How to Lose Face Fat: 10 Effective Tips
How to Lose Face Fat: 10 Effective Tips Weight gain can sometimes show up in your face first. You might notice a double chin sneaking into photos or a fuller face in the mirror during your morning routine. For people over 50, these changes are often happening at the same time as age-related facial changes.
1. Try facial exercises
Some small studies on facial exercises suggest they can tone facial features, potentially making your face look slimmer. A study published in JAMA Dermatology looked at the impact of a 20-week facial exercise program for middle-aged women that seemed to improve fullness in the mid-face and lower face. Another study showed that exercising facial muscles for 30 seconds twice per day for eight weeks helped to build muscle thickness and could help with facial rejuvenation. However, larger studies are needed on the long-term effectiveness of these exercises.
Here are a few widely recommended facial exercises :
- Puff your cheeks and push the air back and forth from one side of your face to the other.
- Hold a big smile and clench your teeth for several seconds at a time.
- Stretch your neck out while pressing your tongue to the roof of your mouth to stretch your chin muscles.
2. Increase your cardio and strength training
How to Lose Face Fat: 10 Effective Tips. While diet and caloric intake are some of the most important factors in weight loss, including weight in your face, adding cardio and aerobic exercises can help promote fat burning and weight loss. Dancing, walking, workout videos and swimming are all great ways of increasing movement and getting exercise daily.
For older adults, strength training can be just as important as cardio exercises. We lose muscle mass with age, and losing weight can also contribute to muscle loss. Toning up with light weights or resistance training is great for balance, fall and obesity prevention, and other surprising health benefits.
3. Add cardio to your routine
Cardio, or aerobic exercise, is any type of physical activity that increases your heart rate. A 2023 study in 60 women examined the effects of a 12-week aerobic exercise program on body composition.
After 12 weeks, the participants who engaged in the aerobic exercise program experienced significant reductions in body fat percentage, body weight, and waist circumference, while also gaining lean muscle mass.
Research from 2022 also suggests that aerobic exercise is even more beneficial when paired with resistance training and eating a balanced diet.
The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes weekly of moderate intensity aerobic exercise and two days of resistance training.
Some common examples of cardio exercise include:
- running
- dancing
- walking
- biking
- swimming
4. Drink more water
Drinking water is crucial for overall health and may play a role in losing facial fat.
A 2019 review found that the following three water-based interventions contributed to a 5.15% weight loss average after 12 weeks:
- drinking more water throughout the day
- replacing caloric drinks with water
- drinking water before a meal
The authors noted that replacing caloric drinks with water was the most effective weight loss remedy, but overall, more research is necessary on the efficacy of drinking more water for fat loss.
A small 2018 study found that drinking water before a meal decreased the number of calories consumed during the meal. Eating fewer calories during the day could help you maintain a calorie deficit, which is key for weight loss.
5. Cut back on refined carbs
Foods containing refined carbs, such as cookies, crackers, and pasta, are common culprits of weight gain and increased fat storage.
Refined carbs are heavily processed, stripping them of their beneficial nutrients and leaving little behind besides sugar and calories.
No studies have examined the effects of refined carbs on facial fat, but 2021 research found that whole grains were less likely to increase waist circumference, body fat, and some metabolic markers over a 4-year period than refined carbs.
Replacing refined carbs with whole grains may help increase overall weight loss, which may also aid facial fat loss.
Consider swapping refined carbs for whole grains, such as oatmeal, brown rice, and quinoa.
6. Get enough sleep
Getting enough sleep may play an important role in your overall fat loss journey.
Experts suggest that sleep deprivation may contribute to increases in weight gain and fat storage in several ways, such as:
- affecting hormones involved in hunger management, such as cortisol, leptin, and ghrelin
- reducing feelings of fullness
- increasing your likelihood of snacking, which may lead to consuming extra calories
- reducing your metabolic rate and fat oxidation
Not getting enough sleep may also affect your ability to successfully maintain weight loss.The CDC recommends adults get at least 7 hours of quality sleep each night, which could help weight management.
7. Eat more fiber
A popular recommendation for overall weight management and possibly losing facial fat is increasing your fiber intake.
Fiber is a substance in plant foods that your body doesn’t absorb after you consume it. Instead, it moves slowly through your digestive tract, keeping you feeling fuller for longer. In this way, it may help curb cravings and decrease appetite.
A 2020 review of 62 studies found that eating more soluble fiber may help reduce body weight and waist circumference, even if you don’t restrict your calorie intake.
The Dietary Guidelines for Americans recommends consuming 28 to 34 grams of fiber daily for adults.
Fiber is a natural component in a variety of foods, including:
- fruits
- vegetables
- nuts
- seeds
- whole grains
- Legumes
8. Reduce Sugar Intake
Cutting down on sugary foods and drinks can help prevent fat buildup in the face.
9. Maintain a Consistent Exercise Routine
A mix of strength training and cardio helps maintain a healthy weight and prevent excess face fat.
10. Practice Good Posture
Proper posture can help define your jawline and prevent double chin appearance.
