Do you want to get rid of that terrible double chin (or triple) and transform your cheeks from soft and fluffy into sharp and angular like a model?
Then just keep on reading because in this article I will cover how to lose face fat fast.
Why Reduce Face Fat?
A lot of our body fat is stored underneath the skin in various places and it actually doesn’t take that much fat before you get a “fluffier” and softer look.
Hard-earned muscle can quickly appear less impressive if a layer of fat is covering it up and this is not only for your abs!
The same principle applies to your face although it is not so much about muscle but rather cheekbones and jawline.
Softer And Rounder Face
When fat is covering up your cheekbones and jawline your face appear rounder and softer and generally less attractive if compared to a face with clearer and sharper features.
For some people, it is incredible how much their appearance can improve if they reduce some of that facial fat.
Of course, it depends on how your face is built and how prominent or sharp your facial features and it is obviously within certain limits.
Go too far and you end up with more of a “starvation look”.
Looking Good With Less Face Fat
Because reducing facial fat is relatively easy in terms of the actual work and the improvement you get, I think it is a good thing to focus on if you are interested in improving your appearance.
Here are three photos of myself to prove my point.
I must admit these photos are not the best, and I had to cut out some friends and my wife.
I just don’t have a lot of clear photos of my own face.
I would estimate my body fat percentage to be around 16 % on the picture with the fattier face, and on the two other pictures around 10 %.
Estimated body fat around 16 %
Here I am around 10 % body fat
Same body fat percentage but different lighting.
You also can check out this guy’s face transformation.
Face Fat And Spot Reduction
Without being dramatic, I can reveal to you right now that there is no special method or secret to losing face fat specifically.
The idea that you should be able to target a specific area on your body for fat reduction is often referred to as “fat spot reduction” and it has been and still is a popular topic for discussion.
A perfect example of this is doing a lot of crunches with the goal of losing fat on the midsection.
Most of the research shows that this kind of spot reduction of fat is not possible and that is also what most experts have assumed for many years.
However, some recent research suggests that spot reduction might be possible after all when certain requirements are met.
What the research suggests is that if you work muscle close to the desired area with a heavy load (>70 % 1RM) followed by cardio you could end up burning more fat around that area.
This is certainly interesting, but not really relevant for losing your face fat because you can’t use your facial muscles like that.
If you are interested in learning more right now I suggest you check out this article from Bayesian Bodybuilding.
How To Lose Face Fat Fast
Now say that fast 10 times in a row 🙂
Because spot reduction of face fat is not possible, the only way to get rid of it is by burning fat in general.
When you are burning off body fat it will be from all over the body. A little bit here and a little bit there and as you burn off fat some of your face fat will eventually be stripped away as well.
The annoying thing is that you can’t know exactly where the fat loss occurs, but there are a number of factors that play a big role.
Most noticeable are genetics, gender, and current body fat percentages.
Bad Face Fat Genetics
Genetics have a huge role when it comes to fat distribution.
Some people are just more “unlucky” when it comes to fat distribution and having an aesthetically and an attractive looking face.
In other words, they need to burn off more fat and have a lower body fat percentage before the fat is stripped away from their face than others.
Another thing is that fat is stored differently for men and women, and how high your body fat percentage also affects where it is burned off first.
When Your Face Starts Changing Significantly
From what I have understood and also can attest to from personal experience is that most men have to get down to a body fat percentage around 10-12 before they see a big visual difference in their face.
For women, it is around 20-22 %
Personally, I see a significant change when I drop below 12 % body fat.
Regrettably, a body fat percentage of 10-12 for men and 20-22 for women is relatively lean and the majority of people carry more fat than that.
The big difference between men and women is because women have a genetically higher body fat percentage.
Fat Loss Basics
If you want to get rid of that face fat you have to lose fat in general.
To lose fat you need to eat fewer calories than you burn.
If you also want to maintain muscle and not feel miserable you have to be smart about the food you eat and you need to incorporate some kind of resistance training.
I have written a lot about fat loss on my website and if you want to know more I would suggest you check that out.
Here are a few choices that I think could interest you:
If you don’t like tough cardio (or don’t want to do more) you can check out this article on how to use walking to lose weight.
If you do like tough cardio for weight loss and want a premium course, then I can highly recommend the Visual Impact Cardio course by Rusty Moore.
If you like lifting heavy things you can check out this article on weight training for weight loss.
Finally, you can also download my nutrition guide and receive the email course for in-depth and actionable information.
I know that probably every website you visit ooffersyou some kind of download in exchange for your email. My guess is that you have a few of those in your download folder but never read them.
I have put a lot of effort into writing this guide exactly because I didn’t want it to be just like any other mediocre nutrition guide.
Anyway, you can get both the guide and email course automatically when you join my email list.
