In several cases gaining fat on your face is a result of putting on excess fat around the rest of your body. Gaining weight is a pretty common issue these days because of an inconsistent lifestyle and habits.
Nutritionist Avni Kaul says sedentary work style is one of the major reasons for putting on weight. Though one can reduce weight by making several lifestyle-related changes that include certain exercising, making some alteration in your daily diet.
In this article, Delhi’s top Dietician and Nutritionist Avni Kaul reveals some vital tips to reduce facial fat.
Do Cardio Exercise
Losing weight, in general, tends to have a slimming effect on your face. There are various types of exercise, and some are greater at promoting weight loss than others. Some of those types of exercises include aerobics training a type of cardiovascular exercise, resistance training that helps to develop lean muscles and a combination of aerobic training and resistance training. People can perform cardio exercises at low, moderate, and high intensity. Doing higher intensity cardio workouts several times per week helps burn more fat. cardio exercise is most effective at burning fat. Overall, weight loss normally is likely to have a slimming effect on the face.
Perform Facial Exercises
Do facial exercises will help strengthen and tone the facial muscles. Though, it is not certain whether these exercises also help lower facial fat. Nonetheless, facial exercises will help the face appear firmer as a person loses weight.
Drink More Water
Drinking a glass of water before every meal can help a person feel fuller. This can help lower the total number of calories a person consumes. For this reason, drinking water before a meal can lead to steady weight loss.
Consuming water also promotes lipolysis. Lipolysis happens when the body breaks down fat stores into fatty acids that it can use as energy. Making use of these fat stores is vital to losing weight.
Have More Sleep
Having the right amount of sleep has a variety of health benefits. Contrarily, not getting enough sleep could lead to weight gain. Lack of sleep impacts the levels of specific hormones that promote feelings of hunger and fullness. Respectively, lack of sleep seems to increase levels of the hormone ghrelin, that stimulates appetite, and lower levels of the hormone leptin, which signals the body that it is full.
As a resultant, a person who has a loss of sleep may eat more, and they may turn to foods which are higher in calories. Those who do not get adequate sleep also tend to have a slower metabolic rate.
Getting proper sleep can help prevent weight gain. This, in turn, will help lower the amount of fat stored in the face.
Improve Overall Diet
Diets rich in processed foods and refined carbohydrates increases the risk of developing excess fat. Processed foods contain more calories, salt, and sugar than whole foods. Refined carbohydrates are a group of highly processed, grain-based foods. During processing, these foods lose their fiber along with nutrients. Thus, they are high in empty calories.
Refined carbohydrates also cause fast spikes in blood sugar, which encourages a person to overeat.
In most cases, people can get reasonable replacements for overly processed foods and refined carbohydrates. A person can decrease their caloric intake and increase the number of nutrients they consume by eating fresh whole foods. You can include barley, quinoa, and bajra that will help to lose weight.
When combined with exercise, the healthful diet helps you to lose excess fat in the face and body.
Limit Salt Intake
Diets high in salt makes the body to retain water. Water retention causes swelling and puffiness in several parts of the body, including your face. This may give the appearance of excess facial fat. If you suspect you are sensitive to fluid retention you should try to avoid foods with high salt content. This includes processed meals and snacks. Preparing meals and snacks at home gives you greater control over the amount of salt in your diet.
Since the body stops holding onto fluid, the face will start to appear slimmer.
Some Essential Tips
The ideal way to stop facial fat is to maintain a healthy weight by making lifestyle changes. A person being overweight or obese are more likely to have fat around their face than a person who maintains a healthy weight. Here are some tips:
· Exercising daily and including plenty of cardio routines.
· Having a balanced diet rich in lean proteins, whole fruits, and vegetables
· Restricting the consumption of processed foods.
· Drinking lots of water and limiting sugary drinks, including energy drinks, juices, and sodas.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like -
Columnist at TimesNow
Columnist at NDTV Food
Columnist at Grazia
Columnist at Deccan Herald
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