Fitness Magazine

How to Lose Weight in Your Face with 4 Easy Steps

By Kenin Bassart @Constantramble

The eyes are the windows to the soul, and our faces give us away. Our countenance is our expression and extension to the world, but what can we do when our faces gain weight?

Exercises to tone the facial muscles are popular remedies, but are they our best options? These activities are touted on countless websites, in advice columns, and on TV news magazines. They involve repeated facial movements, such as puckering the lips and widening the eyes for 50-100 repetitions. However, such movements are extremely low impact. Most importantly, they may promote the development of fine lines and wrinkles at a faster rate than any weight loss or toning of facial muscle is likely to occur. These exercises may increase circulation. But, while good circulation is a key factor in facial tone, the regular use of our facial muscles as we move, eat, speak, and express emotion throughout the day already provides most of the necessary circulation. The rest comes from moderate to vigorous physical activity and warm showers. Facial exercises do not provide enough benefit to justify the risk of added lines and wrinkles.

So where does this leave us? Down to what works. According to, the only way to reduce facial fat is to cut overall bodyweight. We’ve done the research, and the best way to take away unsightly pounds is with high intensity interval training (HIIT) or lifting weights. Therefore, the most effective ways to lose weight in the face and tone skin, with minimal addition of wrinkles, is HIIT or lift weights. This is our first of four easy solutions, your first step to losing weight in your face.

Step One: HIIT the Ground Running

How to Lose Weight in Your Face with 4 Easy Steps
HIIT and weight-lifting exercises that involve the upper body, lower body, or both are the best ways to lose weight in the face. This is because HIIT and weight-lifting exercises build the most muscle of any type of exercise. Muscle burns fat faster and more efficiently than any other tissue in the body, according to the latest research. The mechanisms and effects of muscle tissue on fat loss are explained in the scholarly article “The Physiology of Fat Loss” by Mike Deyhle, et al.

Muscle’s calorie-burning efforts automatically work overtime. Even after the weight-lifting exercises have ended, muscle keeps on burning fat. In fact, according to Deyhle’s article, most of the fat burning takes place after an HIIT or weight-lifting workout because of the energy the body devotes to tissue repair and recovery. Cardio-vascular workouts are essential for maintaining healthy, beautiful skin, but they are not as effective for weight loss in the face. Repair and recovery also occur after cardio, but not nearly to the degree of HIIT and weight training.

We often feel like we look much thinner after a cardio workout because we sweat out water weight. But this gets added back quickly. What’s more, we need to refuel after any workout. That just adds the calories back without providing the continuous ways to burn, unless our workout included HIIT or weight training.

With HIIT or weight-lifting exercises, we have a win-win situation. Even when we refuel after a weight-lifting workout, the muscle tissue pays back in dividends by continuing to burn calories. Changing body composition from fat or adipose tissue to muscle tissue turns the body into a calorie-burning machine. The effects show throughout the body, including the face. But there is an added bonus to HIIT or weight lifting: not only do we get the results from the body’s overall calorie-burning abilities, but HIIT and weight lifting contracts muscles in the face and neck, giving them their own workout without added effort while minimizing the addition of lines and wrinkles. The facial muscle gained in the contractions during these exercises is much more than those low-impact, repetitive facial movements because the workout is much more intense.

So, the best ways to lose facial fat is to exercise intensely. You can also speed up the process of losing those jaw-line jowls by cutting calories.

Step Two: Cut Calories

How to Lose Weight in Your Face with 4 Easy Steps
Cutting calories can be fast and easy and much less painful than we usually predict. Now, stop pondering the delicious foods you’ll be missing, picture the beautiful, thin face you know you can have, and check out our calorie-cutting tips. One especially important tool is the calorie calculator. It’s an easy formula; just plug in your weight, height, and age. By calculating the necessary calories according to what your body requires, you’ll set your goal, and the quickest way to make a change is by setting a goal. You can then figure out exactly what steps you need to take to get enough fuel while cutting calories so you can start to see those extra pounds melt away.

This sets you up for success by focusing your mind on what you can control. It also removes your mind from what you think you’d miss, which makes it easier to stay out of your own way (self-sabotage is one of the biggest hindrances to dieting; stop the self-sabotage!). Up-play your successes to keep yourself enthused and motivated, and you’ll see results quickly and painlessly.

As you’re cutting calories, pay special attention to those high-glycemic carbs. They can be real pit-falls of temptation that knock you off track. But if you’re prepared, you can head them off.

One of the biggest reasons to stay away from simple sugars and other high-glycemic-load foods is that they promote inflammation throughout the body. While study results regarding glycemic index guidelines are mixed according to the Mayo Clinic, dermatologists agree that high-glycemic carbs, such as those daily junk-food fixes we so depend on, cause inflammation in the face. This results in acne and other forms of swelling. Reduce the swelling by maintaining a low glycemic diet.  For more help in reducing junk food and staying on the low-glycemic side of the supermarket aisle, take our 4-week no junk food challenge. It’s packed with great ideas that will provide you with more fun and fast ways to cut out calories and help you look your best.

Keep reading, because we’ve got two more great tips on how to lose weight in your face.

Step 3: 8 Glasses a Day, Baby!

How to Lose Weight in Your Face with 4 Easy Steps
Another effective way to reduce the appearance of fat in your face and to look your best is by drinking plenty of water. Our bodies are, after all, 70-90% water. We lose water throughout the day, and it needs to be replenished regularly.

Skin-care professionals know the benefits of adequate water intake. They report that getting enough water (at least 8 glasses per day) lets the body regulate digestion and absorption of skin-benefitting nutrients, such as antioxidants and phytochemicals. Adequate water intake circulates oxygenated blood more efficiently and takes toxins away from skin cells. It also helps the body eliminate the overall toxins and waste that accumulate in the blood from the foods we eat, the stress our bodies react to, and the pollution in our environments.

We have one more tip to help you reduce the fat in your face, and while it won’t make your face lose weight directly, it is a vital step in the process.

Step 4: Take a Break

Rest allows your skin to look its best in the shape it’s currently in. As your skin’s condition improves, your appearance will improve if you continue to get enough rest. Rest reduces the effects of stress. It enhances your mental flexibility so you don’t get stressed in the first place. When our bodies and minds are rundown, our skin gets rundown. This is because we don’t detox as effectively. Adequate rest lets your body function optimally so you can look your best.

In a Nutshell

There you are! Our best four finds for reducing fat in the face.

Subcutaneous facial fat contours the face and makes us look young. But when fat cells accumulate under facial skin disproportionately, the results can be unsightly. The extra fat can be burned away quickly and easily with HIIT or weight-lifting exercise. The additional benefits to the whole body and to overall health are their own reward. Add to the effects by cutting calories, saying no! to junk food, drinking plenty of water, and getting all the rest you need. You’ll look and feel your best in no time!

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