This weight that appears on a person's face is generally representative of the weight found throughout that person's body. To get rid of the weight, you need to change your diet, burn some calories and lift some weights. But there are also some exercises you can do that target excess weight on your face.
Step 1
Cut your calories to lose weight. In order to lose weight in your face, or any other location on your body, you have to reduce your caloric intake. It takes a 3,500-calorie deficit to lose 1 lb. of weight. Being that there is no such thing as spot reduction, this weight can be lost all over your body, including your face. Reduce your daily intake by 500 calories to lose a pound a week from diet alone.
Step 2
Keep your calories clean. Even though you are cutting calories, you should still eat the right kind of calories. Eliminate deep fried foods, fast food, refined carbs, processed meats and high-fat dairy products from your diet. Replace them with nutrient dense foods such as fruits, vegetables, seeds, nuts, lean meats, fish, beans and whole grains.
Step 3
Give up alcohol. Beverages high in calories such as alcohol, soda and sweetened coffee drinks, should be avoided. They can cause you to be bloated and add weight to your face. Drink water instead as it helps flush toxins from your system and it also has zero calories.
Step 4
Increase your aerobic capacity. Aerobic exercise can not only strengthen your lungs and heart, but can burn calories over your whole body and face. Aim for 30 to 45 minutes of cardio four to five times a week. Exercises that you can do include running, swimming, biking, elliptical training, stair stepping and rope jumping.
Step 5
Work out with weights to increase your metabolism. Muscle is metabolically active tissue that can cause you to burn more calories when you are in a rested state. Do exercises that target your whole body, such as bench presses, shoulder presses, back rows, triceps dips, biceps curls and lunges. Perform 10 to 12 reps, do three to four sets and work out with weights to two to three days a week.
Step 6
Draw your cheeks in. Facial exercises will tone your muscles and, as an added benefit, can help prevent wrinkles. To do a cheek draw-in exercise, close your lips and open your jaws. Suck your cheeks in as far as you can and hold for 10 to 15 seconds. Release, take a few breaths and repeat 10 to 12 times.
Step 7
Blow into your cheeks. Close your lips and keep your jaws together. Forcefully blow air under your bottom lip and hold for 10 to 15 seconds. Move the air to your left cheek and repeat. Go to your right and repeat, then hold air in your whole mouth to finish. Rest for a few breaths and repeat five to six times.
Tips and Warnings
- Do face exercises three times a day.
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