Losing weight is tricky because not everyone’s body responds the same way to weight loss strategies, and it is also impossible to control the areas that will be affected. So when someone asks, “How can I lose fat off my face?,” the honest answer is that you cannot pick a specific place on your body and force the fat to leave from there first.
When you begin to lose weight, some of that loss will show up in your cheeks and jawline, but how much and how fast will depend on things like your genetics, hormones, age, etc. Your goal should be to lose weight gradually, concentrate on your diet and lifestyle to alleviate puffiness, and possibly consider some cosmetic treatments that can help add more contour.
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Is Spot Reduction a Myth?
Yes, it is impossible to reduce fat from an isolated area through diet and exercise alone. Your body uses the stored fat that it pulls from all over your body to generate energy, and exercises that target a particular area can strengthen the muscles in that area and tone them up, but they will not create a reduction in fat in that area. The best way to lose weight in your face is to practice daily lifestyle habits that reduce fluid retention and contribute to maintaining a healthy weight.
How Can I Lose Fat off My Face?
To reduce the amount of fat and alleviate water retention and puffiness, you need to practice healthy lifestyle habits, which include:
Getting Enough of the Right Kind of Exercise
You need to move your body in ways that will burn fat and also build or preserve your muscle mass. Combining both aerobic (cardio) and resistance training helps boost your metabolism to burn calories more efficiently while retaining your lean muscle.
The JAMA Network published a review that recommends doing at least 150 minutes of aerobic exercise per week to help reduce the circumference of your waist and reduce your body fat percentage. Resistance training helps reduce fat and strengthens and builds muscle, which helps burn more fat even when you are resting. High-intensity intervals are another strategy you can use, but continuous cardio works just as well for most people, so choose the technique that works best for you and stick with it.
Sleep Matters
Many people do not understand how much getting a good night’s sleep matters to losing or maintaining a healthy weight. When you do not get enough sleep, it can actually make you feel hungrier the next day and lead to cravings, as well as zapping your energy, stalling your weight loss, and increasing puffiness. Research has discovered that not getting enough sleep can affect the hormones related to your appetite and change your eating patterns, which makes it harder for you to stick to a low-calorie, healthy diet. Make it a habit to set and stick to a consistent sleep schedule of at least 7 hours of sleep each night, which will help you lose weight and keep your body healthier.
Stick to a Healthy Diet
Sadly, there is no one-size-fits-all diet that will work for everyone, and it may take some time to learn exactly what your body responds to. Getting enough protein is one of the most important things you can focus on when you are trying to lose weight without losing muscle. Next, make sure you eat enough vegetables, carbohydrates that are full of fiber, and healthy fats. These food choices will help control your appetite because they will help you feel full for a longer time. Avoid sugar and processed foods and snacks because these are full of empty calories that add up fast and can leave you feeling even hungrier.
Also, pay attention to your beverage choices because many of them are very high in calories. Your goal should be to eat small meals that contain the right types of foods that provide you with energy and keep you full longer rather than eat foods that cause you to crash after an hour or cause water retention and swelling.
Make Sure to Drink Plenty of Water
Water is one of the most important things you need to help keep your body functioning at its best and for your weight loss journey to be successful. Sometimes, you may think you are hungry when in reality you are thirsty and your body needs water.
Too much sodium can make your face appear fatter than it actually is because you retain water, which gives your face a puffy appearance. Many people consume significantly more sodium than they realize, mostly from restaurants, fast food, and pre-packaged processed foods. Cooking your meals at home from fresh, whole ingredients, watching your use of salt, and drinking enough water during the day can help alleviate this issue.
Avoid Alcohol
Drinking alcohol can make your face look puffy because it dehydrates you and dilates your blood vessels and can leave you looking swollen the next day. If you choose to drink, do not overdo it, and drink plenty of water to offset the side effects of the alcohol. Also, stay away from the sugary mixers, as they are loaded with empty calories and can lead to blood sugar spikes followed by cravings.
Quick Tips for Facial Slimming
If you need to lose water weight from your face and reduce puffiness to make it look temporarily slimmer, here are some things you can do that can help.
- Keep a steady sleep schedule that includes getting at least 7 hours of sleep each night. You can also sleep with your head elevated to help further reduce morning puffiness.
- Avoid eating very salty dinners, drinking alcohol, and unhealthy late-night snacking before going to bed.
