Is there anyone on the surface of the globe who doesn’t want to look beautiful and attractive? The answer to this question will come in affirmative.
Eating right and being physically active are some of the good habits that can help to keep face young and attractive.
But having facial fats such as chubbiness of cheeks and double chin can spoil the desire of keeping the face looking young and attractive.
Although fat does not accumulate on a single part of the body, instead, it accumulates all over the body. Eating foods that are high in calories, saturated & trans-fat, and sugar can lead to fat accumulation.
Besides, many people find it challenging to lose face fat and to get rid of chubby cheeks and double chin. They always try to lose fat from one area of the body. But the truth is losing fat from a specific area is difficult.
Although focusing on some home remedies and exercises to lose overall body weight can help to lose weight from the face.
Home Remedies to Lose Face Fat
1. Drink Adequate Water
Water acts as a natural medicine for many health-related ailments. Drinking adequate amounts of water every day helps to boost metabolism, which leads to burning more calories.
In a study, it was found that drinking 500 ml of water increased the metabolic rate by 30% and improved calories burning speed.
In another study, drinking 500ml of cold and room temperature water showed an increase in calorie burning by 2.9% and 2.3% respectively.
A high rate of burning calories helps to lose fat from the whole body, which also helps to lose fat from the face as well.
Water also helps to induce the feeling of fullness which reduces hunger and encourages to eat less unnecessary snacks.
In a 2014 study, 50 overweight female participants drunk 500 ml of water above the usual water intake 30 min before breakfast, lunch, and dinner for eight consecutive weeks. After the eight weeks, the participants experienced suppression in appetite and reduction in weight & body fat.
Water also helps to reduce overall liquid calorie intake, which comes from drinking soda, juices, sweetened coffee, or tea.
In a randomized clinical trial, it was found that replacing caloric beverages with non-caloric beverages resulted in average weight losses of 2% to 2.5%.
Thus daily drinking adequate water can help in many ways to lose fat from the face. From boosting metabolism to appetite suppression, water helps to burn calories and controls the calories intake. As a result, it helps to lose overall weight which leads to lose fat from the face.
2. Be in Caloric Deficit
Energy is essential to keep us alive and our organs to function correctly. Calories are the one which provides the vital energy to the body. For maintaining a stable weight, the calories intake must be the same as the calories used.
According to the National Health Service (NHS), to maintain a healthy weight, an average male needs around 2,500 kcal a day and an average female around 2,000 kcal a day.
However, if calories intake are less then calories used, then it is called a calorie deficit. And to lose fat, it is essential to create a calorie deficit in the body. [1]
On account of the calorie deficit, the body starts taking energy from stored fats. As a result, the body begins losing fat from the whole body.
Although, the amount of calories intake to create a calorie deficit depends on a variety of factors such as current body weight, height, age, gender, and physically activeness.
But, according to researcher’s estimation from Journal of the Academy of Nutrition and Dietetics, it is vital to create 3500 calories deficit per week to lose 1 pound of fat or 7700 calories deficit per week to lose 1 kg of fat.
Besides, another study at National Institutes of Health investigated the effect of restricted caloric intake on average weight or slightly overweight adults of age under 50. The calorie-restricted group was asked to maintain a 12% calorie restriction for the 2 years. At the end of the study, the researchers found an average reduction of 10% in body weight, mostly body fat.
3. Control Carbohydrates Intake
Carbohydrates are the primary source of energy and acts as a fuel for many vital organs of the body. Consuming excess carbs provide extra calories which our body cannot use and store as fat and are one of the reasons for obesity and weight gain. Consuming food items high in carbohydrates can lead to obesity which in turn makes a face bloated.
Eating a low-carb diet restricts the number of calories intake which, as a result, force the body to burn the stored fat for fuel.
Studies have shown that low-carb diets reduce the appetite and help to eat fewer calories which leads to a reduction in weight and fat. [2, 3]
Although, there is not enough evidence what constituents a low-carb diet. The need for daily intake of carbohydrates depends on the height, weight, gender, and activity levels of a person. A low-carb diet for one person may not necessarily be the same for another individual.
But, for an obese individual, maintaining a 20-50 grams carbs intake per day will work. It will help the body to get into ketosis that reduces the overall fat and also from the face.
4. Eat Foods Contain Soluble Fiber
As name explained, soluble fibers are water-soluble fibers and transformed into a gel-like substance during digestion.
