While it’s not easy to target an area or spot for weight loss, they are techniques you can use to induce fat loss in specific areas e.g., the face, stomach, arms and much more.
Seven Effective Techniques For Losing Weight
- Incorporating Cardio To Your Existing Weight Loss Strategy
Fat in the face and in the rest of your body is often a pointer that the body has lots of excess fat that needs to be gotten rid of. By losing weight, you can promote the loss of fat already your body and face. Performing Cardio helps to promote fat burning in the body, which enhance fat loss. Common examples of cardio exercises are running, biking, walking, swimming, and so on. It’s recommended you try to get a minimum of 150 minutes of moderate to high-intensity exercise weekly. This means each day; you should perform a cardio for at least 20 minutes, or 40 minutes 3 – 4 times a week. Cardio has other benefits aside from effective weight loss, it’s also great in preventing heart disease and staying healthy.
2. Stop Drinking Alcohol
When you go overboard with your alcohol consumption, you risk increasing your fat and bloating your body. Alcohol is low in nutrients but high calories which sort of makes it a kind of drink you don’t want to indulge in every time as it promotes weight gain. According to the guidelines from the US Dietary, anything more than two drinks per day for men or a drink for women is skating over the moderation line.
3. Drink More Water
It’s a no-brainer that drinking enough water each day has a lot of health benefits for our body. Drinking a lot of water can help you feel full which helps to reduce your cravings and hunger. Ultimately, this results in lesser calories consumed which help boost your weight loss. According to a study, drinking water can temporarily boost your metabolism by 24%. This means you get to burn more calories throughout the day. More so, by staying hydrated, you can reduce the fluid retention in your face which helps to prevent bloating and puffiness.
4. Stop or Reduce Your Consumption of Processed Foods
It’s no longer news that processed foods such as cookies, processed pasta, white bread, and so on are one of the greatest archenemies of losing weight. When you consume too much-processed foods, you stand the risk of gaining more weight as your fat storage increases. Processed foods have a low nutrient content compared to their unprocessed counterpart. They’re also low in fiber, which makes you feel fuller for a longer period. As a result, you tend to get hungry within a short time of eating, which can make you consume more calories than you wanted. Since avoiding processed foods and replacing them with whole grains can help you lose weight and shed pounds off your belly fat, and general fat around your body.
5. Improve Your Sleep Quality + Increase your Sleeping Time
Adequate sleep is needed by the body to carry out its function efficiently. Sleeping properly helps to reduce your cortisol level by alleviating stress. Cortisol is a stress hormone that has been shown to increase appetite, alter metabolism, and promote weight gain by storing more fat.
By depriving yourself of adequate quality sleep, you risk altering your metabolism, increasing your food intake in an attempt to boost your energy level, spiking your cortisol level and gaining more weight.
The ideal amount of time for a quality sleep to facilitate body and facial weight loss is within the sweet spot of 8 hours and 10 hours per day.
6. Reduce your sodium intake
Bloating and excess sodium intake are closely related. Bloating may contribute to the puffiness and swelling of your body. When you consume sodium, it causes your body to retain more water, leading to more fluid retention.
By cutting down on your consumption of processed food, you significantly reduce your intake of sodium. According to a study, the sodium intake in an average diet consisting of processed foods accounts for an estimated 77%, which is quite high. By eliminating some of the convenience foods, snacks, and processed junks you consume, you can make your face look slimmer by reducing bloating.
7. Change your diet
Dieting is an important factor when it comes to losing weight. To lose weight, try to prepare a balanced diet that includes veggies and fruits, carbs, protein, and fats. Replace most of your carbs with veggies and fruits as they are low in calories but high in nutrients. Vegetables, fruits, protein, and whole carbs are rich in fiber, which makes you feel fuller; hence, you eat less, which leads to weight loss.
8. Perform a Facial Workout
Performing regular facial exercises can help with improving facial appearance, combat aging, and strengthen the muscle in the face. Anecdotal reports have it that incorporating facial exercises into your weight loss routine can help you tone your facial muscles, giving your face a slimmer appearance.
The common facial exercises include performing the following activities:
- Fill your mouth by inhaling a lot of air, move the air in your mouth in a circular fashion. Repeat as often as you can
- Make a fish face by sucking in your cheeks which count as a single rep. do as many as possible.
- Contract and move your facial muscles by pronouncing the letters – X and O in a row. Pronouncing both words in a row count as a complete rep. Repeat the exercise as often as possible.
- Puckering (drawing) your lips on alternating sides while holding a smile and clenching your teeth for several seconds.
While more research is needed on the effect on facial exercises on the fat in the face. Several studies have shown that performing facial muscle exercises can help improve facial rejuvenation, muscle thickness and so on.
There is no one-shoe size fit all when it comes to effective weight loss. You’re better off incorporating as much as the techniques shown on this page to get the best out of your weight loss attempts.
Changing your diets, exercising and replacing some bad habits of yours could mean the difference between losing a few pounds and losing many.
While doing one of the items in the list above can help you, doing 3 – 4 or all of the items will effectively help you lose weight.
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