Losing weight can be a challenge on its own, let alone from a specific area of your body.
Particularly, extra fat in the face is an incredibly frustrating problem to solve.
Fortunately, plenty of strategies can increase fat burning and help slim down your face.
1. Do Facial Exercises
Facial exercises can be used to improve facial appearance, combat aging and improve muscle strength .
Some of the most popular exercises involve puffing out your cheeks and pushing the air from side to side, puckering your lips on alternating sides and holding a smile while clenching your teeth for several seconds at a time.
Although evidence is limited, one review reported that facial exercises may build muscle tone in your face .
Keep in mind that research is lacking on the effectiveness of facial exercises for fat loss specifically.
2. Add Cardio to Your Routine
Oftentimes, extra fat in your face is the result of excess body fat.
Losing weight can increase fat loss and help slim down both your body and face.
Cardio, or aerobic exercise, is any type of physical activity that increases your heart rate. It’s widely considered one of the most effective methods for weight loss.
Try to get 150–300 minutes of moderate to vigorous exercise each week, which translates to approximately 20–40 minutes of cardio per day.
Some common examples of cardio exercise include running, walking, biking and swimming.
3. Drink More Water
Drinking water is crucial for your overall health and can be especially important if you’re looking to lose facial fat.
4. Limit Alcohol Consumption
While enjoying the occasional glass of wine with dinner is fine, going overboard with your alcohol intake can be one of the biggest contributors to increased facial fat and bloating.
Alcohol is high in calories but low in nutrients and may be associated with an increased risk of weight gain.
Keeping your alcohol consumption in check is the best way to control alcohol-induced bloating and weight gain.
5. Cut Back on Refined Carbs
Refined carbs like cookies, crackers and pasta are common culprits of weight gain and increased fat storage.
These carbs have been heavily processed, stripping them of their beneficial nutrients and fiber and leaving little behind besides sugar and calories.
Because they contain very little fiber, they are digested rapidly, leading to spikes and crashes in blood sugar levels and a higher risk of overeating.
6. Switch up Your Sleep Schedule
Catching up on sleep is an important general weight-loss strategy. It may also help you lose facial fat.
Sleep deprivation can cause an increase in levels of cortisol, a stress hormone that comes with a long list of potential side effects, including weight gain.
Ideally, aim for at least eight hours of sleep per night to aid weight control and facial fat loss.
7. Watch Your Sodium Intake
One hallmark of excess sodium intake is bloating, and it may also contribute to facial puffiness and swelling.
This is because sodium causes your body to hold extra water, resulting in fluid retention.
Consider reducing your sodium intake to make your face appear slimmer.