Waking up with a slightly puffy face usually doesn't cause concern. However, if you've noticed persistent facial bloating, you might start frantically searching the internet for ways to slim down your cheeks and jawline.
It's important to understand that you can't choose where your body loses weight. When you lose pounds, it happens all over your body, not just in specific areas like your face, hips, or stomach. As nutritionist Dr. Amelia Thornton says, "Trying to target fat loss on your face is as effective as trying to find a mermaid in your local coffee shop. That's just not how our bodies work."
While spot reduction is a myth, overall weight loss can indeed lead to a slimmer face. Therefore, instead of focusing solely on facial exercises or topical treatments, it's best to take a comprehensive approach to health and fitness to achieve a more defined facial structure.
The desire to reduce facial volume isn't just about eating right or wanting less chubby cheeks. Often, the feeling of puffiness is related to fluid retention in the body. However, the following tips will not only help you make your face slimmer but also improve your figure overall.
Our Experts:
Dr. Olena Sokolova, Dietitian-Nutritionist
Andriy Volkov, Sports Medicine Specialist
Maria Ivanova, Author of "The Path to a Healthy Lifestyle"
Professor Igor Petrov, Endocrinologist
Why is my face getting fuller?
According to Dr. Sokolova, weight gain occurs differently in each person, largely depending on genetics. "Facial fullness is directly related to the overall percentage of fat in the body. You can't remove fat from just one area of the body," she explains. "The higher the percentage of fat, the rounder the cheeks will be."
Andriy Volkov adds: "If your face seems fuller than you'd like, it might not just be extra pounds. Certain medications, excess salt in the diet, and alcohol consumption also contribute to puffiness." So if you wake up with a swollen face after a party with alcohol and salty snacks, don't panic. Such swelling usually subsides within a day, and home remedies like facial massage or a cooling roller can speed up the process.
1. Monitor Your Calorie Intake
The basic principle of weight loss: if you burn more calories than you consume, you will lose weight - both on your face and throughout your body. "Counting calories can be a useful tool for some people who want to lose weight because it helps them become more aware of what they're eating," says Professor Natalia Smyrnova, a nutritionist and author of "The Evolution of Nutrition."
Calorie needs are individual, but you can get a rough idea of your norm using the energy balance calculator from the National Institutes of Health. Enter basic information about yourself: height, age, weight, activity level, and desired weight. Based on this data, the calculator will calculate the recommended daily calorie intake according to your goals.
Remember that drastic calorie restriction can be harmful to your health. It's important to approach weight loss reasonably and gradually, combining proper nutrition with regular physical activity. Consulting a dietitian will help you develop a personal nutrition plan that takes into account your individual characteristics and goals.
2. Check Your Medications
Some medications are known to cause puffiness, roundness, or fullness of the face. "In particular, corticosteroids or ACE inhibitors and angiotensin receptor blockers used in the treatment of hypertension can lead to facial swelling," explains Dr. Anna Petrova, a clinical pharmacologist.
If you notice that your face has started to look fuller after starting a new medication, and this bothers you, be sure to discuss it with your doctor. You may need to continue taking the drug, but it's always helpful to talk to your doctor about your symptoms and side effects.
"In some cases, there may be an alternative drug with a lower risk of such side effects," adds Dr. Petrova. "However, never stop taking prescribed medications without consulting your doctor. Health is more important than temporary changes in appearance."
Remember that individual reactions to medications can vary, and what causes swelling in one person may not have the same effect in another. Regular monitoring by a doctor and open discussion of all changes in your well-being and appearance will help you choose the optimal treatment regimen.
3. Make Sure You're Getting Enough Fiber
Fiber is a nutrient found in fruits, vegetables, and whole grains that plays an important role in weight loss. "Fiber not only helps you feel full longer without overloading your body with calories but also improves the digestive system, reducing problems such as bloating, gas, and constipation," explains nutritionist Olena Sydorova.
Foods rich in fiber, such as oats, legumes, fruits, and vegetables, are especially beneficial for the health of the digestive tract. But there are other reasons to increase fiber intake. "It helps regulate blood sugar levels, prevents insulin resistance and diabetes, and is also an excellent source of nutrition for beneficial bacteria in the gut," adds Dr. Mykhailo Volkov, a gastroenterologist.
