Face fat can be one of the most frustrating things to deal with. It’s notoriously stubborn and difficult to get rid of. It’s not uncommon to see lean and muscular people carry a bit of extra fat in their face. While losing weight on problem areas around your body is a relatively straight-forward process, face fat is another story.
This is because face fat is often a product of genetics. When fat accumulates in your body, it’s stored in various places for later use as an energy source. While most of it stored around your mid-section, some people are genetically predisposed to store it in the face and neck. Essentially, your DNA is working against your fitness and cosmetic goals. So does that mean face fat is impossible to get rid of?
Absolutely not! There are many ways you can lose weight in your face. Achieving your goals is not impossible. However, it takes some dedication and hard work. You can’t really target the fat in your face the same way you can target fat in your belly. To see results, you’ll need to make some significant changes in your overall appearance and lifestyle. Here are some great tips that can help you get started on your journey to a slimmer face.
Reduce Your Overall Body Fat Percentage
Decreasing your overall body fat percentage can provide you with noticeable results. Your body fat percentage is a measurement that refers to the amount of fat in your body in relation to your overall body mass. While you may be at your target body weight, you may be carrying more fat than you realize. The average body fat percentage for a healthy adult man is about 20 to 24 percent. For women, the average is slightly higher at 25 to 30 percent.
If you want to have more definition around your face, you need to be below the average. By reducing this percentage, that fine layer of fat around your muscles will become thinner. To reduce face fat, men should aim for a body fat percentage of around 10 percent. Women should go down to 20 percent.
Achieving this goal will involve some lifestyle changes. While you could certainly get down to your goal with a short-term fad diet, your results will fade if you return to your old habits. You need to make lifelong changes that last. Here are a few changes you can start making today.
Modify Your Diet
You don’t have to stop eating your favorite foods. However, it’s a good idea to practice moderation. The key to losing weight is burning more calories than you consume. In addition to getting all your key nutrients and vitamins, it’s important to pay attention to your calorie intake. You can still indulge yourself from time to time, as long as you burn off those extra calories later.
Drink More Water
Water is the key to all life. While your body is made up of at least 60 percent water, you can never have too much. Water hydrates your cells, which can improve your overall health. Not only that, but water helps to mobilize your fat cells. By drinking more water and staying healthy, your body is in prime condition to burn off more calories. This is what we heavily promote in our Fat Loss 30 Weight Loss Course.
You should be drinking approximately 100 ounces of water each and every day. This is equivalent to about 3 liters. Try to switch out sugary drinks for water. To ensure that you’re meeting your daily requirements, carry a refillable water bottle around with you. It may seem daunting at first, but if you always have water on hand, you’ll find that it’s not so difficult after all. Also try drinking at least 1 cup of green tea per day to help with digestion and flushing out toxins from the body. Green tea is great aid to lose weight.
Stick to a Regular Exercise Plan
Needless to say, exercise is very important if you want to get rid of body fat. If you spend most of your day sitting down at work, it’s more important than ever to get your body moving. At the very least, you should be exercising for about 30 minutes a day. You can add some variety to your exercise routine to keep you interested.
Perform Cardiovascular Exercises
Speaking of weight loss and exercise, cardio should be a big part of your workout routine. Cardiovascular exercises are some of the most effective exercises you can do to lose weight and reduce body fat. Some examples of cardio include running, swimming, and cycling.
Cardio isn’t just targeted to one specific part of your body. Instead, it increases your heart rate and works out your entire body at once. Bringing your heart rate up will help you burn more calories in a shorter amount of time.
Another great advantage that cardio has to offer is increased metabolism. Everything you do throughout your day burns calories. You burn calories walking to your car, chewing food, and even sleeping. The amount of calories you burn depends entirely on your metabolism. Have you ever wondered why some people can eat anything they want without gaining weight? Most likely, it’s because they have a very high metabolism.
While your metabolism is often dictated by your age and body composition, you can increase it with cardio. Leading a sedentary lifestyle will cause a significant drop in metabolism, which ultimately leads to weight gain. Sticking to a regular cardio plan can help you increase your metabolism significantly. Your body will then burn more calories during your workouts and long after you have left the gym.
