Spot reduction or targeted fat loss is not possible, whether it’s face fat or belly fat, meaning you can’t target fat from any specific area. Alteast for now.
And if you have fat on your face, it means there are high chances of fat on the rest of your body as well. Which means, the most effective way to reduce face fat is by reducing overall body fat, and gradually, the face fat will also decrease.
Follow the following steps to reduce face fat
- create a calorie deficit by consuming 300-400 calories less than your maintenance calories, protein in this range (1.5-2g/kg of body weight).
Find maintenance from any online calculator by filling in your basic details such as height, age, weight & activity level. Let’s say your maintenance comes out to be 2000, make a nutrition plan for 1700 kcal and test it for a week and adjust accordingly.
- Engage in resistance training, it will preserve muscle, increase strength, and improve body composition.
- Increase your daily energy expenditure by walking 5-10k steps.
- Finally, drink enough water to minimize water retention.
If you follow these steps for a few months, you will definitely see improvements in your face fat in addition to reduction in other body fat from other areas as well.
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And even if your face still appears fuller, it might be due to your facial structure, possibly because of genetics. So, instead of worrying about your face and living in an illusionary world of what a perfect face looks like, accept what you got, and focus on the things that matter in life.
At the end of the day, you won’t be recognized in this world for your face, but for your work.
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