Although fiber can be obtained in the form of powder or dietary supplements, the most useful and natural source is plant foods. "Try to include more fresh fruits, vegetables, whole grains, and legumes in your diet. This will not only provide you with fiber but also give your body many other important nutrients," advises Sydorova.
Remember that a sudden increase in fiber intake can cause temporary discomfort. Increase the amount of fiber in your diet gradually and drink enough water to avoid possible side effects.
4. Reconsider Your Approach to Training
Physical exercise helps burn calories and expend energy, promoting weight loss. However, as fitness trainer Oleksandr Petrov notes, "if you consume more calories than you burn, weight loss will not occur, despite regular training."
Aim to perform at least 150 minutes of moderate-intensity exercise each week. Petrov also recommends adding strength training if you haven't already. "Studies show that strength exercises significantly affect metabolism and the body's ability to burn fat. It is optimal to include weight training at least three times a week," he explains.
Do not forget about high-intensity interval training (HIIT). They effectively burn calories and change body composition, building muscle mass. Interesting fact: according to a study published in 2017 in the "Journal of Diabetes Research," women who practiced HIIT achieved the same results in changing body composition and aerobic endurance as those who performed moderate-intensity exercises, but in half the time.
"It is important to remember that an effective training program must be individual and take into account your level of training, health status, and goals," adds sports physiologist Olena Smyrnova. "Gradually increase the intensity and duration of training to avoid injuries and overwork. And do not forget that rest and recovery are as important a part of the fitness program as the exercises themselves."
5. Monitor Your Sodium Intake
Excessive sodium intake can cause fluid retention in the body and facial swelling, explains nutritionist Anna Kovaleva. "By reducing the amount of sodium in your diet, you help your body maintain the correct fluid balance, which helps reduce facial swelling," she adds.
According to the recommendations of the Ministry of Health, the daily sodium intake should not exceed 2300 milligrams. However, Dr. Serhiy Nikolaev, a cardiologist, notes: "For many people, especially those suffering from hypertension or kidney disease, it may be useful to further limit sodium in the diet."
To reduce sodium intake, pay attention to the following tips:
Limit the consumption of processed and canned foods.
Read the labels on products and choose options with a low sodium content.
Cook food at home, controlling the amount of added salt.
Use herbs and spices to flavor dishes instead of salt.
Increase the consumption of fresh fruits and vegetables that are rich in potassium - it helps counteract the effects of sodium.
"Remember that a sharp reduction in salt in the diet can be uncomfortable for the body. Reduce its amount gradually, giving the taste receptors time to adapt," advises Kovaleva. "And do not forget that a small amount of salt is necessary for the normal functioning of the body."
6. Drink More Water
Water plays an important role in the weight loss process, including in the face area, explains nutritionist Olga Vasylieva. "Water helps fiber take up more space in the stomach, creating a feeling of fullness. In addition, we often confuse the feeling of thirst with hunger, so by maintaining water balance, you reduce the likelihood of mindless snacks," she says.
Interestingly, dehydration can lead to the opposite effect - the body begins to retain more water, which causes swelling. "Sufficient fluid intake helps prevent swelling, including on the face," adds nutritionist Igor Sokolov.
How do you know if you're drinking enough? Sokolov offers a simple way: "Pay attention to the color of urine. It should be light yellow. If the color is darker, it may indicate insufficient fluid intake."
Here are some tips to increase water intake:
Start the day with a glass of water.
Carry a bottle of water with you.
Set reminders on your phone.
Add slices of fruit to the water for taste.
Eat more foods with a high water content, such as cucumbers, watermelon, tomatoes.
"Remember that the need for fluid is individual and depends on many factors, including physical activity, climate, and health status," summarizes Vasylieva. "Listen to your body and consult a doctor if you have doubts about the optimal amount of water for you."
7. Aim to Sleep at Least Seven Hours a Night
"Adequate sleep reduces the likelihood of overeating," says somnologist Olena Drozdova. Why is this so important? Lack of sleep can disrupt the balance of hormones that regulate hunger, such as ghrelin. This increases the risk of overeating and, as a result, increases the total number of calories consumed.
According to the recommendations of the World Health Organization, most adults need at least seven hours of sleep per night. However, Dr. Andriy Kovalev, a sleep medicine specialist, notes: "The need for sleep is individual. Some people may need 8-9 hours for complete recovery."
To improve sleep quality, try the following tips:
Follow a regular sleep and wake schedule.
Create a comfortable environment in the bedroom: cool, quiet, and dark.
