Excess weight in the face may not be as serious as weight in the stomach, but it can still be frustrating to deal with. Every time you look in the mirror, you are constantly reminded that this fat exists. The way to lose this weight is not that different from losing weight at any other location on the body. You need to make some tweaks to your diet and factor in some exercise. Specific facial exercises can also be thrown in for good measure to help strengthen and tone up the muscles.
Step 1
Calculate your daily caloric intake. Reduce your total intake of food to create a caloric deficit by cutting back 500 calories from your current daily intake.
Step 2
Put down the salt shaker and avoid foods that are high in sodium. Frozen dinners, condiments, soups and ready-to-eat meals are examples of these. Sodium can cause water retention in your face and cause it to look puffy.
Step 3
Follow a diet that is favorable for weight loss throughout your whole body. Have your diet consist solely of low-fat dairy products, lean sources of meat, fish, beans, whole grains, fruits and vegetables.
Step 4
Drink plenty of water to further help flush sodium from your system and to keep your body hydrated. The Institute of Medicine recommends that women get approximately 2.7 total liters a day and men get approximately 3.7 liters. Avoid beverages that contain calories like fruit punch, milk shakes, lattes, sweetened teas, soda and alcohol.
Step 5
Do an open mouth exercise. Tip your head back and look straight up at the ceiling. Your should feel a stretch in your neck at this point. Open your mouth really wide, hold for one second and close it. Do 10 to 12 reps and three to four sets.
Step 6
Pretend you are very happy. Look straight ahead with your mouth closed. Make the biggest smile you can and hold for one second. Pucker your lips forward and hold for one second again. Do 10 to 12 reps and three to four sets.
Step 7
Use air to work your facial muscles. Close your mouth and push air into your bottom lip. Hold it there for 10 seconds, then push the air under your top lip and hold it there for 10 seconds. Repeat doing this with your left cheek, right cheek then whole mouth. Do three to four sets total.
Step 8
Work out with weights to build muscle which can increase your metabolism. Do exercises that target your whole body like bench presses, military presses, lat pulldowns, dips, curls and step-ups. Perform 10 to 12 reps and three to four sets of each exercise.
Step 9
Perform aerobic exercise for 30 to 45 minutes to burn calories throughout your whole body. Running, biking, swimming, elliptical training and stair stepping are examples of exercises you can do.
Step 10
Perform your weight training and aerobic routines three days a week each on alternating days. Do your face exercises two to three times a day.
Step 11
Talk to a plastic surgeon about getting liposuction if you do not want to exercise and change your diet.
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