How To Reduce Fat On Face?

How To Reduce Fat On The Face?
Spread the love

We all love to get the snatched look with a toned and chiseled face but sometimes when you are trying to lose weight the weight loss is not always from the places you want to see it. Face fat could sometimes be one of the last to go. So, in today’s blog let us understand how and if you can reduce fat on your face.

What causes face fat?

There are various reasons that could cause cheek fat or an extra build-up of fat around the face, and one of the most common reasons is when you have generally developed excess fat on the rest of your body. 

Here are some of the reasons that could lead to an excess of fat on your face:

  • Poor diet, lifestyle, and lack of sleep
  • Aging 
  • Certain genetic conditions and medications, such as steroids
  • Hormonal imbalances and related health conditions such as thyroid
  • High salt and alcohol intake 
  • A condition known as moon facies where the face gradually swells and there is an extra deposit of fat on the face – this requires medical attention 
  • A condition known as Cushing’s syndrome, which is a result of very high levels of the hormone cortisol over a long period of time

Looking for the perfect Indian diet for Weight Loss?

India's top Weight Loss nutritionists are here to help

Required
Invalid number
Invalid Email Id
healthy meal plate

How can one reduce fat on the face?

There is no way to reduce fat on the face, however, you can tone your facial muscles and improve circulation by preventing swelling. 

Try out these exercises to improve your circulation, prevent swelling and tone your facial muscles.

1) Boost and lift up your cheekbones

  • Place your fingers over both cheekbones.
  • Now carefully and gently lift the skin in these areas, until you feel a stretch.
  • Open your mouth in an elongated ‘O’ shape and do this till you feel a stretch in the muscles of your cheeks.
  • Hold this position for about 5 seconds then return to your regular facial expression.
  • You can repeat this exercise about 10 to 15 times.

2) The lion pose

  • For this one, sit down on the ground with your knees touching the ground.
  • Your knees should be bent and at the same time, your palms should be placed on your thighs.
  • Now stick out your tongue and stretch it in a downward motion as much as you can.
  • Keep extending the tongue as much as possible.
  • At the same time as you are doing this exercise, try to exhale through your mouth and make a roaring motion like a lion.
  • Now come back to your normal facial expression.
  • You can repeat this exercise 4 to 5 times. 

3) The tight cheek squeeze

This exercise is also a great way to lose unwanted fat on your face.

  • Tilt your head as back as you can and at the same time, push your chin towards the back.
  • Now suck in your cheeks as much as you can.
  • Hold this pose for about 5 seconds and then release to come back to your natural facial expression.
  • You can repeat this exercise for 10 to 15 sets.

4) The jaw release 

  • You can do this exercise while standing up or sitting down.
  • Now hold your mouth in such a pose as if you are eating something.
  • You have to make an eating or chewing pose while keeping your mouth closed.
  • At the same time, breathe in and out through your nose. 
  • Now come back to your normal facial expression.
  • You can repeat this exercise 4 to 6 times.  

5) The puffer fish press

This exercise can help you lose facial fat, especially around the mouth area.

  • Close your mouth tightly and then puff up your cheeks by filling them with air.
  • Now you have to move the air from one side of the cheek to the other side.
  • Repeat the same motion for about 30 seconds and then return to your normal facial expression.
  • You can repeat this 10 to 15 times.

6) The locked tongue pose

  • Sit down on the ground in a comfortable position.
  • Now place the tip of your tongue on the roof of your mouth.
  • You have to keep forcing your tongue against the roof of the mouth till you feel a kind of stretch in your neck.
  • Now release and come back to your normal facial expression.
  • You can repeat this exercise 4 to 5 times.

7) The chin lock pose

  • For this exercise, sit down on the ground in a Lotus position, or aalti paalti position, where your legs are bent at the knee and placed over each other.
  • Make sure that you place your hands on the knees, and at the same time, you have to lift your shoulders in an upward motion and bend forward from the waist as you do so.
  • Bring down your chin in such a way that it sticks in between your chest area and your collar bones. 
  • Now hold your breath for as long as you comfortably can.
  • Come back to your original pose.
  • Repeat this exercise a few times.

