Getting excess body fat nowadays isn’t a big deal and is not rare either. Of course, it’s highly unwanted for anybody. The discomfort of undesired body fats also includes facial fat, and it’s applied to all age groups regardless of age.
A balanced diet will solve your problem- how to lose face fat? Having unwanted fat always leads to adverse effects on the body, whether it is body movement, health, fitness, etc. There are also some specific facial exercises that tone and strengthen facial muscles and remove fat. All the effort of losing fat from the body and especially from the face requires proper discipline of a healthy lifestyle, including workout.
The process of removing fat is time taking but it’s worth trying to get back to your original health. Before we jump into the ways to remove fat, let’s find out the reasons behind body and facial fats and how to remove them in the first place.
What causes face fat?
No doubt, when your body gets unwanted and undesired weight, it’s not a good feeling for yourself and your health parameters. But getting fat is a single phenomenon that does not happen due to a single reason. Contrary, multiple things occur in and around the body that cause face fat.
One of the prime reasons for gaining fat is the increase of fatty tissues on the face. Facial fats and a double chin are big obstacles in having a sharp jawline, nose, and shaped cheekbones.
Also, among older people, it’s common to lose skin elasticity, and the production of collagen decreases. In recent times, studies show, many people have started getting skin sagging and fat on their faces due to hormonal imbalance, weaker muscles, and poor digestion. To deal with and get rid of it all, the following proper fitness and exercises are the ways. It should be part of routine and daily life.
5 Effective ways to lose facial fat
The following are ways to follow and implement to get effective results towards fat loss:
1. Perform Facial Exercise
First things first, losing fat can start with performing facial exercises. Firstly, it can be done anytime, anywhere, and secondly, it’s easy without taking much time to do. Facial routine exercise helps gain muscle strength around the jaw, which contributes to the removal of fat from the face.
Research has shown that doing facial-oriented exercise twice a day for 30 seconds for eight weeks helped make the face slimmer and build muscle thickness.. So, one can start with it at any point in time to get the maximum result. It enables both male and female to take beautification tips and groom themself for any occasion or even on any normal days.
The following are some of the easy and highly effective facial exercises you can try:
- Put a big smile on your face and clench your teeth for a few seconds at a time. Perform multiple sets of it at a time.
- Fish face- shrink your cheeks from both ends of the lip edge and hold it for 10 to 15 seconds. Repeat for 5 to 7 sets daily.
- Chin lift- Protrude your lips like you’re kissing the ceiling and hold in the same position for a few seconds. Repeat it 4 to 6 times.
2. Reduce or Remove Alcohol
Consuming a limited amount of alcohol occasionally is fine to go with. But the increased quantity of consumption causes many problems in the body, enhancement of the body weight and fat are among the top. The excess alcohol also results in dehydration, tempting the body to retain immediate water with no order.
On the contrary, in some cases, the alcohol in the body leads to water deficiencies in the face, which causes floating, and fat contributes to fat gain. The other big issue with alcohol is that it consists of empty calories, lacking needed nutrients like vitamins and minerals. So, limiting alcohol consumption is necessary, if possible, removing it from the course of consumption might be the best way to avoid bloating and fat on the face and getting overweight.
3. Adding cardio to the Routine
Cardio is a healthy practice, even a person without any fat or weight issues should do it in their daily life. But, when it comes to face and weight loss, cardio is one of the most effective ways to remove unwanted weight from your body and face. Any amount of fat and weight increment in the body is first and highly visible on the face.
Studies have proved that many people struggling with unwanted face and body fat have got back to their original strength, with the help of performing cardio. The cardio can be done both highly and low intensity. Both exhibit the same results, but the less intense one will take a bit more time showing the results. So, according to your convenience, you can choose between them.
Some of the popular effective cardio exercise are:
- Resistance training
- Running
- Brisk walk
- Dancing
- Swimming
4. Drink Adequate Water
Water is the most important need of the human body. It contributed extensively to the proper functioning of the body. Water balance, the digestion, metabolism, and the give needed nutrition to the skin which enhances its elasticity. When physical activities involve losing fat and weight, then the body part needs water to burn the fat and release the energy. It also releases sodium from the body in sweating form.
On the flip side, if the body gets dehydrated, then it creates several problems like face bloating, skin stiffness, and swelling.
A fully monitored, three water-based intervention delivers a 5.15% weight loss in 12 weeks. The water intervention is as follows:
- Replacing a caloric drink (alcohol, soft drink, etc) with
- Drinking plenty of water throughout the day
- Drinking water before a meal
5. Cut off carbs from the diet
Any food high in sugar, salt, and empty calories counts as carbs. In the fast-paced lifestyle, the consumption of carbohydrate food has drastically increased. The food containing a high quantity of carbohydrates must be avoided. Carbs are collected in different forms and disturb digestion which results in body weight increment.
Although in limited amounts carbs can be consumed to change the taste buds and body metabolism.
Here are highly consumed carbohydrate-containing foods:
- Cookies
- White bread
- White Rice
- Pasta
- Sugar
Start consuming refined carbs for whole grains. Oatmeal, brown rice, and pink salt are some of the healthy alternatives to the carb-rich foods.
Conclusion
By now, you have the answers- how to lose face fat? Being aware of what to do and what not to do is an efficient way to approach weight and fat loss. Repurposing diet, adding exercise to the daily routine, and altering daily life habits are effective ways to lose fat from the body.
Being consistent with these changes will deliver you needed results. In case, if you’re not getting your expected fat loss, then contact a health professional. There might be some body health issues that are stopping you from losing fat and getting into the right place.
Doing what is needed to lose weight is great, but awareness of what not to do is even more crucial.
