Excess fat on the face can be very annoying. While you may not lose fat only in the facial area, losing weight in general may help to slim it down. There are several steps to lifestyle changes that will be beneficial for losing weight and slimming the face. In addition, you can also combine exercise and massage techniques to get a slimmer face. However, make sure to check with your doctor because there are some medications and diseases that can cause weight gain in the facial area. By continuing to try, over time you will see a thinner face reflection when looking in the mirror.
Step
Method 1 of 3: Changing Your Lifestyle
Step 1. Set realistic targets if you need to lose weight.
Losing weight is the best way to reduce facial fat. Although losing weight takes time and effort, the results can be beneficial in the long run for health. If you are overweight or obese, set a weight loss goal for yourself and start working towards it. Start with light goals so that they are easier to achieve to increase your confidence.
- Strive to lose 0.5-1 kg of body weight every week. This target is quite healthy and possible to achieve. You can do this by cutting 500-1,000 calories from food each day.
- For example, you can aim to lose 3 kg in 6 weeks. This target is quite realistic. So, your chances of achieving it will be greater.
Step 2. Pay attention to whether there are foods and drinks that cause facial fat in your diet
Certain foods can cause the face to bulge so that it looks bigger. Try keeping a daily food intake journal to find out which foods may be causing your face to bulge. You may want to try an elimination diet if you suspect certain foods are problematic for you. Pay attention to your food menu, whether the following components are often included in it:
- Carbonated drinks
- Wheat containing gluten
- Dairy products
- Cabbage
- Peas
- Broccoli
- Sprouts
- Cauliflower
- Onion
- Salty foods, such as chips, frozen pizza, and processed meats.
Step 3. Exercise regularly to help lose weight and improve blood circulation
Exercising regularly can help streamline the appearance of the face by losing weight. Even if you don't need to lose excess weight, exercise will help improve blood circulation, and this alone can help slim your face.
- Be sure to choose a type of exercise that you enjoy such as walking, dancing, cycling, or swimming.
- Try to get 30 minutes or more of moderate-intensity exercise, most days of the week.
Step 4. Get more sleep to help the body's endocrine system function
Lack of sleep can cause problems with the endocrine system such as diabetes. Get 7-9 hours of sleep every night so that you can wake up in the morning feeling refreshed and to improve the health of the endocrine system. This step can help prevent problems that lead to an increase in facial fat.
- Try to create a comfortable bedroom so you can sleep more soundly. For example, by making it cool, dark, clean, and quiet.
- You can also sleep better by reducing or avoiding caffeine intake, closing the curtains at least 30 minutes before bedtime, and avoiding activities other than sleeping in bed.
Step 5. Drink more water to keep the body hydrated and reduce water retention
When your body is hydrated, the appearance of a bloated face will decrease because water retention will also decrease. However, if you're not drinking enough, your body will retain water in different areas of your body, including your face. Try to drink 8 glasses of 250 ml of water every day. Also, drink water when you feel thirsty or sweaty.
Fill a water bottle before leaving in the morning and refill it throughout the day while you are at work or school
Tip: if you don't like the taste of fresh water, try adding lemon juice, berries, or sliced cucumber for taste.
Step 6. Reduce or stop alcohol consumption
Consumption of alcoholic beverages can make your face look more bloated. So, it's best to stop drinking alcohol altogether if possible, or at the very least, limit your alcohol consumption. Don't drink more than 1 alcoholic drink a day for women, or more than 2 a day for men. One alcoholic drink is equivalent to 350 ml of beer or 50 ml of a drink with a high alcohol content.
- Try mocktails as an alternative when you want a drink. Combine sparkling water, a little cranberry juice, and a lime wedge to make a delicious low-calorie drink.
- If you find it difficult to stop drinking alcohol, talk to your doctor. You may need your doctor's help to stop drinking alcohol.
Method 2 of 3: Exercising Facial Muscles
Step 1. Say “X” and “O” 20 times in a row
Saying X and O alternately will train facial muscles. Say “X-O-X-O” out loud 20 times emphasizing the pronunciation of each letter to maximize its benefits.
Try doing this exercise while getting dressed in the morning
Step 2. Suck the cheeks to resemble a fish 20 times a day
This exercise may seem silly, but it can actually work your cheek muscles. Pull the cheeks in and hold for 5 seconds, then release. Repeat this exercise 20 times throughout the day.
Try doing this exercise while doing your hair or applying makeup
Step 3. Open your mouth wide, hold it for 5 seconds, then relax
Open your mouth as wide as possible so that you look like you're screaming. After that, hold your mouth in this position for 5 seconds and release. Repeat this exercise 30 times every day.
Try doing this exercise while making the bed or doing other household chores
Step 4. Gargle with water for 5 minutes every day
Take a deep breath then close your mouth. Let the air fill your mouth until it looks full. After that, rotate the air in the mouth to train all facial muscles. Make sure to breathe normally as you do this.
Try to do this exercise for a total of 5 minutes every day. For example, you can do 2 minutes in the morning and 3 minutes in the afternoon, or 5 minutes overall if you prefer
Tip: You can also gargle with water or try oil pulling to work the same muscles.
Step 5. Massage your own face after practice
Press your fingertips against your face, starting at your forehead and working your way up to your temples and cheeks. After that, press your fingertips on either side of your nose and move them towards your cheeks and down. Next, press your fingers along the jawline and the bottom of the jaw. You can also visit a professional massage therapist or use a jade roller to massage your face.
This massage will help improve blood circulation and remove lymph fluid from the face. Lymph fluid will accumulate around the lymph nodes. If the accumulated lymph fluid is too much, different areas of the body will appear swollen
Method 3 of 3: Seeking Medical Help
Step 1. Visit a doctor to check for underlying disease
Some diseases can cause the body to accumulate fat on the face. So, it's a good idea to see a doctor if you experience a dramatic or sudden weight gain. Your doctor may check for certain diseases in your body.
For example, your doctor may check for Cushing's disease and hypothyroidism because both can cause facial weight gain
Tip: be sure to share the changes in your health that occur with the increase in facial weight. For example, if you've also been feeling tired and tired recently, talk to your doctor too.
Step 2. Ask your doctor if the medications you are taking can cause weight gain on the face
It is possible that the cause of the swelling or weight gain on your face is caused by a new or long-standing drug you have used. Talk to your doctor if you have recently taken medication and experience these side effects.
For example, although rare, oxycodone can cause swelling of the face and limbs
Step 3. Consider a face lift if other methods don't help
Although plastic surgery is an expensive and invasive procedure, you may want to consider it if other methods don't work as expected. Ask for a referral to an experienced plastic surgeon from a general practitioner who usually treats you. Don't choose the cheapest. Make sure the surgeon is well qualified and highly experienced in facial surgery.
- See a surgeon if you think he is a good candidate for a face lift or other surgery to reduce the size of your face.
- Combination therapies may be recommended for you, such as liposuction and face lifts
