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Your face, just like the rest of your body, can store fat and appear bloated. Facial fat can be found in the cheeks, chin, etc. Double chins and very chubby cheeks are common examples of facial fat. (1)
It is not possible to lose fat only in the facial area. However, losing fat in general can help you slim down your face.
You can adopt a healthier lifestyle, such as following a healthy diet, exercising regularly, and implementing a good skin care routine, to make your face appear pleasant and attractive.
Natural Ways to Slim Down Your Face
There are some exercises you can perform regularly to make your face look leaner and more defined.
It is important to note that it is not possible to lose fat in a single spot and these exercises do not claim to do so. Instead, they help tone your facial muscles and, in turn, provide a toned and defined look to your face.
Research suggests that women who perform facial exercises for half an hour a day look younger and have more defined faces. (2)
Here are some exercises to keep your face toned.
1. Cheek sculpting
Cheek sculpting helps you burn cheek fat to give you prominent cheekbones.
How to do:
- Try to smile widely (keeping your lips closed).
- Push the corners of your mouth toward the cheeks using your fingers.
- Try to hold your face in this position for a few seconds before letting go.
- Repeat 5–10 times for maximum benefit.
2. Chin tightener
Chin tightening helps reduce the appearance of a double chin and burn face fat.
How to do:
- Clench your teeth tightly and try to smile without unclenching them.
- Stay in this position for at least 10–15 seconds.
3. The chipmunk or smiling fish face
The chipmunk or smiling fish face exercise involves your facial muscles as well as upper neck muscles.
How to do:
- Raise your chin and place your head back facing the ceiling.
- Suck your cheeks in.
- Try to smile in this position.
- Hold for 10 seconds and repeat 5–10 times.
4. The puffer fish or swishing water
Swishing water in the mouth can help you burn cheek fat and lose chubby cheeks.
How to do:
- Simply take some water and swirl it around your mouth for at least 10 seconds.
- Repeat after a while.
5. Jaw release
The jaw release exercise helps define your jawline and gives you conventionally attractive cheekbones.
How to do:
- Pretend to chew with your teeth while keeping your lips closed.
- After a few seconds, open your mouth wide and place your tongue on your lower teeth.
- Repeat the exercise a few times.
6. Blowing air
Blowing air is a simple exercise that can help reduce cheek fat and double chin. It works almost every muscle in your face and helps you burn fat easily.
How to do:
- Tilt your head back to face the ceiling.
- Blow air using your mouth.
- Repeat this exercise at least 10–20 times in one sitting.
- Try to do it at least thrice a day.
7. Pulling the lips
Lip pulling can help reduce facial fat easily and make your jaw appear more defined. You can do this while sitting or standing.
How to do:
- Keep your head in a neutral position.
- Raise your bottom lip up as much as possible by lifting your bottom jaw.
- Hold your lip in this position for a few seconds.
- Repeat at least 10 times.
Do not strain your neck too much. This exercise helps you burn face fat by putting the jaw muscles to work.
Tips to Reduce Face Fat
Here are a few easy lifestyles changes you can do to make your face appear more toned.
1. Stay hydrated
This may sound contraindicating, but drinking plenty of water throughout the day can help reduce bloating and water retention in the face. Dehydration leads to water retention and can make your face appear puffy.
A research study showed that drinking lots of water can help reduce appetite and curb overeating. (3)
2. Reduce your salt and sugar intake
Eating foods laden with sugar and salt increases water retention and can make you look bloated, (4) which can be particularly apparent on the face. Bloating can be reduced by limiting sugar and sodium in your diet.
3. Get enough sleep
Sleeping soundly for 7–8 hours at night can not only make you more refreshed and relaxed during the day, but it can also help you burn more fat during the day and affect your appetite levels.
4. Get that heart rate up
Cardiovascular exercise helps you lose weight in all parts of the body as well as the face. Cardio exercises can be low intensity, medium intensity, or high intensity.
High-intensity exercises help you burn more calories in a short time. For example, run or bike as fast as you can for a minute and then slow down for a few minutes. Continue this for 15–20 minutes.
According to many research studies, one should ideally get 2–5 hours of moderate-intensity exercise a week. (5)
5. Get some rest
Staying up late at night not only makes you cranky and annoyed in the morning but may also lead to weight gain.
Staying up late often leads to nighttime snacking which is considered a major factor in weight gain in many people. It messes with your body’s circadian rhythm and also increases the levels of the stress hormone cortisol.
Not getting enough sleep can make your face appear puffy and tired, thus increasing the appearance of “facial fat.” (6)
Final Word
Several factors can make your face appear bloated or “fat.” Eating a diet rich in greens and low in processed carbs, exercising regularly, and having a proper sleep schedule at night is the key to a leaner face – and a leaner you!
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