How to remove fat from the face: principles of fat burning, diet, exercises

Women are constantly struggling with extra pounds. They are worried about folds on the stomach, wide hips, and buttocks. But these are not the only places where weight loss is sometimes required. For example, the question of how to remove fat from the face is known to people who, when looking in the mirror, do not like chubby cheeks, a double chin, or a swollen face. But unlike the rest of the body, these areas cannot be covered with clothing. They are constantly exposed to their surroundings. Fortunately, this problem can be solved.

Why does fat appear on the face?

An experienced nutrition consultant only needs to look at a person's face to roughly estimate their body fat percentage. Measuring BMI most often confirms the preliminary result.

A face can tell an expert a lot - whether a person suffers from anemia, how he feels mentally, whether he is overweight.

The face contains mainly small facial muscles and other soft tissues. They quickly respond to any changes in the body - stress from withdrawal, poor nutrition, swelling, rapid weight loss or gain. All this is visible at first glance.

Limit your alcohol intake

If you are wondering how to remove subcutaneous fat from your face, you should limit your alcohol consumption. While enjoying an occasional glass of wine with dinner is a great way to pass the time, excess alcohol consumption can be one of the biggest contributing factors to increased facial fat and bloating.

Alcohol is high in calories but low in nutrients, and may be associated with an increased risk of weight gain ().

It can also cause fluid retention, leading to a higher risk of bloating and facial swelling ().

Moderate drinking is the best way to control alcohol-related bloating and weight gain. According to dietary recommendations, moderate alcohol consumption includes up to two drinks* per day for men and up to one drink per day for women ().

*1 alcoholic drink (drink) = 1 glass of 40% vodka or cognac (40 ml), 1 glass of 12% wine (150 ml), 1 glass of 7% malt liquor (230 ml) or 1 small glass of 5% beer (350 ml ).

Conclusion:
Alcohol can contribute to weight gain and increases the risk of fluid retention in the face.

Causes of facial fat: poor diet and water retention

A common cause of a swollen, “fat” face is poor nutrition associated with water retention in the body. This condition occurs due to poor fluid management due to an unhealthy diet, excessive alcohol consumption, hormonal changes (due to medications, chronic diseases).

Beware of consuming excessive amounts of salt, increased consumption of simple carbohydrates, and alcohol. Avoid foods that contain preservatives that cause water retention in the body.

Beware of refined carbohydrates

They are present, in particular, in baked goods and pasta with a long shelf life. These foods are low in fiber, cause fluctuations in blood sugar levels, and increase the risk of overeating. Give preference to whole grain baked goods and pasta.

Eating a diet rich in nutrients and minerals is a healthy way to remove fat from the face and chin, reduce swelling, and improve the overall appearance of the skin. Focus on green vegetables, sources of healthy fats (avocados, almonds, other nuts).

Make sure you get enough calcium and potassium

Losing weight in the facial area and limiting water retention will be supported by the minerals potassium and calcium. Make sure to consume them sufficiently with fruits, vegetables, and dairy products.

Rich sources of potassium:

bananas;
potato;
prunes;
apricots, dried apricots;
broccoli;
cauliflower;
sardines;
walnuts;
chicken meat;
poppy.

Calcium can be supplemented by including the following foods in your diet:

poppy;
cottage cheese;
cream cheese, other dairy products;
sardines in oil;
eggs.

Control your sodium intake—limit salting

The body responds to excessive salt intake by retaining water. It seems to you that this does not apply to you, because you do not eat salted peanuts or other similar snacks. But salt is hidden in many products from which it is difficult to expect. For example, in sweet baked goods. The only way to control its consumption is to read the ingredients of products.

The recommended daily dose of salt is about 5 g. But today this amount is exceeded by most people, and significantly. This leads not only to obesity, but also to the development of hypertension. When solving the problem of how to remove facial fat at home, try to add less salt to cooked food, and improve its taste with the help of herbs.

Beware of Gluten and Lactose

Certain foods may be responsible for your puffy face. Enemy #1 - soy, corn, gluten, dairy. Sweetened yoghurts and other dairy products containing simple hidden sugars are especially unsuitable. They should not be present in the diet of people trying to lose weight.

Fat is stored not only in problem areas such as thighs, buttocks, abdomen, but also on the cheeks. Therefore, for general weight loss, it is important to choose suitable, “clean” food, devoid of excess sugars and other additives. In the question of how to remove fat from the face, vegetables, fruits, and nuts help.

