Monday 24 Jun 2019 / 2:57 AM

How to Reduce Face Fat Naturally

how to reduce face fat naturally

How to reduce face fat naturally. Face fat seems to have a mind of its own. While a double chin is often associated with being overweight, the truth is that even lean-bodied people can look a bit disproportionately fat in the facial area. There are two main reasons for this: either your body fat percentage is too high, or your face might be predisposed to roundness because of your facial structure and genetics. In this article, we will discuss in-depth how to reduce face fat naturally at home.

The bad news is that no amount of face exercises or contortions can make you lose face fat. A 2016 study published in the Canadian Journal of Physiology and Pharmacology reiterated what experts have known for a while now: spot reduction is a myth.

Don’t despair though, we have three sure and proven tips that will help you reach your goal. There is a sure-fire way to permanently reduce or cure double chin, and fast by reducing your body fat percentage. Your body fat percentage is the amount of fat stored in your entire body. You see, most of the fat in our bodies is stored just beneath the skin, and this is distributed through various areas of the body, including the face, the fingers, and even the feet. Some people have naturally angular face structures, and so even with fat deposits, their bone structure manages to be prominent. But some face shapes are predisposed to roundness, making it look fuller even with minimal weight gain. In general, men need to get into the 10% body fat range to go from pudgy to lean and mean, while women need to hit around 20%.

Here’s how to reduce face fat naturally with exercise to bring that body fat percentage down to sculpt a slimmer face:

  1. Phase 1: Go into a moderate calorie deficit. The only way to lose fat is to eat fewer calories than you burn. A good point to start is about 20 to 25% calorie deficit. This is just enough to allow you to lose fat rapidly without losing muscle, according to a 2015 study published in the Journal of Strength and Conditioning Research.

  • Phase 2: When planning your diet for a 20-25% calorie deficit, be sure to make it high-protein. Among all three macronutrients, protein supports weight loss goals in a way that fat and carbohydrates simply can’t compete with. Adequate high protein intake helps you gain muscle and lose fat faster, by helping you retain muscle better while keeping your calories down. It also makes you feel satiated, so you’re less likely to overeat and have cravings. If your goal is to lose body fat, you should be eating around 1 to 1.2 grams of protein per pound of body weight each day.

Supplement calorie restriction with exercise. Your two best options for accelerated fat loss are heavy compound weightlifting and high-intensity interval training (HIIT). Compound weightlifting refers to lifting weights to target multiple large muscle groups. This includes moves like the squat, bench press, military press, and deadlift – the four cardinal lifts that every newbie should master.

Lifting progressively heavyweights creates muscle tension, which causes muscle tissue to develop. HIIT, on the other hand, is a type of cardio that alternates short, maximum effort sprints with short recovery periods. The rapid switch between maximum effort and rest triggers the body to dip into fat stores, allowing you to lose fat at a higher rate than slow, steady-state cardio. HIIT is perfect for people who can’t spend too much time at the gym, as each workout lasts just 20 to 25 minutes. Most HIIT routines don’t even need specialized equipment so that they can be easily done at home. Here is how each exercise on how to reduce face fat naturally at home is performed.

  1. The squat: Here are the steps on how to squat the right way.

Stand with your feet and shoulder-width apart. Squat down by pushing your knees to the side while at the same time moving your back. Break parallel as you are squatting down while your hips are lower than your knees. Then squat back up while at the same time keeping your knees out and your chest up while your hips and knees are locked at the top.

  • Bench Press: Here are the steps on how to do bench press correctly to achieve the maximum result. Sit at the end of the bench first. Then lie down, grip and hold the bar low in your hand, close to your writs. Squeeze your shoulder blades and raise your chest and tighten the upper- back. Set your feet flat on the floor using a shoulder-width stance. Then un-rack the bar and lift, then bring it back to your chest and repeat. Make sure your elbow is tucked in at 75 degrees angle at the bottom and keep them directly under the bar from all angles.

  • Military Press: Do military press this way to gain the most benefit from this exercise.

Stand with a barbell resting on your collarbone making sure it is above shoulder height. Then lift the weight until your arms are almost extended fully up. Then lower the weigh back down to your collarbone to complete the first rep. Repeat the steps as many times as you can handle.

  • Deadlift: Do deadlift this way to receive the maximum benefit.

Start with a barbell that is appropriate for you, size wise. Position the feet and shoulder width apart, with toes under the bar. Make sure the feet are pointing straight ahead or they can angle out slightly. Keep heels flat on the surface. When lifting, make sure the bar comes close to the shine. For heavier weights, your hands should be positioned with the mixed-grip.

That is it, folks. Follow these exercises on how to reduce face fat naturally at home and you will see results in no times. Good luck to you!

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