How To Lose Face Fat

how to lose face fat - Lose Fat Build Muscle

Fat in your face can be annoying. 

You can be super lean, with decent muscle size and definition, and you might even have a nice 6-pack, but still carry fat on your face.

Let me share some bad news first:

No amount of stretches, chin lifts, balloon blowing, or jaw releases will help with losing the fat on your face. 

I’ve read those articles that recommend these things, and it’s just a bunch of BS. 

Now, some good news for you:

You can lose the fat on your face, and the process is simpler than what you probably imagine. 

I can’t promise that this process will give you a perfect jawline, but it will help reduce the fat storages in your face. 

Before we talk about the strategies to lose facial fat, let’s talk about why you carry more fat on your face than in the rest of your body, and how you can lose face and body fat. 

Why Is Your Face Fat?

Two reasons:

First, you’re carrying a lot of body fat. 

Second, your genetics make you store more fat in your face (not much you can do about this). 

Unfortunately, there isn’t much you can do about your genetics. These are the cards you were dealt with and you gotta make the most of what you have. 

Some people are blessed with perfect jawlines and others with rounded faces (like me) . Not much to be done. 

The first reason is kinda obvious. If you have a high body fat percentage, then most parts in your body will be covered by a layer of fat, including your face. 

If you want your face to noticeably drop fat, then you need to noticeably drop fat in all of your body. 

Yep. 

No way around that. 

In fact, aside from surgery, losing body fat is the ONLY way to lose fat on your face. 

And that’s the big secret to losing fat on your face: 

To reduce your overall body fat percentage. 

The leaner you get, the less fat you’ll carry on your face. 

Let’s dive into how to reduce your overall body fat levels. 

How to Lose Face Fat?

Listen:

Targeted fat loss is not real. It’s nothing but a big, dirty scam.

If someone is trying to sell you a targeted fat loss program, run away in the opposite direction. 

You can’t pick where your body burns fat. You just can’t. 

When you exercise one muscle group (your chest, your abs, your legs, even your facial muscles), it makes you burn calories in general, but it does nothing to burn fat in that specific area. 

That’s why crunches don’t get you a 6-pack. 

So, let me show you how much your face can change if you reduce your body fat percentage. 

On the left is  me with around 8% body fat, and on the right is me with around 16% body fat: 

how to lose face fat - Lose Fat Build Muscle

As you can see, the amount of fat on my face is significantly less (and the amount of hair on my head too 🙂 with around 8% body fat than with 16% body fat. 

Not only did my face look different, but check out the difference in how my body looked:

 

Body fat comparison

I clearly had a double chin on the left, whereas at 8% body fat there is no double chin. 

In this transformation, I didn’t do a single exercise for the face. I just focused on weight training and on my nutrition. 

Check out one of my clients, Jesus:

The angle is kinda different, but his face looks slimmer in the second picture. 

Again, in this transformation, Jesus didn’t do a single exercise that targeted the facial muscles. We only focused on his nutrition and training.

The bottom line?

If you wanna lose face fat, you gotta lose body fat, and you can do that with good nutrition and good training. 

Let’s dive into the nutritional aspect of reducing your face fat and overall body fat:

1- Calculating Your Calorie Deficit (You Need It)

Calorie Balance

The only way to lose fat is to eat fewer calories than you burn on a daily/weekly basis.

That’s it. There’s no other way to lose fat. 

The reason you’re carrying extra fat in your face and in your body is because you’ve consistently eaten more calories than you need for your daily activities. 

And all of those extra calories are being stored as body and face fat. 

The only way to get rid of that extra fat both in your body and in your face is to get yourself in a calorie deficit, and you do that by eating fewer calories than you burn. 

When you get yourself in a calorie deficit, your body makes up for it by “burning” tissue (fat) as fuel, so you end up using your fat storages as energy for your daily activities. 

How many calories should you be eating to lose fat?

A simple rule of thumb is to multiply your current bodyweight (in lbs) by 10 to get your daily caloric intake. 

For example:

If you’re 200 lbs, you multiply 200 by 10 (200×10 = 2000) which is equal to 2000. 

So you should be eating 2000 calories per day to lose fat.

It’s worth mentioning that following this program you will lose fat in your face and in your body as well. 

As you already know, it’s impossible to target your fat loss and the only way to get a slimmer face is to reduce your overall body fat. 

