Complete guide with Best methods and Tips

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How to lose face fat

Face fat is a common problem with women of all ages.

While everyone is beautifully unique in their own way, a slimmer face is usually considered to be aesthetically more pleasing to the eye compared to chubby cheeks, a double chin and a rounder face shape.

Just give a look at the models, actresses or reality TV stars….

Because of this perception, we tend to do anything and everything to slim down our face.

Some methods work, some don’t and some are just plain ridiculous.

Which methods work and which don’t?

How to lose face fat for men and women?  How to lose weight in your face? How to reduce face size?

There are so many questions to ask about how one can slim down their face. And, hopefully our detailed guide can answer most of them.

Body and Face FAT – what is it?

Before showing you how to lose face fat, you need to know the basics on FAT: let’s start with body fat first before moving on the face fat.

You probably know what fat is.

Broadly speaking, it is a substance that’s oily.

Body fat is called adipose tissue. It is made up of fat cells called

adipocytes

in the scientific world. Imagine those fat cells in your body as small plastic bags holding a drop of fat in it.

So body fat is

simply many “bags” of fat

distributed all over the face and the body.

Most of those fat cells are found directly under our skin. This is what we call

subcutaneous fat

(80% of all body fat). The rest of body fat is located near the internal organs. This is what we call

visceral fat

.

So that is why body fat can be seen in layers under our skin and around certain organs. Not all fats are bad, as our body actually needs good fats to function properly and to fight off diseases.

We, however, tend to eat more fat than our body needs. What’s worse is we eat more of the bad fat rather than the good one.

Do we really need face fat or body fat?

As mentioned, YES because fat does more for the body than you think.

Here are a few things that fat does:

  • Fat is a source of energy in our body.
  • It provides cushion for the skin and the organs it surrounds.
  • The fat in our body allows us to process fat-soluble vitamins like Vitamin A, D, E, K.
  • The right amount of fat on the face makes us look plumper, smoother and younger.

Types of Fats

There are two main types of fats:

saturated and unsaturated

.

Unsaturated fat is generally better for us than saturated fat. It is mainly because of the molecular structure of the types of fat.


  • Saturated fat

    molecules unfortunately stick to each other easily, forming regular shapes. When we have too much of this in our body, clumps of it can form easily at the side of blood vessels and organs causing major problems like a decrease in blood oxygen and an increase in blood pressure.

  • Unsaturated fat

    molecules, on the other hand, form irregular shapes and they do no stick to each other easily: the reason is simple, they have a chemical double bond that gives the fatty acid a less regular shape, so it is more difficult for them to stick together.

We mostly get saturated fat from animal products: meat, eggs, dairy and etc.

Unsaturated fat is commonly gotten from vegetable products: olive oil, soya oil and the like

There’s another kind of fat that you need to watch out for and this is the


trans fat


.

This is the most dangerous type of fat because it is vegetable fat that has been artifically enhanced with extra hydrogen, changing its natural nature and becoming solid at room temperature.

Why do food companies like trans fats? These fats are more stable so they can extend the shelf life of products that contain them, which means more profits for food companies as products last longer so they can be sold for a longer period otherwise…

But the downside for us? Having this kind of fat in our body increases our chances of having cardiovascular problems, raising bad cholesterol.

How much fat is in my body?

Ok we need fat in our body, but how to know when we have too much of it?

There are several ways for us to determine the amount of fat in our body.

There are machines and other tools that have been developed to accurately tell the percentage of fat we have in our body, like

this one we found on Amazon

but if you do not have access to those, the easiest method would be to calculate our Body Mass Index or BMI.


BMI

is a number calculated from the ratio of weight and height. This number will tell you whether you have an ideal weight, underweight, overweight or obesity.

Formula: BMI is a person’s weight (in kg) divided by the square of their height (in meters).

  • Kg = your weight in kilograms
  • m = your height in meters.
  • As a reference: 1 meter = 39.4 inch

You can also use a BMI chart to find the number for your case.


How to use the chart?

The vertical axis indicates the weight in pounds or kgs. The horizontal axis is heights in feet/inches or cm. Pick your height and find your weight. When you find your weight, check the BMI number that is at the intersection of your height and your weight. And voilà you got your BMI number.

Example: a woman whose height is 5 feet 2 inches and a body weight of 110 pounds has a BMI of 20.

Conclusion depending on your result:

  • 19 to 24 = ideal weight. It is normal and good weight.
  • 25 to 29 = Overweight
  • 30 to 39 = Obese
  • Over 39 = extremely obese (morbid)

A high BMI can be an indicator of too much fat in your body. Although it is not as accurate as other methods, it’s been proven to be effective at determining whether a person is susceptible to health problems by having too much fat or being overweight.

