By Haseena, PhD in Health & Nutrition – Contributing Writer for HealthWellnessInf
Most individuals find it hard to lose the ensuing fat on their cheeks or jawlines and they are curious how to lose face fat without pharmaceuticals. Face fat mostly occurs through a bad diet, no exercise, or water retention.
Although you cannot work on a specific part of the body to reduce fat, a combination of good practices, exercise on the face, and altering your diet can slim the face and make it look more pronounced ( Spot Reduction Myth, Harvard Health, 2021).
What Causes Face Fat?
Facial fat occurs when your body accumulates some calories and this makes you gain weight. Some of the common causes are intake of high sodium food, dehydration, alcoholism and lack of physical activity.
The manner in which the fat has been distributed on your face is also influenced by poor posture and genetics. Research indicates that change of lifestyle and diet can help a lot to diminish facial puffiness and general fat accumulation (Paddon-Jones & Rasmussen, 2009).
Exercises to Lose Face Fat
Facial exercises are good to tighten the muscles and to make you less puffy. These five basic moves can be tried every day. Each one of them will just take several minutes and will slowly result in the definition of your face and jawline. Such minor actions will result in a compound effect in the long run, and it is one of the best methods on how to lose face fat naturally.
1. Cheek Puff Exercise
Breathe in, blow cheeks, and retain 10 seconds. Push the air from one hand to the other and release. This enhances the cheek muscles and hardens them. It also helps in improving circulation and your cheeks look higher as the days go by. Doing this twice a day can prevent the fat and keeps your face toned.
2. Chin Lift
Bend your head upwards and gaze at the ceiling. Close your lips and lift up your neck. Repeat 10 times tightening the jaw and the neck region. This easy exercise will assist to enhance the circulation of blood around your chin and jaw. Frequent chin lifts can increase the appearance of a defined profile and minimize the amount of a double chin. You have to do it in case you are working on how to lose face fat at home.
3. Fish Face Pose
Hold your cheeks in and smile a little 5 seconds. This tightens cheek muscle and makes one less chubby. Optimal results are gained by repeating 10-15 times a day. The smiling action involves the use of profound muscles on the face and enhances its elasticity. In the long run, it makes your face appear thinner and more cut.
4. Jaw Stretch
Open your mouth and move your lower jaw in circles. It increases flexibility and tension in the jaw is decreased (Saha et al., 2019). This exercise uses the major muscles of the lower part of your face and neck. Regularly doing it will release tightness, gain strength and assist in maintaining a better jawline structure. It is a necessary element of a how to lose face fat program.
5. Tongue Stretch
Tongue out and then stretch upwards 5 seconds. It can be considered as funny but it tightens facial muscles and curbs the problem of a double chin. Do this 8-10 times keeping your neck loose. This is a workout that works the part of your chin, which is used to shed unwanted fat and enhance lines. In the long run, it produces a more sculpted jaw and a symmetrical face.
Diet Tips to Reduce Face Fat
One of the best ways of responding to how to lose face fat is eating smart. Within a few weeks, you can have a thinner face due to a balanced diet.
- Lower your salt intake. Excessive sodium makes one bloated and puffy.
- Do not take sweet drinks and alcohol. They raise calorie energy and water retention (Hu, 2013).
- Eat fiber-rich foods. Whole grains, vegetables, and fruits help in digesting and avoid excess eating.
- Stay hydrated. Consumption of sufficient water helps in sweeping away toxins and will result in the swelling of faces (Popkin et al., 2010).
- Choose lean proteins. Chicken, fish and lentils enhance fat burning and muscle development.
Home Remedies and Natural Methods
These home-made solutions will help you achieve the aim of losing face fat since they are gentle and natural remedies that reduce puffiness and they are more natural.
- Massage your face daily. Stroke fingers or a jade roller upwards to enhance circulation.
- Cold compress therapy. Water retention and puffiness can be minimized with the use of a cold towel or ice pack.
