Introduction:
When we talk about physical appearance, our faces are usually the first point of contact. Everyone wants to feel good about their appearance, aiming to look charming, attractive, and confident. Yet, sometimes reality doesn’t quite meet our expectations. A wide face is a common concern, often characterized by a broad jawline, prominent cheeks, and an unbalanced facial structure. You might wonder about the causes of these features and how to effectively address them. Similarly, many individuals also seek natural solutions for other facial concerns such as excess facial hair. If you’re also struggling with facial hair, you can explore our guide on How to Get Rid of Facial Hair Naturally: Top Home Solutions for some practical home remedies.
Let’s explore the tips to lose face fat!
Understanding Facial Fat
Facial fat is often a result of several factors including genetics, aging, diet, and overall body fat. Genetics may predispose some people to have fuller faces or carry more weight in their cheeks. As we age, we lose muscle and collagen which leads to sagging skin and can give the impression of facial fat. Poor diet, lack of exercise, and high body fat can also contribute to a fuller face.
Facial fat is usually concentrated in the cheeks, chin, and neck. When fat accumulates in these areas, it can result in a rounder, fuller facial appearance. This may be a cosmetic concern for some individuals who seek a more defined or slimmer face.
Several factors influence facial fat
1. Genetic
Genetics play an unavoidable role, as some individuals are born with a larger facial structure. This can affect the cheekbones, jawbones, or jaws, sometimes appearing larger than what is considered typical.
Such traits are often inherited from family members, like grandparents or parents, who have similar facial structures.
2. Diet
Consuming a diet rich in fried foods, sweets, or salty items, particularly those containing rice and flour, can lead to an accumulation of excess calories.
If these calories are not burned off within a day, they can cause the facial area, especially the cheeks, to become face fat and appear wider.
3. Lifestyle Factors
Certain everyday activities may contribute to a wider and chubby face. For example, regular gum chewing can cause the jaw muscles to expand and grow larger.
Similarly, eating foods that require extensive chewing, such as beef, sticky rice, and animal cartilage, can also lead to an increase in the size of the jaw muscles, contributing to a broader facial appearance.
Be cautious of slimming your face too fast
Trying to drop pounds fast can have negative effects on your facial appearance as well. And the growing popularity of a new generation of weight loss drugs has led to the use of the term “Ozempic face,” which refers to sagging, wrinkling and other facial changes experienced by some people who lose weight rapidly while taking Ozempic and similar medications.
Dermatologists say patients often don’t like their facial appearance following significant or rapid weight loss and sometimes seek to put fat back in their face through cosmetic procedures. Dermatologists and plastic surgeons are starting to explore the impact on their patients as weight loss drugs become more popular.
Rapid weight loss also may unmask some of the effects of aging in your face, says Edward Saltzman, M.D., associate professor of nutrition and medicine at the Friedman School of Nutrition Science and Policy at Tufts University. How and where people lose weight is dictated by many factors, including genetics and hormones. When Saltzman worked with weight loss surgery patients, some would retain their face shape, while others looked very different, with more sagging skin after weight loss. He says the same scenario could be happening with people who use drugs to lose weight quickly.
Is it possible to lose weight only in your face?
While specifically targeting one area of your body for weight loss can be challenging, you can take some steps to make your face appear slimmer, reduce puffiness and improve muscle tone.
Maintaining a body mass index (BMI) in the healthy range, between 18.5 and 24.9, could help your face appear slimmer. It’s important to remember that BMI is not a perfect indicator of health. BMI is a person’s weight in kilograms divided by their height in meters squared. It doesn’t consider how much fat you carry, where it is distributed, muscle mass or age. In fact, people over age 65 could benefit from a slightly higher BMI, of between 25 to 27, because we tend to lose muscle mass and bone density with age. To reduce facial fat, you must focus on overall body fat reduction. This can be achieved through a combination of:
Healthy Diet: Eating a balanced diet with fewer calories than you burn encourages overall weight loss.
Regular Exercise: Cardiovascular exercises, like running, swimming, or cycling, help burn calories and reduce excess fat.
Strength Training: Building muscle mass helps increase your metabolism, contributing to maintain a healthy weight over time.
As you lose overall excess body fat, your face will naturally slim down.
