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How do you lose weight effectively from your face?

Chubby cheeks, double chin… Our faces are the first point of interaction with others, so they’re often a focus of our insecurities. Is it possible to refine your features easily, and if so, how do you go about it?

Slimming your face

Is it possible to lose fat from the face naturally?

Let’s start with an important reminder: it is extremely difficult, if not impossible, to lose weight in a targeted way. To refine your facial features, you usually have to aim for a more overall fat loss. Which is why there is no magic technique that will slim down your face in 3 days (despite claims to the contrary…)

There are, however, some general (and specific) tips for kickstarting that fat loss process, focusing as much as possible on facial areas.

How to slim down your face naturally: general advice

Lose weight by adopting a balanced diet

Achieving a slimmer face (and body) starts with a review of your eating habits. Fresh fruits and vegetables, low in calories and high in antioxidants, support good hydration: cucumber, celery, watermelon and artichoke are your ‘go-to’ foods here! Fibre found in whole grains, pulses and oat bran, reduces the urge to snack, while protein (poultry, fish, dairy products …) has a satiating effect (1-2).

When it comes to fats, you don’t need to ban them altogether: the omega-3 fatty acids EPA and DHA (which support normal cardiac function), as well as medium-chain triglycerides which are poorly-stored by the body, (highly-concentrated in coconut oil Organic MCT Oil Pure C8) should be a feature of any slimming program (3-4).

Avoid drastic diets

Restrictive and very low-calorie diets do not have a proven track record: on the contrary, they lead to the famous yo-yo effect – where you quickly regain the weight lost after the diet ends (5).

There are, however, other ways of supporting your food-related efforts: used as an aid to weight loss in addition to dietary measures, knotted wrack (Ascophyllum nodosum) inhibits two key digestive enzymes: alpha-amylase and lipase, an action which potentially helps to reduce the absorption of fats (this algae can be found in the supplement Fat & Carb Blocker) (6).

Reduce your sodium intake

‘Puffy’ cheeks are sometimes the result of water retention, which is itself exacerbated by excessive salt consumption. So be sure to cut down on cured and cold meats, smoked fish and similar processed foods (7).

However, it’s important to stay well-hydrated: if you don’t drink enough, your body may compensate by storing the small amount of fluid absorbed. Aim for a fluid intake of around 1.5 liters a day (tea, coffee, herbal infusions, broths, etc., all count towards this). (8)

Exercise regularly to see that fat melt away

Regular exercise will accelerate fat loss, which can, in turn, help to slim down the face (9). Focus here on jogging, swimming and all aerobic activities that burn fat.

Cut down on alcohol which makes the face puffy

In addition to the above-mentioned dietary measures, reduce your consumption of alcoholic drinks. They are full of ‘empty’ calories and precipitate dehydration by increasing urine production, giving the face a tired, puffy appearance (10).

Sleep well to improve weight loss

Poor quality sleep first and foremost affects our appetite: leptin, the satiety hormone, decreases to the advantage of ghrelin, the hunger hormone, making us eat more during the day (11).

In addition, our body secretes large quantities of hormone during the night while we’re asleep: necessary for nerve and muscle recovery, it prioritises the mobilisation of fats to fuel all the body’s repair processes. It’s therefore best to aim for 7-9 hours’ sleep a night.

Add some fat-burning plant extracts

To shift fat cells from the face (primarily concentrated in the cheeks and chin), and lose weight in general, you can also use Mother Nature’s own slimming aids.

Focus on Coleus forskohlii, a perennial plant from India which helps regulate the elimination of fat, promotes weight loss and contributes to an increase in lean body mass (13).

It is often combined synergistically with other plant extracts (such as green coffee, inulin or Sphaerantus indicus and Garcinia mangostana, a combination offered in the formulation Advanced Fat Burner) (14-15).

Consult a health professional

If you’re finding it difficult to lose weight, we’d recommend consulting a health professional (GP, nutritionist…) for advice tailored to your particular situation.

Slimming: exercises that may tone the face

The above-mentioned holistic approach, which encompasses a balanced diet, exercise, etc., is still the only way to really slim down, including the face.

The practice of facial gymnastics or yoga, meanwhile, cannot work miracles by itself. It’s important to be realistic about the results that can be achieved from practising these exercises in isolation.

