If you have a chubby face and want to get rid of excessive facial fat then you are at the right place. In this post, we will discuss everything you would need to know about reducing the extra layers of fat on your face.
You will also get to know how long does it take to lose face fat along with some important steps to speed up the process of getting rid of fatness.
First, you should know that losing facial fat is just like losing fat from any other body part. The fat on your face is identical to that on your thighs, belly, or on your arms. This stored fat is called adipose tissues.
In order to get a slim face, you would need to follow the weight loss protocols. The only thing that matters the most is the number of fatty acids present in your body. If you want to reduce their amount, then limit your unhealthy food consumption and do a lot of exercises. By doing exercise, your body will consume more energy and your fat will melt away.
How To Get Rid Of Face Fat
Losing face fat isn’t easy, you have to take care of your diet and do enough exercise to achieve your ideal face shape. Below are the things you can do to get rid of face fat.
You might think that facial exercise is not that effective, but in reality, messaging your face muscles and doing regular exercise will bless you with the greatest skin benefits like slowing down the aging process, reducing wrinkles, glowing skin, tight skin, enhancing muscle strength and much more.
Facial exercise improves the blood circulation in the face that’s why it glows brighter and the fat melts down. It also helps to make the face look slimmer and younger.
Some of the facial exercises which will help you are; tilting your head backward for some time, gently massaging your cheeks with fingertips, puffing the cheeks, and holding a grin for a few minutes.
These exercises help the face get toned. There are also chances for the facial muscles to get thick after regular messages. It helps the skin to rejuvenate.
You might have heard that drinking plenty of water according to your body weight will eliminate all your skin problems. But, drinking water has many other benefits as well. By staying hydrated, our body functions well and cleanses the internal body.
When you drink water before every meal, the capacity of your stomach is reduced, and therefore, you feel full even with little food. This way, your calorie intake will reduce and you’ll start losing body weight.
Another benefit of water is that, when you drink a glass of water, the metabolism speeds up and a person feels fresh.
Adequate Sleeping Routine
Sleeping 8 hours a day is very important in terms of maintaining healthy body weight. When our sleeping routine disrupts, our body starts malfunctioning due to tiredness. Also, when people stay awake the whole night, they start feeling hungry and eat more and then sleep.
By doing this, the food didn’t get the proper time to get digested and utilized. Therefore, it gets accumulated under the chin or over the belly.
One more reason for face fat is sleep deprivation. People who suffer from this tend to develop more cortisol, a kind of stress hormone. This will cause several side effects and one of these effects is excessive weight gain.
When people are stressed, they also eat more and their metabolism gets slow which results in fat build-up in the body. That’s why to take proper sleep and also try to take a quick nap after getting back home from work or school. It helps to reduce the stress level and maintains a healthy body weight.
Cut Down Refined Carbs
There are two main types of carbohydrates; healthy carbs and refined carbs. Healthy carbs are essential for a balanced diet and are also the main source of energy for our body, but refined carbs like pasta, cookies, pastries, etc aren’t good for our health. Plus, they also increase body weight.
The refined carbs are very much processed. The essential nutrients and fiber are removed from them and leave behind just sugar which would increase the calorie content in the body.
Since the fiber is missing in refined carbs. So, they get processed rapidly and increase the blood sugar level. Consuming refined sugar also causes obesity, diabetes, and increased facial fat.
Don’t Drink Alcohol
Drinking a glass of alcohol occasionally is fine but you must avoid drinking too much as the alcohol does not contain any beneficial nutrients but excessive calories which cause weight gain and bloating. Therefore, keep a check on your alcohol consumption and by reducing it, you can effectively lose face fat.
Don’t Eat Food With Too Much Sodium
Eating food with high salt content can raise blood pressure and also leads to swelling, face puffiness, and bloating. It happens due to the salt property of retaining water inside the body which is also known as fluid retention.
Processed food is a major cause of fluid retention in people because these foods contain over 75% sodium in the form of preservatives. Also, by eating such food, people crave soft drinks which tend to increase their weight with high sugar levels. So, avoid eating food with excessive salt.
Do Cardio Regularly
You know the face fat is due to extra body fat and by doing exercise will make both your face and rest of the body slimmer. One of the most effective exercises is aerobic exercise or cardio. It is a kind of exercise that will speed up the rate of respiration which aids in weight loss.
Cardio helps to burn fat at a faster rate comparing to any other exercise. Women with stubborn faces or belly fat can also lose weight by adding cardio to their daily routine. It is suggested to do 30 to 45 minutes of cardio regularly. They can do cardio in the form of cycling, walking, dancing, swimming, jogging, or running. Do wear a heart reserve to measure your heartbeat.
