Reduce Face Fat
I went from a chubby and fat face despite being fit. But I changed this within 3 months. Here's how ?
Whenever I woke up and use to see my face in the morning, it used to be fat and I used to hate it. And worse was when I had my first professional photo taken and it looked by face was swollen or stung by a honeybee. That seemed unacceptable to me and so I had to fix it. And within three months, I was able to reduce face fat and overall fat from 20% to 12%.
Here’s what I did :
Include Cardio : At the time, I only used to weight train a lot but never did cardio. And including even 20 minutes of cardio helped me significantly reduce the face fit and looked thinner.
HIIT : This was a gamechanger. The gym I worked at provided HIIT classes like 60 mins aerobic HIIT or kickboxing. And here’s the thing about HIIT. It burns fat far longer after you have finished the workout. This is because of the high heart rate and constant energy spurt in intervals.
Drinking atleast 3.5 to 4L water : I used to schedule water breaks and the here’s how hydration works. Dehydration causes bloating. And it doesn’t directly affect face fat but it also reduces hunger. It also results in better metabolism which regulate
Reduce Salt and Sugar: Excess salt and sugar can lead to water retention and bloating. Aim for whole, minimally processed foods to help reduce puffiness.
Reduce or Limit Alcohol Consumption : I never consumed Alcohol and this was a big benefit for me. Because Alcohol dehydrates the body and can cause facial puffiness. Reducing intake supports both skin health and fat loss.
Avoid Refined Carbs : Foods like white bread, pastries, and pasta spike blood sugar, which can promote fat storage. Swap them for whole grains and fiber-rich foods. I didn’t eat outside food for 3 months and also halved my carb intake.
DIET I FOLLOWED :
Morning (on waking up) :
1 glass warm water
Breakfast :
Avocado Toast
Moong Dal Chilla
Mid-Morning Snack :
Fresh Fruit : (e.g., apple, papaya, or watermelon)
Lunch
Quinoa or brown rice with dal or rajma (use minimal salt)
Stir-fried or steamed veggies (cauliflower, broccoli, spinach, carrots)
Salad: Olive Garden sauce
Afternoon Snack
Almonds , Walnuts
Roasted Chickpeas
Dinner (light and early if possible)
Tofu stir-fry with bell peppers and spinach
Protein chickpea salad.
Paneer subzi only.
Biggest Note to make :You cannot have pointed fat reduction. Fat reduces overall. However, the above will definitely reduce bloating.