How to lose face fat

To lose face fat you need to make long-term changes to your diet and activity level. This doesn’t happen overnight and requires time and commitment.

How to lose face fat?

To lose face fat you need to make prime focus on losing overall body fat. When you start losing those unwanted kilos, your face will get slimmer as well. However, there are some important tips you can consider if face fat loss is your main target.

One of them is facial exercises. Facial exercises on their own will not magically make your face slimmer quickly but they can help to tone facial muscles and in a combination with diet and regular cardio exercises your face will also look slimmer.

Simple facial exercises to tone facial muscles:

1. Puff your cheeks. Inflate your mouth with air, with lips closed, hold the breath for about 10 seconds. Push the air to the left side and hold for a few seconds. Then repeat for the other side.
2. Cheekbone lift. Put fingers on the cheeks and  lift the skin up with your fingers. At the same time, open your mouth and make an O shape with your lips. Keep it until you start feeling some pressure in the cheeks muscles.
3. Eyebrows raise. Raise eyebrows with two fingers, keep on moving them up and down.Do a few repetitions.

Regular cardio exercises 

Cardio exercises increase heart rate and help a lot in losing weight. Cardio exercises are: walking, running, cycling, swimming.

Start gradually including an increasing time of daily cardio. You can start with 15-20 minutes per day and increase to 40-60 minutes.

For weight loss you should do between 10 to 20k steps a day depending on your current weight and target weight.

Drink Water

If you are on a weight loss journey you are likely to have heard multiple times: “Drink water!”. Why is it so important?

If you drink water before a meal, you are likely to eat less and feel full quicker. Also water speeds up body metabolic rate, making you burn calories faster.

Diet

Another healthy tip to lose facial fat is diet. Here the rule is simple: more fibre, less refined carbs.

Fiber is nutrition which takes the body a long time to digest and as a result it keeps you full for longer.

Fruit, vegetables, nuts, seeds, whole grains, and legumes are the sources of fiber. Choose the ones which contain low carbs: Low Carb Nuts and Seeds; Low Carb Cereals

You can buy keto-friendly cereal – 8g of net carbs online:

Try to include about 30-35 grams of fiber per day in your diet.

Refined carbs are basically artificial unhealthy carbs which have no nutrition value and they contribute to weight gain. Refined carbs are: pasta, cookies, crackers. Your body digest these foods fast, they increase high blood pressure.

Watch out for the amount of salt you consume. Salt can lead to bloating and water retention. Processed food and packed snacks usually contain high salt amounts. Water retention can cause your face to look puffy.

Watch out for the alcohol you consume. Frequent and excessive alcohol consumption can cause bloating and weight gain. Alcohol increases ketones production in the body. Ketones are acids and their excessive amounts in the body can lead to life threatening conditions – alcoholic ketoacidosis.

Having a glass of wine occasionally will do no harm.

Last but not least – limit stress and get enough sleep. Why are those important? Stress makes us eat more, so called comfort or emotional eating. Stress hormone cortisol increases appetite.

An adult should sleep 7-8 hours daily. If you get enough sleep you are likely to lose weight including facial fat.

To sum up, follow a healthy diet, watch out for alcohol and salt intake, get enough fiber, make exercises a part of your daily routine and get enough sleep. All these will help you to reduce facial fat.