Limit the use of electronic devices an hour before bedtime.
Avoid caffeine and alcohol before bedtime.
Exercise regularly, but not immediately before bedtime.
"It is important to remember that the quality of sleep is as important as its duration," adds Drozdova. "If you sleep enough but still feel tired, see a specialist to identify possible sleep disorders."
Improving sleep quality will not only help control weight but also have a positive effect on overall health, energy levels, and emotional well-being.
8. Limit Alcohol Consumption
"Alcoholic beverages are not only devoid of nutritional value and usually high in calories, but they also increase the risk of dehydration, which can lead to facial swelling," explains narcologist Dmytro Semenov. In addition, alcohol immediately enters the liver, where it becomes a priority source of energy. This means that the body primarily burns calories obtained from alcohol, not from fat deposits.
According to the recommendations of the Ministry of Health, women should not consume more than one serving of alcohol per day, and men - more than two. However, nutritionist Anna Kuznetsova notes: "The effect of alcohol on the body is individual. If you notice that your face looks swollen the day after drinking alcohol, and this bothers you, you should think about reducing its consumption."
Here are some tips to reduce alcohol consumption:
Choose non-alcoholic alternatives at parties.
Dilute alcoholic beverages with water or soda.
Set a limit on the number of drinks and stick to it.
Find new ways to relax and socialize that are not related to alcohol.
Plan days without alcohol and gradually increase their number.
"Remember that complete abstinence from alcohol can bring significant benefits not only for appearance but also for overall health," adds Semenov. "It can improve sleep quality, increase energy levels, and support liver health."
If you are concerned about your alcohol consumption or have difficulty limiting it, do not hesitate to seek help from a specialist.
9. Focus on Balanced Nutrition
"A balanced diet is the key to a healthy lifestyle and effective weight management," says nutritionist Marina Solovyova. "Focus on whole grains, fruits, vegetables, nuts, seeds, legumes, and seafood. Don't forget about sufficient water intake to achieve your goals."
If you find it difficult to include enough fruits and vegetables in your diet, nutritionist Oleksiy Volkov offers a simple way: "Try to fill half of your plate with plant foods, and then add other components of the dish."
Experts also recommend cooking at home as often as possible. "Homemade food allows you to control the amount of fats, sugar, and processed ingredients that are often hidden in ready-made meals from restaurants," explains chef and healthy eating specialist Irina Petrova.
Particular attention should be paid to limiting the consumption of processed and packaged products. "They usually contain excess calories and carbohydrates, which can lead to overall weight gain," warns Solovyova.
Here are some tips for transitioning to a more balanced diet:
Plan a menu for the week in advance.
Experiment with new recipes for healthy dishes.
Replace refined carbohydrates with whole-grain analogues.
Add more protein and fiber to each meal.
Use healthy cooking methods: baking, steaming, grilling.
"Remember that the transition to healthy eating is not a temporary diet but a long-term lifestyle change," summarizes Volkov. "Be patient with yourself and make changes gradually to achieve sustainable results."
10. Strive to Manage Stress Levels
Stress affects not only your well-being but also the appearance of your face. "Chronic stress can lead to hormonal imbalance, including increased cortisol levels, which can cause weight gain and facial swelling," explains endocrinologist Olena Smyrnova. "Introducing stress reduction techniques, such as meditation, yoga, or deep breathing, can help reduce stress and promote a slimmer appearance of the face."
If meditation and yoga are not to your liking, physical education specialist Andriy Petrov offers an alternative: "Regular walks can help lower cortisol levels and reduce stress. Start with small daily walks and gradually increase their duration."
Here are some additional ways to manage stress:
Practice mindfulness in everyday life.
Dedicate time to hobbies and activities that you enjoy.
Ensure you get enough, quality sleep.
Limit the time spent on social networks and watching the news.
Maintain social connections with friends and loved ones.
"It is important to remember that stress management is an individual process," adds psychologist Maria Ivanova. "What works for one person may not work for another. Experiment with different techniques to find those that are most effective for you."
Regular physical activity also plays an important role in stress management. "Try different types of exercises - from strength training to dancing or swimming. Find something that brings you pleasure and make it part of your routine," advises fitness trainer Olga Kozlova.
Remember that fighting stress is not a short-term measure but an ongoing process. Be patient with yourself and do not hesitate to seek professional help if you feel that you cannot cope on your own.