Practice Strength Training
In addition to cardio, incorporating some form of strength training can help you reduce your body fat and provide you with more definition. You don’t have to bulk up and turn into a bodybuilder. Instead, you can aim to be lean and strong. These exercises lead to more muscle development. Muscle will take the place of fat and make you look slimmer.
Cut Back on the Carbs
You have probably read about those short-term diets that are focused on how awful carbohydrates are for your body. Truth is, carbs can have a big effect on how you feel throughout the day. There are good carbohydrates and bad carbohydrates. To lose weight and facial fat, you’ll need to cut back on the bad carbs.
Bad carbs, also known as simple or refined carbohydrates, can be found in many junk foods. These carbs are stripped of much of their nutritional content. Thus, they’re empty calories. But that’s not even the worst part. Simple carbs are absorbed into the body and turned into energy very quickly. During this process, you’ll feel a big energy high. Unfortunately, that high fades just as abruptly as it came. Have you ever experienced a mid-afternoon energy crash? You probably consume too many simple carbohydrates.
This energy crash often leads to overeating and weight gain. If you ignore the problem and continue indulging in simple carbs, you’ll have a lot more to worry about than extra face fat. If you want to lose face fat and get healthy, you need to switch to complex carbs. Complex carbs can be found in leafy greens, sweet potatoes, grains, and so much more. These types of carbs are converted to energy slowly throughout the day. They can even help you see a boost in metabolism. Your weight-loss efforts will be much more effective and you can avoid that awful energy crash.
Reduce Your Sodium and Sugar Intake
Salt and sugar are infamous for causing the dreaded double chin. Foods that are filled with sugar and high fructose corn syrup can lead to a significant drop in your metabolism levels. It can also cause inflammation. You may notice that your face gets slightly puffy or swollen after eating a large sugary snack. Even if the puffiness is subtle, it can get rid of any definition in your facial features, causing your face to look fatter than it really is.
When it comes to salt, the issue you’re dealing with is water retention. Sodium causes your body to hold onto more water, which is often referred to as water weight. This is then stored under your chin, resulting in a bloated appearance. One of the best ways to cut back on sodium is to stay away from processed foods. Many snacks, canned foods, and prepared meals are very high in sodium because salt is used as a preservative.
Keep Your Skin in Good Condition
While most people don’t realize it, a great skincare routine can make your face look slimmer and more defined. This is because of the molecular structure of your skin. Collagen and elastin are proteins that are found in your skin cells. They affect the skin’s elasticity and firmness. We naturally lose these proteins as we get older. Poor skin care can exacerbate the problem.
Without collagen and elastin, your skin will start to sag. This causes you to lose a lot of definition. The excess skin will hide your natural face structure, resulting in a plumper appearance. There’s a lot you can do to improve the quality of your skin without going to extremes. You should clean your skin every day to remove impurities that may result in acne. Exfoliation should also be part of your skincare routine. Exfoliation removes dead skin cells and kickstarts the rejuvenation process. It can also stimulate collagen and elastin production.
Perform Facial Exercises
The goal of facial exercises is to strengthen muscles and tighten fibrous tissue. Sometimes referred to as facial yoga, these exercises may provide more definition and give you a slimmer look. There are a few different exercises you can perform. They only take a few minutes of time and require no equipment.
Most of the exercises involve making extreme facial expressions. For example, one face workout is to smile as wide as possible with your mouth closed. Simply hold the smile for a few seconds and repeat the process to see results. If you want to tackle a double chin, you can rotate your head while puckering your lips. This will cause some tension in your jaw muscles.
Commit To a Plan
Losing face fat is not something that can be done quickly. It takes time and dedication. It’s important that you commit to the new lifestyle changes. One of the worst things you can do is go into the process with only temporary goals in mind. Yo-yo dieting can actually lead to more face fat than before! The more times you lose and gain weight on your face, the more your skin will sag. Once you find a routine that works, stick to it for as long as you can.
While getting rid of face fat is not easy, you don’t have to settle. Give some of these tips a try and see what you can achieve. If you stick to a solid plan, you’ll have increased energy levels, less body fat, and an overall healthier lifestyle. Not only that, but you can finally get rid of that double chin once and for all!
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