Moving on to Face Fat

Now that we know the basics on FAT, we can move on to face fat. Let’s check how the fat in our faces are placed to further understand how we can lose them:

Our face has several layers under it.

First we have the bone, which naturally gives our face its shape. On top of it are the muscles, then the fat and the last layer is the skin.

Going back to the fat layer, face fat is located in different areas of the face and is separated into distincts parts.

You have fat

compartments or pockets

above your eyelids, on your cheeks, your temporal-lateral cheek area, your jawline, your chin and the front portion of your neck.

Facial ligaments hold these pockets together. Because of several external factors and natural processes, the ligaments weaken with time and fat can migrate and relocate to places they should never be in the first place (your chin, most commonly). That gravity sucks 🙁

Of course, age is not always the issue.

If you have a high number of BMI (body max index), chances are you may have more face fat as your body has stored the excess fat under your face skin.

Yep, if you eat more than what you burn, your body needs to deal with that excess fat that it will store everywhere it can… it will probably start with your butt or chest, thigs and belly and keep going with your face.

Yes, your face is also a fat storage location…

Why is my face so chubby or fat?

As you may have already read, there are different reasons to why we have chubby cheeks or chubby face.

Here’s a more in depth look at more reasons:

  • This has already been mentioned earlier. It may be because it is the way your face is structured. The way

    your skull

    is shaped might be contributing to your faces chubby appearance. Have you ever heard of the expression “big boned”? The concept is similar to that.
  • Other than bones, note that

    muscles being overdevelopped

    can also give a prominent looking jaw.
  • Of course, there’s a direct relation to

    gaining weight

    and having chubby cheeks. The more calories you take in, the more your body will spread fat tissue to your fat stores. Think of these storage areas as bowls of different sizes. When the big bowl is full, the body will of course move the other fat tissues to the small bowl. Do you get the drift?
  • There’s of course

    water retention

    , which is caused by hormonal changes in a woman’s body (during puberty, pregnancy and, sometimes, right before her monthly period) and by a higher intake of salt, sugar and processed foods. A diet that’s mostly composed of carbs also contributes to a person’s water retention.
  • Ageing, smoking, stress and alcohol intake can also contribute to facial fat. These factors can cause the

    weakening of the muscles and the ligaments

    that hold the fat pockets on our face causing the fat to relocate to other areas of the face and making it look chubbier or with double chin…

Well, now that you have a better understanding of your face fat, it is time to have a look at how to lose face fat and what methods you can try to reduce it.

If you are ready, let’s dive in.


Here are the 10 methods you can use alone or combine to lose weight in the face.

Method 1 : how to lose face fat with the overall approach

The first and cheapest method is still losing body fat as a whole.

Yet, through exercise, you can’t really lose

just

face fat, shoulder fat, tummy fat and so on.

It may be possible with the home devices we mention in the following chapters below but fat spot reduction with exercise is not easy.

You have to lose fat as a whole in order for areas in your body to also lose fat.

To lose body fat, you have to exercise, eat right and hydrate. You can add consistency too because it’s not like you can exercise, eat right and drink the right amount of water one day and then lose face fat just like that. No. You have to add consistency in your routine to make it work!

In a nutshell, it boils down to the famous rule:

the input must be lower than the output

You need to burn more calories than what you eat. If you eat more than what you burn then you store fat… Simple as that.

Of course this method is not suited for those who only want to know how to lose face fat fast in a week or how to reduce face fat in 10 days. this method takes time and patience but frankly it is worth it. That will also give you a hot body as a bonus… totally worth it 🙂

The onion and last stored, first burnt rule

Yet, even if fat spot reduction is not easy, you still can predict how your fat reduction will evolve.

How ? That is simple. You need to imagine your subcutaneous fat as several layers of an onion (I know it is not the sexiest image, but bear with me.) Imagine your belly as a big onion, your butt as a onion, your face as an onion etc…

By exercising, and triggering your “fat metabolism”, fat will come off layer by layer for each onion. It won’t start from the same spot for everyone. The rule is:

it will start from the most recent location.

Ex: if your butt started storing fat first, and was followed by your belly, and afterwards your face, then when you start exercising, as time goes by with consistent exercise your face will start losing fat first, then your belly will follow then your butt will be the very last location for your fat to go away.

The good news?

The face is usually the last location for fat to appear, so that is the first to burn its fat 🙂

But don’t get me wrong. Your body will not get rid of all your face fat before targeting your belly fat. No. That would be too easy 🙂

Remember the layer concept?


Your body will start shedding the first layer of face fat, then the first layer of belly fat then the first layer of butt fat and then the 2nd layer of face fat etc

….It is of course a really simplified description of how it works. You can imagine it is much more complex than that.

