When people talk about weight loss, they are usually trying to lose body fat. Losing fat, in general, is no walk in the park, let alone shedding weight from a specific part of your body like your face.
Fortunately or unfortunately, your face is the first part of you that people look at. Your facial features and your body language are critically instrumental in creating an excellent first impression in just about every social situation there is. So, aesthetics can take you a long way.
You should know that face fat is usually a result of excess fat around the body. This means you will have to alter your food habits and overall lifestyle to reduce face fat. Here are a few ways you can do that:
Practice Cardio
As mentioned earlier, the face fat is usually due to excess body fat. Losing body fat is the first step to reducing face fat. Any form of physical activity like aerobics, swimming, walking, swimming, or biking can do you wonders if practiced consistently.
There are many studies to suggest the same. Try to get between 20 and 40 minutes of cardio every day to see results in the long run.
Drink more water
There is a fat chance that you aren’t drinking nearly as much water as you are supposed to. According to studies, water can keep you full and aid in weight loss.
Another point worth noting is that hydrating yourself supposedly reduces fluid retention, which in turn prevents your face from bloating and looking puffy.
Reduce your alcohol consumption
While it is okay to drink on occasion and have a glass of wine with dinner, drinking yourself into a stupor is bound to affect you adversely in more ways than one. Aside from nullifying your motor skills, long-drinking can cause your face to bloat up.
The fact is alcohol is high in calories but is devoid of essential nutrients. Couple heavy drinking and low exercise, and you will have bloated up in no time.
Keeping your alcohol consumption in check can significantly help you reduce face fat.
Optimize your sleep schedule
Getting the right amount of sleep every day is critical to reduce face fat and lose overall weight.
Lack of sleep can increase the levels of a stress hormone called Cortisol. Cortisol has several side effects, one of which is weight gain. According to studies, high levels of Cortisol can cause an increase in appetite, which is bound to increase your weight.
Sleep deprivation can result in a lower metabolism rate and higher food intake. If you want to reduce your face fat, take care of your sleep schedule.
Do Facial Exercises
There are a variety of facial activities that you can put into practice to reduce face fat. Here are a few:
Fish Face
The fish face is meant to stretch and tone your cheek muscles. You can do this by sucking your cheeks and lips inwards, emulating a fish, and holding this position while attempting to smile. Do this exercise several times a day.
Chin Lock (Jalandhara Bandha)
This exercise tones and stretches your jawline muscles. Sit in the lotus position and inhale deeply. Place your hands on your knees, raise your shoulders, and bend forward.
Then, stick your chin firmly against your collar bones. Hold your breath for as long as possible. After this, exhale and repeat the process.
The mouthwash/puffy Cheeks Technique
This exercise tones your cheeks and reduces your chances of getting a double chin. Breathe in, fill your mouth with air and transfer it from one cheek to the other, as you would while using mouthwash. Repeat this exercise a few times.
The Neck Roll
If you’re looking to cut down on your double chin, the neck roll is probably the exercise for you. Sit on the ground with your head facing forward. Bend your head to one side in line with your chin, and turn your head in a gentle circular motion.
Make sure your posture is correct when you do this. Your spine needs to be straight and shoulders slightly lowered. Repeat this exercise a few times in the clockwise and anti-clockwise directions.
Cut down your Refined Carbs Intake
Refined carbs are known to cause significant weight gain and an increase in fat storage. Examples of refined carbs are cookies, crackers, and pasta.
These carbs are heavily processed and are entirely stripped of their beneficial nutrients and fibers.
Since they contain very little fiber, they are digested very quickly, resulting in spikes and crashes in blood sugar levels and an increased risk of overeating.
Studies have shown that the excessive consumption of refined carbs is one of the primary causes of belly fat and weight gain.
While no studies have directly linked refined carbs to facial fat, cutting down consumption of refined carbs can lead to weight loss, thereby helping you reduce face fat.
Monitor your Sodium Intake
Sodium is known to cause bloating because it causes your body to hold extra water. In other words, it increases fluid retention.
Processed foods are known to account for about 77% of the sodium intake in the average diet. Cutting down snacks and processed meat proves to be an effective way of driving down your sodium intake. A reduction in sodium intake implies a reduction in fluid retention, thereby making your face slimmer.
Conclusion
These are some effective methods you can employ to reduce face fat.