8 Tips to for a Slimmer Look
1. Try facial exercises
Some small studies on facial exercises suggest they can tone facial features, potentially making your face look slimmer. A study published in JAMA Dermatology looked at the impact of a 20-week facial exercise program for middle-aged women that seemed to improve fullness in the mid-face and lower face. Another study showed that exercising facial muscles for 30 seconds twice per day for eight weeks helped to build muscle thickness and could help with facial rejuvenation. However, larger studies are needed on the long-term effectiveness of these exercises.
Here are a few widely recommended facial exercises :
- Puff your cheeks and push the air back and forth from one side of your face to the other.
- Hold a big smile and clench your teeth for several seconds at a time.
- Stretch your neck out while pressing your tongue to the roof of your mouth to stretch your chin muscles.
For a detailed demonstration of these exercises, check out this helpful video on YouTube upon 8 Effective Exercises to Slim Down Your Face that guides you through simple techniques to tone your facial muscles.
2. Stay Hydrated
Drinking enough water is crucial for overall health and can help reduce facial puffiness. When your body is dehydrated, it tends to retain water, which can make your face look bloated or swollen.
Maintaining adequate hydration not only aids in reducing facial puffiness but also keeps your skin looking fresh and vibrant. For additional tips on how to effectively hydrate your skin, explore our guide on How to Hydrate Skin: 9 Expert Tips for Lasting Hydration.
Staying hydrated helps flush out excess sodium and reduces water retention, which makes your face appear slimmer. It also supports proper metabolism and digestion, aiding in overall fat loss.
To stay hydrated, aim to drink at least 8 glasses of water a day. You can also include water-rich foods like cucumbers, watermelon, and oranges in your diet. Avoid excessive consumption of salty foods and sugary drinks, which can lead to dehydration and bloating.
3. Reduce Salt Intake
High salt intake causes your body to retain water, leading to bloating, especially in the face. Excess sodium makes it harder for your body to remove fluids, which results in puffiness.
Reducing your salt intake helps prevent water retention, making your face appear less swollen and more defined. It also supports overall health by reducing the risk of high blood pressure and other related issues.
To apply this tip, limit processed and packaged foods, as they often contain high amounts of sodium. Opt for fresh, whole foods like fruits, vegetables, and lean proteins. You can also use herbs and spices to flavor your meals instead of salt.
4. Get Regular Cardio Exercise
Cardiovascular exercise, or cardio, helps burn calories and reduce overall body fat. Since amount of fat decreases across the entire body, regular cardio can lead to a slimmer face as well.
Cardio exercises, like running, swimming, cycling, or brisk walking, increase your heart rate and help burn calories. By consistently doing cardio, you create a calorie deficit that promotes fat burning, including the fat stored in the face.
To include cardio in your routine, aim for at least 30 minutes of moderate-intensity cardio exercises, 5 days a week. Choose activities you enjoy to stay motivated, and combine cardio with a healthy diet for better results.
5. Incorporate Strength Training
Strength training helps build muscle and boosts metabolism, allowing you to burn more calories even at rest. This leads to overall fat loss, including the face, as your body becomes more efficient at using energy.
By adding strength exercises, such as weightlifting, bodyweight exercises, or resistance band workouts, you enhance muscle growth. More muscle mass increases the number of calories your body burns, promoting fat loss over time.
To apply this, include strength training at least 2-3 times per week. Focus on major muscle groups like legs, back, and chest. Combining strength training with cardio and a healthy diet will improve fat loss and help slim your face.
6. Avoid Alcohol Consumption
Alcohol contributes to dehydration and water retention, which can cause your face to look puffy and bloated. It also contains empty calories, which is contributed to weight gain and make it harder to reduce facial fat.
By limiting or avoiding alcohol, you help prevent dehydration and reduce the risk of facial bloating. This can lead to a more defined and slimmer appearance in the face.
To apply this tip, reduce alcohol intake, especially high-calorie drinks like cocktails and beer. Opt for water or low-calorie alternatives instead. Moderation is key if you choose to drink occasionally.
7. Improve Your Sleep
Getting enough sleep is essential for regulating hormones that control hunger and fat storage. Poor sleep can lead to increased levels of cortisol, a stress hormone that promotes fat gain, including in the face. It can also make you feel hungrier and lead to overeating.
By improving your sleep, you support healthy metabolism and reduce the likelihood of gaining excess weight, which helps keep facial fat in check.
To apply this, aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule, avoid caffeine late in the day, and create a calming bedtime routine to help improve your sleep patterns.
