Although water retention can lead to puffiness around the face, excess fat in your chin and cheeks usually accompanies overall weight gain. To effectively drop face fat, you most lose weight all over. Eating less and moving your body more can help you get rid of unwanted pounds. As you lose weight, your face will slim down. Before getting started on your weight-loss program, talk to your health-care provider.
Start your day with breakfast. Include lean protein, whole grains, low-fat dairy and produce, recommends Mayo Clinic, such as a glass of nonfat milk, a piece of fresh fruit and a bowl of plain oatmeal topped with a handful of slivered almonds to fuel your body and help you avoid overeating later.
Sip eight to 10 glasses of water or herbal tea throughout the day. Staying hydrated keeps your metabolism from slowing and helps you feel full so you can avoid tempting junk food.
Reduce your daily food consumption by 250 to 500 calories to lose 1/2 to 1 pound each week. Substitute fresh fruit for a sweet dessert or ask for nonfat milk and no whipped cream on your favorite coffee beverage.
Consume a healthy diet that includes fresh produce, fiber-rich whole grains, non- or low-fat dairy and lean sources of protein. Eat small, frequent meals over the course of the day to keep your metabolism up and help you feel full so you'll be better able to avoid tempting snacks that make it difficult to lose weight. Women should consume a minimum of 1,200 calories and men a minimum of 1,400 calories a day.
Monitor your eating habits by keeping a food journal, suggests the Harvard Medical School. Knowing what and why you eat can help you identify patterns that led to weight gain, allowing you to learn how to change those habits into healthier, more positive ones.
Participate in some form of aerobic exercise for about 60 minutes each day, at least five days per week, recommends the Centers for Disease Control and Prevention. Lose an additional 1/2 to 1 pound weekly by burning 250 to 500 calories each day. Walk or weed the garden for one hour to burn 250 calories; ride your bicycle, play tennis or go swimming for one hour to burn 500 calories.
Do strength training exercises twice or three times weekly, for 20 minutes per session. Build muscle to burn calories more efficiently, leading to overall weight loss.
Tighten and tone your facial muscles for a slimmer appearance by doing facial exercises. Look straight ahead while allowing your facial muscles to relax. Keep your lips together and make an exaggerated smile; hold the smile for a count of five. Return to the starting position, and then repeat for a total of 10 times daily.
Work toward a slimmer, more toned-looking neck by standing straight and looking up at the ceiling. Drop your jaw open in a relaxed manner, and then pull it back up as if you're trying to bring it up over your upper lip toward your nose. Feel the muscles of your neck stretch as you do so. Hold the stretch for a count of five, and then release. Repeat 10 times daily.
Slim and tone your cheek muscles to help your face look thinner as you lose weight. Pucker your lips as if you're getting ready to give a kiss. Move your lips toward your left cheek while keeping them puckered, and then move them toward the right cheek to complete one repetition. Repeat for a total of 20 repetitions daily.
- Avoid water retention that makes your face look fat by limiting your alcohol consumption and skipping salty foods.
- Incorporate intervals of higher intensity activity into your aerobic workouts to increase the calorie burn. For example, walk faster or jog for one minute after walking for five minutes at a moderate pace.