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How to Lose Fat in Your Face as a Man

author image Mike Samuels
Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.
How to Lose Fat in Your Face as a Man
Young man drinking a glass of water. Photo Credit Jupiterimages/Stockbyte/Getty Images

People store fat in different places all over their body, including the face. Unfortunately, you can't pick and choose where you lose fat, which is a concept known as spot reducing, notes exercise physiologist and trainer Tom Kelso. What you can do, however, is change your diet and lifestyle so that you lose fat throughout the body, resulting in a slimmer face.

Total Calories

When a person is overweight, that person consumes more calories than he burns over a sustained period. Nutrition.gov states that you need to burn 3,500 calories more than you consume to burn 1 pound of fat. This works out to a calorie deficit of 500 per day to lose 1 pound of fat per week. Your first step should be to lower your caloric intake. Men need between 2,000 and 3,000 calories daily to maintain weight -- meaning that you may need to go slightly lower than this to lose weight, according to the U.S. Department of Agriculture. The more active you are, the more calories you can consume and still lose weight.

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Learn How to Make Better Choices

You should make small, simple changes to cut calories, states the American Academy of Nutrition and Dietetics. You should eat smaller portions and take your time over meals and swap calorie-dense sides like french fries for vegetables, trim the fat from meats and skip high-calorie, sugary drinks, and opt for water or calorie-free drinks, suggests the academy. Eat consciously and stop mindless snacking, drink more water, eat more protein-dense foods to help you feel full and keep a food diary to monitor your intake.

Identify Allergies

Your face may look slightly puffy or bloated if you're eating foods to which you are allergic or sensitive. Signs of allergic reactions include swelling around your eyes, mouth and tongue, according to the National Institutes of Health. The most common food allergens include milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat. To determine whether you may be suffering as a result of something you're eating, check with your doctor and ask him to arrange a food allergy test or a food intolerance test.

Dive Into Fitness

Fitness training plays a big role in losing weight. If you don't exercise much, then become more active by going for walks or taking up a sport. Alternatively, if you already do some exercise here and there, then step it up a gear by partaking in a regular routine at the gym that combines resistance training and cardio, or join an exercise class. The harder you train, the more calories you burn and the faster you'll lose fat.

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