Waking up with a slightly puffy face is usually not something you are concerned about. However, if you notice a persistent bloated face, you may start frantically searching online for ways to slim your cheeks and jaw line.

It's important to realize that you can't choose where your body loses weight. When you shed pounds, it happens all over your body, not just in certain areas like your face, thighs, or stomach. As nutritionist Dr. Amelia Thornton says, "Trying to target fat loss on your face is about as effective as trying to find a mermaid at the neighborhood coffee shop. It's just not the way our body works."

While spot reduction is a myth, overall weight loss can actually result in a slimmer face. So instead of focusing solely on facial exercises or topical remedies, it's best to take a holistic approach to health and fitness to achieve a more defined facial structure.

The desire to reduce facial volume is not simply a matter of eating right or wanting less puffy cheeks. Often, the feeling of puffiness is due to fluid retention in the body. However, the following tips can help you not only make your face look slimmer, but also improve your overall figure.

Our experts:

• Dr. Elena Sokolova, nutritionist and nutritionist

• Dr. Andrey Volkov, sports medicine specialist

• Maria Ivanova, author of the book "The Path to a Healthy Lifestyle"

• Prof. Igor Petrov, endocrinologist

Why is my face getting fat?

According to Dr. Sokolova, weight gain is different for each person, it largely depends on genetics. "The fullness of the face is directly related to the total percentage of fat in the body. You can't remove fat from only a certain area of the body," she explains. "The higher the fat percentage, the more rounded the cheeks will be."

Andrei Volkov adds: "If your face appears fuller than you'd like, the cause may not only be extra pounds. Certain medications, excess salt in your diet and alcohol consumption also contribute to puffiness." So if you wake up with a puffy face after a party with alcohol and salty snacks, don't panic. This swelling usually goes away within a day, and home remedies like a facial massage or cooling roller can help speed up the process.

1. Watch your calorie intake

A basic principle of weight loss: if you burn more calories than you consume, you'll lose weight - both on your face and all over your body. "Calorie counting can be a useful tool for some people who want to lose weight, as it helps them become more aware of what they are eating," says Professor Natalia Smirnova, nutritionist and author of The Evolution of Nutrition.

Everyone's calorie needs are different, but you can get a rough idea of your norm with an energy balance calculator from the National Institutes of Health. Enter basic information about yourself into it: height, age, weight, physical activity level, and desired weight. Based on this data, the calculator will calculate your recommended daily calorie intake based on your goals.

Remember that drastic calorie restriction can be harmful to your health. It is important to approach weight loss sensibly and gradually, combining proper nutrition with regular exercise. Consulting with a dietitian can help you develop a personalized nutrition plan that takes into account your individual characteristics and goals.

2. Check your medications

Some medications are known for causing swelling, roundness or fullness in the face. "In particular, corticosteroids or ACE inhibitors and angiotensin receptor blockers used to treat hypertension can cause facial puffiness," explains Dr. Anna Petrova, a clinical pharmacologist.

If you notice that your face has started to look fuller after starting a new medication and it's bothering you, be sure to discuss it with your doctor. You may need to continue taking the medication, but it's always a good idea to talk to your doctor about your symptoms and side effects.

"In some cases, there may be an alternative medication with a lower risk of these side effects," Dr. Petrova adds. "However, never discontinue a prescribed medication 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 follow-up with your doctor and openly discussing any changes in your health and appearance will help determine the best treatment regimen.

3. Make sure you are getting enough fiber

Fiber is a nutrient found in fruits, vegetables and whole grain products that plays an important role in weight loss. "Fiber not only helps you feel satiety for longer without overloading your body with calories, but it also improves the digestive system, reducing problems such as bloating, gas and constipation," explains nutritionist Elena Sidorova.

Foods rich in fiber, such as oats, legumes, fruits and vegetables, are particularly beneficial for digestive health. But there are other reasons to increase your fiber intake. "It helps regulate blood sugar levels, prevents insulin resistance and diabetes, and is an excellent food source for beneficial bacteria in the gut," adds Dr. Michael Volkov, a gastroenterologist.

