Why is “how to lose weight on your face” and “how to lose weight in your face” such well searched Google terms? Having spent most of my twenties drinking cider, smoking 40 fags a day and snorting cocaine, it was a question I asked myself daily as I looked like a puffer fish on steroids. It was the first thing I looked at when I got up and the last thing I looked at when I brushed my teeth before bed! So it’s no surprise that people are looking for the best guide on losing weight on your face, and we have produced it for you here.
It was only until I started taking control of my health and fitness through Addicted2Life that I understood the answer. This article gives the top 8 ways in which you can successfully lose weight in your face.
Weight gain in your face is a serious symptom of your overall weight gain and fat deposits in the body, tissues, and cells. Accumulated fat in the face is also a symptom of Cushing’s syndrome or steroid treatment’s side effects. For instance, people with cervical, thoracic, or lumbar spine pain often undergo steroid treatment, such as epidural steroid injections, leading to fat accumulation in the face.
According to the Centers for Disease Control and Prevention (CDC), about 49% of adults in the United States try to lose weight every year. Unfortunately, this figure is going to be very similar for the UK! We seem to be a nation of yo-yo dieters, but as the obesity-induced strain on the NHS becomes more apparent, we need to start changing the nations exercise and nutrition habits for the better.
Over 56% of women and 41% of men try to lose weight in the U.S. However, one news article shows that 95% of people who follow a diet fail to achieve their weight loss goals. So, weight loss is challenging because it requires careful planning, preparation, and motivation.
Remember, weight loss is not an overnight job, and when you opt to lose weight from a specific body area, such as your face, it is even more challenging. Today’s article will give you some practical tips and tricks to lose weight on your face. Read on!
How to Lose weight on your face – Causes of Facial Fat
Face fat results from extra fat deposits that accumulate around your face’s sides, making it look rounder, puffier, and fuller. The medical term for a chubby face is “Moon Face.” Facial bloating fluctuates from time to time because it depends on the underlying cause.
Primary causes of facial fat and bloating
The primary causes of weight gain on your face are:
1) Lack of exercise
2) Poor diet
3) Genetic disorders
4) Ageing.
Fats accumulated in your face are more visible under the chin and neck and in the jowls and cheeks. Your facial bone structures, including muscles and tissues, also contribute to chubby jowls. For example, if you have overdeveloped masseter muscles between your jaw and cheeks, your face will appear fuller.
However, the biggest cause of weight gain in your face is your overall weight gain due to a lack of exercise, poor diet, and sleep deprivation. Elevated stress levels are another cause of weight gain in your face. Cortisol, a hormone that causes stress, can lead to fat deposits in your cheeks and neck. Alcohol consumption is directly correlated with increased levels of cortisol and you can read more about the impact of alcohol and weight loss by reading the No.1 Bestseller, Sober On A Drunk PLanet – Giving Up Alcohol on Amazon – click here.
If you have a good diet, exercise and sleep like a log, potential causes can be more serious such as Cushing’s syndrome, which can also cause fat deposits in your face. A pituitary gland tumour is the leading cause of Cushing syndrome, leading to cancer and adrenal gland disorders affecting your hormonal production. The rest of this article explores how you can lose weight in your face. Continue reading to find out!
Top 8 solutions for how to lose face fat
These are the top 8 solutions to help you lose face fat, get rid of chubby cheeks and feel happier looking in the mirror.
1) Get active and exercise regularly – losing weight in face
Excess fat in your face is due to the accumulated fat in your body, tissues, and cells. If you want to lose weight effectively, particularly in your face, make sure you include aerobic or cardiovascular exercises in your daily routine.
These exercises increase your heart rate and improve your metabolic processes, allowing your cells to burn fat quickly. A growing body of research evidence highlights that cardiovascular exercises can lead to effective fat burning.
One research study concluded that women with abnormal body-to-mass-index (BMIs) suffer from obesity, increasing the risk of Type-2 diabetes, stroke, and mental health conditions. Cardiovascular exercises can burn higher amounts of fat, leading to a slimmer body and toned face.
