8 Effective Ways to Lose Face Fat

1. Water is the way

Get those eight glasses per day! A 2008 study found a strong correlation between drinking more water and shedding pounds. Reach for a glass of water before reaching for a snack, since we often confuse thirst for hunger.

Some small studies have found that people who drink water before meals consume fewer calories, but more research with larger sample sizes is needed.

Drinking water can also help reduce puffiness and bloating in your face, since proper hydration decreases fluid retention.

2. Get that heart rate up

Cardiovascular exercise is a great way to lose weight in your face and everywhere else. Cardio gets your heart rate up, gets you breathing heavier than normal, and usually triggers some sweat.

The intensity of cardio exercise can be low, moderate, or high. The higher the intensity and the longer you exercise, the more calories you burn.

If you’re short on time, try high-intensity interval training. Research shows it can burn more calories than a steady cardio session of the same length.

For example, try running or biking as fast as you can for up to 1 minute, and then slow to an easy speed for 3 or 4 minutes. Continue alternating intensity for at least 15 or 20 minutes for mega calorie burning.

3. Lose the booze

Alcohol is an inflammatory substance, and when mixed with sugary ingredients and carbonation, it can cause bloating, gas, fluid retention, and inflammation. All this can lead to a swollen face. Plus, the calories from alcohol can add up quickly.

Alcohol also causes dehydration, which means your body will try to hold on to fluid. This leads to puffiness — especially in your face.

Reducing your alcohol consumption can greatly help your quest for a chiseled face and other weight loss goals. It’s also an easy way to save a few bucks, amirite?

4. Rest is best

Staying up into the wee hours of the morning makes you more likely to engage in nighttime eating. A 2017 study found a correlation between after-dinner snacking and weight gain.

Nighttime snacking not only increases your intake but also confuses your body’s circadian rhythms. This is linked to weight gain even when extra calories aren’t being consumed.

When you don’t get enough sleep, your body produces higher levels of the stress hormone cortisol, which is linked to a slower metabolism and increased appetite.

5. Don’t be so salty

Consuming too much sodium leads to fluid retention, which causes swelling and puffiness in your face and other areas. Reducing your sodium intake can slim down the appearance of your face.

The easiest way to reduce your sodium intake is to eat fewer processed foods.

6. Chin-ups and cheek-puffs

There’s limited info on the effectiveness of facial exercises for facial contouring. But since there aren’t any negative side effects, why not give it a try?

Anecdotal studies show that facial exercises may help tone and tighten facial muscles, possibly reducing face fat and leading to a slimmer appearance overall.

Some common facial exercises include clenching your teeth while holding a smile for several seconds at a time, puckering your lips and moving them back and forth on either side of your face, and moving air from cheek to cheek.

7. Sayonara, sugar

No weight loss plan is complete without cutting back on calories, especially those from refined carbs (like sugar). Refined carbs are found in foods like pasta, white rice, bread, cookies, crackers, chips, sugary drinks, and most baked goods and packaged snacks.

Instead, choose nutrient-dense, satisfying eats like whole grains and high fiber foods such as fruits, vegetables, nuts, and legumes. Lean meats and dairy are also healthier alternatives to refined carbs.

8. An ounce of prevention

The easiest way to get rid of fat in your face is to never gain it in the first place. Facial fat is generally linked to extra body fat. Following the above steps for a healthier lifestyle can help you prevent facial puffiness and maintain a svelte profile.