If you’re wondering how to lose weight in your face, you’re not alone. Many of us struggle with excess weight around our cheeks and chin, which can be frustrating and confidence-damaging. Unlike other areas of our body, it’s much harder to disguise a double chin or puffy cheeks which often make people feel self-conscious.
Unfortunately, it isn’t possible to target specific areas of the body for weight loss. Some people lose weight from all over their body uniformly and others see bigger differences in their hips or thighs.
There’s also little evidence that facial exercises are effective for weight loss, no matter how frequently you do them. However, the good news is that the face is usually one of the first areas to benefit from noticeable weight loss. In this article, we look at how to lose weight in the face with simple practical steps that you can incorporate today.
Drink 2 Liters of water every day
One of the biggest causes of puffiness in the face is fluid retention. This is where the body holds on to water, often because it’s not getting enough and wants to conserve hydration levels. The water is stored around the body which makes it swell to a larger size and can make it appear bloated.
Although it might sound counterintuitive, drinking more water actually decreases fluid retention. Once the body’s hydration levels return to normal, it no longer needs to hang onto water as a backup. This means that puffiness quickly decreases, making an increase in water consumption one of the fastest ways to lose weight from your face.
Ramp up the cardio
We can’t talk about how to lose weight in your face without discussing cardio. It’s a highly effective way of reducing both facial and body fat and can help you to slim-down for good. Conventional wisdom says that medium intensity for long durations (30+ minutes) is the best way to go for fat-loss.
However, high-intensity interval training (HIIT) is also proving to be effective in this area and is less time-consuming, making it more convenient all around. Increasing cardio or aerobic exercise will help you to reduce stored fat from all over your body, including your face and neck.
Swap refined carbs for veggies
Knowing how to lose weight in your face is as much about diet as it is about exercise. Refined carbohydrates in particular (like pasta and biscuits) are associated with increased fat storage, so eating them can hamper your weight loss efforts.
They’re also low in many key nutrients like vitamins, minerals, and fiber, which means they don’t support your body in looking and feeling it’s best. Swapping refined carbs for vegetables can help you to lose weight from your face and neck, as well as support your skin’s natural repair process. Not only will your face look slimmer, but your skin will also be clearer and more radiant too.
Boost your fat-burning results
One way to see results faster is to use a fat-burner like PhenQ. It helps to speed up the fat burning process by boosting your body’s metabolic and thermogenic rates. PhenQ also suppresses your appetite which makes over-eating and hunger cravings a thing of the past. This helps to support your exercise and nutrition efforts so that you get the best possible results from all your hard work. You’ll soon be on your way to a slimmer face and feel more confident about your facial features.
Improve your sleep quality
Sleep quality is a big contributor to weight loss, yet it’s often overlooked by most people. Lack of sleep can increase the levels of stress hormones that cause your body to hang onto excess weight. Tiredness can also make you more likely to reach for sugary snacks as an energy-boost and undermine your healthy eating efforts.
And that’s all before we’ve talked about the facial puffiness a bad night’s sleep can cause! If you aren’t sleeping well then take steps to address it such as cutting out screens an hour before bed and avoiding caffeine in the afternoon. Increasing your exercise levels will also make your body feel more tired so you sleep more soundly throughout the night.
Use bronzer strategically
Strategic use of bronzer can help to define your features and give the appearance of a slimmer face. It may not be a complete solution but can help your face to look more toned while the other steps like water and cardio take effect. The best part is that the results are instant! Dust bronzer on the sides of your forehead, cheekbones (or where they would usually be), end of the nose, and jawline to create a slimmer face shape instantaneously. YouTube is a great source of tutorials if you aren’t quite sure where to start.
Cut back on alcohol
Alcohol contains 7 calories per gram making it more energy-dense than carbohydrates or protein, yet without any of the nutrient benefits. Regular alcohol consumption can sabotage your weight loss efforts as well as cause puffiness and bloating around the face. So, if you’re pondering how to lose weight in the face then cutting back on alcoholic drinks should be a no-brainer.
Instead of meeting friends at the pub, try a coffee shop or sporting activity instead. If you do head for a night on the town, then look for non-alcoholic versions of your favourite drinks to cut back on calories. Alternating alcoholic drinks with water and drinking a big glass when you get home can also help to reduce facial puffiness the next morning.
How to lose weight in your face – A summary
Drinking more water and limiting alcohol consumption can help to reduce puffiness and decrease water retention so that your face appears slimmer. Ramping up your cardio, swapping refined carbs for veggies, and incorporating a fat burner like PhenQ can help you to lose excess fat from your body, including your face where it’s sometimes most noticeable.
Strategic use of bronzer can also give the appearance of a slimmer face and more defined features in the short-term. Combining these efforts with decent sleep will get you the best results and help you to achieve a slimmer face and body too.
Read: 5 Tips to lose weight on time before your summer wedding
How weight gain affects your post-weight loss face
Your skin stretches to accommodate extra fat being stored on the body. This is true for your face as well: Your neck, jaw, and cheeks will stretch as you gain weight. Upon losing that weight, you may experience loose skin – although not every dieter does.
A lot of how your face changes after you lose weight depends on your age, especially because skin elasticity weakens with age. If you’ve been overweight your entire life and are now losing weight, it may be more difficult for your features to shrink without leaving some excess skin.
For most people, however, the process of losing weight reveals an entirely new appearance and one that may even be unrecognizable depending on when they gained weight, how much they gained, and how much fat they lose.
Losing weight at a steady rate of 1-3lb a week is healthiest and should reduce your risk of experiencing a weight loss face transformation that you would rather forget.
Why weight loss improves your facial appearance
Because you can’t “spot reduce” fat from problem areas on your body, you’ll gradually lose fat from all areas. Don’t expect to see weight loss in your face alone. And, just as losing stomach fat reveals the abdominal muscles that lie below, losing fat from your face reveals sharper features. This can change, and often enhance, your appearance.
Having a low body fat percentage, typically between 6 and 15 percent body fat, will probably improve your appearance. Fat loss reveals more defined features, including a sharper jawline and sharper cheekbones.
As you lean out, fat distribution will also change throughout your body. This means that you may lose fat from some areas in your face, such as your jawline, and gain more fat higher in your cheeks. And, while it may sound unattractive to have any fat in your face, it’s a reflection of your good health and the results of your efforts, especially in the gym.
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