Signs and causes of oily skin type

It is very easy to see shine on the skin, but to confirm oily skin type it is worth knowing its signs:

After application, makeup quickly disappears, you have to constantly adjust it. For example, periodically use face powder;
areas of skin with increased oil content are covered with blackheads or acne;
enlarged pores are visible in the forehead, nose and chin;
a greasy shine appears almost immediately after washing.

The presence of such symptoms indicates oily skin, which requires careful and comprehensive care.

Any skin defect indicates possible health problems. Oily sheen is a direct indicator of the presence of some kind of problem in the body.

It may be signs of the following disorders:

Slagging of the body and excessive amounts of toxins.
Deficiency of minerals and vitamins.
Hormonal disbalance.
Disturbances in the functioning of the nervous system.
Genetic predisposition.
Vegetovascular dystonia.
Renal dysfunction.
Unbalanced diet with a predominance of spicy, fatty or fried foods.
Insufficient or incorrect skin care.
Transitional age.
Intestinal diseases, dysbiosis or stomach diseases.

Other methods of dealing with the causes of a full face

Certain medications (eg, thyroid medications, hormonal medications, including birth control) can cause water retention to affect the face. In women, fluid retention occurs more often before menstruation.

How to avoid water retention?

If the body suffers from a lack of fluid, its irregular consumption, it begins to resist. The body's response is to hold back water, creating reserves in case of an emergency. Give the body a signal that it has nothing to worry about - maintain a regular drinking regimen, which is important in solving the problem of how to remove excess fat from the face.

Everyone knows how gloomy a face can be the morning after a fun party. Sleep (or rather, its deficiency) plays a big role here. But an equally important factor is lack of water + excessive amounts of alcohol.

Alcohol and drinks containing caffeine are not included in the drinking regime. On the contrary, they cause dehydration and increase the risk of fluid retention. The basis of the drinking regime is clean water, possibly with the addition of lemon. Supplement your fluid intake with mineral water, herbal and fruit teas. Beware of sweetened, carbonated drinks.

Herbal cleansing teas are also beneficial for supporting kidney function, flushing out toxins from the body. In particular, infusions of nettle and birch leaves are effective in this regard.

Don't forget to move: do cardio workouts

Lack of physical activity is an important aspect of the question of how to remove excess weight from your face. Movement also has a key influence on water metabolism. 20-30 minutes of brisk walking a day will help improve your appearance, activate lymph flow, and digestion. From time to time, alternate walking with swimming and cycling. To increase the impact of your cardio workouts, periodically replace bodyweight exercises with resistance training.

Add Cardio Exercise to Your Daily Routine

Often, excess subcutaneous fat on your face is a result of being overweight. Reducing your overall body weight can increase fat loss and help slim down your body and face.

Cardio or aerobic exercise is any type of physical activity that increases your heart rate. It is considered one of the most effective methods of losing weight.

Numerous studies have shown that cardio training can help burn fat and increase fat loss (, ).

Moreover, a review of 16 studies found that people experienced greater fat loss with increased aerobic exercise ().

Aim for 150-300 minutes of moderate/vigorous exercise each week, which equates to about 20-40 minutes of cardio per day ().

Some common examples of cardio exercises include running, walking, cycling and swimming.

Conclusion:
Cardio or aerobic exercise can promote fat burning and fat loss, thereby helping to remove facial fat.

Exercises for losing weight on your face

Facial gymnastics will not get rid of fat, but it will help against wrinkles, dullness, and improve the overall appearance of the face. Try the following exercises recommended by face building experts.

Exercise 1: jaw thrust. You can get rid of a double chin with a simple exercise. In the morning after waking up, in the evening before going to bed (or at any other possible time), pull your lower jaw forward and return it back.
Exercise 2: smile. A wide smile not only makes you happy, but also strengthens your facial muscles. Raise the corners of your lips and repeat at least 10 times. This exercise will help you decide how to remove fat from your cheeks.
Exercise 3: pronunciation of letters. Pronounce the vowels a, e, i, o, u (or the entire alphabet) clearly and clearly. This will help strengthen your facial muscles and reduce your double chin.
Exercise 4: Chewing gum. Chew sugar-free gum after every meal. In addition to cleaning your teeth and preventing the development of caries, it will help train your facial muscles.
Exercise 5: roar of the tiger. This exercise for chubby cheeks is best done alone so as not to scare others. Open your mouth wide, stick out your tongue, and bulge your eyes. Scream as loud as you can.
Exercise 6: “catching” the chin. Another exercise to eliminate a double chin. Open your mouth and try to touch the tip of your chin with your upper lip. Do this exercise several times a day and your double chin will soon become a memory.