- Using a cool compress on your face for a few minutes when you first wake up can help calm things down.
- Take a quick walk when you first get up to get your circulation going and jumpstart your metabolism. A small study found that chewing sugar-free gum while you are walking can raise your calorie burn slightly.
Do Facial Exercises Help You Lose Fat From Your Face?
The reviews are mixed on this topic, but the closest true answer is that facial exercises can strengthen the muscles in your face and make it appear more toned, but they cannot help with fat loss. Some research also shows that facial exercises may lead to an increase in lines and wrinkles or can make existing ones worse. If you enjoy practicing “face yoga” or find it relieves stress, then you can try these techniques, but do not expect to lose fat from certain areas on your face.
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How Much Weight Do You Have to Lose to See It in Your Face?
There is no set number of pounds you need to lose before you will notice the loss in your face, and it will be a different amount for different people. Many doctors and dieticians have agreed that most people will see changes in their face after losing between 5 and 10 pounds. If they are on the heavier side, it may take a bit more weight loss before their face looks slimmer, but most people will see changes in their cheeks, jawline, and under their chin before they will see changes on their hips or thighs.
Other Ways to Eliminate Fat on Your Face
There are a number of cosmetic treatments that can help slim down the appearance of your face and get rid of excess fat deposits.
One issue that some people have is excess fullness around the jawline that is caused by the buildup of the masseter muscles. Your muscles can bulk up in this area from excess chewing, but a skilled professional injector can use Botox injections to help relax these muscles, which can slim down a square, bulky-looking jaw in a few months.
Another option is buccal fat removal surgery, which removes the fat pads inside the lower cheeks to create more contour and make your face look leaner. There are surgical risks involved, and this technique can also exacerbate the look of cheek hollowing that tends to naturally occur as you age.
Liposuction or cosmetic treatments that incorporate a form of mini-liposuction can also help remove unwanted pockets of fat from your face. This permanently removes these fat cells, and they will not come back, but the remaining fat cells can grow larger or smaller with weight fluctuations, which may cause unexpected results.
If you are considering a cosmetic treatment to help you remove fat and slim down your face, make sure to choose a board-certified plastic surgeon to consult.
You Can Start This Week by Making Small Changes
- Set a target for exercise of at least 2 and a half hours of moderate cardio exercise every week, plus two or three short resistance training sessions that target all your major muscle groups, and be consistent in following your schedule.
- Cook meals with whole foods and focus on lean protein, like chicken, eggs, and Greek yogurt, veggies, healthy carbs like beans or whole grains, and healthy fats like olive oil and avocado, etc.
- Watch your sodium intake.
- Carry a water bottle everywhere you go and be deliberate in drinking enough water each day.
- Set up a bedtime routine and stick to it, making sure to get a good night's sleep.
- Avoid alcohol.
- Track your progress by taking photos of your face from the front and side spaced a few weeks apart so you can watch the gradual changes.
How Long Does It Take to Lose Weight in Your Face?
Once you begin practicing your healthy lifestyle choices, you should notice reduced puffiness in the morning after about two weeks. After four to eight weeks of exercise and healthy eating, you should see a significant difference in the definition of your face because you will be losing body fat from all over your body and reducing your fluid retention.
Everyone loses body fat differently, and your pattern of loss may be quite different from someone else's, and you may see results faster or more slowly, but stick with your plan and know that the changes you are making are gradually improving your health and will soon become noticeable on your face and the rest of your body.
Batash Endoscopic Weight Loss Center Can Help
Unfortunately, there is no way to force your metabolism to burn fat from your face first, but you can help create conditions in your body that help you gradually burn fat and reduce puffiness.
Dr. Steven Batash and the team at Batash Endoscopic Weight Loss Center can craft a weight loss plan that is personalized to meet your needs and circumstances that will help you reach your weight loss goals. They offer safe and effective solutions that are known to work and will help guide your weight loss journey every step of the way. Their nutrition and lifestyle coaching can help you learn how to make adjustments to your habits that will result in a reduction in your body fat percentage and enhance your health and your appearance.
Losing weight can sometimes cause unexpected results and leave you with loose skin or accumulations of fat in areas where they are not wanted. Batash Aesthetics can help put the finishing touches on your weight loss results, including removing any pockets of unwanted fat that may be present on your face.
Set up your personal consultation today to learn more about how we can help you reach your weight loss goals and give you the slimmer face you are looking for.
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