7 Effective Tips to Lose Fat in Your Face
Losing weight can
be a challenge on its own, let alone from a specific area of your body.
Particularly, extra fat in the face
is an incredibly frustrating problem to solve.
Fortunately, plenty of strategies can
increase fat burning and help slim down your face.
Here are 7 effective methods to help
you lose fat in your face.
Facial exercises can be used to
improve facial appearance, combat aging and improve muscle strength
Anecdotal reports claim that adding
facial exercises to your regular routine can also tone facial muscles, making
your face appears slimmer.
Some of the most popular exercises
involve puffing out your cheeks and pushing the air from side to side,
puckering your lips on alternating sides and holding a smile while clenching
your teeth for several seconds at a time.
Although evidence is limited, one
review reported that facial exercises may build muscle tone in your face
Another study showed that performing
facial muscle exercises twice a day for eight weeks increased muscle thickness
and improved facial rejuvenation
Keep in mind that research is lacking
on the effectiveness of facial exercises for fat loss specifically. More
studies are needed to evaluate how these exercises may impact facial fat in
humans.
SUMMARY By toning your facial muscles, face
exercises could make your face appear slimmer. Although research is limited,
one study found that performing facial muscle exercises improved muscle
thickness and facial rejuvenation.
Oftentimes, extra fat in your face is
the result of excess body can losing weight increase fat loss and help slim
down both your body and face.
Cardio, or aerobic exercise, is any
type of physical activity that increases your heart rate. It’s widely
considered one of the most effective methods for weight loss.
Multiple studies have found that
cardio can help promote fat burning and increase fat loss
What’s more, a review of 16 studies
showed that people experienced greater fat loss with increased cardio exercise
Try to get 150–300 minutes each week,
which translates to approximately 20–40 minutes of cardio per day
Some common examples of cardio exercise
include running, walking, biking and swimming.
SUMMARY Cardio, or aerobic exercise, can help
promote fat burning and fat loss to help slim down your face.
Drinking water is good for skin and
can be especially important if you’re looking to lose facial fat.
Studies suggest that water can keep
you feeling healthy and hydrate .
In fact, one small study in older
adults found that drinking water with breakfast decreased calorie intake by
approximately 13%
Another study showed that drinking
water temporarily increased metabolism by 24%. Increasing the number of
calories you burn over the course of the day can help boost weight loss
What’s more, staying hydrated is
thought to decrease fluid retention, which prevents bloating and puffiness in
your face
SUMMARY Drinking water can
decrease calorie intake and temporarily increase metabolism. It may also reduce
fluid retention to prevent bloating and swelling in your face.
While enjoying the occasional glass
of wine with dinner is fine, going overboard with you can limit alcohol
consumption be one of the biggest contributors to increased facial fat and
bloating.
Alcohol is high in calories but low
in nutrients and may be associated with an increased risk of weight gain
Keeping your alcohol consumption in
check is the best way to control alcohol-induced bloating and weight gain.
According to US Dietary Guidelines,
moderate drinking is defined as up to two drinks per day for men and up to one
drink per day for women
SUMMARY Excessive alcohol intake may
contribute to weight gain, including fat gain in the face.
like cookies, crackers and
pasta are common culprits of weight gain and increased fat storage.
These carbs have been heavily
processed, stripping them of their beneficial nutrients and fiber and leaving
little behind besides sugar and calories.
Because they contain very little
fiber, they are digested rapidly, leading to spikes and crashes in blood sugar
levels and a higher risk of overeating
One large study looking at the diets
of 42,696 adults over a five-year period showed that a higher intake of refined
carbs was associated with a higher amount of belly fat .
Although no studies have looked directly
at refined carbs’ effects on facial fat, swapping them out for can help
increase overall weight loss and may also aid facial fat loss.
SUMMARY Refined carbs can increase blood
sugar levels and lead to overeating and increased fat. Switching to whole
grains may help increase facial fat loss.
Catching up on sleep is an important
general weight-loss strategy. It may also help you lose facial fat.
Sleep deprivation can cause an
increase in levels of celostrol 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, resulting in increased fat
storage
Furthermore, squeezing in more sleep
may help you shed extra pound .
One study found that better sleep
quality was associated with an increased likelihood of weight loss success
Conversely, studies show that sleep
deprivation can increase food intake, cause weight gain and lower metabolism .
Ideally, aim for at least eight hours
of sleep per night to aid weight control and facial fat loss.
SUMMARY Sleep deprivation
can alter metabolism and increase food intake, weight gain and cortisol levels.
Therefore, getting enough sleep may help you increase facial fat loss.
One hallmark of excess sodium intake
is bloating, and it may also contribute to facial puffiness and swelling.
This is because sodium causes your
body to hold extra water, resulting in fluid retention.
Several studies have shown that a
higher intake of sodium can increase fluid retention, especially in people who
are more sensitive to the effects of salt .
Processed foods account for an
estimated 77% of sodium intake in the average diet, so cutting out convenience
foods, savory snacks and processed meats can be an easy and effective way to
cut your sodium intake .
Consider reducing your sodium intake
to make your face appear slimmer.
SUMMARY Reducing your
intake of sodium may help reduce fluid retention and decrease bloating and
puffiness in your face.
There are plenty of methods available
to help you lose extra fat in your face.
Switching up your diet, adding
exercise to your routine and adjusting some of your daily habits are all
effective ways to boost fat loss and 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.
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