When I was obese according to the body mass index (BMI), my face was undoubtedly my biggest insecurity.
I longed to have a chiseled, defined jawline like the Hollywood stars, but fat covered most of my face.
Since I began my weight loss journey, I have lost a net of over 40 pounds and reduced my waist by 6 inches!
One of the most significant differences you can see in this picture is in my face! My head is pretty round, but my face is much more defined in my after photo.
How exactly did I do it?
The Truth About How to Lose Face Fat
You need to understand that you cannot eliminate body fat in specific areas of your body.
People who tell you otherwise either don't know what they're talking about or are trying to sell you something!
It is a painful truth to accept, but you can't target fat loss on your body.
That means you can't lose belly fat by doing crunches, you can't lose thigh fat by doing tons of squats, and you can't lose face fat by chewing on some rubber ball for five minutes a day.
With this in mind, the only way to reduce body fat in particular areas of your body is to reduce your overall body fat percentage.
This means that you must reduce your body fat percentage to lose face fat.
The same idea applies to any other area on your body.
Really think about this for a second.
Many people believe that you need to do hundreds of crunches per day to get six-pack abs, but almost nobody who does hundreds of crunches a day has six-pack abs!
If it was as simple as "just work that area on your body a ton and you'll reach your goal," everyone would have six-pack abs!
The same goes for face fat. If it was as simple as "chew this rubber ball for five minutes per day and your face fat will melt off," then way more people would have less face fat.
You must lower your overall body fat percentage to lose facial fat.
How to Reduce Your Overall Body Fat Percentage
I'm glad you asked because that's obviously the next question at this point!
This fact is the cold, hard truth about losing body fat.
Again, people who tell you differently either don't know what they're talking about or are trying to sell you something!
This fact is rooted in thermodynamics. Calories are units of energy, and your body is a chemical process (did I mention I'm a chemical engineer? I know a thing or two about chemical processes).
If you feed the process too much energy, it'll store energy to use later. If you don't feed the process enough energy, it will use the energy that's been stored.
Calories for Weight Loss
I hear this all of the time:
"I wanna get to my goal fast, so I'm reducing my caloric intake to 1200 calories per day!"
My soul hurts for these people...
I promise you that these people will get burnt out after two weeks at the most and experience ravenous cravings and hunger (study).
We don't live in a society where food is inherently scarce, so since these people have access to food, they'll inevitably give in to their hunger and cravings.
All of that "progress" they just made will be undone in a matter of a couple of junk food or high-calorie sessions.
If you fight too hard against your body, your body will fight back!
I recommend that you multiply your current body weight, in pounds, by the number 11. The result is how many calories you should eat per day to lose weight.
I personally consider this deficit to be "aggressive." Still, it is enough food to sustain the deficit for a few months. You won't experience insatiable hunger or voracious cravings.
For example, a person who weighs 190 pounds would eat:
190 x 11 = 2090 calories per day
Make simple changes. Consume lean meats rather than fatty meats, and eat filling carbohydrates rather than empty carbs.
Also, don't restrict a macronutrient (i.e. fats, carbs, or protein)! Eat a balance of all three.
If you eat in a calorie deficit, YOU WILL LOSE WEIGHT.
More Weight Loss Tips
Getting 10,000 steps per day is another excellent way to burn a few extra hundred calories every day.
Download the MyFitnessPal app. It's free to use and extremely user-friendly!
You can even set up your calories and macronutrient goals because it calculates them for you.
I recommend a calorie split of 30% protein, 30% fat, and 40% carbs. You can make slight adjustments, but don't restrict one!
I highly recommend incorporating 2-3 strength training sessions per week to optimize fat loss. All lean people are also strong, and that is no coincidence.
If you think the men and women who play in the Avengers Marvel movies didn't have to get incredibly strong to build movie star bodies, think again!
Check out my Axle Fit Course for more information on strength training. I cover everything you could possibly need to know about lifting weights!
Again, make simple changes. Park far away from the grocery store. Park far away from your work building. Take the stairs. Wash the dishes instead of using the dishwasher. Walk the dog.
The key is to make it easy to stick to every single day. That is how you create an effective weight loss protocol, and that is how you can ultimately accomplish the goal of losing face fat.