You can perform these simple exercises at any time, anywhere, but preferably alone. One study showed the effectiveness of training performed 2 times a day for at least 8 weeks. But it didn't specifically address the issue of facial fat loss. Therefore, take this recommendation lightly and train your facial muscles for about 10 minutes a day.

Massage

Facial massage, especially in combination with face fitness, helps not only get rid of excess fat, but also smooth out wrinkles and refresh your complexion. This set of measures also works great if general weight loss is not necessary. It happens that the figure is slender, toned, and at the same time the cheeks are full and round.

First, take a small amount of olive oil and heat it. The product will become a good base for massage, will not allow the skin to stretch, and at the same time saturate it with useful substances.

To further accelerate blood flow to the face and metabolism, you can make homemade fat-burning masks by adding a pinch of cinnamon, honey, ground coffee beans, mint and orange essential oils to your usual folk remedies.

Take a little oil into your hands, start patting your face with your fingertips, and large areas (cheeks and chin) with the back of your hand. This movement will speed up your metabolism and return a healthy glow.

Next, you can take a teaspoon and with the back convex side begin to massage the skin from bottom to top from the tip of the chin to the ears, from the center to the periphery from the wings of the nose to the ears, from the center to the sides of the forehead.

Light pinching is also recommended. But don't overdo it. There is no need to squeeze the skin until bruising occurs.

Don't forget the importance of quality sleep

Adequate sleep will help better than thousands of pills and teas for weight loss. It neutralizes cortisol, the stress hormone accumulated during the day. On the contrary, expert studies have repeatedly indicated that prolonged lack of sleep changes metabolism and contributes to weight gain and body fat. Therefore, sleep is the first assistant in solving the problem of how to remove fat on the face.

What methods are most popular?

There are an incredible number of procedures that get rid of this problem. Depending on your characteristics, experienced cosmetologists will select what will be effective specifically for you. The main thing is not to be afraid and realize that any pain can be endured for the sake of a clear oval face.

Classic liposuction

The most effective method of liposuction is syringe. Lipolytic injections for facial fat are ideal for precise and gentle treatment of facial skin.

Laser liposuction

This method will not only help you get rid of fat deposits, but will also strengthen the shape of your face, preserve your natural beauty and is more painless.

Radiofrequency method

It destroys fat deposits using radio waves. This procedure causes minimal trauma to the skin and tightens it well.

Cavitation

During cavitation, fat is removed thanks to ultrasonic radiation: acoustic waves destroy the membranes of fatty deposits. This helps the fat turn into a liquid state. This technique is painless, safe and will not hit your wallet that hard.

Post-procedure care

No matter how gentle the effect on the skin, it still injures it, so it is important not to forget that the skin needs to be helped to recover. First of all, you need to avoid direct sunlight. Yes, it is very difficult to forget about tanning, especially in the warm season, but solariums and beaches are strictly contraindicated. You will also have to give up decorative cosmetics. It will be possible to put it back into active use only after the stitches have healed. Also, do not neglect the doctor’s recommendations and use healing creams and procedures such as mesotherapy. This will help you recover faster.

Let's sum it up

A combination of a healthy diet, proper hydration, appropriate exercise, and sleep will provide the best basis for eliminating excess water and losing fat. By reducing its percentage throughout the body, the results will be reflected on the face. Support them with regular facial exercises and massage.

Remember that stress also plays an important role in the formation of fat deposits. The less stress, the faster the first results will appear.

Smile at the world around you. Nobody is perfect. One person is concerned about chubby cheeks, another suffers from 2 kg of excess weight, a third wants to have slimmer legs. Love yourself. Think not only about proportions, but also about health. Work on yourself every day. But above all, smile. With a wider smile, you will not only look at the world more positively, but you will also get rid of chubby cheeks.

IMPORTANT! Informational article! Before use, you should consult a specialist.

