As you have come here searching for how to lose face fat, we can clearly understand that you are struggling with your face fat. In this era of Snapchat and Instagram, your face fat can become one of our biggest insecurities, which may harm your mental health.
Not only mental health but excess fat in the face is also a reason behind many other diseases. Facial fat can cause high blood pressure and even respiratory problems.
Facial weight occurs mostly because of excess body fat, which can happen due to an irregular sleep schedule, excess eating of junk food, and no exercise.
But the good news is that there are different solutions to burning fat on the face and overall body. Through this article, we will try to solve all your problems regarding your face fat. If you have any issues or questions about decreasing facial mass, we can assure you that this article is the right place you have landed.
1. What Causes Face Fat?
Facial fat is considered the second most stubborn fat in the body. Fat is mostly visible in the neck area, under the chin, jowls, and cheeks. The main reasons behind your facial fat are –
Poor Diet – any specific food does not cause facial fat, but consuming excess calories and alcohol can cause excess facial fat. Excessive alcohol intake causes dehydration in our bodies which leads the body to retain water. Water retention sometimes may happen in the face, leading to our face being distended. Even excessive processed food intake can cause chubby cheeks.
Aging – the appearance of the face and neck also changes with age. The face loses volume, all the unwanted fat shifts downwards, and the fat stores in the chin and jaw area.
Lack of Exercising Regularly – excess body fat can be one of the major reasons that affect facial fat, and lack of performing facial muscle exercises or any other weight loss exercise causes excess fat.
Genetic Conditions – excess facial fat is one of the effects of excess weight gain, mostly because of not following a healthy diet. But in some cases, it occurs genetically. Many people have slim bodies with chubby cheeks, which can be purely genetic.
2. Can I Slim Down My Face?
Losing fat is very common and possible for any part of your body. People may have insecurities regarding their cheek fat and want to reduce facial fat. Many want to lose fat in a particular area of their body, which is known as spot reduction.
Fortunately, there are many ways to lose facial fat, but if you have overall body fat, you may start exercising regularly to lose weight. An important thing to have a slim face is having a healthy weight and preventing weight gain.
But if you have a slim body and a fat face, there are also different facial exercises to lose the facial fat. Regular facial exercise can help you lose facial fat.
3. How to Lose Face Fat: 9 Effective Ways to Lose Face Fat
3.1. Performing Facial Muscle Exercises –
Facial exercise is one of the most important solutions for face fat. It can help in reducing the possibility of tight scars on the face. Facial exercises can help improve blood flow around the face and help develop the facial muscles. The different types of facial exercises are :
Chin lift – follow the given instructions :
- Sit or stand at a place with your back straight.
- Close your mouth, throw your head back and stretch your neck to the highest potential.
- Keep your lower lip over your upper lip while looking up.
- Keep the pose for 5 seconds.
- Pull your head back to the initial position.
- Complete these sets 10-15 times regularly.
Fish face – follow the given instructions :
- Keep your mouth closed and suck your cheeks inside like a fish face.
- While holding the pose, try to smile.
- After holding the pose for 15-20 seconds, you can feel the burn in your jaw and cheeks.
- Now relax after releasing the pose.
- Repeat it 5-10 times every day.
Raise your eyebrows – follow the given instructions :
- Open your eyes widely, and make sure to keep your eyebrows lifted.
- Put your index and middle finger between your eyebrows.
- Rest the rest of your palm on your face
- Raise your eyebrows up and down using your index and middle finger.
- Perform 3 sets for 30 seconds.
Puff your cheeks – follow the given instructions :
- Take a deep breath and fill your mouth with air to puff your cheeks.
- Hold the air inside your mouth for 10 seconds.
- Hold the air at the left side of your mouth for 10 seconds and then at the right side for 10 seconds.
- Now release the air from your mouth.
- Perform this exercise repeatedly 5-10 times.
Facial muscle exercise can also be done using other machines to help people lose facial mass.