Soluble fiber provides many health benefits, including digestive system regulation, micronutrient absorption, and prevention of several gastrointestinal disorders. [4]
Soluble fiber helps to provide good bacteria in the large intestine, which makes gut bacteria healthy and promotes overall fat loss by reducing the appetite.
The intake of soluble fiber foods increases satiety and improves blood lipid concentrations and glycemic response. It can help to improve glucose and insulin concentrations and reduce BMI, body weight, and body fat.
Soluble fiber elevates the bile-acid excretion, appetite-suppressing hormones and incretin hormone which increase the satiety and help to eat less. [5]
Besides, in a double-blind clinical study, 100 overweight healthy Chinese adults were evaluated with 8, 14, 18, or 24 g/day of wheat dextrin (a type of soluble fiber) for 21 days. The 24 g group and 14 & 18 g group showed a significant decrease in the feeling of hunger from day 5 and 7, respectively to the end of the study. At the same time, the caloric intake per day was also evaluated for 9 weeks. From week 2 to the end of the study, the 14 g, 18 g, and 24 g groups showed a significant decrease in caloric intake.
Soluble fiber prevents the absorption of dietary fat and cholesterol, which leads to decrease in the level of bad cholesterol (LDL-cholesterol) in the blood. Soluble fiber also slows the digestion, which helps to a decrease the absorption of carbohydrates and other nutrients into the bloodstream. As a result, controls the blood glucose after a meal. [6]
How to get Soluble Fiber
According to the U.S. National Library of Medicine, soluble fiber is found in a variety of following foods:
- oat bran,
- barley,
- nuts,
- seeds,
- beans,
- lentils,
- peas,
- psyllium and
- Some fruits and vegetables.
5. Balance Sodium Intake
Although sodium is essential to maintain fluid balance inside the body and to support the nerve impulses, which help the body to function correctly. But eating foods like fried and processed foods provide excess sodium to the body and force the body to retain water to balance it.
Different researches have proved that consuming excess sodium can lead to fluid retention and obesity. [7, 8]
Sodium does not add fat to the face, but consuming too much sodium leads to fluid retention, which makes a face to appear fat.
Although in randomized controlled trials, the guideline of adequate intake of sodium that would not show a deficiency was calculated as 1,500 milligrams a day. This guideline is set for men and women 14 years of age and above and pregnant women. [9]
So, avoid munching processed foods because they contain excessive levels of sodium. Be conscious and cautious about the intake of sodium levels to prevent accumulating the unwanted flab on the face.
6. Drink Green Tea
Green tea is consumed as one of the healthiest beverage and has long been appreciated for its human health benefits, including the burning of fats.
Green tea contains caffeine and a type of polyphenols called flavonols, commonly known as catechins. [10]
One research at the Department of Human Biology, Maastricht University, Netherlands found that caffeine and catechins boost metabolism and improve fat reduction by increasing energy expenditure and fat oxidation.
In a 2012 study, in total, 270 men and women were investigated for 12 weeks and divided into two groups (control group and catechin group). After the survey, it was concluded that the group who drunk green tea significantly decreased body fat percentage, and body weight.
So, adding green tea can help to lose overall body fat which, as a result, make it easy to lose fat from the face as well.
7. Add Red/Cayenne Peppers
Being used as a rich source in Vitamin A and C and low in calories, cayenne peppers are also used as a spicy ingredient to enhance the flavor.
The spiciness is due to phytochemical found in cayenne peppers called “Capsaicin,” which boosts metabolism, reduces hunger and aids in healthy digestion.
Eating a meal containing Capsaicin helps to eat less and provides the feeling of fullness. It helps to increase the satiety hormone “GLP – 1” and reduces the production of the hunger hormone “ghrelin.“ [11]
Capsaicin can also be used as an anti-obesity therapy. As it is spicy, it raises the core body and skin temperature, which helps to burn more calories and promotes fat oxidation. [12]
Addition of Cayenne peppers can also provide gastrointestinal benefits for digestion. It does so by stimulating gastric mucosal defense, regulating gastrointestinal secretions & absorptions, and preventing from gastrointestinal pathogens. [13]
Thus by adding cayenne peppers into the diets provide various health benefits which will be beneficial for the weight loss.
8. Include Sweet Potatoes
Sweet Potatoes are root vegetables and are considered as a healthier alternative of potatoes. They are loaded with healthy nutrition which can be beneficial for losing weight.
