When it comes to cheeks, puffy or chubby is not a good idea. If you’re reading this article, my guess is you would like to know how to lose face fat. I hear you!
If like me you have consumed a lot of books (and even bought some) and articles on the internet. You research the best ways to eliminate face fat, you might probably have seen a lot of scary stuff. Some of them like ‘The Best Workouts for Face Fat Removal’, ‘Turn Your Double Chin to Just One Chin With These Facial Exercises’, etc.
Newsflash! Most of them are internet junk. They are merely naysay and do not offer any lasting solution.
The ways that have been proven to be correct on how to lose face fat do not include weird facial exercises.
But first, how does that double or triple chin get there in the first place?
What Causes Face Fat?
After some pretty extensive research, I found 4 strong factors that cause fat to pile up in the cheeks to give that bloated-face appearance.
General Body Fat
When there is fat in the body (as there should be) most of the fat in the body is stored just beneath the skin.
Body fat is distributed to every area of the body in varying proportions including to places like the face, fingers, and feet that we wouldn’t normally think of.
For those who have subtle facial features, a little fat distributed disproportionately in the face dramatically alters the shape of the face.
However we cut it, general food intake affects the face too. As you will discover later on in this article, one of the ways to lose face fat is to modify your diet. So it stands to reason that diet (what we eat and drink) contributes to face fat.
This is a big one actually. A lot of people are predisposed to having a round face (like mine).
Based on the genes we inherited and how we look, some of us naturally have round cheeks that don’t take much fat to blow up like balloon animals.
No matter how much we diet, we can’t change the underlying facial structure because round, angular, jutting jaws, prominent cheekbones, it is what it is.
The moment you lack adequate sleep, your cortisol level rises and brings along with it a list of complications like weight gain, increased appetite, altered metabolism, etc.
Since it is a known fact that weight gain and increased appetite means more fat in the body, it stands to reason that it also means more fat in the face.
Also, studies have shown that better sleep quality increases the chances of weight loss. So a sleep-deprived person is probably a fatter person and a fatter person most likely has a fat face.
Now let’s get to the cool stuff. How do you lose face fat?
How to Lose Face Fat Fast in a Week
Before we go on, one of the most important facts to know about face fat removal is that you need to get rid of general body fat.
How to lose face fat by losing general body fat? Read on…
1. Cut calories/Create a Calorie Deficit
Begin with a modified diet that creates a calorie deficit.
Truthfully, you cannot reduce face fat by dieting alone. Normally, you need to burn around 3,500 calories to shed one pound.
And you actually burn a lot of calories by just breathing and living but to consciously lose weight, you need to burn more calories than you take in daily.
If we flip the script and say eat fewer calories than you burn in a day, we’re basically saying the same thing from a different angle. It’s just semantics.
Simply put, excess body fat is caused by taking in more calories than you burn each day. When you reduce the calories you take (enter a caloric deficit), your body needs to get its energy somehow so it goes after the fact that your body has stored and you begin to lose weight.
To get results fast, you can push the needle a little bit but don’t be reckless and eat too little. Do not starve your body. That causes even more problems in the long run.
2. Eat Healthily (avoid processed carbs and others foods)
Sadly, most of the refined carbs available are detrimental to weight loss. Carbs like pasta, white bread, crackers, cookies and so on are largely responsible for weight gain and fat storage.
One of the best ways on how to lose face fat is to avoid processed carbs and other foods.
A diet that is extremely low in refined flour and processed foods is a healthier option for weight loss and by extension will help you lose face fat naturally.
Switch up carbs and processed foods in your diet with vegetables, fruits, and foods that are rich in fiber and protein.
3. Limit Your Alcohol Intake
Simply put, alcohol is extremely detrimental when working on how to lose face fat.
Now, we’re not saying don’t drink. Not at all. As a matter of fact, an occasional glass of drink with dinner is fine. When you go overboard with your drinking, however, that is another matter entirely.
One of the first places alcohol shows on the body is on the face. If you are serious about losing face fat, keep your alcohol consumption in check because alcohol is high in calories but lacking in nutrients that the body needs.
4. Limit Your Sodium Intake
Salt is linked to a fatter face so taking it in excess can cause bloating, puffiness and swelling. This is a given because sodium (excess salt in the body) causes fluid retention (when the body holds extra water).
Wherever you find fluid retention, bloating automatically follows, hence, fatter body and by extension, fatter face.
Unfortunately, processed and convenience foods are common culprits of high sodium intake as they account for over 70% sodium in the average diet.