3.2. Keep Yourself Hydrated –
Dehydration is one of the major causes of excess facial fat. Drinking water boosts your metabolism rate. Due to less water intake, the body sometimes stores water in the face, which can cause your face to look inflated. So to reduce facial fat, one must drink a lot of water to help wash away all the harmful toxins in the body. It’ll, in turn, prevent fluid retention and help to control facial fat.
3.3. Get Enough Sleep –
The human body needs good sleep to stay healthy and perform properly. Lack of sleep is directly correlated to excess body fat. A tired body bloats, leading to the face looking larger than normal. Good sleep also prevents fluid retention in the face. Maintaining a proper sleep schedule and sleeping for 7-8 hours daily is required to maintain good health.
3.4. Practicing Cardio Exercise –
Cardio or aerobic exercise is very necessary for weight loss. Cardio exercises differ in intensity metrics like high, medium, and low. Some studies have found that performing high-intensity aerobic exercise several times helps tremendously to lose weight.
Some best cardio exercises you should try to lose fat are – inclined walking, running, high-intensity interval training or HIIT, rope jumping, cycling, burpees, and dancing.
Cardio exercises mostly help in losing overall body fat, so in total, they will help reduce facial fat.
3.5. Controlled Sodium Intake –
The main source of sodium in the human body is table salt, which causes fluid retention. Excess salt intake can cause bloating in different parts of the body.
Eating foods with high salt content can be dangerous for people prone to fluid retention. Processed foods have high salt content, so avoiding those foods can help you to prevent excess facial fat. Eating homemade food with less salt can help you in losing weight.
The less the salt intake, the less the body will hold on to the fluids, which will help slim the face.
3.6. Skipping Alcohol Consumption –
Excessive alcohol intake is one of the biggest contributing factors to face fat. Alcohol consumption leads to dehydration which again leads the body to retain water which causes the face to appear inflated and puffy.
Heavy alcohol consumption is one of the biggest hurdles in weight loss. Alcohol consumption also contributes to weight gain as it contains empty calories, which have no nutritional benefits. Consuming alcohol leads to an increase in the total daily calorie intake in a person’s body. And that finally results in excess weight gain, which can also lead to facial fat.
3.7. Increasing Fiber Intake –
Fiber helps an important role in overall weight loss. Increasing the amount of fiber intake is very important to reduce fat. Mostly, the face fat is a consequence of overall body fat. So it is important to add fiber to your daily food intake to accelerate weight loss.
The top high-fiber foods you should add to your daily food are beans, avocados, popcorn, whole grains, dried fruits, apples, almonds, bananas, green peas, pears, chickpeas, and carrots.
A high-fiber diet will not only help you lose weight, but it has many other advantages. It lowers type-2 diabetes risk and cholesterol levels. It also reduces the chances of heart disease and maintains blood pressure levels.
3.8. Maintain a Balanced Diet –
It would help if you focused on building a diet that supports weight management. Diets with refined carbs are a source of extra fat. Processed foods are one of the main sources of refined carbs.
To make a diet a weight loss diet, you must first avoid processed foods because they contain excess salt, sugar, and calories. All of these are contributing factors to extra body fat.
The main food sources that contain refined carbs are white flour, pizza, pastries, sodas, snacks, sweets, pasta, and white rice.
As advised earlier, your diet should contain less sodium and high fiber. You must try to eat more fresh whole foods to stop weight gain. It will also help in losing face fat if combined with daily recommended exercises.
3.9. Get Medically Reviewed –
Some other diseases can lead to facial fat, which may not get solved by a proper diet or exercise. In that case, you may take the help of a medical professional to get a review of your facial muscles.
4. The Difference Between Fat and Bloating
Symptoms are often variable in facial bloating, according to causes. Sometimes you may see that your face looks inflated at the end of a long day, but it doesn’t mean that you have gained facial fat overnight. Sagging of the face occurs when fat accumulates around your cheekbone, making it appear rounder and larger.