8) The jaw flex

  • Tilt your head as back as you can, so that you kind of look at the ceiling.
  • Now you have to move your lower lip over your upper lip, and do this till as far back as you can.
  • Try and do this till you feel a kind of stretch in the muscles around your ear.
  • Hold this position for about 10 seconds then return to your normal facial expression.
  • You can do this for about 10 to 15 repetitions.

9) The neck roll

  • Sit down on the ground and make sure that your head is facing in the front direction.
  • Now gently bend your head towards any one side and keep it in the same line as your chin.
  • At the same time, you will have to turn your head in a circular round motion.
  • Make sure that your spine is straight and your shoulders are down as you move your head. 
  • Now come back to your original pose.
  • You can repeat this exercise a few times, both clockwise and anti-clockwise.

Looking for the perfect Indian diet for Weight Loss?

India's top Weight Loss nutritionists are here to help

Required
Invalid number
Invalid Email Id
healthy meal plate

Can you really reduce fat on the face?

Spot reduction is not possible anywhere on your body but reducing your overall body fat then it can help you reduce fat on your face along with other areas on your body.

1) Include cardio exercises in your exercise routine

  • Cardio exercises or aerobic exercises are a good way to lose fat overall from the body.
  • This is also a good way to have weight loss in a balanced way, where you will lose weight and fat from all parts of the body in a stable way.
  • If you are a beginner, you can start off with low to moderate cardio exercises.
  • As you progress, and as you get more comfortable with these exercises, you can gradually move on to the more intense and higher level of cardio exercises.

2) Reduce your alcohol intake and smoking

  • If you consume alcohol and smoke, now is a good time to reduce the amount of alcohol that you consume, as well as reduce the amount of smoking you take part in.
  • In terms of weight loss and facial fat reduction, it will be best if you can give up alcohol consumption or smoking completely, but if that is not possible, you can significantly reduce the amount that you currently do.
  • Alcohol contains a lot of empty calories which means that while it has no nutritional benefits, it can still fill you up with calories.
  • One of the ways to lose weight is to have lesser calories and burn more calories than you consume, and alcohol consumption does just the opposite for weight loss.

3) Continue with your facial exercises

  • The facial exercises that we have shared for helping with the loss of facial fat are easy to perform, take very less time, and can easily be done anywhere and at any time of the day.
  • If you want to consistently lose fat on your face and get positive results from the exercise, make sure that you are consistent and regular with the exercises.

4) Focus on your overall diet

  • As with any weight loss journey, when you are trying to reduce fat from the face, it is important that in addition to the exercises, you also focus on your overall diet.
  • A balanced and nutritious diet will make sure that you are getting the required nutrients and not taking in too many calories.
  • It will also give you the energy to carry out your regular exercise routine and be fit.

5) Get enough sleep

  • The quality of your sleep and the amount of sleep you get are also key to helping lose fat from the face.
  • Not getting enough sleep is also one of the reasons for gaining weight, or not seeing enough results out of your exercise routine.
  • Also, when you sleep late or have poor sleeping habits, there is a possibility that you may want to indulge in some late-night binge eating, which is another big cause of weight gain.

6) Drink plenty of water

  • Try and have a glass of water before each meal, so that you feel full and do not tend to overeat.
  • Often, we feel hungry, but it is our body’s way of signaling to us that we are thirsty.
  • In such a situation, you can have a glass of water and wait for some time, before you reach out for something to eat. 

7) Add strength training to your routine

  • Strength training helps boost your metabolism and build muscles which is the best way to reduce body fat percentage. 

Fittertake

Setting realistic goals are the best to successfully achieve your weight management goals. Spot reduction can derail you from focusing on real progress. It is important to make consistent and committed effort with expert guidance for sustainable and safe results. 

Make sure to take a comprehensive approach to weight loss journey and goals. By improving your diet, having a personalized exercise routine, improving your sleep quality, and managing your stress levels.

If you need help losing weight more sustainably, Fitterfly’s weight management program is India’s first doctor designed and recommended program that will not only help you lose weight but also keep it off. You can reach out to us at 08069450746.

- By Fitterfly Health-Team
Looking for the perfect Indian diet for Diabetes?

India's top Diabetes nutritionists are here to help

Required
Invalid number
Invalid Email Id
healthy meal plate