Face fat: How to get rid of it?

Troubled by a double chin or puffy cheeks in your photographs? You may have embarked on a fitness journey and might be starting to lose weight from everywhere, but is face fat a major issue which you are still losing your sleep over? While you slog at the gym and try to search for various exercises to lose this face fat, eating the right things is also important.

Health Shots got in touch with dietitian Archana S to know the best foods and other lifestyle habits to include, and what to exclude in our daily life to get rid of face fat.

What is the best diet to lose face fat?

People with a higher body mass index or obese people are more likely to have facial fat deposits. The most effective strategy for reducing facial fat involves maintaining a healthy overall weight through lifestyle changes, especially for individuals with a higher Body Mass Index or obesity. “Opting for a balanced diet that includes good quality fats from sources like monounsaturated and polyunsaturated fats to support weight management is the best,” says Archana.

Jawline exercise will slim and tone your face. Image courtesy: Shutterstock

Why is it so tough to lose face fat?

Muscles on our face are often not engaged during exercise. “This leads to an underutilisation of facial adipose tissues for energy, making it tough to target this specific area,” explains Archana. In fact, chewing gum can be a great way to lose face fat.

What makes you put on weight on your face?

But how did all this fat even land up on my face? Is it just my diet? If you find yourself asking these questions, read on for the answers! “Facial adipose tissue deposition is influenced by aging, genetic factors such as bone structure, medical conditions like Cushing’s syndrome and hypothyroidism, as well as the use of steroids,” explains Archana.

What to include in your routine to lose face fat

1. Jawline focused exercises

Weight management with routine cardio exercise with special attention towards the jawline can help lose facial fat.

Also read: Try these 5 facial exercises to lose face fat and gain a sharp jawline

2. A well-balanced diet

A well-balanced diet which full of lean proteins, fruits, and vegetables is one that is loaded with antioxidants, flavonoids, and polyphenols. This is great to lose face fat. You must also remember to include good quality fats from MUFA and PUFA can fasten up the process of weight management.

3. Adequate hydration

Making sure to drink enough water works wonders for our face fat as well. Water removes toxins and prevents water retention, keeps up the electrolyte balances in the body.

a balanced meal
Having a balanced meal can help reduce face fat. Image courtesy: Shutterstock

4. Fibre-rich food

One of the best ways to reduce face fat is to increase your fibre intake. Fibre helps you stay fuller for longer periods, you end up eating less.

What to exclude from the routine to get rid of face fat?

1. Avoid junk food

Junk food, or refined, and processed foods have a lot of sodium content. This can really contribute to increase fat not only on your body, but on your face as well.

2. Restrict the ‘three whites’

The three whites – Sugars, Salt, Maida (refined flour), must not be consumed in large quantities. These cause the body to retain water, which in turn, lead to swelling in various parts of the body, including the face.

3. Say no to carbonated drinks and alcoholic beverages

Carbonated drinks and alcohol lead to dehydration. And this makes the body retain water. Water retention can happen on the face as well.

4. Lack of sleep

Not sleeping enough can also lead to your face looking fat. If you don’t sleep well, this can impact your metabolism. Thus, this might result in you eating more and putting on weight, even on your face. So make sure to get your beauty sleep.


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