How To Lose Face Fat & Double Chin Quick At Home
Written by Taisiia Dobrozorova
Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.
Fact checked by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
Everyone in his life could be bothered by chubby cheeks or the fact of a double chin. After all, you want to have a perfectly toned body and a toned and radiant face! Unimeal experts will answer all the face and neck fat questions in this article. How to prevent its formation, and how to get rid of it at home. So, let's start!
Facial fat is nominated to be one of the most stubborn fats in the body. It is often more visible in the cheeks, jowls, a double chin, and neck. Facial fat manages to be more evident in people with rounded, less-pronounced facial features. Even if you lose overall weight, facial fat is pretty apparent in most cases. An overweight or obese man or woman is more likely to have fat on their face than a person who keeps a healthy weight. So, let's find out the core problems and quick solutions for all questions.
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What causes face fat? 🤔
Several reasons can usually cause facial fat. The first of these is relatively trivial. It's the usual weight gain. Poor nutrition and insufficient physical activity12Maeve Lorraine O'Connell, et al. (2020, February). The role of nutrition and physical activity in frailty: A review. Clinical nutrition ESPEN. DOI:10.1016/j.clnesp.2019.11.003 are the leading causes of the problem. Also, there is aging and a lack of sleep.
The second reason is genetics11Darryn Willoughby, et al. (2018, December 3). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients. PMID:30513859. The facial muscles and the overall structure of the bones may also play a minor role in the formation of a chubby face or loose jaws. The face may look fuller when the masticatory muscles between the jaw and the cheeks are overdeveloped.
The third reason is hormones10B Bajer, M Vlcek, A Galusova, R Imrich, A Penesova. (2015, July). Exercise associated hormonal signals as powerful determinants of an effective fat mass loss. Endocrine regulations. PMID:26238498. For such cases in medicine, there is the term "moon face." It is usually a side effect of steroid treatment or a symptom of Cushing's syndrome, which appears when the body is exposed to excess cortisol. However, Unimeal experts do not advise you to diagnose yourself. If you suspect hormonal disorders, it is always best to seek professional advice.
5 ways to lose face fat 😤
- Fix your sitting posture
Surprised? That's right. Bad posture affects not only our back and spine but also our face. If you sit with your head too low, you contribute to the formation of a double chin. The neck and facial muscles deteriorate, and as a result, the skin in this area loses its elasticity13M L Ponta 1, M Gozza, J Giacinto, R Gradaschi, G F Adami. (2014, November). Effects of obesity on posture and walking: study prior to and following surgically induced weight loss. Obesity surgery. DOI:10.1007/s11695-014-1254-6. To improve your posture, you need to sit with your back straight and raise the screen so that you do not have to curve over when working with a computer.
- Sleep like a log
Experts say that the duration and quality of sleep are associated with weight loss and fat4Chaput J-P, et al. (2012, August 16). Insufficient Sleep as a Contributor to Weight Gain: An Update. SpringerLink. Retrieved from https://link.springer.com/article/10.1007/s13679-012-0026-7. Another study showed that sleep deprivation could increase appetite and decrease metabolism. Also, avoid sleeping on your side when your face is on a pillow. This fact can lead to facial wrinkles. If you want to reduce puffiness and water retention on your face, try to sleep on your back.
- Add sport to your daily life
Weight loss can immensely help slim chubby cheeks and get rid of fat on your face and neck. Try cardio, aerobic exercise, or any physical activity that increases the heart rate. It is considered a very effective method of putting down weight. Moreover, one study found that obese women experienced more significant fat loss when exercising more. Try to do 20-40 minutes of cardio a day. Some common examples of cardio training include running, dancing, walking, cycling, and swimming2U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans. 2nd edition. Retrieved from https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf.
- Smile more and more
Who would have thought that a smile adds sparkle to the eyes and helps lose face fat and double chin? All you should do is smile with your lips closed for ten seconds5Murad Alam, et al. (2018, January 3). Association of Facial Exercise With the Appearance of Aging. JAMA Dermatology. PMID:29299598. We are sure it is probably the most friendly advice. Turn on your favorite standup or comedy show and help reduce the fat on your cheeks!
- Do facial exercises
Lately, facial gymnastics has become more and more trendy. And this is logical! After all, we do sports to keep our bodies in shape. All the same, it is necessary for the muscles and skin of our face. Current studies have shown that exercising facial muscles twice a day, even during the week, may increase muscle thickness and promote facial rejuvenation. That's why Unimeal experts have prepared 5 simple facial exercises guide to remove face fat. Improve your facial condition quickly and for free! 1Van Borsel J, et al. (2014, January 1). The Effectiveness of Facial Exercises for Facial Rejuvenation: A Systematic Review. Aesthetic surgery journal. DOI:10.1177/1090820X13514583.