- Sleep on your back. It helps to avoid the build-up of fluid around the cheeks.
- Eat potassium-rich foods. Bananas and spinach assist in the decrease of swelling because they balance the electrolytes (Freeman, 2018).
Lifestyle Habits for a Slimmer Face
These habits are essential steps if you truly want to learn how to lose face fat naturally.
- Daily habits The shape of your face is highly affected by your daily habits. These small changes will bring noticeable changes after some time.
- Adequate sleep: To avoid the under-eye puffiness, one should get 7-8 hours of good sleep on a nightly basis.
- Smoking should be avoided because it dilutes the skin elasticity and makes the face bloated.
- Workout often, jogging, yoga, cardio are all calorie burners and they also give your face a nice workout (Ross et al., 2000).
- Keep your head high; tension in the neck muscles is also activated by holding your head high.
These are the necessary measures in case you genuinely want to know how to lose face fat the natural way.
When to Seek Professional Advice
In some cases, genetics or health complications may complicate the process of reducing facial fat. Your swelling or puffiness may not decrease even with lifestyle modifications and that should make you see a healthcare provider. They are able to eliminate the possibility of thyroid problems or causes of water retention. To improve the natural features also, Skincare professionals can prescribe non-surgical facial toning methods that are safe and do not involve surgery (Draelos, 2018).
Key Takeaway
The answer to how to lose face fat lies in patience, consistency, and overall wellness. You can’t spot-reduce fat instantly, but by eating right, exercising, staying hydrated, and maintaining a healthy lifestyle, you’ll start seeing results in a few weeks. Remember — a toned face reflects the effort you put into caring for your body every day.
Frequently Asked Questions
Is it possible to lose fat on your face and not lose weight?
You might see some slight improvements in facial exercise through the use of massages but the best improvements are made when overall fat is lost. A balanced diet helps both.
Is chewing gum good at taking fat off the face?
Squeezing a squeegee a little bit tightens facial muscles but it is not a complete resolution. Make it part of the proper diet and exercise to see a difference.
What is the duration of time it takes to lose face fat?
Your habitual efforts will help you see the tangible results within 3-4 weeks. It will depend on metabolism and routine.
Do facial exercises work in reducing the double chin?
Yes, such exercises as chin lifts or jaw stretches may help decrease the presence of a double chin in case they are performed on a daily basis.
Whether or not drinking additional water will make your face thinner?
Absolutely. Water helps in eliminating bloating and flushing sodium, to make your face look lean and more defined.
References
- Draelos, Z. D. (2018). The science behind skin care: Cleansers. Journal of Cosmetic Dermatology, 17(1), 8–14. https://doi.org/10.1111/jocd.12474
- Freeman, A. M. (2018). Potassium and cardiovascular health: Dietary implications. Current Opinion in Lipidology, 29(6), 477–482. https://doi.org/10.1097/MOL.0000000000000563
- Harvard Health Publishing. (2021). The myth of spot reduction: Why targeted fat loss doesn’t work. Harvard Medical School. Retrieved from https://www.health.harvard.edu
- Hu, F. B. (2013). Resolved: There is sufficient scientific evidence that decreasing sugar-sweetened beverage consumption reduces the prevalence of obesity and obesity-related diseases. Obesity Reviews, 14(8), 606–619. https://doi.org/10.1111/obr.12040
- Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 12(1), 86–90. https://doi.org/10.1097/MCO.0b013e32831cef8b
- Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
- Ross, R., Dagnone, D., Jones, P. J. H., Smith, H., Paddags, A., Hudson, R., & Janssen, I. (2000). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. Annals of Internal Medicine, 133(2), 92–103. https://doi.org/10.7326/0003-4819-133-2-200007180-00008
- Saha, S., Ghosh, S., & Das, A. (2019). Facial exercise and muscle toning: A review. Indian Journal of Physiotherapy and Occupational Therapy, 13(3), 145–150.
