how do i lose fat from my face?
Many people are more concerned about carrying a few extra pounds in the face than they are on other areas of the body. After all, clothes can hide a multitude of sins on the body. But short of wearing a balaclava, there is not much that can be done to disguise fat on the face.
Genetics does play a large part when it comes to facial fat. Even so, there is still a lot that can be done to help lose the double chin.
However, before we go any further, it is important to understand that spot reduction is a myth. You can’t lose fat purely from the face and nowhere else. In reality, this is a good thing. Why? Because if you want a slimmer face, you’re going to have to have a slimmer body too!
Quite simply, the quickest you can lose face fat is by getting rid of overall body fat. This means, healthy food choices, a little bit of strength training, and sufficient rest.
How do I lose fat from my face?
1. Healthy food choices
To start with, roughly 80% of successfully losing weight is down to diet. So it makes sense to start off by looking at what changes need to be made in the food department.
Firstly, you need to create a calorie deficit. Without a calorie deficit, the body will just store unused calories as fat. This obviously completely defeats the objective.
Secondly, you need to cut back on sugar. This doesn’t just mean cutting out sugar in your tea, but cutting back all forms of sugar. Even fruit! The reason being is that sugar has an adverse affect on the body in a number of ways.
Sugar can cause inflammation in the body, which is a serious handicap when trying to lose fat. Especially in the face. In addition, too much sugar causes redness and puffiness in the face. Both these factors will make the face appear fatter, even if you are losing weight.
Next, it is also vital that you consume more water when trying to lose weight. Drinking water before a meal can act as a tremendous appetite suppressant. Water flushes toxins from the body. If toxins are allowed to build up through drinking insufficient water, this leads to inflammation. As mentioned above, inflammation is a big hindrance to fat loss.
Eating more vegetables will also help with facial fat loss. Vegetables not only have fewer calories than a lot of other foods, but they are higher in valuable nutrients too.
Protein is another key aspect in the battle to lose fat from your body and face. It is a scientific fact that your body uses up more calories to metabolise protein than it does for carbohydrates or fat. Protein is also the fundamental building block of muscle. So the fact that muscle tissue burns up more calories than fat, even when you are just sitting on the sofa, means that lean protein and toned muscle is your friend.
Finally, cut back on the amount of carbohydrates that you eat on days when you are not doing any form of physical activity. It is better to use carbohydrates as an energy source when you are going to exercise.
2. Strength training
If you think cardio is the way to lose fat, think again. A study undertaken by Penn State researchers split dieters into three groups. The first group did no exercise, the second did aerobic exercise only, and the third undertook aerobic exercise and weight training. The results are quite interesting.
Whilst all groups lost an average of around 21 pounds, the dieters who undertook weight training lost six more pounds of fat than those who didn’t do any. Not only that, but the weight lost by those who did strength training was almost pure fat, whereas the others lost a combination of both fat and muscle.
Now before anyone starts to panic, don’t be mistaken into thinking you need to build huge amounts of muscle to benefit from this boost in fat burning. You don’t. Just an average amount of muscle contained within a normal person, means that they will use up more calories. Even if throughout the day they are doing exactly the same things as an overweight person.
3. Facial exercises
As well as general exercise to lose overall body fat, there are numerous specific facial exercises that can be done too. As these target small specific parts of the face, such as the forehead, cheeks, eyes, neck and chin. Try these three simple exercises and you should see slightly faster results by incorporating them into your daily routine.
To smooth your forehead
Widen your eyes, trying to expose as much of the white in your eye as possible. Hold that until your eyes start to water. This exercise works on the muscles around your eyes and forehead.
To firm your cheeks
Take a big breath through your mouth, then push the breath from cheek to cheek as if you have a large gobstopper in your mouth that you are moving from one side of your mouth to the other. This exercise strengthens your cheek muscles and prevents them from becoming thinner and looking hollow.
To prevent your chin and neck from sagging
Press the tip of your tongue to the roof of your mouth, then smile and swallow while pointing your chin up towards the ceiling. This exercise is good for tightening the jaw and reducing a ‘double chin’.
If you want to lose facial fat, and you have never attempted any form of facial exercises, then it is worth giving them a go. Repeat each exercise 10 times. You may be surprised by the results!
Most people believe that the key to achieving a healthy weight, losing fat, and looking better, revolves around eating less and moving more. But it’s just not that simple.
Getting sufficient, quality sleep is perhaps the single most important aspect of losing fat. The benefits of getting enough sleep are numerous. It enables your body to reset itself, keeps your immune system strong, and keeps your hormones in balance so nothing gets in the way of your goals.
As a rough rule of thumb, in order to maximise your energy and to optimise your fat burning potential, you need to be getting between 7-9 hours of sleep each night. Ideally you want to be going to bed and getting up at the same time each day too, including at weekends.
According to research published in the Annals of Internal Medicine, not getting enough sleep, less than seven hours per night, can reduce and even reverse the benefits of dieting. The study showed that when dieters achieved an adequate amount of rest, half of the weight that they lost was from fat. However when the amount of sleep was reduced, the amount of fat loss achieved was halved, despite being on exactly the same diet.
Not only that, but they also felt significantly more hungry, felt less satisfied after meals, and their energy levels plummeted affecting the desire to exercise. In summary, when they were not getting enough sleep, they experienced a 55% reduction in the amount of fat loss compared to those getting sufficient sleep.
One of the reasons that may contribute to this is that insufficient sleep affects the body’s ability to use insulin effectively. The University of Chicago found that after just 4 late nights, insulin sensitivity drops by about 30%.
Why does this matter? Well, when insulin functions properly, the fat cells remove fatty acids and lipids and prevent them being stored in the body. When your body is more insulin resistant, fats circulate in your blood and, as a result, the body produces more insulin. This excess of insulin means the body doesn’t function properly and starts to store fats in places that it shouldn’t. This results in unhealthy fat accumulation, which in turn can lead to diabetes.
To lose fat from around the face follow these simple rules:
- Eat healthily – create a calorie deficit by cutting back on sugar and eating more vegetables and protein.
- Stay hydrated – drink more water to flush fat and toxins from the body.
- Exercise – undertake some general resistance training to tone up muscle, which increases fat loss. Don’t forget to include some specific Facial Yoga as part of your daily routine.
- Rest – ensure you get sufficient sleep of between 7-9 hours every night.