Lose Face Fat

Sodium, potassium and water retention

A more swollen face upon waking up or after a very salty meal does not necessarily mean that you have taken fat. Sodium contributes to fluid balance, and a high salt intake may promote temporary water retention in some people. Potassium also plays a role in this balance. These variations in water can change the appearance of the cheeks and the contour of the eyes, without changing the amount of facial fat.

The most useful is to keep a regular diet, avoid repeated salt excesses and find potassium in common foods such as fruits, vegetables and legumes. Search offset a salty meal with potassium supplements or diuretics is not a method of defining the face. If swelling is significant, persistent or unusual, seek medical advice.

The principle to understand: the calorie deficit

To lose weight, you have to consume on average less energy than the body does. This is called a calorie deficit.

You don't need to be in perfect deficit every day. What counts above all is the average over time.

Example:

• Monday to Friday: slight deficit;
• Saturday: more calorie;
• Sunday: return to a regular diet.

The week may remain in deficit overall even if a day exceeds your target.

What deficit?

A moderate deficit is generally easier to hold than an extreme restriction. Progressive weight loss is also more compatible with muscle mass conservation, sports performance and balanced diet.

U.S. general public recommendations often cite a progressive loss of about 0.45 to 0.9 kg per week as an order of magnitude. For a person already relatively thin, a slower pace can be more suitable.

Why don't you go too fast?

Too large a deficit increases the risk of:

• fatigue;
• Significant hunger;
• decrease in performance;
• loss of muscle mass;
• rapid weight recovery;
• more rigid relationship with food.

The aesthetic objective is not simply to lower the balance, but to improve body composition.

Follow calories without becoming obsessive

For one or two weeks, weighing certain foods can be useful for learning how to visualize servings.

Start with the most calorie foods:

• oils;
• sauces;
• pasta and rice;
• bread;
• cheese;
• snacks;
• Calorie drinks.

You don't have to weigh everything for life. The aim is to construct a sufficiently reliable estimate.

The role of proteins

During weight loss, sufficient protein intake and strength training help to preserve muscle mass.

Build your meals around protein sources and then add vegetables, starch and fat according to your needs.

Is cardio compulsory?

No. Calorie deficit remains the main factor for weight loss.

However, cardio can:

• increase energy expenditure;
• improve endurance;
• allow to eat a little more while remaining in deficit;
• support general health.

Daily walking is often the easiest tool to maintain.

Can one only lose fat from the face?

No. There is no reliable method to choose where the body loses its fat.

Jaw exercises, massages or face workouts do not melt the fat of the face locally.

Aqualyx and fat under the chin

Aqualyx is a solution for injection in the lipolytic treatment family, sometimes proposed for a small fat cluster located under the chin. It does not reduce water retention and is not a method of refining the whole face. Results and risks depend on the area, product and person: swelling, pain, nodules and more serious complications are possible. An assessment by a qualified doctor is essential before considering an injection. More details on aesthetic interventions and their priorities are discussed in the premium guide.

Discover the premium guide on cosmetic surgery →

Definition of the face: attention to excess

A drier face is not automatically more aesthetic. Excessive weight loss can also dig some areas and give a tired look.

The goal must remain a healthy weight that you can maintain.

Tips

• Compare your photos in a similar light and hour: the face can change from one day to the next without changing fat.
• Keep a fairly regular salt consumption, a varied diet and normal hydration rather than looking for a quick solution against an inflated face.
• If you want to reduce your fat, follow the trend of your weight over several weeks and preserve your muscle mass. The area of the face that changes first varies depending on the person.