Reduce your intake of refined carbohydrates

Refined carbohydrates, such as white flour baked goods, pastries and pastas, are common culprits in weight gain and increased fat storage.

These carbohydrates have been highly processed, stripping them of beneficial nutrients and fiber. Because they contain very little fiber, they are quickly digested and absorbed, leading to spikes and dips in blood sugar levels and an increased risk of overeating ().

One large five-year study of the diets of 42,696 adults found that higher refined carbohydrate intake was associated with higher belly fat ().

Although no studies have looked at the effects of consuming refined carbohydrates on facial fat, replacing them with whole grains may help increase overall weight loss and may also help remove facial fat.

You can see a list of products containing refined carbohydrates here - Refined carbohydrates: list of products.

Conclusion:
Refined carbohydrates can raise your blood sugar and lead to overeating and increased body fat. Replacing refined carbohydrates with whole grains can help remove fat from your cheeks and chin.

Indications and contraindications for facial lipofilling

One of the main reasons why patients come for lipofilling is age-related changes. Over the years, the skin becomes less elastic, sinks down (gravitational ptosis), wrinkles appear, and the amount of subcutaneous fat decreases. Due to the described changes, the face becomes thinner and even haggard, the eyes become somewhat sunken, and characteristic blueness and bags appear underneath them.

Facial fat grafting helps:

Improve the shape of the face, smooth out its oval, give the chin a more expressive shape;
Eliminate puffiness and dark circles under the eyes;
Smooth out wrinkles and deep folds of skin with adipose tissue;
Increase the former volume of the cheekbones, cheeks, and area around the mouth;
Eliminate atrophic changes, make scars less noticeable;
Correct congenital cosmetic defects, facial asymmetry;
Smooth out the contours of implanted silicone prostheses when contouring them.

An important condition for the facial lipofilling procedure is the presence of a sufficient amount of adipose tissue in other areas of the patient’s body, although in most cases there are no problems with this, since the operation requires only 30-50 ml of tissue graft. On the other hand, there is no need to have any illusions about reducing fat deposits by taking tissue for transplantation, since, as they say, such a quantity on the buttocks or abdomen cannot make a difference.

age-related facial changes

Thus, indications for facial lipofilling include the patient’s desire to improve his features in accordance with personal ideas of beauty, to eliminate age-related changes, congenital defects or acquired cosmetic imperfections.

is contraindicated in cases of serious blood coagulation disorders, pustular, inflammatory changes in the skin of the face, general infectious diseases and fever of any etiology, oncopathology, mental illnesses that interfere with adequate contact with the patient, diabetes mellitus and a tendency to the appearance of keloid scars.

Fat grafting will not be performed on pregnant women and nursing mothers. Also, its feasibility is questionable in the case when the patient intends to lose excess weight, since the transplanted fat is highly likely to be absorbed by diet.

Advantages and disadvantages of lipofilling

In terms of effectiveness, lipofilling is often compared with classic plastic surgery and the use of fillers, since all these techniques pursue similar goals. The advantages of fat transplantation compared to other techniques are:

patient: before/after the procedure
High degree of safety - your own adipose tissue will not cause allergies and will not be rejected, as happens with synthetic materials and implants;
The result looks physiological - the face becomes fresh and naturally rounded, while the introduction of hyaluronic acid provokes swelling, a feeling of heaviness, uneven filling of wrinkles and other unpleasant effects;
The effect lasts for life, since cells that have taken root in the soft tissues of the face remain there forever;
The possibility of combining lipofilling with the introduction of stem cells and autologous plasma components, which improves the result of the procedure;
Uniform distribution of the graft, no risk of contouring, as in the case of silicone prostheses;
The operation was well tolerated and there were no age restrictions.

about the disadvantages of lipofilling, and it is better to do this even before setting the date for the operation, and, preferably, from the surgeon himself, and not from friends, neighbors or “colleagues” at a beauty salon. The disadvantages of lipofilling are:

The labor intensity and technical complexity of the manipulation, which require the highest skill, talent and accuracy of the surgeon;
Possibility of carrying out exclusively in the operating room with the use of appropriate equipment, primarily due to the need for graft collection;
Long recovery period - up to 2 weeks, during which the patient will have to live with swelling and traces of injections;
The need to have at least minimal fat “reserves” from which it is possible to extract fat without risk to health and aesthetics;
The high cost of the procedure makes it inaccessible to some of those interested.