You can also do exercise with a folding squat rack at home.
Take Fiber-Rich Food
If you want to lose your face fat faster then shift your diet to fiber-rich food. Because of increased fiber intake, the person is less likely to consume more food. Fiber also helps to improve bowel movement and the overall digestive system.
It is a plant-based dietary fiber that takes time to get digested and makes a person feel fuller for hours. It also reduces the excess fat stored in the body. Thus, by eating fiber you will get rid of fatty tissues real quick.
It is recommended to consume at least 38g of fiber every day..
How Long Does It Take To Lose Face Fat?
There are two main factors that determine how long it will take to lose face fat; genetics, and diet. If a person has it in genetics then it would take a lot more time to get rid of it, or if it’s a diet-based fat then you can get rid of it much quicker.
Generally, the face has fewer muscles as compared to the rest of the body parts. Therefore, it doesn't have much space to accumulate excessive fat. When a person starts eating unhealthy food, the fat gets collected under the chin, and on the cheeks first, then the entire face turns round. But, when a person’s food intake decreases, it melts down real quick.
Genes also play a very important role, every person is different from others. Some people have the perfect facial features with no fat yet their body is chubby enough, and some people are too lean but have a fat face. That’s why the time consumption in the process of reducing face fat depends on the body characteristics of a person.
Another essential factor that contributes to facial fat is the net amount of fatty tissues in the body. If an individual has more fatty tissues especially in the form of a double chin, then it won’t be easy to get off all the fat present in the body within a month and if you have a few pounds of fat, you can lose it within a couple of weeks.
Before initiating the process of losing face fat, determine how much body fat you have. If it is below 15% then your stubborn fat will melt down. Generally, if people have less than 20% of fat, they tend to lose chubby cheeks quickly.
Face Fat Loss Estimation
Since you know that how long it will take to lose face fat depends on your current body fat. Therefore, here’s a rough idea about how much time you would need to get rid of it completely.
If you have body fat under 20% and fewer muscles are defined with no gut, then it will take about 65 days to eliminate the face fat.
If the fat percentage is over 25, then you would need 65 to 120 days to lose the fatty tissues.
And, if the fat is above 30% then it would take a lot more time to remove it. Approximately 180 days of constant exercise will help you to get rid of facial fat.
Also, the quality and the quantity of the daily diet also impact the process of fat reduction. The main purpose of dieting is to limit the calorie intake otherwise, the fat will remain the same or could increase.
Fastest Solution to Double Chin And Chubby Cheeks
If you want a slim face, then aim for complete body loss. Because only then you can get a lean face with a sharp jawline. When you will start the process of weight loss, you will notice a change on your face, first, your double chin will disappear then your chubby cheeks will shrink down.
Unfortunately, you can not control the amount of fat loss in every part of your body. Along with your face, your butts, belly, thighs, and arms will also get thin. There are chances that your face doesn't get lean within the first few weeks but after some more weeks, you will see the difference by yourself.
Some Other Face Fat Reduction Ideas
Tips On Making Face Look Less Round
- It is common to experience noticeable weight loss on other parts of the body but still have a double chin and chubby cheeks. In this case, you can consider the following things;
- The facial features and characteristics vary from person to person. Some people easily gain weight on their face and develop stubborn fat as compared to others, whose face remains slim no matter how much they eat. But. it is true that with weight loss practices you will eventually lose face fat. So, stay persistent.
- If your natural shape is just like this, then you can’t do anything about it. The muscles or fat content on the face can be changed but not the bone structure. If you want your face to look slimmer, then try new haircuts which will suit your face cuts.
- Always embrace yourself, you are beautiful the way you are. The round and healthy face looks cute and these features make you stand out from the rest of the crowd.
Exercise For Defined Jawline
You must know that face muscles are a bit different from your biceps and chest muscles. By doing exercise will only help you to make them lean but you can’t grow them by working out.
The appearance of your jawline depends upon your jawbones and the fatty layers that accumulate under your chin. People with zero percent fat have a sharp jawline. Also, remember that exercise only helps with muscles, it can’t alter your skull.
The development of strong jaws also depends on the diet that you have taken during your growth years. Once a person becomes an adult, the jaw development stops and the person can’t really do anything about it.
But don’t feel disheartened, you can control the fat build-up under your chin by reducing fat consumption. It will really help you to have a slim face.