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How To Lose Face Fat?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to lose face fat? You can’t lose fat in one area of your body. Have you ever heard of the saying there is no such thing as spot reduction? What that means is you can’t lose fat in one area by itself because you did a workout targeting that area? When you lose fat, it is circular meaning that you lose fat all over your body not just one area alone.

So, if someone gives you some corny facial exercise to do to help you lose fat in your face. Just laugh at them and say I’m ok I will pass on that. And say back to them that it won’t work.

How To Lose Face Fat? – Photo Credit: iStock

So How Do You Lose Weight That Will Make Your Face Shrink?

You need to be on a moderate low-calorie diet that puts you in a caloric deficit. The diet will be more than likely be at less than 2000 calories a day.

  • A diet that consists of green vegetables such as asparagus, green beans, broccoli, spinach. Protein foods like chicken, turkey, fish, beef, salmon, shrimp.
  • Healthy carbs like sweet potatoes, brown rice, beans, oatmeal, etc.
  • Healthy fats like avocado, nuts, seeds, whole eggs, etc.
  • You should eat fruits which are considered fibrous carbs such as apples, oranges, peaches, strawberries, bananas, etc.

Drinking Water Will Help You With Weight-Loss

  • Drinking water daily will make you more fuller and suppress your appetite while making you eat less food. Especially if you stick to drinking 6 to 8 glasses of water daily. There was a small study where the group that drank water before eating a meal decreased the amount of calories before a meal.

Limiting Alcohol Use

  • High consumption of alcohol is one of the biggest reasons to weight gain. If you can limit your alcohol intake tremendously that alone will make you lose weight. Alcohol contains a lot of empty calories, and those calories are extremely high. And those calories lack in vitamins and minerals. There are studies that have shown that heavy drinking can lead to increased belly fat, liver issues and obesity.

Getting Enough Sleep

  • A lack of sleep can increase the levels of your stress hormone cortisol. High cortisol levels can lead to weight gain. There also studies that have shown that high cortisol levels can lead to an increase in appetite and result in increased fat storage.
  • If you can aim for 8 hours of sleep a night that will help with your weight loss goals and losing weight in your face and all over your body.

     Add More Fiber In Your Diet

  • Fiber is the substance in plant foods, and it moves slowly through your digestive tract keeping you feel fuller for longer. Eating fiber foods like fruits and vegetable daily will make you eat less food.
  • There was one study in about 345 people where the group was either overweight or obese. And the higher fiber intake group was associated with increased weight loss. And it also helped them to stick to a low-calorie diet.
  • A good goal is to aim for about 30 grams of fiber daily for weight loss. Remember when you lose weight all over your body you will also lose it in your face.

Watch Your Sodium Intake

  • One of the symptoms of high sodium intake is bloating and facial puffing. High sodium intake causes your body to hold on to extra water which is also known as fluid retention. One of the best ways to reduce your sodium intake is to avoid processed foods and fast foods. Reducing your sodium intake can help with losing fat all over your body including your face.

Adding Exercise Into Your Regular Routine

  • How do you expect to lose fat or weight without exercise? You need to do add some form of aerobic exercise routine whether it be walking, running, jogging, swimming, dancing, cycling, etc. You should incorporate at least 3 days of weeks of 30 minutes a day of cardio. And also add at least 3 days of strength-training per week focusing on the full entire body.

The Bottom Line if you want to lose fat in your face you need to focus on losing fat all over your body. There is no such thing as spot reduction which means you can’t lose fat in just one specific area. When you lose fat on your body is it circular not spot body part specific.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness or weight-loss goals. You can go to https://www.ethicalinc.com/product/appetite-suppressant/

References

  1. Hervik, A. K., & Svihus, B. (2019). The Role of Fiber in Energy Balance. Journal of nutrition and metabolism2019, 4983657. https://doi.org/10.1155/2019/4983657
  2. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
  3. Kordi R, Dehghani S, Noormohammadpour P, Rostami M, Mansournia MA. Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments. J Manipulative Physiol Ther. 2015 Mar-Apr;38(3):203-9. doi: 10.1016/j.jmpt.2014.12.004. Epub 2015 Mar 10. PMID: 25766455.
  4. Ramírez-Campillo R, Andrade DC, Campos-Jara C, Henríquez-Olguín C, Alvarez-Lepín C, Izquierdo M. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. 2013 Aug;27(8):2219-24. doi: 10.1519/JSC.0b013e31827e8681. PMID: 23222084.
  5. Harris, M. B., & Kuo, C. H. (2021). Scientific Challenges on Theory of Fat Burning by Exercise. Frontiers in physiology12, 685166. https://doi.org/10.3389/fphys.2021.685166
  6. Rakova, N., Kitada, K., Lerchl, K., Dahlmann, A., Birukov, A., Daub, S., Kopp, C., Pedchenko, T., Zhang, Y., Beck, L., Johannes, B., Marton, A., Müller, D. N., Rauh, M., Luft, F. C., & Titze, J. (2017). Increased salt consumption induces body water conservation and decreases fluid intake. The Journal of clinical investigation127(5), 1932–1943. https://doi.org/10.1172/JCI88530
  7. Zeidel ML. Salt and water: not so simple. J Clin Invest. 2017 May 1;127(5):1625-1626. doi: 10.1172/JCI94004. Epub 2017 Apr 17. PMID: 28414294; PMCID: PMC5409062.
  8. Farquhar, W. B., Edwards, D. G., Jurkovitz, C. T., & Weintraub, W. S. (2015). Dietary sodium and health: more than just blood pressure. Journal of the American College of Cardiology65(10), 1042–1050. https://doi.org/10.1016/j.jacc.2014.12.039
  9. Traversy, G., & Chaput, J. P. (2015). Alcohol Consumption and Obesity: An Update. Current obesity reports4(1), 122–130. https://doi.org/10.1007/s13679-014-0129-4
  10. Golzarand M, Salari-Moghaddam A, Mirmiran P. Association between alcohol intake and overweight and obesity: a systematic review and dose-response meta-analysis of 127 observational studies. Crit Rev Food Sci Nutr. 2021 May 17:1-21. doi: 10.1080/10408398.2021.1925221. Epub ahead of print. PMID: 33998940.
  11. Jeong J. N. (2018). Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clinical nutrition research7(4), 291–296. https://doi.org/10.7762/cnr.2018.7.4.291

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