8. Reduce Refined Carbohydrates
Refined carbohydrates, like white bread, pastries, and sugary snacks, cause rapid spikes in blood sugar. This leads to increased insulin levels, promoting fat storage, especially around the body and face. Consuming too many refined carbs can lead to weight gain and make your face appear fuller.
By reducing your intake of refined carbs, you help stabilize blood sugar levels and prevent unnecessary fat storage. This supports overall weight loss, including in the face.
To apply this, replace refined carbs with whole grains, like brown rice, oats, and quinoa. Focus on nutrient-dense foods that provide steady energy and support fat loss.
5 Medical Procedures to Make Your Face Look Slimmer
While natural methods for slimming the face can be time-consuming and yield uncertain results, beauty procedures offer a more immediate solution. These treatments, available in various forms and performed by professional doctors, provide reliable options for those looking to address a wide face. Here are five recommended slim face procedures:
1. Botox
Botox involves injecting Botulinum Toxin directly into the muscles, disrupting the nervous signals and causing the muscles to relax and shrink. This results in a slimmer appearance of the face. Typically, 20 to 50 units are injected on each side, with visible results appearing within 2 to 3 weeks.
Optimal results of botox injection are generally seen 1 to 2 months after the injection and can last from 6 to 12 months, but you may need several sessions before to reach the desired result, depending on the size of your masseter muscles. Recovery time is not required for this procedure.
However, it’s crucial to have it performed by professional doctors using quality brands. Prices range from 5,000 to 25,000 THB, depending on how many units of Botox are needed, the brand, and the clinic’s service.
2. HIFU
HIFU is a non-surgical face-slimming procedure that uses high-intensity focused ultrasound to target the layers of skin and induce fat reduction and tightening by causing tissue shrinkage. This method is highly safe and effective for tightening the neck, reducing a double chin and cheeks, and diminishing wrinkles. Results of Hifu treatment can be seen at about 20% immediately after the procedure, with clearer outcomes appearing 1 to 2 months later, and full results within 3 to 4 months. HIFU requires no downtime and leaves no scars, making it a convenient option for facial slimming.
3. Thread Lift
Eating habits and sagging skin can cause your face to appear wider and your cheeks larger, increasing your facial size. Thread lifting is an appealing option for those seeking a firmer facial appearance because it can reshape your face into a “V-shape.” However, for those with significant cheek width, doctors may recommend starting with a Mesofat injection first. This is because thread lifting tightens the skin without reducing the surrounding fat. Additionally, monofilament floating threads do have lipolytic effects, resulting in reduced facial fat in addition to tightening the skin. For more significant fat reduction, it is advisable to combine this treatment with Mesofat injections.
4. Mesofat Injections
Mesofat injections are another method used to reduce excess facial fat, from the cheeks to the jaw area. They are particularly suitable for individuals with chubby cheeks caused by excessive fat. The doctor injects the medication into the inner layers of the fat, which then causes the fat to break down and dissolve. This broken-down fat is eventually eliminated through the body’s excretory system. As the excess fat diminishes, the face becomes slimmer.
5. Facial Reshaping Surgery
Facial reshaping surgery is the definitive solution for those struggling with a wide face due to genetic factors and a large facial structure. This surgery can significantly narrow the jawline and allow precise adjustments to achieve the desired facial shape. Many opt for this one-time procedure to permanently alter their appearance. However, it is important to note that this option comes with a higher cost and requires a longer recovery time, often extending beyond a month. It is crucial to choose only professional doctors and accredited clinics to ensure safety and success.
Conclusion
Losing face fat and achieving a slimmer, more defined appearance requires a combination of healthy lifestyle changes, consistent exercise, and mindful eating habits. While spot-reducing fat from specific areas like the face alone is not possible, focusing on overall body fat reduction through a balanced diet, cardiovascular exercise, and strength training can naturally slim down your face over time. Staying hydrated, reducing salt intake, improving sleep quality, and limiting alcohol consumption can also help reduce facial puffiness, contributing to a more sculpted look.
For those seeking quicker results, non-invasive treatments like Botox, HIFU and thread lifts can provide noticeable improvements. However, these options should always be approached with caution and under the guidance of qualified professionals.
Ultimately, achieving a slimmer face is about patience and consistency. Whether you opt for natural methods or consider cosmetic procedures, it’s essential to prioritize your overall health and well-being. By combining a healthy lifestyle with the right strategies, you can work towards the facial appearance you desire while maintaining a sustainable and healthy approach to weight management.