1 Can running reduce facial fat?
Many individuals who are overweight or obese tend to store excess fat in various parts of their bodies, including their face. Even people with a slim physique can have fat faces, often due to an unbalanced diet and lack of exercise.
Running is a simple exercise that anyone can do, and it is an effective method for reducing overall body fat. However, running alone may not have a significant impact on reducing facial fat.
Nevertheless, if you learn how to run correctly and combine it with a healthy diet, running can be an effective method for reducing facial fat, which may surprise you.
2 How does running help slim down your face?
Most cardiovascular exercises promote the process of fat burning in the body, leading to effective weight loss.
For optimal results, aim to run for about 20 – 40 minutes per day and adjust your running speed according to your physical condition. Additionally, if you want to reduce facial fat, consider incorporating facial massage exercises while running to stimulate the activity of your facial muscles.
However, running and massaging your face simultaneously can be challenging, especially when you need to be aware of traffic and obstacles during outdoor runs. In such cases, running on a treadmill can be a safer alternative.
3 Combining exercise and a healthy diet to reduce facial fat
Running alone is not sufficient to reduce facial fat. To achieve the desired effect, it is important to combine running with a diet that includes the following key foods:
Red meat
Red meats, such as beef and pork, are rich in protein and iron, which offer numerous health benefits. They help create a feeling of fullness and suppress appetite. Moreover, beef stimulates the digestive system, aiding in faster calorie burning.
Green vegetables and fruits
Green vegetables and fruits are abundant in vitamins, minerals, and fiber, aiding in weight loss efforts. They create a sense of fullness and promote optimal digestive system function. Additionally, certain compounds in this food group can detoxify the body, contributing to effective fat burning.
Drink enough water
Maintaining proper hydration is essential for optimal bodily functions. Drinking enough water helps you feel full, reduces appetite, and supports effective weight loss.
Moreover, a small study on older adults found that drinking water in the morning can reduce calorie intake by around 13% and increase metabolic rate by up to 24%, supporting weight loss efforts.
Additionally, this habit reduces water retention, bloating, and under-eye bags.
Some types of nuts
Nuts are rich in fiber, vitamins, and minerals, which help create a feeling of fullness, reduce calorie absorption, and support weight loss. Additionally, the healthy fats found in nuts contribute to cardiovascular health, which is further enhanced by running.
Eating raw nuts, such as almonds, walnuts, and peanuts, can help keep the facial and jaw muscles active, contributing to a reduction in facial fat, as well as fat around the chin and neck area.
Adopting healthy eating and lifestyle habits
These habits can significantly impact the reduction of facial fat and improve your mental state during running.
For instance, lack of sleep can increase cortisol levels (a stress hormone), resulting in weight gain. It can also lead to increased hunger and a slower metabolic process, resulting in more fat storage, including in the face.
To combat this, ensure you get enough sleep (7-8 hours per day) and maintain a consistent running routine of at least 20 minutes daily. Additionally, incorporate facial massage exercises to achieve the desired reduction in excess fat in the facial area.
We hope that the information we’ve shared above helps you understand whether running reduces facial fat and how running can help slim down your face!
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