We all crave a chiseled jawline and an upright appearance. But weight gain, health problems, aging, and many genetic factors can make you have a chubby face. So, how to get rid of face fat?
Today, you will find various slimming straps and devices claiming to remove face fat. Those may have little to moderate efficacy. But if you really want to get a slimmer face and neck, it’s about making a change in your diet, fitness regime, and overall lifestyle. You can even take some time out for the face exercises to lose face fat quickly.
Let’s have a look at why fat accumulates in the face and how you can get rid of it.
Why Do I Have A Fat Face?
You can have a fat face because of various reasons. The first reason behind having a fuller face is gaining weight. Especially if you have a round or oval face, a little fat storage can make a lot of difference in the appearance.
Weight can again happen due to unhealthy eating habits, lack of exercise, or medical issues like hypothyroidism. Also, if you are over-stressed, your body will release an extra amount of cortisol, making your face fat.
Other reasons behind having a chubbier face are excessive alcohol consumption, high sodium intake, poor sleeping habits, and side effects of some steroids you have to take. Moreover, when a person is aging or has overdeveloped facial muscles, they can have a rounder face.
Top Tips on How to Get Rid of Face Fat?
You may have a puffy face one morning, which may be gone as the day progresses. Having a puffy face is entirely different from having a fat face. Puffiness in the face is temporary. It can be caused due to overconsumption of sodium or alcohol and a lack of sleep the day before.
Other temporary reasons behind having a puffier face are allergic reactions, periods, dehydration, fluid accumulation under your facial skin or angioedema, etc.
However, having a fat face is more of a permanent thing caused by severe health or lifestyle issues. So, in such cases, maintaining a healthy diet and proper exercise becomes essential.
Nevertheless, it’s time we discuss tips on how to get rid of face fat.
1. Drink Plenty Of Water
As our mums say, drinking plenty of water can solve many problems, including losing facial fat. Studies suggest that our metabolism is improved with more intake of water. Thus, your body can naturally burn more calories in a day, promoting weight loss.
Also, drinking water before having a meal or at frequent intervals can boost our satiety level. With lesser hunger pangs, losing the extra kilos becomes easier.
Drinking a lot of water is a healthy practice to eliminate harmful toxins. Water helps us to flush out those harmful elements.
2. Do Facial Exercise
Facial exercises are the best method if you want to know how to get rid of neck and face fat or how to get rid of a double chin.
These exercises are easy to perform and target the muscles around your neck, jawline, and chin. Thus, they give your face a toned look, reducing the flab.
Some best exercises to have a slimmer face are jaw jut, ball exercise, neck stretch, pucker up, neck rotation, pigeon face, etc.
3. Don’t Skip Your Cardio Sessions
As you put on weight or your body stores excess fat, the effect is visible in your face too. Cardio or aerobic exercises boost your heart rate and facilitate weight loss. So, go for a brisk walking or running session, do some stationary biking, swim, or dance to get rid of extra weight.
Just devote 20 to 40 minutes a day to cardiac exercises to see the result.
4. Avoid Having Refined Carb And Sugar
Refined carbs and sugar can offer the least nutritional advantage to your body. Because of being heavily processed, they do not have the right amount of fiber. So, if you eat them, you feel hunger spikes faster, which is why we overeat.
Further, having them allows your body to consume more calories and sugar, promoting weight gain.
So, it’s time to say no to refined carbs like cookies, pasta, and crackers. Also, if you cannot have your tea or coffee without sugar, switch to healthier alternatives like stevia.
5. Reduce Your Sodium Intake
It’s time to get rid of the salt cellar on your table. If you are adding excess table salt to your cooked food or salads, you are doing more sodium consumption. Also, your favorite sauce and condiment can be responsible for the intake of excessive sodium.
With a spike in sodium consumption, your body will tend to store more fluid. So, your face looks swollen up.
6. Include More Fiber In Your Diet
Eating fiber-rich food is an excellent trick if you want to know how to get rid of face fat. Including more fiber in your diet is also very effective for overall weight loss.
Food items with high fiber are great because they do not get absorbed by the body easily after having them. Further, as their movement through the digestive tract is very slow, you will feel fuller for longer.
So, without feeling hungry frequently, you will be able to stick to a low-calorie and healthy diet. Further, grains like barley and oatmeal have soluble fiber. These are so effective that you don’t even need to check your calorie intake to lose waist circumference and body weight.
Try having beans, lentils, fruits, veggies, and whole grains to make your diet fiber-rich.
7. Work On Your Stress Level
I know it isn’t easy in modern times. But stress is a potent factor in making a face look fluffier. When you are over-stressed, your body will start releasing the stress hormone cortisol.
Over-secretion of this hormone will make your face appear puffier.
Again, too much cortisol in your body can be the reason behind a poor metabolism. So, if your body releases more cortisol, it becomes prone to weight gain.
8. Catch Proper Sleep
Sleep! Yes, this is the sweetest tip on how to get rid of facial fat. So, tell them its benefits the next time anyone reprimands you for stealing some extra nap.
When you don’t sleep well, there will be a boost in your stress hormone, cortisol. You already know how it can promote weight gain.
Again, if you get at least eight hours of sleep every day, there will be sustainable weight loss. Weight management helps to get rid of facial fat.
9. Say No To Excessive Alcohol
Alcohol consumption is the main reason behind bloating and water retention. As a diuretic, alcohol boosts frequent urination, increasing the chance of water retention and dehydration.
