Losing facial fat doesn't necessitate plastic surgery. You can lose it naturally by simply lowering your total body mass. According to the American Council on Exercise, reducing fat on any part of your body requires a calorie deficit. Targeted exercises build muscle, but they don't burn enough calories to eliminate fat. To create an adequate calorie deficit, you should combine vigorous aerobic exercise with adjustments to your diet that lower your daily calorie intake.
Perform an aerobic activity at moderate to high intensity for 30 to 60 minutes at least five days per week. Some standard activities include jogging, biking and swimming, but organized sports, fast-paced dancing, hiking, martial arts and certain high-intensity types of yoga are also beneficial.
Augment your aerobic exercise with strength training two days per week. This type of exercise includes activities such as Pilates and weightlifting. These exercises build lean muscle, which boosts your resting metabolism.
Decrease the amount of calories you consume so that you burn an excess of 500 to 1,000 calories per day. This will allow you to burn 1 to 2 lbs. of fat per week, as 1 lb. of fat equals 3,500 calories. The number of calories you reduce will vary depending on how much you exercise. For example, if you burn 250 calories with exercise every day, you should eat 250 fewer calories per day as well to burn a total excess of 500. Use an online calculator such as LIVESTRONG.com's MyPlate to determine how many calories you burn with exercise if you don't use a machine that tells you.
Eat more lean protein, whole grains, and fresh fruits and vegetables. Half of your plate should be fruits and vegetables at every meal, according to the USDA guidelines. These healthy foods tend to be lower in calories, making it easier to keep to your calorie restrictions, and they have nutrients such as fiber to help you feel fuller longer and faster.
Drink plenty of water. Even being slightly dehydrated can slow your metabolism.
Be active throughout the day, even when you aren't exercising. Housework, gardening, playing with your kids and even walking through the mall are all much better calorie-burners than sitting on the couch and watching TV.
- USDA: MyPlate Home
- American Heart Association; "Losing Weight"; June 2011
- CNN; "Can Drinking Lots of Water Help You Lose Weight?"; Dr. Melina Jampolis; April 2010
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- Centers for Disease Control and Prevention; "How Much Physical Activity Do Adults Need?"; March 2011