If you’re staring down at a hefty face, it still may look adorable to some. However, if your goal is achieving a chiseled jaw and sharp cheekbones, you may be interested on how to lose face fat at home in a week. The positive news for you is that surgery and costly treatments are not required as changing your lifestyle slightly while introducing some exercises into your daily routine will allow you to remove the excess weight around your face naturally.
Table of Contents
What Causes Face Fat?
Before offering practical solutions, let’s address the reasoning behind weight gain for the face. Check some of the reasons listed below.
- Gaining Weight: The face as well as the body will have issues when a person gains fat.
- Water Retention: Eating an excessive amount of food that is high in sodium will cause puffiness.
- Inadequate Exercise: Physical activity is required in order to lose fat.
- Hoisting: Some people for natural reason end up facing this.
- Aging: Having a decreased elasticity in the skin will clearly reveal the fat.
- Shift In Hormones: Changes in hormones can amplify facial swelling as well as cause fat storage.
Most Effective Way To How to Lose Face Fat at Home
Effective face fat loss focuses on many aspects like diet, rest, exercise and hydration. Let’s look at the best ways to reduce face fat.
1. Exercises That Slim The Face
Performing regular exercises may help to tone muscles on your face and give it a sculpted look. Here are easy exercises you can do daily.
- Fish Face: Suck in your cheeks like a fish and hold it for 10 seconds, do 10 repetitions.
- Jaw Release: Move your jaw as if you are chewing then open your mouth wide and hold for five seconds.
- Cheek Puff Exercise: Fill your mouth with air and move it from one side to another for 10 seconds.
- Chin Lift: Push your lower lip forward while tilting your head backwards.
- Tongue Stretch: Stick your tongue out as far as you can for around ten seconds.
2. Lose Fat Off the Body
As much as we would want to target specific spots for body fat reduction, we cannot. Losing fat around the body will subsequently lead to a slimmer face. Here are ways to do so:
- Cardio Workouts: Jogging, biking, skipping rope, or brisk walking can help burn calories.
- Strength Training: Lifting weights is known to increase muscle mass and helps burn fat.
- High Intensity Interval Training (HIIT): Short intense training sessions are useful for burning fat.
3. Keep a Balanced Diet
Your diet plays a contribution in losing facial fat. Here are some strategies to follow.
- Cut Down Processed Foods: Stay away from junk food, sweet treats, and salts that can lead to bloating.
- Increase Protein Intake: Foods such as eggs, chicken, fish, and lentils are protein-rich, will make you feel satisfied longer and assist in burning fat.
- Eat More Fiber: Consumption of vegetables, fruits, and whole grains helps to improve digestion and also restricts overeating.
- Cut Down on Carbs: Refined carbs leads to increased fat storage; instead, switch to complex carbs.
- Reduce Sugar and Salt: Excess sodium and sugar leads to retention of bloating-inducing water.
4. Stay hydrated
Water helps to flush out unnecessary toxins and also assists in reducing bloating. For perfect hydration aim for 8-10 glasses per day.
5. Get Enough Sleep
Inadequate sleep increases cortisol (stress hormone) which makes one gain weight especially in the face. Aim for 7-9 hours of sleep each day to cure this.
6. Cut Down Alcohol
Excess alcohol means dehydration, bloating, and an increase in weight. Get rid of alcoholic drinks to help rid the fat in one’s face.
7. Practice Lymphatic Drainage Massage
Massaging the face can help with improved circulation and reduced puffiness. For best results, use upward strokes with a jade roller.
Age-Wise Tips for How to Lose Face Fat at Home
Teens (13-19 Years)
- Focus on natural growth and development.
- Take part in sports and outdoor activities regularly.
- Eat healthy and avoid fast food.
Adults (20 – 40 Years)
- Be physically active by doing cardio and strength exercises.
- Eat a healthy diet while cutting down on processed food. Drink plenty of water and sleep well.