Although fiber can be obtained in powder or supplement form, the most beneficial and natural source is plant foods. "Try to include more fresh fruits, vegetables, whole grain cereals and legumes in your diet. This will not only provide you with fiber, but also give your body many other important nutrients," Sidorova advises.

Keep in mind that dramatically increasing your 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 exercise

Exercise helps burn calories and expend energy to promote weight loss. However, as fitness trainer Alexander Petrov points out, "If you consume more calories than you burn, weight loss won't happen despite regular workouts."

Aim for at least 150 minutes of moderate-intensity exercise each week. Petrov also recommends adding strength training if you haven't already. "Research shows that strength training significantly affects metabolism and the body's ability to burn fat. It's optimal to incorporate weight training at least three times a week," he explains.

High-intensity interval training (HIIT) should not be forgotten. They effectively burn calories and change your body composition by building muscle mass. Interesting fact: According to a 2017 study published in the Journal of Diabetes Research, women who practiced HIIT achieved similar results in body composition and aerobic endurance as those who performed moderate-intensity exercise, but in half the time.

"It's important to remember that an effective exercise program should be individualized and take into account your fitness level, health status and goals," adds sports physiologist Elena Smirnova. "Gradually increase the intensity and duration of your workouts to avoid injuries and overexertion. And don't forget that rest and recovery are as important a part of a fitness program as the exercises themselves."

5. Watch your sodium intake

Excessive sodium intake can cause fluid retention in the body and facial puffiness, explains nutritionist Anna Kovaleva. "By reducing the amount of sodium in your diet, you help your body maintain a proper fluid balance, which helps reduce facial puffiness," she adds.

According to the recommendations of the Ministry of Health, the daily intake of sodium should not exceed 2,300 milligrams. However, Dr. Sergei Nikolaev, a cardiologist, notes: "For many people, especially those suffering from hypertension or kidney disease, even greater restriction of sodium in the diet may be beneficial."

To reduce your sodium intake, consider the following tips:

1. Limit your intake of processed and canned foods.

2. Read labels on foods and choose low-sodium options.

3. Cook food at home, controlling the amount of salt added.

4. Use herbs and spices to flavor dishes instead of salt.

5. Increase your intake of fresh fruits and vegetables that are rich in potassium - it helps counteract the effects of sodium.

"Remember that drastically reducing salt in the diet can be uncomfortable for the body. Reduce its amount gradually, giving your taste buds time to adapt," Kovaleva advises. "And don't 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 facial area, explains nutriciologist Olga Vasilieva. "Water helps fiber take up more space in the stomach, creating a feeling of satiety. In addition, we often confuse feeling thirsty with hunger, so by maintaining water balance, you reduce the likelihood of mindless snacking," she says.

Interestingly, dehydration can have the opposite effect - the body starts 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 suggests 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 on how to increase your water intake:

1. Start the day with a glass of water.

2. Carry a bottle of water with you.

3. Set reminders on your phone.

4. Add fruit slices to water for flavor.

5. Eat more foods high in water content, such as cucumbers, watermelon, tomatoes.

"Remember that fluid needs are individualized and depend on many factors, including physical activity, climate, and health status," Vasilieva concludes. "Listen to your body and consult your doctor if you have any doubts about the optimal amount of water for you."

7. Aim to get at least seven hours of sleep per night

"Getting a full night's sleep reduces the likelihood of overeating," claims somnologist Elena Drozdova. Why it's so important. Lack of sleep can upset 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 World Health Organization recommendations, most adults need at least seven hours of sleep per night. However, Dr. Andrei Kovalev, a sleep medicine specialist, notes: "The need for sleep is individualized. Some people may need eight to nine hours for full recovery."

To improve your sleep quality, try the following tips:

1. Adhere to a regular sleep and wakefulness schedule.

2. Create a comfortable bedroom environment: cool, quiet and dark.

3. Limit the use of electronic devices an hour before bedtime.

4. Avoid caffeine and alcohol before bedtime.

5. Exercise regularly, but not just before bedtime.

"It's important to remember that sleep quality is just as important as sleep duration," Drozdova adds. "If you're getting enough sleep but still feel tired, see a specialist to identify possible sleep disorders."