The NHS website recommends that we do at least 150 minutes of exercise a week (or 75minutes of vigours activity), whether this is cardio or weight bearing exercise doesnt matter in my opinion. Clients who do cardio (Muay Thai mainly) and strength training (weights) are working our energy systems in different ways but the overall impact on fat loss over the longer term is very similar. Remember, consistency is the key.
We have found that the best aerobic exercises for facial weight loss and overall body fat burning are Muay Thai, jogging, running, biking, swimming, and dancing. A few other less-known examples are rock-climbing, kayaking, and roller-skating which will also increase your heart rate and burn that excess fat. Below are the stats from my Muay Thai workout:
My personal journey over the 20+ years of losing weight, I have found that Muay Thai is the best solution to losing fat quickly. I train Muay Thai twice a week and each session burns over 700 calories for around 50 minutes of exercise! The more water weight I lose as well, which predominantly comes with intense cardio-based exercises is linked with losing more weight around my face. My face is at its healthiest when I include intense cardio 2 x per week. A combination of strength training and aerobic conditioning seems to be the sweet spot for looking good and being functionally fit.
2) Facial Water Retention – Hydrate yourself
The human body contains about 60% of water, and the amount of water changes in the body based on factors like age, sex, exercise, diet, and hydration. Drinking at least eight glasses of water daily is beneficial to your overall physical and mental health.
If you are looking to lose facial fat, make sure you drink at least eight glasses and at most twelve glasses of water. Remember, an adequate amount of water in your body improves your metabolic mechanisms and maintains homeostatic levels, allowing your cells to burn fat faster, including in your face.
One study published on NCBI concludes that drinking water before a meal is beneficial for a fast fat-burning process. Not only does it decrease the number of calories you consume because your stomach feels fuller, but it also balances your metabolic levels.
Researchers of another study recommend drinking at least eight glasses of water to increase your metabolism. The higher the calories your body burns due to improved metabolic levels, the quicker you are likely to lose weight on your face and all over.
All Addicted2Life clients who don’t drink enough water get sent one of these from Amazon as a great reminder:
3) Reduce or completely stop Alcohol Consumption
A soultion that I know works when you want to lose weight on your face! Tried and tested sobrierty has made me look about 10 years younger and the horrible bloated face is no more! If I had to recommend one thing to try first, and you know you drink too much alcohol at weekends or all week, then give this a go. It’s truly life changing! Alcohol is 7 calories per gram and is the second most calorific macro nutrient next to fat, so it’s no surprise that increased alcohol consumtpion leads to bloated and fatter faces. If you want to completely transform your life, let alone lose face fat, then you must read “Sober On A Drunk Planet – Giving Up Alcohol” as it will help you understand how negative alcohol can be for your waistline and face fat. You can buy the book below from Amazon or click here.
Although it is okay to occasionally enjoy a glass of wine, drinking a lot of alcohol can lead to a wide range of complications, including bloating and the accumulation of fats in your face. Research shows that alcohol is one of the leading contributors to overall body weight gain because it has a higher number of calories with lower nutrients
If you want to burn fat quickly in your face, make sure you reduce alcohol consumption. Limiting alcohol intake can help prevent bloating and weight gain. Another research study highlights that men can consume up to two drinks and women up to one drink per day. However, if you want to speed up the weight loss process and turn your chubby face into a slimmer look, we recommend stopping alcohol consumption for a few months. Remember, it is worth achieving your weight loss goals.
If you need help giving up alcohol then you can join the ‘Sober On A Drunk’ community on Facebook, by clicking here.
4) Stop Consuming Refined Carbohydrates as they can lead to a chubby face
Refined carbs are your enemy when it comes to your weight. So, stop consuming food items that contain refined carbs, such as pasta, cookies, and crackers. These food items can accumulate fat in your body, including your face and neck.
Refined carbs, also known as heavily processed carbs, prevent your body from depositing essential nutrients and fiber, leading to excess accumulation of sugars. Bear in mind that elevated sugars in your body can increase the risk of Type-2 diabetes and mental conditions like depression by increasing cortisol levels in your brain.
