Regular cardio exercises and a balanced diet can help you reduce the amount of fat on your cheeks and face. Certain facial exercises will also strengthen and tone facial muscles.
You’re not the only one who wants to reduce body fat on your cheeks or neck.
There are many slimming devices and straps on the market that claim to reduce facial fat, but there is little research to support these claims.
In order to lose body fat, you will need to make long-term lifestyle and diet changes.
You can use these eight methods to reduce unwanted facial fat and make it appear thinner.
1. Do Facial Exercises.
Face exercises can help to improve facial look, fight aging and improve muscle strength.
A research review found that facial exercise can help tone facial muscle, increase fullness of the cheeks and improve facial rejuvenation. These effects could contribute to a more slimming facial appearance.
In spite of these results, research on the efficacy of facial exercises in fat loss is still limited. It is necessary to conduct more studies in order to determine how these facial exercises can affect fat.
You can try these popular face exercises:
- Using your cheeks to puff out air and push it from side-to-side
- Lips puckering on alternate sides
- Holding a smile for several seconds while clenching teeth
2. Include Cardio in Your Workout.
Any type of physical exercise that increases heart rate is called aerobic exercise.
In a 2023 study , 60 women were examined to determine the effects of an aerobic exercise program lasting 12 weeks on their body composition.
After 12 weeks of aerobic exercise, participants experienced significant reductions in their body fat percentage, weight and waist circumference. They also gained lean muscle mass.
The research from 2022TrustedSource suggests that aerobic exercises are even more beneficial if combined with strength training, and a well-balanced diet.
The Centers for Disease Control and Prevention recommends that adults do at least 150 minutes of moderate intensity aerobic activity per week and two days of strength training.
Cardio exercise can be performed in many ways.
- Running
- Dancing
- Walking
- Cycling
- Swimming
3. Drink More Water.
Drinking enough water can be beneficial for your overall health. It may also help you lose facial fat.
In a 2019 review, it was found that three water-based interventions led to an average weight loss of 5.15 % (Source) after 12 weeks.
- Drinking more water during the day.
- Replace caloric drinks by water.
- Drinking water before eating.
Researchers found that drinking more water can help you lose weight. However, they recommend further research on this topic.
In a small study from 2018, it was found that drinking water prior to a meal reduced the amount of calories consumed. You can lose weight by eating fewer calories throughout the day.
4. Limit Alcohol Consumption.
2022 research shows excessive alcohol consumption may lead to weight gain and fat accumulation.
Alcohol is high in calories, but it lacks important nutrients such as vitamins and minerals.
It is also a Diuretic, a substance which increases urine production. This can lead to dehydration or water retention.
Avoiding alcohol-induced weight gain and bloating may be possible by limiting your alcohol intake. According to the CDC, moderate drinking is defined as two drinks per day for men and one drink per day for women.
5. Reduce your Intake of Refined Carbohydrates.
The consumption of foods containing refined carbohydrates (such as crackers, cookies, and pasta) is associated with weight gain and fat storage.
Refined carbohydrates are heavily processed and stripped of all their nutrients, leaving only sugar and calories.
There have been no studies that examine the effects of refined carbohydrates on facial fat. However, research has found that whole grains are less likely than refined carbs to increase waist circumference and body fat over a four-year period.
By replacing refined carbohydrates with whole grains, you may increase your overall weight loss and reduce facial fat.
Consider substituting whole grains such as quinoa, oatmeal, or brown rice for refined carbohydrates.
6. Sleep Enough.
Sleeping enough can be important in the overall journey of fat loss.
According to experts, sleep deprivation can lead to weight gain and fat accumulation in a number of ways.
- Hormones that affect hunger, like cortisol and leptin.
- Reduce feelings of fullness
- Increase your snacking frequency, which can lead to extra calorie consumption
- Reduce your metabolic rate to burn fat
Sleep deprivation can also make it difficult to maintain weight loss.
It is recommended that adults sleep at least 7 hours of good quality sleep every night. This could aid in weight management.
7. Watch your Sodium Intake.
Most people get their sodium from table salt. You can add it from a salt shaker to your food, but more than 75% comes from foods that are processed.
Fluid retention ( Edema) is a trademark of too much sodium. This happens because sodium makes your body retain extra water.
Facial puffiness can also be caused by edema.
Replace processed meats, convenience foods and savory snacks with whole foods in order to reduce sodium and make your face look slimmer.
8. More Fiber is Good for You.
Fiber intake is a popular recommendation to lose weight and reduce facial fat.
Fiber, a plant-based substance that is not absorbed by the body after consumption. is absorbed slowly by your body, which keeps you feeling satisfied for longer. It may also help reduce appetite and curb cravings.
The 2020 review found that eating more fiber can help you lose weight and reduce your waist circumference even if you do not restrict calories.
Dietary Guidelines for adults consume 28-34 grams of fiber per day.
Fiber is found in a range of foods.
- Fruits
- Vegetables
- Nuts
- Seeds
- Whole grains
- Legumes
The Bottom Line
You can reduce your overall body weight, and this will help you lose fat on your face.
To increase your fat loss, you can change your diet, add exercise to your routine and adjust some of your daily behaviors.
Speak to a professional if you are still worried about facial fat. They may suggest other treatments.