To successfully lose face fat, cut back your sodium intake considerably and avoid comfort foods and snacks like pizza, savory snacks, etc.
5. Drink More Water
Quick tip, if you seek to lose face fat fast, you might want to drink more water with meals and between meals.
Apart from the fact that water intake is good for overall body health; it can be an essential tool to lose face fat. Water aids weight loss.
How? I’m so glad you asked.
If you drink water before meals, what happens is that it automatically reduces your calorie intake since you would feel full already and eat less than you normally would. And as we now know, a reduced calorie intake leads to fat loss.
Furthermore, some studies have shown that drinking more water temporarily increases metabolism by 24%. An increased metabolism speeds up how calories are burned in the body and when more calories are burned in the body, weight loss speeds up too.
The reason we’ve discounted all the ‘reduce face fat with facial exercises’ nonsense (and they do exist in droves) is that they are merely anecdotal reports and are not backed up by any scientific study/proof.
Cardio or aerobic exercises like walking, running, biking, cycling, and swimming (I’ve experienced some massive results with this personally), etc are great at burning calories.
To speed up face fat loss, attempt to incorporate at least 200 – 300 minutes of cardio in your routine every week. That’s basically about 30-40 minutes of cardio per day and shouldn’t be difficult at all if timed well.
To help things further along, you might wanna throw in some HIIT exercises in your routine. HIIT is High-Intensity Interval Training is still cardio but it involves short, maximum impact sprints with short recovery periods that keep your heart pumping very fast.
It is claimed that just 20 – 30 minutes HIIT two or three times a week will do more for you with fat loss. Who knows, HIIT might just be what you need to jumpstart things on how to lose face fat.
7. Change Your Sleeping Habits
If you’re used to just catching some shut-eye in the night and jumping up to start the day as early as the alarm goes off, your face fat might be a long time going away.
Studies have shown that an adult requires about 8 hours of sleep a day to be sufficiently well-rested. However, with the kinds of lives we all lead, that might be next to impossible. What is possible though is making the hours that we do sleep worthwhile.
What I have found to be helpful personally is taking an early dinner, having a bedtime routine (when I do things like face washing, brushing, etc. just before getting into bed, my body knows it’s bedtime so when I do get into bed, my sleep is restful), putting away all my devices more than 30 minutes before I get into bed and making sure no light penetrates into my eyes during the night.
Sometimes, it’s not how long but how well.
However, you can manage it, do not be sleep-deprived because sleep-deprivation raises your cortisol levels (cortisol is a stress hormone). You risk weight gain when your cortisol level is up.
8. Use Makeup/Beauty Tricks to Make the Face Appear Slimmer
Erm, can beauty tricks make the face appear (emphasis on ‘appear’) slimmer? Of course!
Beauty Tricks like Choosing a hairstyle that makes the face look slender.
Contouring, using a bronzer, highlighting, emphasizing the eyes, etc all help to give an illusion of a slimmer face. They are also a perfect way to ‘manage the situation’ while you look for how to lose face fat in the long run.
Let’s break it down a little bit.
Make-up does wonders for the face and is used to hide (bruises, sleep bags under the eyes, face fat, etc) things that we do not want others to see or make others see things that are not there.
How to lose face fat with makeup up tricks?
Find a bronzer that is two shades darker than your skin and apply it carefully to the hollows of your cheeks and the sides of your nose to make your face appear slimmer.
You can also play up the eyes. When your eyes are made prominent with a mascara, eyeliner, and eyeshadow.
Contrasted with plain lips (full, prominent lips actually make your face look rounder) or just a dash of lip gloss, the general effect is that your face appears slimmer and less round.
Shape your eyebrows. High, well-shaped eyebrows reduce the round look of the face. Try it!
Find the right hairstyle for your face. If your face is fat, avoid bangs, blunt cut bobs, hair pulled back straight etc as they make your face fat easily noticeable.
Summarily, these beauty tricks can work for you while you look for how to lose face fat in the long run.
The Bottom Line…
Losing face fat is totally doable and works but it requires patience. I wish I could lie and say losing face fat works at the speed of light (or in a ‘Flash’ LOL) but it doesn’t.
Like everything else about weight loss, it requires time, dedication, patience and a combination of several other health adjustments to get a long-lasting result.
But it is doable, in a week. How to lose face fat permanently is to lose body fat. Lose body fat and face fat loss will fall into place. I’m rooting for you!