How To Reduce Face Fat? (Exercises, Diets And Treatments)

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Are you struggling with your double chin or extra chubby cheeks? We know face fat is the most visible & stubborn body fat!

Losing weight is a challenge itself! So, losing extra fat from a particular area of the body can be a more challenging issue to resolve. In fact, in some cases, facial fat is evident even after you are losing overall body weight! The reason why face fat needs a little more attention.

In this article, you will learn about the different ways to reduce face fat – by dietary & lifestyle changes, facial exercises, yoga, home remedies, supplements, and surgical treatments.


Dietary Changes To Reduce Face Fat

Every change in the body starts with what you include in your diet. So, it is essential to change your diet with healthy replacements & reduce your overall body fat!

Reduce Refined Carbs & Sugars


Refined carbohydrates & sugars are processed grain-based foods that are stripped of their beneficial nutrients & left behind are sugar & calories. Thus, refined carbs are high in empty calories.

These carbs are easily digested and produce a high spike in blood sugar that increases the risk of overeating. One study in 277 women has indicated that higher refined sugars enhance obesity, belly & face fat.

It is best to avoid these refined carbs & sugars and replace them with healthier alternatives. Nutrient-dense whole grains and high fibre foods in your diet promote overall weight loss and reduce facial fat.

Broccoli, green leafy vegetables, cinnamon, tomato, bell peppers, and whole cereals are healthier replacements for refined carbohydrates.


Include More Fibre-Rich Foods

Fibre-Rich Foods

Fibre-rich foods are plant-based food compounds that move slowly down the digestive tract and induce fullness hormones. This way, you feel full in a lesser diet, and results in weight loss & hence, face fat!

As per one observational study of 345 obese people, increased fibre intake in their diets boosts metabolism, and hence overall weight loss. Corn, fruits, vegetables, nuts, seeds, and legumes are some fibre-rich foods.

According to fitness experts, fibre foods intake of 20 to 25 grams for women and 30 to 36 grams for men are advisable.

Note: One of the significant criticisms around keto diets is the inclusion of low fibre foods. Fibres help in reducing water retention!


Control Your Sodium Intake


Foods high in salt retain water in the body, resulting in bloating, swelling, & puffiness in the body, including the face!

Various observational studies have shown that a higher intake of sodium can increase water retention.

Processed snacks, savory & convenience foods, processed meats, and frozen foods are high salt content foods. Processed foods contain more than 75% of the sodium content that you take in an average diet.

So, it is best to avoid foods with high salt content. Make fresh & sumptuous meals at home!


Avoid Alcohol

Too Much Alcohol

Alcohols contain empty calories with no nutritional value. Excess alcohol consumption can dehydrate your body & retain water that results in a puffy & bloated face.

A research study indicates that alcohols curb the fullness hormones, make you feel hungrier & thus, you eat more! This way, alcohol consumption results in overall body weight gain. A 2015 study has also linked excessive or binge drinking to obesity.


Lifestyle Changes For Reducing Face Fat

Now, let’s learn about what healthy lifestyle changes you can incorporate in your daily lives to reduce face fat.

1. Proper Sleep Schedule

Adequate Sleep

Sleep deprivation enhances the ghrelin hormone that stimulates hunger & pushes you to overeat. It also reduces the levels of leptin hormones that produce satiety hormones.

In a way, you will feel hungrier & eat more that leads to overall weight gain, and hence face fat gain! Sufficient & consistent sleep of 7 hours or more than 7 hours is a must for reducing face fat.


2. Keep Yourself Hydrated

Drinking Water

A 2016 review paper on weight loss and hydration has shown that sufficient water intake increases lipolysis that helps the body break down fat into fatty acids and energy. It is best to drink a glass of water before your meals that produce a fuller stomach feel.

Hydration enhances metabolism, boosts weight loss & thus reduces bloating & puffiness in the face.


