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How to reduce face fat: Exercises and Tips

How to reduce face fat

What is face fat ?

Fat face is the accumulation of excess fatty tissue on the face which gives your face rounder and fuller appearance. In most of the cases gaining fat on face is due to the gaining of access fat around rest of the body. Though chubby cheeks look cute to some people but it might be annoying for some other people who are longing for sharp features like chiseled jawline, sharp nose or sculpted cheekbones.

How to get rid of facial fat?

How to get rid of facial fat?

Making changes in the lifestyle can help a person lose weight and reduce that stubborn double chin and puffy cheeks and help you achieve slimmer and sculpted looking face. Following are some effective tips to reduce the facial fat.

1. Keep your weight in check, add Cardio to your routine

Keep your weight in check

In order to get rid of face fat, introduce yourself with a healthy lifestyle. Face fat is generally due to the accumulation of access fat all over the body giving you a fuller puffier appearance. So keep your body weight in-check. Do regular workouts, add cardio to your routine along with some facial exercises that can boost the metabolism of your body resulting in fast fat burning process and hence helps you in slimming down both your body and face.

2. Get lots of sleep

Get lots of sleep

It is recommended that a good sleep of six to eight hours prevents water retention in the body and helps the body to burn fat faster giving you and your face a leaner appearance.

Sleep deprivation can alter your metabolism and alter certain levels of hormones that promotes the feelings of hunger resulting in increase of food intake, weight gain, and cortisol levels.

Getting adequate sleep will enhance the speed of face fat loss process.

3. Drink enough Water

Drink enough Water

Drinking enough water not only improves your metabolism but also helps you keep fuller for longer. It reduces sudden hunger pangs thus helps you to avoid those extra calories hence maintaining the weight.

If you reduce the intake of water, than your body might store water in the body and cheeks resulting in face fat and puffiness.

Drinking water also helps in removing the toxins from the body, which in turn helps in better fluid circulation and reduces bloating and puffiness.

4. Reduce Alcohol Consumption

Reduce Alcohol Consumption

When you intake a lot of alcohol it leads to dehydration into your body, which as a result prompt the body to retain water, and in many cases on the face which results in the face fat or the puffy or chubby appearance of the face.

According to the study, Alcohol consist of empty calories, with no nutritional value. This empty calories increase the person’s total daily calorie intake resulting in weight gain which could be a reason for face fat or double chin or puffy appearance of the face.

5. Limit your sodium intake

Limit your sodium intake

It is believed that sodium causes your body to hold extra water i.e; water retention which might result in bloating, and it as a result contributes to facial puffiness and swelling.

All the processed meals and snacks contain 75% of sodium intake in the average diet, so cutting down those convenience food, savory snacks and processed meat might help to reduce the sodium intake and thus help in reducing the puffiness of the face.

6. Do facial exercises

Do facial exercises

Facial exercises helps in toning the facial muscles and gives a slimmer, younger, and sharp appearance to the face. Not just this,facial exercises also help to reduce the appearance of the wrinkles, eliminates all the tension around the facial muscles and improves the blood circulation of the region.

Following are some effective facial exercises to be incorporated into your workout regimen 3-5 times a week for around 20 minutes.

• Lip Pull Exercise

Lip Pull

Stand still, look up and lift your lower lip upwards as far as you can by stretching your jawbones. Hold this position for 15-20 seconds and repeat it 15 times.

•  Mouthwash technique

Mouthwash technique

In this exercise, fill your mouth with air and then try to transfer this air from one side of the mouth to another inside the mouth, just like you do your mouthwash. Continue this for a while relax and then repeat.

• Fish Face technique

Fish Face technique

In this pose, keep you head still and suck in both your cheeks and lips inside your mouth and make your lips like a fish. Stay in this position for 15-20 seconds, relax and then repeat.

• Chin lift exercise

Chin lift exercise

In this exercise, stand still and look up towards the ceiling and try to pull your lips into a kissing shape to create strain at the jawline. Hold this position for 15 sec, relax and repeat.

• Simha Mudra (Lion Pose)

Simha Mudra (Lion Pose)

Kneel down comfortably on the ground and place your palms on your thighs, Then stick your tongue outside and stretch it downwards with force towards your chin. Extend it as much as you can, exhale while performing making a sound which replicates the roar of a lion.

• Jivha Bandha (Locked Tongue Pose)

Jivha Bandha (Locked Tongue Pose)

In this pose, sit comfortably with your hands places on your thighs, Now roll your tongue and try to touch the upper back portion of the mouth as if you want to swallow your tongue. And while doing this, try to open your mouth wide until you feel a stretch in your throat and neck muscles. Relax for a minute and repeat again.

• Jaw release

Jaw Release

In this exercise, sit comfortably and try to move your jaws as if you are chewing something inside your mouth. Breathe from your nose while doing so. Relax and repeat.

• Jalandhara Bandhan (Chin lock)

Jalandhara Bandhan (Chin lock)

Sit in lotus position and breathe deeply. Place your hands on knees, lift your shoulder up and bend forward. Now try to touch your chin towards your chest in between your collar bones. Now hold your breath as long as possible. Relax and repeat.

• Neck roll

Neck roll

Sit comfortably on the ground with your head facing forward. Bend your head towards one side in line with your chin and turn your head in a circular motion. Keep your spine straight and shoulders down while doing so. Repeat this in both clockwise and anticlockwise direction.

• Eye focus

Eye focus

Open your eyes wide and make sure your eyebrows are not wrinkled. Stay this way and focus at a point in the distance. Relax and repeat after some time.


So now you are well aware of face fat and how to get rid of them. The best way is to maintain a healthy lifestyle and to take proper care of your diet, water intake, and exercise. Try to avoid the intake of processed food, alcohol, high sodium-rich food and try to incorporate the maximum amount of water, adequate sleeping hours, and daily workouts to get rid of that excess fat not just on your face but also on your entire body!!

Written by adminapex


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