Sometimes, many menopause sufferers may experience increased weight because of hormonal changes.
5. Facial Muscle Exercise Device
There are many facial muscle exercise devices available nowadays. The jawline exerciser tool can help you with facial rejuvenation. But using those devices is not much safe. Using it for a long time can have bad effects on your teeth.
6. How can I Lose Face Fat in a Week?
There is no such shortcut to losing face fat in a week or less. You will have to follow all the recommended steps mentioned above regularly.
Mostly following a healthy diet and regularly doing the suggested exercises are very effective in losing face fat. The time required to lose your face fat depends upon two factors – the amount of fat stored in your face and how properly you follow your diet and exercise.
So, it will be better for you to focus more on consistency and discipline rather than on doing it faster.
7. Can Facial Fat Be Dangerous?
Facial fat may be mainly connected with killing the attractiveness of your face. Your self-confidence about your looks matters a lot for your different social interactions. Excess facial fat may change your looks, making your face look more inflated. And, when you get out for other important social work, you may remain disturbed and feel underconfident because of your facial fat. That can hamper your work life. Face fats also create insecurity and stress in the particular person’s mind.
Facial fat may be connected with other health problems like blood pressure, arthritis, diabetes, respiratory disease, cardiovascular disease, etc.
8. Why is My Face Fat Increasing?
An increase in facial weight can be because of weight gain. It would be best if you tried to prevent weight gain through exercise or following a proper diet to prevent gaining fat in your face area. You should thoroughly check your daily diet, stop your intake of processed foods, limit your sodium intake, and skip foods with refined carbohydrates. Most importantly, it would help if you avoid alcohol.
9. Does Face Fat Go Away with Age?
Fat in your face area is not permanent, and it is found in research that your face fat gets reduced by 10% by age 35 due to natural aging. And you will lose around 5-10% of your facial mass every 5-10 years.
The main reason behind this loss of facial fat with growing age is hormonal changes like a decrease in estrogen production inside our body.
There are also environmental reasons which lead to a decrease in facial mass. Excessive exposure to the sun, especially the UV rays, contributes to the loss of face mass. We know UV rays are harmful not just because they cause skin diseases and damage to the skin at a cellular level but also because they boost the breakdown of a network of elastin fiber and the skin’s collagen, which intensifies the loss of facial volume.
This is why people who live in a country of a warm climate look much older than those from a cold climate nation or even more than those who take protection against the sun’s harmful UV rays.
10. Can Chew Gum Help in Reducing Facial Volume?
There is a debate about this answer that whether chewing gum can help to reduce the facial volume or not. According to certain studies chewing gum cannot help reduce your face mass, but it is good exercise for your facial muscles.
Even different studies have found several side effects of excessive chewing gum, like pain in the jaw, headache, cavities, and enamel demineralization. According to studies chewing gum can even cause injury and disorders of the jaw point.
Through the above article, we have tried to solve your problem of face fat, and you can follow the steps mentioned above to lose your facial volume. It would help if you also tried to avoid all the mentioned causes of the increase in facial volume so that your face doesn’t look inflated, which may even affect mental health.
Many people have a problem while following a daily schedule of workouts. So you can take the help of different online apps which can help you track your daily workouts. Suppose you consistently work out, follow a proper diet, keep your bad habits like consuming alcohol, and eating excess processed or junk food away, stay hydrated, and follow a proper sleep schedule. In that case, we are sure that you will achieve the desired reduction in face volume in a short period. It will kill all your insecurities regarding your facial structure.
The article is a complete guide for you to lose your facial volume, disturbing your everyday life. You can follow all those steps to get tight skin and a sharper jawline with reduced fat from your face. But if required, you can seek medical advice and opt for surgery to get your face into your dream shape. Please keep that as the last option, as your natural appearance is unique to you.
Stay happy and be grateful for your body to keep the negativity at bay by implementing the changes you want in your life happily.