ?
Fortunately, there are many strategies that can increase fat burning and help slim your face .
Nevertheless, a healthy and balanced diet is crucial to maintain a stable weight and therefore limit fat intake in general, including in the face.
Weight loss supplements can also be of great help to you.
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How to lose face weight?
Here are 8 effective methods to help you lose face fat .
1. Do facial gymnastics
Facial exercises can be used to improve facial appearance, fight aging, and improve muscle strength.
Anecdotal reports claim that adding facial exercises to your routine can also tone facial muscles, which will make your face look slimmer .
Some of the most popular exercises include puffing out your cheeks and pushing air from side to side, puckering your lips on alternate sides, and holding a smile while gritting your teeth for several seconds at a time. time.
Although the evidence is limited, one review reported that facial exercises can strengthen your facial muscle tone .
Another study showed that performing facial muscle exercises twice a day for 8 weeks increased muscle thickness and improved facial rejuvenation .
Keep in mind that research is lacking on the effectiveness of facial exercises for fat loss in particular. More studies are needed to assess the impact of these exercises on facial fat loss in men.
2. Add cardio to your routine
Often excess fat on the face is the result of excess body fat as a rule.
Overall weight loss can increase fat loss and help slim down your body and therefore your face.
Cardio, aerobic exercise and any type of physical activity increases your heart rate. Cardio is considered one of the most effective methods for losing weight .
Several studies have shown that cardio can help promote fat burning and increase fat loss .
Additionally, one study found that obese women had greater fat loss with a greater amount of cardio exercise .
Aim for 150 to 300 minutes of moderate to vigorous exercise every week, which translates to about 20 to 40 minutes of cardio a day .
Some common examples of cardio exercise include running, dancing, walking, cycling, and swimming.
3. Drink more water
Water is crucial to your overall health and can be especially important if you're looking to lose facial fat .
Studies suggest that water can fill you up and improve weight loss .
In fact, one small study found that drinking water before a meal significantly reduced the number of calories consumed during the meal .
Other research suggests that drinking water can temporarily increase your metabolism . Increasing the number of calories you burn throughout the day can help boost weight loss .
4. Limit your alcohol intake
While having an occasional glass of wine with dinner is a good thing, excessive alcohol consumption can be one of the biggest contributors to facial fat accumulation and bloating.
Alcohol is high in calories but low in nutrients and may be associated with an increased risk of weight gain .
Controlling your alcohol intake is the best way to control alcohol-induced bloating and weight gain.
According to current dietary guidelines, moderate alcohol consumption is defined as up to two drinks per day for men and up to one drink per day for women .
5. Cut Refined Carbs
Refined carbs like cookies, crackers, and pasta are the main culprits for weight gain and increased fat storage.
These carbs have been heavily processed, stripping them of their beneficial nutrients and fiber and leaving little room for more sugar and calories.
Because they contain very little fiber, they are digested quickly, leading to blood sugar spikes and crashes and a higher risk of overeating .
A study in 277 women showed that a higher intake of refined carbohydrates was associated with a higher risk of obesity and a greater amount of abdominal fat .
Although no studies have directly examined the effects of refined carbohydrates on facial fat , replacing them with whole grains may help increase overall weight loss, which may also promote facial fat loss .
6. Improve your sleep quality
Catching up on sleep is an important overall weight loss strategy. It can also help you lose face fat .
Sleep deprivation can lead to increased levels of cortisol , a stress hormone that comes with a long list of potential side effects, including weight gain .
Studies have shown that high cortisol levels can increase appetite and alter metabolism, leading to increased fat storage .
Plus, getting more sleep can help you lose weight in general .
A study found that a better sleep quality was associated with successful weight loss .
Conversely, studies show that sleep deprivation can increase food intake, lead to weight gain, and lower metabolism .
Ideally, aim for at least 8 hours of sleep per night to promote weight control and loss of face fat .
7. Watch and limit your salt intake
Bloating is a hallmark of excessive sodium intake, which can contribute to facial puffiness and swelling .
This is because sodium forces your body to retain extra water, which leads to water retention .
Several studies have shown that a higher sodium intake can increase fluid retention, especially in people who are more sensitive to the effects of salt .
processed foods make up more than 75% of sodium intake in the average diet, so eliminating convenience foods, salty snacks, and processed meats can be an easy and effective way to lower your sodium intake .
Consider reducing your sodium intake to make your face look slimmer .
8. Eat more fiber
One of the most popular recommendations for slimming your face and losing cheek fat is to increase your fiber intake.
The fiber is a compound in plant foods that travels slowly through your digestive tract, keeping you feeling full longer to curb cravings and decrease appetite .
According to a study of 345 overweight and obese people, higher fiber intake was associated with increased weight loss and better adherence to a calorie-restricted diet .
Another review of 62 studies showed that eating more soluble fiber , which is a type of fiber that forms a gel when mixed with water, can reduce both body weight and waist circumference, even without restricting calories .
Fiber is found naturally in a variety of foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes.
Ideally, you should aim to consume at least 25 to 38 grams of fiber per day from these food sources .
How to lose the double chin?
Urge of get rid of a double chin ? You can also perform a lymphatic drainage massage if you want to reduce puffiness.
You can do this yourself, by simply massaging your face in circular motions, which will help drain toxins and reduce water retention in the area.
The main thing to remember
While there really isn't a way to target weight loss to just one part of your body, including your face, the best way to lose facial weight is to lose weight overall.
Many strategies can help you slim down your face and lose cheekbones and double chin .
Changing your diet, adding exercise to your routine, and adjusting some of your daily habits are all effective ways to boost fat loss, which can help slim down your face .
For best results, be sure to pair these tips with a balanced diet and regular exercise to optimize your fat burning and overall health.
Source: Healthline
