Table of Contents
Introduction
Do you want to get rid of face fat and develop a sharp jawline? If yes, then you have come to the right place.
Chances are, like many others, you may feel that face fat makes you look heavy and potentially unattractive.
Keep in mind that there is no shame if you have a chubby face or a body but it is true that it can impact your physical appearance and self-confidence. Some feel that a toned face improves your charisma and makes you a tad more attractive.
Unfortunately, many people are not blessed with a toned face and it requires a lot of hard work coupled with good genetics to get that chiseled jawline.
No matter what your motivation is, if you want to know how to get rid of face fat and develop sculpted cheekbones, then this article will provide you all the important information.
We’ll cover some of the best things that you can do to lose face fat faster.
1- Lose Overall Body Fat
So, if you have just begun your face fat loss journey, then one thing you have to keep in mind is that spot fat reduction is not possible and you will have to lose overall body fat to reduce your face fat.
That’s why it is recommended to follow a good fat loss diet plan, along with exercises to get better results. You should calculate your daily maintenance calories and consume 200-300 fewer calories than you need.
This will force the body to utilize the stored body fat as an energy source, which will help you lose fat faster.
When you reduce your calories, your body starts cutting fat and the good thing is that, for some of you, it may start from the neck, jaw, and face area. This means that you do it consistently, then you will have a slimmer face quickly.
You need to burn about 3500 calories to lose 1 pound of fat. Although you lose some calories just by living your everyday life, choosing to work out will help you burn more calories, which will lead to rapid fat loss.
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2- Do High-Intensity Cardio
One of the best ways to lose face fat, along with your overall body fat, is high-intensity cardio.
Now, there are many people who suggest doing weight training, which is also very good, but if your main goal is to reduce face fat, then you should give more priority to cardiovascular exercises.
Again, face fat is simply the result of excessive body fat, and cardio exercises are the best way to burn your body fat quickly. According to different studies, cardio exercises promote fat-burning and can also improve fat loss.
Now, it’s important to understand that high-intensity cardio is different from steady-state cardio exercises like long-distance running, walking or jogging.
Steady-state cardio is definitely very healthy for you and is certainly better than nothing, but for quicker and more efficient results, high-intensity cardio training is the way to go.
In this form of training, you don’t run or walk to cover a longer distance. Your main goal is to perform aerobic exercises with full intensity while reducing your rest period.
For example- you don’t need to run for 5 km or 10 km for long periods of time. Instead, try sprinting intensely for a short period of time, and then rest for 1 minute, and then repeat the process until you are completely exhausted.
3- Avoid Refined Carbs
If you are serious about losing face fat and getting those sculpted cheekbones, then you may have to sacrifice all of your favorite food items.
This includes chips, cookies, candies, and all kinds of refined carbohydrates. These carbohydrates are one of the most common culprits of weight and fat gain.
Refined carbs are highly processed, which removes all their nutritional value. They, many times, don’t contain fiber and other essential nutrients.
Many of them simply they have nothing but sugar and unhealthy calories. Due to the low availability of fiber, these food digest faster, which can cause spikes in blood sugar.
A study was done with 42,000 adults and it was found that people who consume processed food for a longer time are more likely to develop belly fat.
So, if you want to get a slimmer face, then change your food habits!
4- Drink More Water
The human body is made of 60% to 70% water, which is why it’s very important to hydrate your body properly.
Not only is drinking more water healthy for your entire body as a whole, but it can also help you a lot in losing weight.
Calorie-cutting is required to decrease body fat and water can easily help you do that. Drinking more water can make you feel full, so you won’t feel the urge to eat more than necessary.
This will reduce your daily calorie intake and you will be able to lose fat easily. According to many studies, drinking water before having food can reduce your daily caloric intake by 13%.
Apart from this, drinking more water can also boost your metabolism by 24%.
Now, if you drink more water and do resistance training along with high-intensity cardio, then it will help you burn even more calories at an accelerated pace, which will lead to rapid weight loss.
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5- Sleep Better
One of the common reasons why most people gain weight is that they don’t sleep enough or have a poor sleeping routine.
Good quality sleep is very important to make your body function properly and if you don’t give your body sleep, then it can cause many problems.
According to the NSF (National Sleep Foundation), lack of sleep can fluctuate the level of some hormones that promote the hunger cravings in the human body.
Apart from this, lack of sleep can also elevate the ghrelin levels, which is responsible for appetite stimulation, and decrease the leptin levels, which signal to your body that it is full.