And that’s the goal of this article, to show you how to reduce your overall body fat which will make your face and your body thinner and slimmer. 

2- How Much Protein To Eat

Image of different animal proteins.

Protein is the most important macronutrient when it comes to losing fat and building muscle. 

Protein allows you to:

  • Recover from your workouts. 
  • Build muscle. 
  • Maintain your current muscle when you’re in a calorie deficit. 
  • Feel less hunger. 

Your muscles are, literally, made of protein.

The bottom line?

You should be eating a high protein diet. 

How much protein?

Aim at consuming 1 gram per pound of body weight per day. 

That means that if you weigh 200 lbs, then you should be eating 200 grams of protein per day. 

3- Distributing And Tracking Your Calories

Let’s look at how you will be tracking your protein and calorie intake.

Step #1: Download MyFitnessPal in your smartphone

Step #2: Set your targets

Set your calorie target, then set your protein target.

Divide the rest of the calories in any way you wish.

Step #3:  Track Your Calorie Intake In MyFitnessPal

I have to be honest. If you want to lose fat, you need to track both your calorie intake. 

And you can use MyFitnessPal for it. 

You will need to log every single one of your meals, and at the end of the day, it will tell you how many calories you’ve consumed. 

Here’s a video that explains how to track your food using MyFitnessPal:

Step #4: Add veggies and fruits

Your diet must include veggies and fruit with every single meal.

This will ensure that you give your body vitamins, minerals, and micronutrients. 

4- Get a Slimmer Face in 12 weeks 

Superman Action Figure

Run this diet for 12-weeks. 

After 12 weeks you’ll get very tired, both physically and psychologically, from dieting. 

When that happens, it’s time to take a break. 

Taking a break means raising your calories and maintaining your new bodyweight for at least 4 weeks. 

So after running this diet for 12 weeks, you’ll raise your calories to 13 calories per pound of bodyweight. 

That means that if you weigh 200 lbs, you’ll be eating around 2300 calories. 

You’ll keep your protein at 1 gram per pound of body weight, and you will do whatever you want with your carbs and fats. 

4- Get on a Really Good Bodybuilding Program

Image of Arnold Schwarzenegger
Image of Arnold Schwarzenegger

Listen:

Your goal is to minimize the amount of fat and maximize the amount of muscle. 

To accomplish that goal, you need to train like a bodybuilder.

I can almost hear you: “WTF?! I don’t wanna look like those big and gross bodybuilders!”

Relax. You will not look like them. Even if you try really hard to look like them, you will not. 

Those gigantic dudes and dudettes you see online have been training for decades, and most of them are on steroids. 

I can assume that’s not your case. 

Training like a bodybuilder will allow you to reduce body fat while preserving your muscles. 

These are some of my clients. Check out the type of results you can get by training like a bodybuilder:

Fat Loss Transformation

Luckily for you, I created a couple of really good bodybuilding programs that you can download for free:

Pairing any of these programs with a calorie deficit will make you lose fat both in your body and in your face. 

And it will make you look even more awesome!

5- Cardio for Fat Loss

I can almost hear you thinking: 

“How can I go faster?”

Well, the bigger your calorie deficit, the more fat you’ll burn. 

So in order to lose even more fat, faster, you can pair up one of the programs above with cardio. 

What kind of cardio?

Low-intensity cardio. That means walking for 30 min every day, or casually riding a bike for half an hour, or having sex every night (yep, that counts). 

Doing any type of cardio will aid with your fat loss. 

Just don’t go and start doing crazy cardio protocols.

They’ll affect your recovery, and you will not be able to run the training program as efficiently as you would otherwise.

How to implement cardio in your week?

  • Monday: 30 min walk outside or on a treadmill. 
  • Wednesday: 30 min cardio machine of choice. 
  • Friday: 30 min walk outside or on a treadmill. 
  • Saturday: 60 min walk outside or on a treadmill. 

Run this cardio protocol along with one of the training programs and the diet, and I guarantee you’ll get results. 

Get a Slim Face for Life

Face fat is annoying. 

Fortunately, you don’t need to go to extremes like surgery to get a slimmer face.

All you need to do is to reduce your overall body fat levels and your face will follow. 

Follow the nutrition and training guidelines in this article, and I guarantee that you will reduce the amount of fat in your face and in your body. 

And you’ll manage to get the face—and body—that you want. 

 

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