A full face is an asset when it comes to aging. Apple faces make people feel younger, while thinner faces make them look older. If rounder faces are caused by being overweight or genetics, then they're not good for you.
Certain tricks can be done quickly to improve the appearance of your face, but if you want a more natural look, try incorporating some lifestyle changes.
Can you just lose fat from your face?
Although it can help reduce the amount of fat that accumulates in certain parts of the body, such as your face, there is not enough evidence supporting the concept of local fat loss. In fact, some studies have found that targeting specific areas of the body is not effective at increasing fat loss.
Since fat cells are stored throughout the body, they can be used as fuel during exercise. They can also come from other parts of the body, such as the face. Therefore, it is important to focus on overall weight loss and fat loss instead of targeting one area of the body.
1. Do facial exercises
People can improve their facial appearance, fight aging, and strengthen their muscles by performing facial exercises regularly. According to anecdotal reports, these can also make one's face look slimmer.
Some of the most common exercises include taking a deep breath, lifting your shoulders, and inhaling from both sides of your face. While maintaining one's smile, you can also bite your teeth and pursing your lips at the same time. Although there is currently limited evidence supporting the effects of facial exercises, a review has claimed that they can improve one's facial muscle tone.
2. Incorporate cardio into your daily routine
Excess face fat is often caused by body fat. Losing weight can help reduce it and improve the appearance of your face. One of the most effective ways to lose weight is by engaging in aerobic exercise, which can help boost your heart rate and burn fat. A study revealed that obese women who engaged in more vigorous exercise lost more weight. Aerobic exercise involves varying movements such as walking, dancing, swimming, biking, and running. For a total of 150 to 300 minutes per week, try to engage in at least 20 to 40 minutes of vigorous exercise.
3. Drink more water
Getting enough water is very important for your overall health, and it can help you lose facial fat. According to studies, drinking water can help keep you feeling full and reduce the amount of calories that you eat during the meal. Some research also suggests that drinking water can help boost your metabolism. It can help you burn more calories throughout the day.
4. Limit alcohol consumption
Although it's fine to have a glass of wine with dinner, excessive alcohol consumption can lead to bloating and fat accumulation. Alcohol contains empty calories, which means it has less nutrients and vitamins than other beverages.
Drinking alcohol can also increase the volume of urine, which can lead to water retention and dehydration. Some studies have shown that it can affect the levels of certain hormones that regulate appetite and hunger. For instance, alcohol can lower the levels of a hormone that helps promote feelings of fullness, leptin. Other studies suggest that heavy alcohol consumption can cause inflammation and increase the risk of gaining weight.
One of the best ways to avoid alcohol-induced weight gain and bloating is to limit your alcohol consumption. According to the current dietary guidelines for Americans, drinking up to two drinks a day for men and one drink for women is considered moderate.
5. Cut back on refined carbohydrates
Refined carbohydrates, such as pastas, cookies, and crackers, can lead to increased fat storage and weight gain. High-fiber and nutrient-rich carbohydrates are often processed, which deprives them of essential nutrients and fiber, leaving them with little left over. This can lead to rapid digestion and a spike and crash in blood sugar levels, which can make you more prone to overeating.
A study conducted on 277 women revealed that those who consumed more refined carbohydrates were more prone to having higher belly fat mass and obesity. Although it's not clear how refined carbohydrates affect facial fat, replacing them with whole grains could help with weight loss.
6. Get enough sleep
Getting enough sleep is a vital part of a healthy weight loss strategy, as it can help you lose weight and reduce facial fat. Lack of it can also lead to higher levels of cortisol, which can have negative effects, such as increasing appetite and increasing fat storage. One can squeeze in more hours of sleep to lose weight, as it can help boost metabolism and decrease the risk of gaining more pounds.
A study revealed that having a good night's sleep is linked to weight loss. Unfortunately, lack of sleep can lead to various health conditions such as increased appetite and decreased metabolism. Ideally, people should get at least 8 hours of sleep a night to maintain a healthy weight and reduce facial fat.
7. Watch your sodium intake
Most people's diets contain table salt, which is the main source of sodium. Although it can be added to food in a blender, it can also be consumed as a part of prepared or processed food and other common condiments. Bloating is one of the most common symptoms of too much sodium. This is because it causes the body to hold on to excess water, which is referred to as fluid retention.
Studies have shown that high sodium consumption can increase the fluid retention in the body. For people who are sensitive to the effects of salt, cutting out salty snacks and processed meats can help lower their sodium intake.
8. Eat more fiber
One of the most effective ways to lose fat and improve your appearance is by increasing your fiber intake. This is because fiber is a substance found in many plant foods, which helps keep you feeling full longer. It can also help lower your appetite and prevent cravings. A study conducted on 345 obese and overweight individuals revealed that people who increased their fiber intake lost more weight and maintained a low-calorie diet.
A review of over 60 studies revealed that eating more soluble fiber could help reduce waist circumference and weight even if you don't restrict your calories. Soluble fiber, which is a type of fiber, is usually found in grains such as oats, barley, and other cereals. Fiber is also naturally found in various other food items, such as fruits, vegetables, whole grains, nuts, legumes, and seeds. Ideally, you should consume at least 25 to 38 grams of fiber a day.
How to prevent facial fat?
There are many long-term habits that can help prevent weight gain and maintain a healthy lifestyle.
1. Getting enough nutrients from a balanced diet is also important to maintain a healthy weight. This can be done through the consumption of various food items such as fruits, vegetables, and whole grains.
2. At least 150 minutes of exercise a week is also important to maintain a healthy weight. This can be done through regular aerobic exercise.
3. One of the most important steps that people can take to prevent weight gain is by limiting their consumption of processed food. These are high in calories, salt, and added sugars.
4. Drinking plenty of water is also a good way to keep hydrated and prevent excessive facial fat buildup.
5. Studies have shown that getting enough sleep can help maintain a healthy weight. Being able to control your stress levels can help prevent overeating and keep you from getting too tired. One can try implementing stress reduction techniques such as meditation and yoga.
The bottom line
Getting rid of facial fat can be done in various ways, such as by changing your diet and adding exercise to your routine. Doing so will help you lose weight and improve your health. For optimal results, it's important to combine these tips with a healthy diet and regular exercise to maintain a healthy and balanced appearance.