3. Include Cardio & Running


A 2012 study on 119 adults has concluded different exercises’ effects on your weight & fitness for eight months. The study observed three main kinds of training – aerobics training for cardiovascular, resistance training for muscle building, and a combination of aerobics & resistance.

After three reviews of this 8-month study, it has been observed that people going for combination or aerobics have more weight loss effects than resistance training. Swimming, aerobics, zumba, and biking are some cardio exercises.

Running makes your body sweat, opens skin pores, helps in maintaining a healthy weight & thus tones face muscles. It is best to run for 20 minutes at least twice a week for better results.


12 Facial Exercises To Reduce Face Fat

Now, let’s discuss beneficial facial exercises for reducing face fat.

1. Chin Lifts

First, move your head backwards and stretch your neck. Keeping your eyes fixed on the ceiling, move your lower lip on the upper lip with a wide smile. Hold on to this position for 10 mins & repeat ten times. These exercises will tone your double chin (or chin fat).


2. Cheek Puff

Fill your mouth with air & puff your cheeks. Slowly move air from one side to another side of the mouth. You can hold the air on either side for 5-7 seconds & release the air. This facial exercise will tighten your cheek muscles.


3. Under Eye Pull

As the name suggests, this exercise helps get rid of eye bags and dark circles by enhancing the blood circulation around the eyes. Pull your under-eye muscles outwards with your index finger as far as possible, closing the eyes while doing so. Hold for 5 seconds & repeat ten times.

4. Fish Face

As the name suggests, you have to make the face of a fish by sucking in cheek tight & plucking your lips. Hold on to the pose for 10 seconds and repeat ten times. This exercise helps in reducing fat from the lower part of the cheeks.


5. Forehead Workout

With both hands, pull back your forehead muscles keeping your eyes wide open while doing so. This workout helps in reducing forehead lines.


6. Chewing Gum

Chewing sugar-free gum can be a good workout for toning the facial muscles. It keeps the face muscles active. You can chew gum for 20 minutes twice a day.


7. Blowing Balloons

Filling air in balloons by blowing from the mouth can be a good workout for reducing face fat. You can repeat this exercise 10 times a day.


8. Gargle Exercise

Gargling with warm water is not only good for sore throat but also for face fat. It is also beneficial for oral hygiene. Twirl warm water in mouth & rinse it off. You can repeat these gargling exercises 3-4 times a day.


9. Rotating Tongue Exercise

In this exercise, roll and rotate your tongue with your mouth closed. Make sure that your tongue touches the outer surface of your lower and upper teeth. You can repeat this process clockwise & anticlockwise for around 15 minutes.


10. Yoga

Yoga & Meditation

 Apart from facial exercises, there are some yoga poses too that help in reducing face fat. These yoga positions may not be as effective as facial exercises, but their results are long-lasting and painless if appropriately followed.


11. Lion Pose

In lion pose (or Simha mudra pose), you come down to all 4’s. Put your hands on your thighs while kneeling. Open your mouth wide open and push your tongue out in a downward direction towards your chin.

Create sound from the throat while breathing through the mouth. This forced breathing makes a sound like a lion’s roar. Repeat the process five times. This pose helps in stretching face muscles.


12. Locked Tongue Pose

In locked tongue pose (or jivha buddha pose), sit in padmasana. Put your hands on your thighs. Move the tongue tip towards the upper back of the mouth. If the tongue is at the back of your mouth, try opening your mouth wide till you feel stretch in your neck & throat.

Relax for a minute and repeat the procedure for 5 minutes. This yoga is beneficial for chiselled face & jawline and toned facial muscles.


Home Remedies For Reducing Face Fat

In this section, you will learn about various home remedies to reduce face fat.

1. Coconut Oil Massage

Face Massage

Rich in vitamin E, coconut oil is a superb moisturizer. Coconut oil helps in skin hydration and is suitable for skin flexibility and elasticity. The reason why coconut oil helps reduce face fat is that it can suppress appetite & promote fat burning.

