According to Healthlinealthough many slimming products claim to target face fat directly, the most effective and sustainable approach involves lifestyle changes, such as adjusting your diet, exercising, and adopting healthy habits.
Here are eight tips to help you achieve a slimmer face.
1. Do facial exercises
Facial exercises can help tone and strengthen the muscles in your face, potentially contributing to a slimmer appearance, per a study published in The Journal of Korean Physical Therapy. Some studies suggest that these exercises can enhance muscle fullness and support facial rejuvenation. Popular facial exercises include:
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A woman massaging her face. Illustration photo by Pexels |
2. Add cardio to your routine
Cardio exercises, such as running, swimming, or dancing, can help reduce overall body fat, which in turn may help trim face fat. A 2023 study found that aerobic exercise significantly reduced body fat, waist circumference, and overall body weight.
The Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity each week.
3. Drink more water
Staying hydrated is crucial for overall health and may contribute to reducing facial fat. Research indicates that increasing water intake and replacing sugary beverages with water can support weight loss.
A 2018 study showed that drinking water before meals could reduce calorie consumption by decreasing the amount of food eaten, which may help with fat loss.
4. Limit alcohol consumption
Excessive alcohol consumption can lead to weight gain and facial bloating. Alcohol is high in empty calories and can also contribute to dehydration and water retention. The CDC defines moderate drinking as up to two drinks per day for men and one drink per day for women.
5. Cut back on refined carbs
Refined carbohydrates, such as cookies, pasta, and white bread, are calorie-dense and nutrient-poor, often leading to increased fat storage. Replacing refined carbs with whole grains like oatmeal, brown rice, and quinoa can help reduce overall body fat, including in the face.
6. Get enough sleep
Lack of sleep can contribute to weight gain and fat accumulation. Sleep deprivation disrupts hormones like leptin and ghrelin, which regulate hunger, often leading to overeating and cravings. The CDC recommends that adults aim for at least seven hours of quality sleep each night to aid weight management and support overall health.
7. Watch your sodium intake
Excess sodium can cause your body to retain water, leading to bloating and puffiness, particularly in the face. To reduce fluid retention and help your face appear slimmer, cut back on processed foods, salty snacks, and canned goods. Instead, focus on fresh foods and use herbs and spices to add flavor without the need for salt.
8. Eat more fiber
Fiber is a key nutrient for weight management, helping to keep you feeling full longer and reducing overall calorie intake. Foods rich in fiber, such as fruits, vegetables, nuts, seeds, and whole grains, support digestion and may contribute to fat loss. A 2020 review found that increasing soluble fiber intake could lead to a decrease in body weight and waist circumference.
