Contrary to popular belief, it's impossible to burn fat off a specific area of the body through localized exercise. As such, in order to get rid of face fat, chubby cheeks and a double chin, you'll have to lose a significant amount of body fat overall. For best results, follow a program of diet and cardiovascular exercise.
Step 1
Insert your age, gender, height and weight into a basal metabolic rate calculator. This will provide you with an approximate value for the number of calories required to maintain your current body weight without exercise. Using your calculator and the nutritional information on your regular foods, compare this value to your current daily diet.
Step 2
Construct your new diet to contain between 500 and 1,000 calories fewer than your basal metabolic rate, depending on the urgency and magnitude of your desired fat loss. According to MayoClinic.com, this will cause you to burn between one and two pounds of fat weekly, or between four and eight pounds of fat during your allotted 30 days. To meet this caloric deficit, start by eliminating junk foods from your repertoire, then decrease the size of your meal portions as necessary.
Step 3
Increase the protein content of your diet by replacing at least one daily serving of carbohydrates with an equivalent serving of protein. For instance, replace a serving of toast in the morning with an egg white omelet, or replace a dinnertime serving of mashed potatoes with an extra serving of pot roast. Protein is less calorie dense than carbohydrates, and a study published in the International Journal of Obesity found that protein decreases appetite and diet-related cravings in people experiencing low calorie diets. Other sources of protein include egg whites, lean meats, fish, tofu and whey protein powder.
Step 4
Perform cardiovascular exercises every day. Since you're working within a limited time frame, you'll have to burn calories as quickly as possible and keep your metabolism elevated, so daily cardio is your best option. At first, you may only be able to manage 15 minutes per session, but aim to increase the length of your sessions up to as much as 60 minutes over the course of the 30 days. Choose from activities such as jogging, biking, rowing, or even organized sports, as long as the activity you choose allows you to raise your heart rate over an extended period.
Tips and Warnings
- High sodium can cause your body to hold excess water, which can create a bloated facial appearance. Avoid high-sodium foods as much as possible.
- Always consult your doctor before beginning a new program of diet and exercise.
Things You'll Need
- Calculator
- Cardiovascular exercise facilities
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