Diet tips 🤫
You can effectively do away with fat on the face and neck by following a proper diet plan. Here are the best tips to make your dream of losing fat on your face reality.
- Drink water regularly
Stay hydrated if you want to get rid of facial fat. Water can maintain satiety and boost the weight loss process. Besides, drinking water before meals significantly lowers the number of calories consumed. Additional studies show that drinking water can temporarily increase your metabolism. Increasing the number of calories you burn during the day can help speed up weight loss3Stookey JD, et al. (2008). Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity. DOI:10.1038/oby.2008.409.
- Limit alcohol and sodium consumption
We want to drink a glass of wine at dinner from time to time. But it would help if you remembered that excessive alcohol consumption could lead to dehydration and water retention in the body, resulting in tissue edema6Gregory Traversy, Jean-Philippe Chaput. (2015, January 8). Alcohol Consumption and Obesity: An Update. Current obesity reports. PMID:25741455. The same effect is caused by consuming semi-finished products, sauces, salty snacks, and processed meat. Processed foods account for more than 75% of the average sodium intake7William B.FarquharPhD, et al. (2015, March 17). Dietary Sodium and Health: More Than Just Blood Pressure. Journal of the American College of Cardiology. PMID:25766952. Therefore, you should carefully watch your eating habits. Reducing your sodium intake can slim your face.
- Reduce refined carbs
One study of 277 women found that higher consumption of refined carbohydrates was associated with a higher risk of obesity and more belly fat. No study directly looked at the effects of refined carbohydrates on facial fat8Kevin C. Maki, et al. (2019, June). The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials. Nutrients. PMID:31159235. However, replacing refined carbohydrates with whole grains can help increase overall weight loss, contributing to facial fat loss! So, beware of eating cookies, crackers, and pasta in uncontrolled quantities.
- Enrich your menu with fiber
One of the most popular recommendations for losing weight and losing fat on the cheeks is to increase fiber in your daily menu. Fiber is a substance in plant foods. Your body does not absorb it after consuming it. The common types of soluble fiber in the diet are beta-glucan in oatmeal, barley, and other cereals. Fiber in nature is in various foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes. Experts recommend consuming at least 25-40 grams of fiber per day from these food sources9Astrid Kolderup Hervik, Birger Svihus. (2019, January 21). The Role of Fiber in Energy Balance. Nutrition and Metabolism. PMID:30805214.
Difference between face fat and bloating and how prevent ☝️
Weight gain due to excess fat appears on the scales gradually, while weight gain due to bloating can occur suddenly, for example, overnight or even during one day. The promising news is that weight gain from bloating disappears just as quickly. On the other hand, gaining weight due to too much fat takes more time to lose. Fat, mainly if it accumulates around the middle, develops over time and stays longer. It feels soft, not tight. If your face seems full, tense, and swollen, it has bloated. Sometimes such a condition is attended by mild discomfort to severe pain. Of course, everything is individual. Fortunately, this is usually temporary. In this case, minimize the intake of foods high in salt. It is also not recommended to eat at night.
FAQ: 💁♀️
How long does it take to lose face fat?
A vital factor is the total amount of fatty tissue. You do not need much time to regain your slim face if you have a few extra pounds. But if you already have a sagging double chin, it may take some time. Most people lose chubby cheeks when body fat levels drop to 20%. At 15% (or less), even persistent facial fat disappears. Your starting point will decide how long it will take.
Can you lose face fat overnight?
Unfortunately, this is not possible if we mean fat. However, if it is just edema, a cosmetic mask of cucumbers, facial massage, or contrast shower may enhance the situation for a short period. Facial bloating tends to fluctuate daily, so give it a few hours if you're looking more bloated than usual.
Is it possible to reduce fat from just your face?
Dietitian comment
Written by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
If your diet is unbalanced and you continue that lifestyle, your face will gain fat like each body part. So stick to the healthy meal plan and exercise regime. You should see the wanted results sooner rather than later. Usually, people lose fat on the face first.
So the answer is obvious. Unfortunately, it's impossible to lose fat only on your face.
Final thoughts
First, it is necessary to determine the reason for a "moon face." It can be a genetic predisposition or hormonal disorder and the presence of fatty tissue in the face and neck. Experts recommend following simple and easy rules to fix all appearance and health issues:
- Fix your posture.
- Get enough sleep.
- Do sports 30 minutes per day.
- Smile and be optimistic.
- Start doing facial exercises.
- Reduce alcohol and sodium as much as possible.
- Limit processed carbs.
- Bump up the fiber in your meal plan.
Minding these simple life hacks can help lose face fat and double chin quickly. So, let's not waste time, and right now, start to improve your cute cheeks with a big smile! 😊
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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