Facial fat accumulates gradually as your total body weight increases. People often find this form of fat difficult to remove. Facial yoga and other facial exercises may tone the muscles of the face but often do little to remove fat due to their inability to burn high quantities of calories. The best way to decrease facial fat and full body fat involves combining walking or other full-body exercise with a reduced-calorie diet.
Walk Intensity
The speed of your walk and your weight affect the number of calories you burn. A faster walk increases your heart rate more and increases your ability to burn facial fat by increasing the number of calories you burn. MayoClinic.com says that a 160-lb. person burns 183 calories per hour walking at 2 mph and 277 calories when walking at 3.5 mph, while a 240-lb. person burns 273 calories and 414 calories, respectively. Walking up hills increases your intensity and allows you to burn even more calories, especially if you maintain your same pace or increase your pace.
Measuring Intensity
The easiest way to determine your exercise intensity is to perform a talk test. Moderate-intensity workouts, which provide the best workout for beginners, allow you to talk while you work out but make it difficult to sing. Vigorous workouts limit your ability to say more than one or two words without taking a breath. A brisk walk, at a pace of 3 mph or more, provides a moderate workout for most people.
Walk-Jog Interval Training
Interval training allows you to take your intensity from a moderate level to a vigorous level, which increases your intensity and increases the number of calories you burn. A walk-jog interval is one example of interval training. Try the walk-jog interval by walking for three minutes, jogging for three minutes and repeating the cycle throughout your workout. Increase the intensity of your walk-jog interval by making your jogs longer or replacing your jog with a run.
Duration
The American College of Sports Medicine recommends a minimum of 30 minutes of moderately intense exercise on most days of the week. For weight loss, however, you may need to include a 60- to 90-minute brisk walk into your daily schedule. If you can't spend 60 to 90 consecutive minutes walking, try breaking your workout into two or three walks throughout the day. For instance, take a 20-minute walk before work, during your lunch break and after work.
Dietary Changes
Your diet may sabotage your weight loss by causing you to consume more calories than you burn. Increase your chances of losing facial fat with walking by reducing your calorie intake gradually as you increase your walk intensity. The easiest way to do this involves eating fewer fattening foods while increasing your intake of foods containing high amounts of nutrients, such as vegetables, fruits and whole grains. Replace drinks such as soda, alcohol and energy drinks with water to decrease your calorie intake even further.
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