Middle Aged (40 – 60 Years)
- Partake in low intensity activities such as yoga and walking.
- Prevent loosening of the skin with antioxidant rich foods.
- Drink enough water to sustain skin fullness.
Seniors (60 Years +)
- Partake in light stretches or meditative exercises.
- Maintain a balanced diet rich in nutrients.
- Facial massages enhance blood flow.
Gender Based on How to Lose Face Fat at Home
For Men
- Men are advised to eat a high protein diet consisting of chicken, fish, eggs or tofu to retain muscles while losing fat.
- Chewing, chin lifts or resistance training are great exercises to define jaw lines.
- For men with higher muscle mass, weight training coupled with resistance exercises is ideal for faster fat burning.
- Reducing alcohol and unhealthy snacks helps eliminate bloating and water retention in the face.
- High intensity workouts help reduce overall fat percentage, making facial fat loss noticeable.
For Women
- Women should focus on staying hydrated, following a skincare routine that prevents water retention and puffiness.
- Face Yoga and Massage: Techniques like the V face massage, coupled with facial yoga exercises, can help contour cheekbones and alleviate swelling.
- Healthy Fats in Balanced Diet: A diet that contains avocados, nuts, and seeds promotes healthy fat loss in conjunction with good skin elasticity.
- Imbalance Hormones: A bloated face may indicate imbalanced hormones; following a nutritious diet and managing stress helps.
- Light to Moderate Cardio and Strength Exercises: Women can perform moderate to light strength training and cardio, like swimming, cycling, and jogging, to slim down the face.
Impact of How to Lose Face Fat at Home Quickly
- Loose Skin: Sagging skin is a possibility due to rapid weight loss.
- Nutritional Deficiencies: Severe dieting causes hair loss and fatigue.
- Dehydration: Not drinking enough fluid to replenish lost ones after sweating can result in health concerns.
- Muscle Loss: Rapid weight loss causes a decrease in muscle mass instead of fat.
Recent Real-Life Cases of How to Lose Face Fat at Home
- A 30-year-old female from California adopted a plant-based diet alongside daily facial exercises and as a result lost facial fat.
- A 25-year-old male stopped consuming alcohol, started practicing intermittent fasting which resulted in reduced face fat.
- A 45-year-old corporate worker started incorporating HIIT workouts into his routine which resulted in him sliming down his face.
Here are the most common questions we received from our users (FAQs)
1. Is it possible to lose facial fat without losing weight from the entire body?
It is impossible to solely concentrate on the face, however facial exercises, drinking enough water, and limiting salt intake can reduce bloating, giving the face a slimmer look.
2. What is the average time it would take for someone to lose facial fat?
Every individual is different and weight loss varies with diet, exercise, life style and genes as well. However with dedicated effort, one can expect changes in the range of three to six weeks.
3. Can drinking water aid in reduction of face fat?
Definitely! Staying hydrated prevents water retention and bloating allowing the face to have a slimmer appearance.
4. Does chewing gum aid in reducing face fat?
It is a common belief that chewing gum helps with toning the facial muscles slightly. However it should not be overly relied on if the goal is loss of facial fat.
5. Which foods should someone refrain from consuming to avoid facial bloating?
To some, puffiness and bloating can be reduced through limiting consumption of alcohol, high sodium foods, sugary snacks and highly processed foods.
Final Thoughts on How to Lose Face Fat at Home
With the right plan designed for an individual’s facial fat, it can be reduced from the comfort of the user’s home. To achieve a less round and more defined face, one must remain consistent with their diet, hydrating, doing facial exercises, and working out. Remaining patient is key as results take time.
Disclaimer on How to Lose Face Fat at Home
As previously stated in this thesis, this article serves purely informational intentions and does not constitute any professional medical counsel. For any drastic changes in lifestyle choices, consult your doctor first, especially when you have any preexisting medical conditions.