But if performed regularly, with several repetitions of each exercise, they are potentially useful for strengthening the facial muscles, toning the skin, reducing the signs of aging and redefining the contours of the face (16):

  • smile in an exaggerated way widening your lips as much as possible;
  • suck in your cheeks for 10 seconds (as if you’re pulling a ‘fish face’), then puff them out for 10 seconds;
  • cover your upper lip with your lower one as much as you can. Maintain the pose for a few seconds then relax;
  • pronounce the vowels A, E, I, O, U in turn, exaggerating each one;
  • pull a series of faces in front of a mirror to express different emotions (anger, surprise, fear): frown, open your eyes wide, etc… don’t worry about looking ridiculous!

Bonus tip: give yourself regular face massages to boost blood and lymphatic circulation. As well as being relaxing, this invaluable exercise can improve your skin’s radiance and reduce the appearance of bags under the eyes.

SUPERSMART ADVICE

References

  1. Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Crit Rev Food Sci Nutr. 2022 Oct 4:1-12. doi: 10.1080/10408398.2022.2130160. Epub ahead of print. PMID: 36193993.
  2. Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiol Behav. 2020 Nov 1;226:113123. doi: 10.1016/j.physbeh.2020.113123. Epub 2020 Aug 5. PMID: 32768415.
  3. Salman HB, Salman MA, Yildiz Akal E. The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet. Nutr Hosp. 2022 Aug 25;39(4):803-813. English. doi: 10.20960/nh.03992. PMID: 35815739.
  4. St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6. doi: 10.1093/ajcn/87.3.621. PMID: 18326600; PMCID: PMC2874190.
  5. Ma K, Dhawan S. Yo-Yo Dieting: Mixed Messages for β-Cell Plasticity. 2022 Nov 1;71(11):2253-2255. doi: 10.2337/dbi22-0024. PMID: 36265016; PMCID: PMC9630080.
  6. Nicolucci A, Rossi MC, Petrelli M. Effectiveness of Ascophyllum nodosum and Fucus vesiculosus on Metabolic Syndrome Components: A Real-World, Observational Study. J Diabetes Res. 2021 Sep 30;2021:3389316. doi: 10.1155/2021/3389316. PMID: 34631894; PMCID: PMC8497120.
  7. Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium Intake and Hypertension. 2019 Aug 21;11(9):1970. doi: 10.3390/nu11091970. PMID: 31438636; PMCID: PMC6770596.
  8. Hahn RG. Effects of diet, habitual water intake and increased hydration on body fluid volumes and urinary analysis of renal fluid retention in healthy volunteers. Eur J Nutr. 2021 Mar;60(2):691-702. doi: 10.1007/s00394-020-02275-4. Epub 2020 May 19. PMID: 32430554; PMCID: PMC7900032.
  9. Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014 Jan-Feb;56(4):441-7. doi: 10.1016/j.pcad.2013.09.012. Epub 2013 Oct 11. PMID: 24438736; PMCID: PMC3925973.
  10. Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014 Jan-Feb;56(4):441-7. doi: 10.1016/j.pcad.2013.09.012. Epub 2013 Oct 11. PMID: 24438736; PMCID: PMC3925973.
  11. Figueiro MG, Plitnick B, Rea MS. Light modulates leptin and ghrelin in sleep-restricted adults. Int J Endocrinol. 2012;2012:530726. doi: 10.1155/2012/530726. Epub 2012 Aug 14. PMID: 22988459; PMCID: PMC3440859.
  12. Loftus HL, Astell KJ, Mathai ML, Su XQ. Coleus forskohlii Extract Supplementation in Conjunction with a Hypocaloric Diet Reduces the Risk Factors of Metabolic Syndrome in Overweight and Obese Subjects: A Randomized Controlled Trial. 2015 Nov 17;7(11):9508-22. doi: 10.3390/nu7115483. PMID: 26593941; PMCID: PMC4663611.
  13. Kanchanasurakit S, Saokaew S, Phisalprapa P, Duangjai A. Chlorogenic acid in green bean coffee on body weight: a systematic review and meta-analysis of randomized controlled trials. Syst Rev. 2023 Sep 14;12(1):163. doi: 10.1186/s13643-023-02311-4. PMID: 37710316; PMCID: PMC10503105.
  14. Stern JS, Peerson J, Mishra AT, Mathukumalli VS, Konda PR. Efficacy and tolerability of an herbal formulation for weight management. J Med Food. 2013 Jun;16(6):529-37. doi: 10.1089/jmf.2012.0178. PMID: 23767862; PMCID: PMC3684102.
  15. D'souza R, Kini A, D'souza H, Shetty N, Shetty O. Enhancing facial aesthetics with muscle retraining exercises-a review. J Clin Diagn Res. 2014 Aug;8(8):ZE09-11. doi: 10.7860/JCDR/2014/9792.4753. Epub 2014 Aug 20. PMID: 25302289; PMCID: PMC4190816.

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