A lot of people feel conscious about their chubby face due to weight gain. However, there are some effective suggestions to reduce facial fat.
If you are on your journey to lose weight and following a diet, you may also experience losing facial fat that might make your face look unhealthy and pale. The fat gets deposited on certain areas of your face that lead to a rounder and puffier appearance. This happens usually either due to genetic factors, hormonal changes, poor diet, allergies or intake of alcohol. Rather than going for the expensive surgery, there are few guidelines you can follow to prevent sagginess.
These exercises can improve facial appearance, combat aging and improve muscle strength. The most popular one is the fish face. Simply, suck in your cheeks with your lips by puckering them, similar to a fish’s face. Hold this pose for 10 seconds at least and repeat a few times throughout the day. A study showed that doing facial muscle exercises twice a day for eight weeks can increase the muscle’s thickness and improve facial rejuvenation.
Drink plenty of water
Drinking water is crucial not just for the face but for your overall health too. According to various studies, water keeps you feeling full and enhances weight loss. Also, it increases metabolism by 24 percent increasing the number of calories you burn over time of the day can help in boosting weight loss. Staying hydrated throughout the day decreases fluid retention that prevents bloating and puffiness in your face. Avoid sugary drinks, such as energy drinks, juices, and sodas.
Adding cardio to your routine is a type of physical activity that increases your heart rate and is considered one of the most effective methods for weight loss. It burns down fat and increases fat loss. Exercising for 150-300 minutes either moderate or vigorous exercise each week, that means approximately 20-40 minutes of cardio per day can slim down your face. Some examples of cardio exercises are running, walking, biking and swimming.
Cut down excessive carbs
Refined carbs such as cookies, pasta, white bread, and rice are some main culprits of weight gain and increased fat storage. They are usually heavily processed containing carbohydrates that are a nutrient and fiber benefit leave behind the sugars and calories. As they contain little fiber they lead to spikes and crashes in blood sugar levels that increase the risk of overeating. Switch to whole grain to avoid fat gaining and help in facial fat loss. They decrease caloric intake and increase the number of nutrients. Maintain a balanced diet that is rich in protein and including fruits and vegetables.
Limit intake of Alcohol
Drinking occasionally a glass of wine is fine but going overboard with the intake of alcohol can increase the facial fat and bloat. This is because alcohol is high in calories but low in nutrients and increases the risk of weight gain. Controlling alcohol consumption is the best way to avoid bloating and weight gain. Two drinks a day for men and one drink per day for women is considered as moderate drinking.
Decrease the intake of salt
Diets that contain salt cause the body to retain water, which causes swelling and puffiness in various parts of the body including the face and giving the illusion of excess facial fat. Individuals sensitive to fluid retention should try to avoid high salt content foods including processed meals and snacks. Preparing a meal and snack at home can help in controlling the amount of salt in the diet.
Getting proper sleep has a range of health benefits. If an individual does not get enough sleep, then that may lead to weight gain. The lack of sleep affects hormones that may promote feelings of hunger or fullness. It can also increase the levels of the hormone ghrelin, lowering the hormone leptin which tells the body that it is full. A person with sleep loss may consume more food and can intake high calories. So getting adequate sleep helps in preventing weight gain and decreases the amount of fat stored in the face.
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