Improving sleep quality will not only help control weight, but will also have a positive impact on your overall health, energy levels and emotional well-being.

8. Limit alcohol consumption

"Alcoholic beverages not only lack nutritional value and are usually high in calories, but they also increase the risk of dehydration, which can lead to facial puffiness," explains drug therapist Dmitry Semyonov. In addition, alcohol goes straight to the liver, where it becomes a priority source of energy. This means that the body primarily burns calories derived from alcohol rather than from fat deposits.

According to the Ministry of Health's recommendations, women should not consume more than one serving of alcohol a day, and men should not consume more than two. However, nutritionist Anna Kuznetsova notes: "The effect of alcohol on the body is individual. If you notice that the day after drinking alcohol your face looks swollen and it bothers you, you should consider reducing its consumption."

Here are some tips on how to reduce your alcohol intake:

1. Choose non-alcoholic alternatives at parties.

2. Dilute alcoholic drinks with water or soda.

3. Set yourself a limit on how many drinks you can have and stick to it.

4. Find new ways to relax and socialize that don't involve alcohol.

5. Plan alcohol-free days and gradually increase the number of days.

"Remember that giving up alcohol completely can have significant benefits not only for your appearance, but also for your overall health," Semenov adds. "It can improve sleep quality, increase energy levels and support liver health."

If you're concerned about your alcohol consumption or are having trouble limiting it, don't hesitate to seek professional help.

9. Focus on a balanced diet

"A balanced diet is the key to a healthy lifestyle and effective weight management," states nutritionist Marina Solovieva. "Emphasize whole grain products, fruits, vegetables, nuts, seeds, legumes and seafood. Don't forget adequate water intake to reach your goals."

If you struggle to include enough fruits and vegetables in your diet, nutritionist Alexei Volkov suggests a simple method: "Try to fill half of your plate with plant-based foods and then add the rest of the meal components."

Experts also recommend cooking at home as often as possible. "Home cooking allows you to control the amount of fat, sugar and processed ingredients that are often hidden in ready meals from restaurants," explains chef and healthy eating specialist Irina Petrova.

Special attention should be paid to limiting the consumption of processed and packaged foods. "They usually contain excess calories and carbohydrates, which can lead to overall weight gain," warns Solovieva.

Here are some tips for transitioning to a more balanced diet:

1. Plan your menu for the week ahead.

2. Experiment with new recipes for healthy meals.

3. Replace refined carbohydrates with whole-grain counterparts.

4. Add more protein and fiber to each meal.

5. Use healthy cooking methods: baking, steaming, grilling.

"Remember that transitioning to a healthy diet is not a temporary diet, but a long-term lifestyle change," Volkow concludes. "Be patient with yourself and make changes gradually to achieve sustainable results."

10. Strive to manage your stress levels

Stress not only affects your well-being, but also your facial appearance. "Chronic stress can lead to hormonal imbalances, particularly an increase in cortisol levels, which can cause weight gain and facial puffiness," explains endocrinologist Elena Smirnova. "Implementing stress reduction techniques such as meditation, yoga or deep breathing can help reduce stress and promote a slimmer-looking face."

If meditation and yoga aren't to your liking, exercise expert Andrei Petrov offers an alternative: "Regular walks can help lower cortisol levels and reduce stress. Start with small daily walks and gradually increase the duration."

Here are some additional ways to manage stress:

1. Practice mindfulness in your daily life.

2. Take time for hobbies and activities you enjoy.

3. Ensure you get adequate and quality sleep.

4. Limit the time you spend on social media and watching the news.

5. Maintain social connections with friends and family.

"It's important to remember that stress management is an individualized process," adds psychologist Maria Ivanova. "What works for one person may not work for another. Experiment with different techniques to find the ones that are most effective for you."

Regular physical activity also plays an important role in stress management. "Try different types of exercise, 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 dealing with stress is not a short-term event, but an ongoing process. Be patient with yourself and don't hesitate to seek professional help if you feel you can't cope on your own.