Sweet potatoes are high in dietary fiber, and a medium-sized contains about 3.8 grams of dietary fiber. [14]
Dietary fiber helps to increase satiety, decrease absorption of macronutrients, and alter the secretion of gut hormones. Thus, it helps to reduce body weight and body fat. [15]
Sweet potatoes are also low in calories, and high in water and a medium-sized contains about 103 calories and almost 80% water. [14]
As calorie deficit plays a significant role in weight loss, and it is essential to create a 500 calories deficiency each day. So, by including sweet potatoes to the diet will quickly help to achieve the required calorie deficiency.
Also, in a study, it was found that eating foods with high water and low calories content associated with reductions in body weight. [16]
9. Eat Carrots
Carrot is also a healthy root vegetable and naturally low in calories and full of nutrients that can help in the weight loss efforts. It is a good source of moisture, carotenoids, and dietary fiber. [17]
The moisture content of carrot ranges from 86 to 89%, which is sufficient to keep the body hydrated. This moisture also helps to induce the feeling of fullness which reduces hunger and encourages to eat less unhealthy snacks.
It has also been proved that dietary fiber helps to increase satiety, decrease absorption of macronutrients, and alter the secretion of gut hormones. Thus, it helps to reduce body weight and body fat. [15]
It is also low in calories, and one cup of sliced carrot contains only 50 calories. For these reasons, carrots may be a useful addition to an effective face fat loss effort.
10. Add Tomatoes
Tomatoes are known to be rich in vitamin A, C, and K, and it is packed with the nutrients which are beneficial for the body.
In a study, it has been found that obesity leads to chronic oxidative stress which, as a result, cause weight gain. In addition, it has also been found that dietary antioxidants can fight against these harmful oxygen radicals. [18]
Naturally, tomatoes contain an antioxidant called “Lycopene,” and tomato salad can provide this antioxidant in the highest concentration. [19]
So, by consuming tomatoes salad regularly, being an antioxidant supplement, can reduce oxidative stress which can lead to a reduction in the body weight.
11. Eat Citrus Fruits
Citrus fruits such as Grapefruit, Orange, Lemon, and Limes are most commonly thought as a good source of Vitamin C. These are also a good source of dietary fiber and phytochemicals such as flavonoids and carotenoids. [20]
The fiber, flavonoids, and carotenoids are the nutrients of citrus fruits that are beneficial in fat reduction.
Various studies have proved the role of flavonoids, and carotenoids in the reduction of obesity. [21, 22, 23]
On the other hand, dietary fiber helps to increase satiety, decrease absorption of macronutrients, and alter the secretion of gut hormones. Thus, it helps to reduce body weight and body fat. [15]
However, in a study at Annals of Internal Medicine, found that increased fiber intake is a simplified approach to reduce weight.
12. Reduce Stress Levels
Many kinds of research have been proved that stress plays a significant part in weight gain. First, stress makes appetite low, and continuous stress increases crave for overeating.
During short term stress, the nervous system sends a signal to adrenal glands to release “epinephrine” hormone, which triggers the fight-or-flight response of the body. It, as a result, brings the appetite low and temporarily puts eating on hold. When the stress persists or continuously rise, the adrenal glands release another stress hormone “Cortisol.” Cortisol causes the insulin level to increase and blood sugar to decrease. As a result, it enhances appetite, which increases crave for eating sugary and fatty foods. [24]
This, in turn, leads to the accumulation of fat in the whole body, including the facial area.
To effectively reduce the elevated cortisol level, some lifestyle changes need to be implemented. Regular physical exercises and yoga practices have been proved to release stress. Food also contributes to modulate the stress levels. Consuming healthy foods keep the stress levels under check, preventing extra fat from accumulating on the face.
13. Sleep Well
Quality of sleep matters a lot in life. Little or excess sleep than the required extent shows its effect on the face. In particular, the areas of the face surrounding the eyes and cheeks look swollen or chipped out.
Some studies also confirmed that sleep disturbances could play an essential role in the development of obesity. These studies found that short sleep increases hunger promoting hormone “Ghrelin” and decrease satiety promoting hormone “Leptin.” These changes in appetite-regulating hormones affect both caloric intake and energy expenditure.
Besides, a study at King’s College, London found that short sleep increased intake of an extra 385 kcal per day and no changes in total energy expenditure or resting metabolic rate. As a result, lead to an increase in net positive energy storage, which may contribute to weight gain.
In another research, when participants were tested on 8.5 hours’ and 5.5 hours’ time-in-bed conditions for 14 days diet of moderate calorie restriction. 8.5 hours’ time-in-bed condition showed 55% more reduction in fat and 60% increase in fat-free weight loss than 5.5 hours’ time-in-bed state.
