Christine KellerBesides the increased risk of chronic conditions like diabetes and hypertension, unhealthy weight gain can also be associated with a drastic change in physical appearance due to facial fat. For instance, a previous post entitled “Do Lips Get Bigger with Weight Gain?” explains that unwanted weight gain can be a contributing factor to a fuller appearance in the lips, as the body stores more fat cells and affects the face. Excess body fat can also be stored in the cheeks, leading to a rounder, less defined face shape.
Although it can be hard to concentrate fat loss on only one region, there are lifestyle changes that can help you lose weight and achieve a slimmer face in the process. Below are some of the most effective approaches you can consider integrating into your daily routine.
Balanced, Calorie-Controlled Diet
Diet is an essential component of weight loss, and that also applies when you’re trying to reduce facial fat. A 2022 Scientific Reports article explains that nutritional status can play a role in specific morphological characteristics of the face. Specifically, the study found that among three dietary condition patterns, a high-calorie diet can be linked to a round face with increased facial width, while masculine features like increased face height were observed among those with an imbalanced, low-calorie diet.
Thus, the optimal diet for increasing facial fat loss must be calorie-controlled and nutritionally balanced by reducing refined carbohydrates and sodium intake, which are both responsible for facial puffiness and bloating. Refined carbs and sodium are commonly found in heavily processed foods like fast food, cookies, crackers, and pasta.
Cardio Workouts
Similarly, calorie-burning exercises would also be effective for facial fat loss, as weight loss in general can help slim down your body and face. Cardio workouts are a notable example, as they typically burn more calories per session than other types of exercise such as weight training.
To optimize the total caloric burn rate of your workouts, consider combining cardio exercises of different intensities. These include low-intensity cardio like brisk walking and jogging, medium-intensity aerobics, and high-intensity interval exercises like burpees, high knees, and jumping jacks.
Weight Loss Medications
Besides diet and exercise, you can also consider chronic weight management medications, especially if you’re struggling to lose weight and facial fat due to biological factors like genetics and hormones. If you meet the body mass index (BMI) and medical requirements, you can choose between Saxenda vs Wegovy, which are both FDA-approved medications for weight loss.
Wegovy is a weekly semaglutide while Saxenda is a daily liraglutide, but both are injectables also known as GLP-1 agonists. Combined with healthy lifestyle changes, they can help you achieve total weight and fat loss by boosting fullness, slowing down digestion, and allowing you to adhere to your calorie-controlled diet.
Facial Exercises and Massage
Although research on the effect of facial exercises on facial morphology is still emerging, there are anecdotal reports that claim these movements can combat aging, tone facial muscles, and improve your appearance. Some of the most popular facial exercises include smiling with the lips pursed together to lift the cheeks, puffing out air from your cheeks from side to side, and throwing your head back with a stretched neck to get rid of a double chin.
Meanwhile, an Allure article highlights the potential of buccal massage as a non-invasive procedure for removing, partially removing, or repositioning the buccal fat pad for a more sculpted face. It typically involves warming up the facial muscles and stretching the cheek muscles for a natural lift.
FAQs (Frequently Asked Questions)
Can Specific Facial Exercises Target Fat Loss in Certain Areas?
Many people wonder if engaging in targeted facial exercises can effectively reduce fat in specific areas. While facial exercises can contribute to toning the muscles beneath the skin, it’s important to understand that spot reduction, even in the face, is a bit of a misconception. Fat loss generally occurs throughout the body when you engage in overall weight loss strategies. Facial exercises can enhance muscle tone, which may contribute to a more sculpted appearance, but a comprehensive approach to weight loss remains crucial for noticeable results.
Is It Possible to Lose Facial Fat without Losing Weight Overall?
The dynamics of weight loss vary from person to person, and it’s not always possible to isolate fat loss in one specific area without affecting the overall body weight. Facial fat reduction is often a byproduct of general weight loss efforts. Adopting a healthy and balanced diet, along with regular exercise, can contribute to a slimmer face, but it’s essential to approach weight loss holistically for sustainable and healthy results.
How Long Does It Take to See Results in Facial Fat Reduction?
The timeline for facial fat reduction varies depending on several factors, including individual metabolism, genetics, and the chosen weight loss methods. While some people may notice changes relatively quickly, others may require more time. Consistency in following a healthy lifestyle, including proper nutrition, regular exercise, and skincare routines, plays a significant role in achieving and maintaining facial fat reduction. Patience is key, as sustainable results often take time to manifest.
Are There Any Specific Diets that Target Facial Fat?
There’s no specific diet that exclusively targets facial fat, as the body tends to lose weight overall in response to a caloric deficit. However, adopting a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains can contribute to overall weight loss, including in the face. Additionally, staying hydrated is crucial for maintaining skin elasticity, which can enhance the overall appearance of the face.
Can Genetics Prevent Facial Fat Loss Despite Weight Loss Efforts?
Genetics can influence the distribution of fat in the body, including the face. Some individuals may find it more challenging to lose facial fat due to their genetic makeup. However, this doesn’t mean that weight loss efforts are futile. Adopting a healthy lifestyle, including a balanced diet and regular exercise, can still contribute to overall weight loss and improvements in facial appearance, even if the process may be slower for some individuals due to genetic factors.