A study conducted in 2019 shows that refined carbohydrate-rich food items contain fewer numbers of fibers and other essential nutrients, leaving behind sugar in your bloodstream. Lower fiber levels in your diet can result in overeating and eventually weight gain.
Another study published by NCBI in 2019 reported that women who consumed more refined carbs had higher risks of developing Type-2 diabetes, obesity, and accumulation of fat content in the abdomen.
Although there is a need for research regarding refined carbs affecting facial structures and deposit of fats in cells, a 2019 randomized controlled study reports that limiting refined carbs intake and adding whole grains to your diet regimen can lose weight on your face. You can see our blog on ‘healthy snacks‘ which gives a great insight into healthy options that stay away from sugar. You can always eat less refined carbs by eating more protein as well! To see what your protein level should like, take a look at our blog ‘how much protein per day‘.
5) How to get rid of chubby cheeks – Get a Good Night’s Sleep
Improved sleep patterns are directly proportional to effective weight loss, including fat burning in your face. Sleep deprivation contributes to higher production levels of cortisol, a hormone that elevates stress levels.
A 2015 research study highlights that increased cortisol levels can significantly contribute to weight gain and fat accumulation in different parts of the body, including the face and neck. Therefore, it is crucial to improve your sleep patterns by exercising, limiting caffeine intake, and reducing smartphone usage and other bluescreen devices (laptop, tv etc).
Smartphone emits blue light that can affect disrupt your hormonal balance. It increases cortisol levels and reduced melatonin, a chemical that promotes a good night’s sleep. A 2017 research study reports that higher cortisol levels and suppressed melatonin levels can significantly affect your metabolism levels, leading to overeating and fat storage risks. So, it is wise to find ways to enhance your sleep patterns and lose extra pounds in your body, including your face and neck. Another study highlights that better sleep quality can improve fat-burning mechanisms in your cells. So, there is a ton of research evidence that proves the benefits of improved sleep. Keep reading!
If you need more information about why sleep is so important, then look no further than this amazing book below from Amazon:
6) Increase Fiber Intake and imrpove gut microbiome – Aguulp
Fiber-rich foods offer a wide range of benefits to your body, including normalised bowel movements, lowered cholesterol levels, controlled blood glucose levels, and streamlined fat burning. If you want to make your face appear slimmer with toned muscles, make sure you focus on consuming fiber-rich foods.
Fiber is an essential compound found in plant-based food items, including vegetables and fruits. It slows your digestive tract’s functions, allowing you to feel fuller for a long time without craving sugar-based foods.
A study published in NIH’s PubMed Database highlights that higher fiber intake can increase weight loss rates in men and women. It also improves your adherence to low-calorie foods.
In addition, another systematic study that reviewed 62 studies concludes that eating more soluble fiber is directly proportional to increased fat burning in your body, including your abdomen, thighs, arms, neck, and face.
Fruits, vegetables, nuts, legumes, whole grains, and seeds are rich sources of fibre. So, make sure you eat an adequate amount of fiber rich-foods to optimize your metabolism and homeostatic levels, leading to effective weight loss. The recommended fiber intake for men and women is between 25 grams and 38 grams per day.
If you are looking to improve your gut health and increase your dietary Fibre to help aid weight loss, then look no further than Aguulp and their test-based nutrition. Check them out and how they can help aid weight loss here.
7) How to lose face fat – Reduce Sodium Consumption
The CDC reports that the human body does not require a lot of sodium. Yet, most people in the United States, including children, teenagers, and adults, consume higher amounts of sodium content.
Bear in mind that high sodium intake can increase your weight and elevate the risk of chronic health conditions, such as hypertension, cardiovascular diseases, stroke, and even depression.
Excess sodium accumulation in your bloodstream can cause bloating, leading to swelling, inflammation, and puffiness in your facial structures. The primary reason behind this is fluid retention because sodium can hold excess water for a long time.