Further, alcohol interferes with the secretion and functionalities of various hormones, including leptin. With reduced leptin hormone in your body, your satiety level will go down. So, you will feel more hunger pangs and eat more.
Again, alcohol is a major reason for inflammation and accumulation of belly fat.
10. Avoid Having Processed Food
You will have to omit processed food items from your meal if you want to know how to get rid of face fat.
Consumption of processed food is one of the biggest reasons for excess sodium or refined carb intake in our bodies. These elements can further increase your body fat percentage, especially the fat accumulation in your face and the middle region.
Can Surgery Be An Effective Way To Get Rid Of Face Fat?
Yes, surgeries like buccal fat removal can be an effective way to get rid of face fat. This surgery is also known as cheek reduction surgery or buccal lipectomy.
Your plastic surgeon will remove the buccal fat pads from your cheeks to give them a toned appearance. The buccal fat removal cost is varied in range. You may need to pay USD2000 to 20000 based on your surgery.
Some people also go for botox, facelifts, rhinoplasty, and chin implants to bring major changes in their facial appearance.
However, buccal fat removal also comes with some possible side effects, like any invasive method. Infection, damage to facial nerves and salivary gland, hematoma, fluid accumulation, and facial asymmetry are probable side effects.
So, it is always better to take the hard way with proper workout and dietary plan changes and get rid of facial fat.
Weight gain, health issues, poor lifestyle, and genetic reasons are the reasons behind having a chubbier face. Do not get stressed thinking your chubby face does not conform to beauty standards. Instead, try to find out the cause of you having a fuller face. To put it simply, when you have a bulky face, it is more important to know the health reasons behind it rather than how it can be made look in a certain way.
So, if health issues like hypothyroidism or hormonal imbalances are the reason for having a chubby face, consult a physician. Further, if it is mainly associated with weight gain or unhealthy eating habits, work on your fitness regime and diet.
Also, lifestyle changes like yoga to fight stress, proper sleep, and moderate alcohol consumption can improve the appearance of your face.
So, here’s all the motivation you need to become a healthier version of yourself, which will also reflect on your face.
That’s pretty much from me now on how to get rid of face fat!
Frequently Asked Questions (FAQs)
Ans: You can slim your chubby cheeks by addressing the cause of extra fat on your face and finding a remedy.
For example, if your cheeks look chubbier because you have gained some weight lately, you need to work out and eat healthy to get rid of the extra body weight. Once you start losing weight, the fat storage in your face will be also reduced, giving your face a slimmer look.
Again, suppose hypothyroidism or hormonal imbalance is the reason why you have a fuller face. In that case, your physician can suggest the right medication or lifestyle changes to get rid of these health problems.
Nevertheless, in most cases, including more fiber in your diet and checking on the consumption of excess sodium, refined carbs, and sugar can change how your face looks. You can even try some facial exercises to tone your facial and neck muscles.
Ans: The main reason behind having face fat is weight gain. Your body and face store extra fat when you start gaining weight. So, once the fat accumulation is higher, it starts showing on your face. Cardio exercises and a healthy diet can help you get rid of the extra body and face weight.
However, reasons like aging, health issues, and genetic factors can contribute to having a fuller face. Health issues like hypothyroidism or hormonal imbalance causing a heavy face demand immediate medical attention.
However, if aging or a genetic factor is why you have a chubby face, you can go for surgeries like buccal fat removal.
Ans: The most recommended way to sharpen your jawline is to lose weight. The jawline will look chiseled when you lose weight or the excess flab in your body and face.
Again, you can make some changes in your diet plan with the incorporation of more fiber and reducing the intake of sodium, refined carbs, and sugar. There are even some face exercises like jaw jut, neck stretching, pigeon face, etc., for a more toned appearance of the jawline.
Also, these daysorthognathic or jawline surgeries have become common to define your jawline and make your chin look smaller.
Ans: Yes, losing weight can bring changes in your face shape. When you start losing weight with proper diet and exercise, the fat storage around your face and neck is also reduced. So, there will be a visible change in the volume of your face and neck, making the appearance of those regions sharper.
Ans: The buccal fat removal cost will depend on many factors, like how experienced your plastic surgeon is, which type of anesthesia you will be going for, and what medicines you need. Further, as it is a cosmetic surgery procedure, the charges are not usually covered by health insurance.
Nevertheless, considering different factors, the cost of buccal fat removal will be between $2000 to $20000.
Ans: Cardio exercises, proper diet, and facial exercises are the three most effective ways to get rid of chin fat. Cardio exercises like brisk walking, running, cycling, stationary biking, swimming, and dancing promote overall weight loss, reducing fat storage in your body and face.
Proper diet plans, including more fiber-rich food and cutting on sodium, refined carb, and sugar intake, can help you avoid overeating and water retention.
Facial exercises, on the other hand, make the muscles in your face and neck toned. So, you have a structured and improved appearance.
Ans: You can get rid of neck fat by losing the extra pounds you have gained lately. So, the most effective things you need to do are change your diet plan and sweating it out at cardio exercise sessions.
To get a leaner neck, you can drink plenty of water, avoid stress, and take some time out for facial and neck exercises.
Exercises like neck rolling, neck stretch, jaw jut, making a pigeon face, kissing the ceiling, etc., can help you get rid of neck fat.