This is the reason why a person who can’t or doesn’t sleep well is likely to eat more food, which increases the risk of fat gain.
The NSF also stated that people who don’t get enough sleep have a slower metabolism, so if you want to prevent unwanted weight gain, then you should at least try to sleep for 7-8 hours a day.
6- Switch To A Better Diet Plan
Now along with eliminating the processed food from your diet, you should also incorporate some healthy food items, so your body can get all the essential nutrients to promote fat loss.
For example- instead of eating foods like pasta, white rice, sucrose, cereals, and white bread, eat green vegetables like broccoli or spinach. Vegetables prevent hunger cravings and keep you full for a longer period, which is a very important thing to reduce the face fat.
The best thing you can do is prepare a salad that has different kinds of vegetables, so you won’t get bored eating the same thing all the time.
Incorporate whole foods into your diet like brown bread, or oats. These things won’t only make your body healthy, but they will also give you the energy to perform the workout with more intensity.
7- Don’t Consume Alcohol
Alcohol is also a great factor that can cause excessive weight gain. Now, it doesn’t mean that you have to leave it out completely.
You can have it occasionally if you want. Just make sure to limit its consumption. Alcohol increases bloating and other health issues. If you consume it regularly, then it will put you under a high risk of facial fat gain.
Alcohol also doesn’t have many nutrients and is very high in calories. That’s why it is very important to always consume alcohol in limited amounts, otherwise it’ll increase your facial fat and also damage your liver.
If you can’t completely give up alcohol, then try limiting yourself to 1 to 2 drinks per day. However, if you want to get better results, try to reduce the consumption as much as you can.
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8- Reduce Salt Intake
One main thing you should always remember is that working out and engaging in cardiovascular exercises only have a 30% role in body fat reduction. 70% depends on the type of foods you eat.
To reduce fat faster, you should avoid diets that are high in salt because salt causes water retention in the body, which results in puffiness and swelling in different parts of the body. These parts generally include the face, adnominal area, and hip area.
Water retention rates vary from person to person, but if you suspect that you are sensitive to water retention, then you should definitely avoid foods with higher salt content.
Now, this doesn’t mean that you have to starve yourself. You can prepare plenthy of healthy snacks at home.
This will give you full control over the things you should avoid. For example- if you want to eat some chips, then you make it at home. Just make sure the salt content is low.
This will stop your body from holding onto fluid and if you do it consistently, then your face will automatically look slimmer.
9- Perform Facial Exercises
This tip comes with a bit of controversy. Some will swear by the effectivenss of facial exercises. Some will say that it’s a complete waste of your time. You’ll have to judge for yourself.
Facial exercises could potentially be a great way to lose fat and improve facial appearance. They may help you combat aging and strengthen the facial muscles.
The best thing about facial exercises is that they are very easy to perform and you can do them anywhere you want.
These exercises involve pulling out the cheeks and extending your tongue to its maximum extent. Now if you want to get better results, then you should try to do these exercises at least twice a day.
And, if you do them regularly, then your face will get slimmer and your muscle thickness will also increase. These kind of facial exercises take time to show results, so be patient and perform the exercises daily.
10- Develop A Healthy Lifestyle
Losing face fat is not an easy thing and it requires a lot of dedication and hard work. All these things look and sound easy, but they can be very difficult to do.
However, if you follow these various tips, then you will lose face fat and you might even get that desirable chiseled jawline. But, keep in mind, the main point is not just to lose fat, but also prevent yourself from gaining that fat again.
Many people start their weight loss journey and achieve their goals, but once they get lean, they jump back to their past habits, which increases their body and face fat again.
That’s why it is very important to develop a healthy lifestyle. Fitness is not something you can own completely. It requires regular hard work for the rest of life.
In other words, if you want to have a slimmer face for a lifetime, then you will have to opt for healthy habits for a lifetime. Consistently implementing the aforementioned tips is the key to consistently keeping the fat off!
Conclusion
If you are willing to put in work and time, then no one can stop you from getting those chiseled cheekbones.
Just like any other body part, if you do the right exercises and eat the right foods, then you can easily lose face fat.
Do your best to stick to a solid workout and diet plan, along with the right nutrients and proper sleep, so your body can recover faster.
In summary, implement these tips and your success will be inevitable:
· You should exercise regularly, particularly with high-intensity cardio
· Having a well-balanced diet that includes all the essential nutrients such as proteins, vegetables, and fruits
· You should try to eat less processed and more whole foods
· You should drink enough water and avoid sugary drinks
· You should sleep at least 6-8 hours a day
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