Losing weight often means a change in overall body composition. However, many people want to target specific areas, like their face. While there’s no magic wand to spot-reduce fat, adopting a healthy lifestyle and incorporating certain habits can help create a slimmer facial appearance.

1. Healthy Diet

• Balanced Diet: Prioritise whole foods, fruits, vegetables, lean proteins, and healthy fats.
• Increase Protein: Protein can help you feel fuller, reducing overall calorie intake. Incorporate lean meats, fish, eggs, and plant-based proteins into your meals.
• Portion Control: Be mindful of serving sizes to avoid overeating.
• Stay Hydrated: Drinking enough water can help control appetite and flush out toxins.

2. Reduce Sodium/ Sugar Intake

• Limit Processed Foods: Excessive sodium intake can lead to bloating and water retention. Limit processed foods, canned goods, and restaurant meals.
• Cut Back on Sugars: Sugary drinks and snacks contribute to weight gain, including facial fat. Opt for water, herbal tea, or fresh fruit.

3. Regular Exercise

• Cardiovascular Workout: Activities like running, swimming, cycling, or dancing can help burn calories and reduce overall body fat.
• Strength Training: Building muscle can increase your metabolism, aiding in weight loss.

4. Lifestyle Changes

• Stress-Reduction Techniques: Practise relaxation techniques like meditation, deep breathing, or yoga.
• Adequate Sleep: Aim for 7-9 hours of quality sleep each night.
• Limit Alcohol: Alcohol consumption can contribute to weight gain and facial puffiness.

5. Facial Exercises

While there is limited scientific research directly linking facial exercises to significant fat loss, studies suggest that they can contribute to toning facial muscles and improving overall facial appearance.

• A Study on Aging: A 20-week facial exercise program was found to improve facial fullness in middle-aged women. While this study primarily focused on the effects of ageing, it suggests that these exercises can help maintain facial muscle tone.
• Building Muscle Thickness: Another study demonstrated that performing specific facial muscle exercises twice daily for eight weeks increased muscle thickness. This could potentially lead to a more defined and youthful facial appearance.

Popular Facial Exercises:

• Puffing out cheeks: Inhale and puff out your cheeks, then move the air from side to side.
• Puckering lips: Pucker your lips and move them from side to side.
• Holding a smile: Smile as wide as you can and hold the position for several seconds.

Remember: While facial exercises may be beneficial for toning facial muscles and improving overall appearance, their effectiveness in directly losing face fat is still being studied. For optimal results, combine facial exercises with a healthy diet, regular exercise, and a balanced lifestyle.

6. Consider Clinical Advice

• Consult a Healthcare Professional: If you have underlying health conditions or concerns, consult a clinician or registered dietitian.
• Explore Cosmetic Procedures: For more immediate results, consider options like CoolSculpting or Liposuction etc.. However, it’s essential to research these procedures and consult with a qualified professional.

Key Takeaway

Consistent effort and patience are key to achieving your weight loss goals. Focus on overall health and well-being, and the changes in your facial appearance will follow.

References:

Alam, M. et al. (2018) “Association of facial exercise with the appearance of aging,” JAMA dermatology (Chicago, Ill.), 154(3), pp. 365–367. Available at: https://doi.org/10.1001/jamadermatol.2017.5142. 

Farquhar, W.B. et al. (2015) “Dietary sodium and health: more than just blood pressure,” Journal of the American College of Cardiology, 65(10), pp. 1042–1050. Available at: https://doi.org/10.1016/j.jacc.2014.12.039.

Hwang, U.-J. et al. (2018) “Effect of a facial muscle exercise device on facial rejuvenation,” Aesthetic surgery journal, 38(5), pp. 463–476. Available at: https://doi.org/10.1093/asj/sjx238.

Palma, L. et al. (2015) “Dietary water affects human skin hydration and biomechanics,” Clinical, cosmetic and investigational dermatology, 8, pp. 413–421. Available at: https://doi.org/10.2147/CCID.S86822.

Traversy, G. and Chaput, J.-P. (2015) “Alcohol consumption and obesity: An update,” Current obesity reports, 4(1), pp. 122–130. Available at: https://doi.org/10.1007/s13679-014-0129-4.

Van Borsel, J. et al. (2014) “The effectiveness of facial exercises for facial rejuvenation: a systematic review,” Aesthetic surgery journal, 34(1), pp. 22–27. Available at: https://doi.org/10.1177/1090820X13514583.