Where we store fat is somewhat determined by our genetics. Some people are more likely to store fat around the mid-section or lower body, but some people seem to store extra fat around the face. Losing fat around the face can be the same as trying to lose fat anywhere else on the body, and basic weight loss principles have to be in place.
Increasing calorie expenditure through exercise is crucial for losing weight, wherever it is on the body. It is recommended from the American College of Sports Medicine (ACSM) to get about 30 minutes of moderate exercise 5 days a week. Examples of moderate exercises are fast walking, jogging, swimming, biking, etc.
In order to lose weight, you will probably have to exercise more than the general exercise guideline recommendations. Aerobic exercise will increase calorie expenditure and help the body burn fat.
Weight lifting can help improve muscle tone and increase lean body mass. The ACSM recommends to do resistance training 2-3 days a week.
A combination of aerobic exercise and strength training are recommended for weight loss because the aerobic exercise can burn the fat and strength training increases muscle mass.
Unfortunately, humans can’t “spot reduce” for exercise. For example, if people want to lose belly fat, doing a lot of stomach crunches won’t drop fat around the belly; it will just strengthen the stomach muscles.
Some websites promote doing face muscle exercises to get rid of face fat. Doing these so called exercises will not drastically get rid of face fat. These exercises may possibly help strengthen face muscles, but overall exercise is still important for shedding extra fat.
Doing these “face exercises” will hardly burn any calories, so it doesn’t address weight loss. Calorie burning exercise is more important than doing face exercises for getting rid of face fat.
Don’t forget: one of the best ways to strengthen face muscles is to simply smile more.
Eating a healthy diet is important for getting rid of face fat. Anytime weight loss is wanted, reducing calorie intake is necessary. How much you need to cut calories depends on numerous factors.
Another important component of diet and getting rid if face fat is to eat a diet based on whole foods like fresh fruits, vegetables, whole grains lean protein and healthy fats. Limit processed foods like chips, baked goods, sweets, sweetened beverages and fast foods.
Cutting down sodium
Excess sodium can increase fluid retention, which could cause the face to look swollen. Most Americans get too much sodium; cutting out pre-packaged foods like canned soups, frozen dinners, frozen pizzas or restaurant food can help lower sodium levels.
Avoid adding extra salt to foods when cooking at home if your sodium levels are high. Read: 5 simple ways to reduce sodium intake
Some people are sensitive to sodium levels and tend to bloat up after ingesting a high level of sodium. This could add extra weight around the face and make the face look puffy.
Potassium can help with fluid balance and can help decrease fluid buildup in extracellular space, like around the face. Foods high in potassium include dairy, fruits, vegetables and seafood.
Another reason to eat a diet high in fruits and vegetables, besides for health, is that it will provides good source of potassium.
No quick fix
There is no natural way to get rid of excess fat, wherever it is on the body. Avoid taking supplements that promise quick slimming promises. More dramatic solutions like plastic surgery can of course slim the face, but fat around the face could come back.
Weight loss takes time, effort and hard work if you want it to last. Keep behaviors that promote health long term.
No perfect face
If you think you have excess face fat, keep in mind everyone’s body is different. Some people feel their face is too slim and would prefer more bulk in their face. Compromising your overall health to lose weight is never beneficial.
Avoid fad diets, gimmicks, starving yourself or other harmful quick fixes just to drop some weight off your body. Instead of just focusing on your face, think about the health of your entire body. If you are eating a healthy diet, exercising and are over all healthy, that is more important than having your face look a certain way.
Getting rid of face fat can be similar to trying to lose excess fat anywhere else on the body. In order to get rid of it, you need to increase aerobic exercise and strength training.
Face exercises are often recommended for getting rid of fat on the face, but keep in mind aerobic exercise and being in a calorie deficit are more important for getting rid of excess fat.
Eat a healthy diet made up of whole, unprocessed foods for healthy support during weight loss. Cutting out excess dietary sodium can also help lower face puffiness.