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Increased facial fat is typically due to weight gain. It may also be as a result of water retention, which can make the face appear puffy or swollen. Making changes to a person's diet and lifestyle can help support weight management and prevent excess facial fat.
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Read More »In most cases, gaining fat around the face is a result of gaining excess fat around the rest of the body. However, there are some effective tips to reduce facial fat. Share on Pinterest Marco Govel/Stocksy Making certain lifestyle changes can help a person lose weight and achieve a slimmer-looking face. This article outlines seven effective tips that may help prevent and reduce excess facial fat. 1. Practice cardio exercise Weight loss in general tends to have a slimming effect on the face. Cardio exercise, also known as aerobic exercise, may be particularly beneficial for weight loss. According to one 2019 study in 24 women with overweight, following a 12-week aerobic exercise program resulted in significant reductions in fat mass and waist circumference, along with an increase in lean body mass. People can perform cardio exercises at a low, moderate, or high intensity. According to some research, performing higher intensity cardio workouts several times per week helps burn more fat. For example, a 2015 study investigated the effects of different amounts of exercise on body fat in postmenopausal women. All participants took part in moderate-to-high intensity workouts for 12 months. Those who worked out for 300 minutes each week burned more fat than those who performed workouts for 150 minutes per week. Although these studies did not measure facial fat loss directly, they suggest that cardio exercise is particularly effective at burning fat. Overall, weight loss, in general, is likely to have a slimming effect on the face. 2. Perform facial exercises There is some evidence to suggest that exercising the facial muscles can help reduce facial fat. For example, an older 2014 article suggests that performing facial exercises may help strengthen and tone the facial muscles. However, it is not clear whether these exercises also help reduce facial fat. In fact, there are no studies that look at the relationship between facial exercises and loss of facial fat. Nonetheless, facial exercises may help the face appear firmer as a person loses weight. 3. Reduce alcohol consumption Excessive alcohol intake can cause dehydration, which can prompt the body to retain water. In some cases, this may lead to water retention in the face, which can make the face appear bloated and puffy. Alcohol may also contribute to weight gain. It contains empty calories, which offer no nutritional benefit. Consuming empty calories increases a person’s total daily calorie intake, promoting weight gain. Also, some research suggests that alcohol can suppress hormones that help people feel full. This can stimulate a person to take in more calories from their diet. A 2015 review of alcohol consumption and obesity suggests a link between weight gain and excessive alcohol consumption. Heavy drinking and binge drinking appears to pose the greatest risks for weight gain. Some people experience the same effects in response to moderate alcohol intake. However, for most people, moderate alcohol consumption does not promote weight gain. People who find it challenging to lose facial fat or weight, in general, may wish to consider reducing their alcohol consumption. 4. Drink more water Drinking a glass of water before a meal can help a person feel fuller. This can help reduce the total number of calories a person consumes. For this reason, drinking water before a meal can lead to gradual weight loss. According to a 2016 review of hydration and weight loss, water consumption also promotes lipolysis. Lipolysis occurs when the body breaks down fat stores into fatty acids that it can use as energy. Making use of these fat stores is key to losing weight.
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Read More »5. Get more sleep Getting the right amount of sleep has a range of health benefits. Conversely, not getting enough sleep may lead to weight gain. For example, lack of sleep affects the levels of certain hormones that promote feelings of hunger and fullness. Specifically, lack of sleep seems to increase levels of the hormone ghrelin, which stimulates appetite, and lower levels of the hormone leptin, which tells the body that it is full. As a result, a person who has sleep loss may eat more, and they may turn to foods higher in calories. Getting adequate sleep can help prevent weight gain. This, in turn, may help decrease the amount of fat stored in the face. 6. Improve overall diet Diets high in processed foods, including refined carbohydrates, may increase the risk of weight gain and obesity. Processed foods tend to contain more calories, salt, and sugar than whole foods. Refined carbohydrates are a group of highly processed, grain-based foods. During processing, these foods lose fiber and nutrients. As a result, they are high in empty calories. Refined carbohydrates can also cause rapid spikes in blood sugar, which may encourage a person to overeat. Examples of refined carbohydrate foods include: pasta
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Read More »Preventing excess facial fat The best way for people to prevent facial fat is to maintain a healthy weight by making lifestyle changes. A person with overweight or obesity is more likely to have fat around their face than a person who maintains a moderate weight. Some tips to reach or maintain a moderate weight include: exercising regularly and incorporating plenty of cardio routines eating a balanced diet rich in lean protein and whole fruits and vegetables
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