A recent research study highlights that increased sodium intake can increase fluid retention, particularly in individuals with a weak metabolic system. Another study reports that processed foods contain over 75% of sodium content, on average. Therefore, it is essential to reduce your sodium intake by limiting food items like savory snacks, junk food, processed meats, etc. So, we recommend reducing your sodium consumption levels to effectively lose weight on your face and make it appear toned and slimmer.
8) How to get a slimmer face – Exercise for slim face
Yes thats right, you can train your face to be slimmer and more toned! Just like we have muscles that we work in the rest of our body, the face is similar with muscles that we can train outside of eating and drinking! The jury might be out to how effective these are compared to solutions 1-7, hence they are at number 8 on the scale!
A 2014 research study published on NCBI concludes that people who perform facial exercises can mitigate the risk of fat accumulation, improve facial appearance, strengthen facial muscles, and reduce signs of aging. Adding facial exercises to your daily routine can tone your facial muscles, leading to a slimmer face appearance
Although there is a need for more research studies on facial exercises, one systematic review study highlights that facial exercises can tone and strengthen facial muscles, leading to quick weight loss in the face.
A 2018 research study shows that performing facial exercises at least two times a day for eight weeks can improve facial structure and increase muscle thickness by burning excess fat. Here are some of the best exercises you can perform to lose weight on your face.
Top Performing products on Amazon for ” facial exercises“
There are a whole host of products you can buy that will help you ‘tone’ the muscles in your face. Take a look at the top performing products below:
Face Slim Exercises: Top Facial exercises to help you lose weight on your face:
The Duck Face
The duck face is an effective exercise that can help you lose weight on your face. Start the exercise by working on your cheeks’ central muscles. Close your lips, followed by opening and closing your mouth. Push your lips outward to feel the stretch. Not only will the duck face strengthen your facial muscles, but it will also burn fat. Make sure you repeat this exercise 15 to 20 times.
The Half Cringe
The half cringe is another effective facial exercise, allowing you to burn deposited fat in your face and make it appear slimmer. Tense your neck muscles by pushing one-half of your mouth back. If there are lines on your neck, you are doing the exercise right. Make sure to stand in front of the mirrors to perform this exercise. We recommend doing this exercise at least 15 times or more, depending on your stamina.
Cheekbone Sculptor
If you are looking for a simple and effective exercise to tone your facial muscles, look no further than the cheekbone sculptor. Start the exercise by opening your mouth and maintaining an oval smile with your lips. Use your fingers to bring open your cheeks and feel stretch in your cheekbones. Next, push upward to perform the facial lift and stay in this position for at least 30 seconds.
The Fish Face
The fish face is an incredible facial work you should include in your daily routine. The exercise requires you to suck in your cheeks to feel the stretch in your cheekbones. Make sure you pucker up your lips and title your head back to see the ceiling. Move up your chin to feel an extra stretch in your neck. Hold the position for 10 to 15 seconds and repeat the exercise at least 15 times.
The Jaw Dropper
Jaw Dropper is an effective exercise that stretches your facial muscles and burns fat quickly. Start the exercise by pushing your tongue against your lower front teeth. Next, drop your jaw to feel an extra stretch in your muscles. Repeat the exercise at least 15 times.
Side Kisses
Side kisses are an excellent facial workout that stretches your facial and neck muscles to lose weight on your face. Pucker up your lips and move them from right to left and vice versa. Going from side to side is more effective for stretching your cheekbones and muscles. Repeat the exercise 15 to 20 times.
How to lose weight in your face – the way forward
Solutions 1-7 everyone should be doing if they want to live a healthy lifestyle, regardless of whether you want to lose weight on your face or not. Having gone from 120kg to 85kg, I can safely say that a mix between intense cardio, strength training, low/ no alcohol and a diet that is low in refined sugars (e.g. soft drinks, cakes, biscuits and chocolate ) is the best way to lose weight in your face and fast. The biggest benefit, other than losing weight in your face, is the fact that you will have increased energy levels, improved confidence and feel happier as a result of taking on these suggestions.
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