How to Lose Face Fat is one of the most searched questions on Google. If you are one of them then you are at the right place to get rid of face fat at home.
Most people don’t realize that fat isn’t only stored in your butt, thighs, and hips. It can also be found around your face, and when you have too much of it, you end up with jowls, puffy cheeks, and chubby cheeks. For many people, their face is the last place they gain weight because unlike other areas of the body, it’s easy to take in fewer calories without even thinking about it.
Table of Contents
- 1 1) Drink water
- 2 2) Do cardio
- 3 3) Eat more red meat
- 4 4) Do strength training
- 5 5) Take time off from exercise
- 6 6) Avoid alcohol and carbs
- 7 7) Be consistent with your workouts
- 8 8) Don’t drink coffee after 1pm.
- 9 9) Get at least seven hours of sleep every night.
- 10 10) Eat plenty of fruits and vegetables.
1) Drink water
One of the easiest and most effective ways to reduce face fat is drinking water. Drinking plenty of water a day helps you lose weight in your face, belly, and all over your body. If you’re not sure how much you should be drinking per day, try tracking it with an app like My Water Record.
You may find that you have been underestimating or even skipping out on how much water you actually need throughout your day. Getting enough H2O isn’t always easy; look for ways to incorporate it into your routine without consuming too many extra calories (many beverage options are around 100 calories each!).
2) Do cardio
Cardio exercise is one of the best ways to shed fat, not just from your face but all over your body. A study published in JAMA Dermatology found that aerobic exercise helps get rid of fat located near your collarbone, and another study in Medicine & Science in Sports & Exercise found that cardio (specifically running) helps trim down fat around your head.
Add these exercises to your routine: Walking: If you’re looking for a low-impact workout that you can do on any surface, walking is ideal. Try speed walking or interval training by increasing how fast you walk every 30 seconds and slowing back down at 60 seconds. Swimming: As long as you’re able to swim without stopping, it’s a great way to build muscle tone and burn calories.
3) Eat more red meat
High-protein foods like red meat help burn more calories, helping you lose face fat. A high-protein diet can also reduce cravings for junk food, making it easier to avoid eating an excess of calories from highly processed snacks and sweets. Just be sure that you choose lean cuts of meat and fish with no added fats or sugar for a healthy diet—and don’t forget about vegetables! They’re packed with fiber and water, making them very low in calories.
4) Do strength training
The more muscle you have, the higher your metabolic rate is. The best exercises for losing face fat are compound movements like squats and deadlifts. By building muscle, you’ll also increase bone density in your face, which makes it less likely that you’ll get a facial injury. Strength training is one of my favorite fat-burning methods because it’s simple to do and burns lots of calories in a short amount of time. There are plenty of strength-training moves that don’t require weights, such as pushups and planks—find them here.
5) Take time off from exercise
While exercise is key for good health, you don’t need to train your face every day. And that’s a good thing—most people have enough on their plates with working out and taking care of life. Exercising too much can cause stress and undue strain on muscles, so rest days are important. If you follow a program, take some time off in between workouts so that your body has a chance to recover and build new muscle.
Try not to work out for more than three or four days in a row—and then take two days off before starting again. If you’re trying to lose weight, make sure your diet is healthy as well as your workout regimen. No amount of effort will be worth it if you’re eating junk food all day long!
6) Avoid alcohol and carbs
Alcohol and high-carb foods will slow down your body’s ability to burn fat. Ideally, you want to lose face fat with simple exercise, eating healthy fats and protein, staying hydrated, and getting plenty of sleep. Alcohol and processed carbs are not on that list.
That’s why it’s important to watch what you drink when you go out or splurge on a special meal. Always drink water instead of sugary drinks like soda or juice—but steer clear of alcohol as well. A few beers here and there are okay; binge drinking is never a good idea for your waistline or overall health.
7) Be consistent with your workouts
For fat loss to occur, you have to have a caloric deficit. However, that doesn’t mean you need to kill yourself at your workouts; moderate-intensity cardio is just as effective as high-intensity interval training when it comes to losing weight. The key is being consistent with your workout routine.
If you exercise five days a week for 45 minutes, you’ll find that fat starts melting off of your face in no time. And don’t forget about rest days—they are just as important for preventing injury and overtraining as they are for pushing your body back into fat-burning mode.
8) Don’t drink coffee after 1pm.
When it comes to burning fat, caffeine may help rev your engine in ways you never imagined. Research suggests that consuming caffeine an hour before a resistance training session can boost strength, helping you eke out more reps and burn more calories. According to a recent study published in The Journal of Sports Medicine and Physical Fitness, participants performed just as many total reps on average when they took a pre-workout supplement than when they didn’t—and (more importantly) their post-exercise testosterone levels were higher too.
But don’t overdo it! While any amount of caffeine can help rev your weight-loss engine, drinking excessive amounts at once can have a reverse effect. Be sure to follow recommended dosages, timing, and product directions.
9) Get at least seven hours of sleep every night.
When you don’t get enough shut-eye, your hormones go haywire. Sleep deprivation puts stress on your body, which means your appetite and cravings for calorie-dense comfort foods will likely go up – not a good idea if you want to lose weight. Getting at least seven hours of sleep every night is one of the best things you can do for your body, so make it a priority. You’ll feel better in no time!
10) Eat plenty of fruits and vegetables.
Fruits and vegetables are high in water content, making them great at hydrating your body. Plus, they’re loaded with vitamins, minerals, and antioxidants—important nutrients that nourish skin from within. What’s more, they tend to be low in calories; a large tomato and mozzarella salad made with 1 tablespoon of olive oil contain just 136 calories.
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