So, by enhancing the quality of sleep will help to lose weight from the whole body, which will lead to lose weight from the face too.
Exercises to Lose Face Fat
Fat accumulation in the body is the result of eating energy-dense fatty and sugary foods and not involving in these energy-burning physical activities. Exercises can help to burn some extra calories, which can lead to losing fat.
There are different types of exercises which can help to lose overall fat, including facial fat.
14. Cardio Exercise to Lose Face Fat
Cardio exercises are a vital component to tone muscle, burn calories, and to lose weight. Cardio exercises can be practiced anytime and even at home and don’t require a lot of space or fancy equipment.
There are enough results from randomized trials which have proved the effects of aerobic training, resistance training, and the combination of the two on the reduction of fat mass in overweight and obese adults. [25]
In addition, in a 2015 study for 5 months on obese post-pubertal adolescents proved that cardio exercises could help to increase the fat loss.
Overall fat loss through cardio exercise can help to lose fat from face.
Facial Exercises to Lose Face Fat
Facial exercises can contribute to the removal of face fats to a great extent. Regular periodic facial exercises give expected results faster than the anticipated.
They help in tighten and toning of facial muscles, making it look rejuvenated and healthy. As a result, help to get a young and fresh look with a bright face cut.
The best part of facial exercises are they can be practiced anywhere and can be included in the regular exercise regime.
15. Simhasana or Lion Pose Exercise
It is known as “best face exercise” to reduce face fat. Practicing Lion pose increases blood flow to the face and strengthen and tone the facial muscle, which stimulates the reduction of facial fat. This asana is also helpful in reducing stress from face and mind, which also provide additional benefits in face fat loss.
How to Perform:
- Kneel comfortably on the floor and place both the hands on the thighs.
- Next, bring the head facing forward and straight.
- Wide-open the mouth and stick the tongue outwards and stretch it downwards, towards the chin forcefully.
- During exhale make a roaring sound like a lion through the throat.
- Repeat the exercise 8-10 times per session.
16. Lip Pull Exercise
This exercise tones the facial muscle and gives high cheekbones and a prominent jawline.
How to perform:
- Sit or stand in a comfortable position.
- Next, bring the head in a normal position and should be facing forward and straight.
- Lift the lower lip high as much as possible by pushing the lower jaw out.
- Now, feel a stretch in the chin muscles and jawline.
- Remain in this posture for 10-15 seconds, then relax and repeat.
- Perform the lip pull exercise 10 – 15 times at a single session.
17. Cheek Pull Exercise
A good exercise for toning and firming drooping cheeks. It provides pressure to a vast area of cheeks which smoothens the cheek folds to give a younger-looking face. It is a perfect exercise for the cheek muscles, which helps to reduce flabbiness of the cheeks.
How to perform:
- Sit or stand in a comfortable position.
- First, clinch the teeth tightly.
- Then, start from lifting one side of check to the maximum possible extent towards the eye.
- Make sure to close the eyes.
- Feel the stretch and strain in the cheek.
- Hold the posture for 10 – 15 seconds and relax the face.
- Do the same for another side of the cheek.
- Repeat the process for at least 10 – 15 times to get the better result.
18. Mouthwash Technique
This exercise tones the facial muscles by strengthening them. It does not only reduce chubbiness but also keep those laugh lines at bay.
How to perform:
- Fill up the air inside the mouth and forcefully push both sides of cheeks one after the other.
- Hold the air to each side of the cheek for a few seconds and then move on to the next side.
- Continue the procedure for 20-30 seconds, relax, and repeat a couple of times.
19. Fish-Face Exercise
This exercise provides tightness to the cheekbones which tones the area around the cheek. It also stretches the cheek muscles, which reduces flabbiness and gives a firm and clear-cut face.
- Firmly suck in cheeks and lips inside, replicating the face like a fish’s face.
- By maintaining the posture, try to smile.
- Do it for 20 – 30 seconds.
- Relax and repeat.
- Perform this exercise at least 10 times and do it twice daily.
- At the end of the exercise, burn on cheeks and jaw will be felt.
Conclusion:
To effectively reduce the face fat, some lifestyle changes need to be implemented. Instead of only focusing to lose fat from face, making efforts to lose overall body fat will give a better result. Including some fat burning foods, exercises, stress less mind, and the right amount of sleep will help to lose overall weight which, as a result, reduce fat from face.
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