Apply coconut oil on the face and neck for an hour. Rinse it off with warm water to remove excess oil.


2. Green Tea

Green Tea

The antioxidant properties of green tea enhance metabolism that results in overall weight loss, thus, face fat. It reduces water retention, which prevents bloating & puffy cheeks. You can drink 3 cups of green tea in a day for better results.


3. Cucumber


Rich in essential nutrients, vitamin C and K, cucumbers help in losing weight. Include cucumbers in your salad. You can also apply a paste of cucumbers on your face for a cooling effect on your skin.


4. Turmeric


Due to the anti-aging effects of turmeric, it is used as a home remedy for healthy and toned skin. Thus, it helps in reducing face fat. You can apply the paste of turmeric powder (haldi), gram flour (besan), and curd on your face till it becomes dry. Wash it off with cold water.


5. Almonds


Rich in essential omega-3 fatty acids and vitamin E, almonds help in maintaining skin elasticity & losing up face fat. You can apply almond oil to your face before going to sleep and wash it off the next day.

You can also apply the paste of overnight soaked almonds and milk on your face for 15 minutes. Rinse it off with water.


6. Potato Pack

Potatoes have potential effects on skin inflammation, which helps in toning face muscles.

Make a potato pack by grinding some pieces of peeled potato & lemon. You can apply this paste on your neck and chin for 10-15 minutes & wash it off with cold water.


7. Clay Mask

Clay Mask

Clay increases the level of collagen that tightens the skin, prevents skin from sagging, thus gives a slimmer look to the face. It also absorbs excess oil and water from the skin through osmosis.


8. Hot Towel Treatments 

Hot towel treatments make your skin sweat with the help of steam that opens skin pores, tightens skin, and reduces fat.

Boil water and cool down a little so as it doesn’t burn your face. Soak a towel in this warm water and squeeze excess water. Press the towel on your face for 5 minutes. Repeat the process five times twice a day.

Make sure to have no exposure to dust for at least an hour after hot towel treatments. These are best before sleep.


Supplements For Reducing Face Fat

Now, let’s discuss the supplements that are helpful in weight loss, and hence face fat.

1. Fat Burners

Fat Burners are workout supplements that help in losing overall weight. These burners metabolize fat & prevent storing fat in the body.


2. Whey Protein

Whey Protein

Whey protein supplements are made from the protein-rich liquid left from the cheese-making process. It also boosts the production of collagen that makes your face skin plumper.

While using these supplements, make sure to cycle these supplements so that your body doesn’t make tolerance against them which reduces their effectiveness on your body.


4 Surgical Treatments For Reducing Face Fat

Now, let’s learn about different surgical treatments available for reducing face fat. Please consult your dermatologist for these treatments.

1. Liposuction

Liposuction is usually performed on the body, but the neck, jaw, and chin are the most common areas.

In this procedure, the suctioning device is inserted into the incision of the treating area. This device moves back and forth and breaks fat & sucks it out.

The results of this treatment are permanent.


2. Injections


10-20 fat-melting injections are inserted directly into the fat chin area after numbing. These injections immediately break down fat cells, releasing fatty content in blood vessels that get metabolized by the body.


3. Buccal Fat Removal

In this procedure, a small incision between cheeks and gums are made in the inner side of the cheeks to reach buccal fat. The surgeon removes the fat & closes the incision. This treatment takes 2 months to heal.


4. Botox

After numbing the area, botox injections are inserted into the spots of jaws that weaken & relax facial muscles. This treatment will progressively reduce the size. It takes 4 to 7 months for visible results.

It is not a permanent process & lasts for 6 to 7 months.


Bottom Line

The best way to reduce face fat is by maintaining an optimum healthy weight. And yes! There can be chances of your face chubbiness being the key element of you!

But if it bothers you, try some changes in diet, lifestyle, do facial exercises, follow home remedies, and try supplements. Surgical treatments should be your last resort.

So, what are you waiting for? Try these above tips & share your experiences in the comment section below.

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