Excess skin is also an issue to keep in mind after body fat loss. This might require some tightening (either with Radiofrequency RF devices we’ll discuss later on or surgery procedures depending on the severity of your condition)

Where to start with exercise

where to start with exercise

If you’re the kind of person who cringes at the thought of doing super tough crunches or heavy weight lifting, well, lucky you, you don’t necessarily need to work that hard to lose weight.

Running 2 times a week for about 15-20 minutes is a good start. (You don’t need to run very fast. Walking is fine too, simply increase the speed as you get used to exercising.)

We mentionned running but the thing is you can try out any other cardio exercises – these types of exercises raise your heart rate as well as your body temperature faster. They’re the best way to burn out those pesky fats!

Then when you feel stronger, you could try some workouts created by experts like

tracy anderson (through Amazon)

(We really love her at myawesomebeauty.com, her workouts do deliver great results !!! ).

There are plenty of other experts out there, some of you might prefer a male coach to get motivated, like my best girlfriend 🙂 (no judgment here)

I would be too distracted to be honest 🙂

Anyway, simply pick one you feel comfortable with and stick to his or her workouts to get results.

I mean, get up and exercise….

Watching the video is not enough (ok I admit I used to do it, I am not perfect haha)

Don’t be alone

don't be alone

You can do it on your own, but it’s doubtful that you can be really consistent especially when no one is around you to push you, so the better idea would be to find a friend who would also like to shed a few pounds…


The more the merrier and the more motivated 🙂

Be accountable to someone like a relative or a friend. Have you ever seen the TV series, Biggest Loser? Obviously contestants on that show are bigger, but the point is they’re motivated because they are aiming for a prize.

You can do this with your friends too!

You can bet on who loses the most weight after X months. The bet (no matter what it may be) should motivate you to get going. (For example: the one who looses the least weight would have to invite the winner to a nice restaurant haha)

The magic formula to burn the most calories

the magic formula to burn more fat

What level of exercise intensity should I reach to burn the most calories?

A normal heart rate is 60 to 100 beats per minute.

But to know what level you need to target, you need to calculate your maximum heart rate.

You simply need to calculate your maximum heart rate (MHR).

It is the fastest rate at which your heart will beat in one minute.

The formula is: MHR = 206.9 – (0.67 X age)

Don’t ask me why and how the Journal of medicine and science in sports and exercise came up with 206.9 and 0.67.

I only know they made pretty complex calculations that take into account many parameters (genes, life expectancy etc…) to reach these numbers.

Example : I am 29 (ok in fact, I have been 29 for many many many years haha) but let’s say I am 29 🙂

If I use the formula above, my maximum heart rate would be (206.9) – (0.67 X 29) = 187,47.

Ok that gives us about 188 beats per minute. That means that for my age (remember I am 29 haha), my heart would beat 188 times in one minute

Ok you have that number, so what?

Well, you can use that MHR number to figure out how hard you should work out to burn the most calories depending on your level of fitness.

  • If you have not done any sort of exercise for ages, you should work out at 57-67% of your MHR
  • If your activity is minimal, you should work out at 64-74% of your MHR
  • If you exercise from time to time, you should target 74-84% of your MHR
  • If you exercise regurlarly, you should work at 80-91% of your MHR
  • If you swear by sports and exercise, you should work out at 84-94% of your MHR

Of course those figures are only references to help you, don’t take them at face value. Consult your doctor if necessary. Listen to your body. And don’t push it too hard.

Example: let’s get back to my example. I told you I am 29. (By repeating all day long; I can convince myself haha)

I exercise regularly (no lie here), so that means I should try to reach 80-91% of my MHR to burn the most calories. 80-91% of 188 beats per minute is: 139 – 158 beats per minute (or bpm). Then, my rule of thumb is to use the lower number (here 139) to avoid any excessive strain on my body and heart.

So when exercising, I will try to target 139 heart beats per minute, which is the zone where my body will burn the most calories.

Of course you will need a heart monitor

such as this one

, which is reliable and not too expensive (There are many other brands or models you can pick)

How long do I need to exercise to burn fat?

The duration of your exercises will mainly depend on how physically fit you are, but as a general rule, most sport experts recommend a workout /walk between

20- 45 minutes to start

burning your fats.

Of course, if you are only beginning, no need to start with 20 minutes,

you can start with only 5 minutes

, for maybe the first week or the first 2 weeks, then once your body is stronger, increase the duration up to maybe 10 minutes.

Anyway, nothing is set in stone. You are your own boss.

The good thing is exercise can be pretty addictive in the long run as it helps your body release

endorphins

(those molecules that are released in your body that make you feel so relaxed and happy 🙂 )

My favorite workouts to burn fats

my favorite workouts to burn fat

If you need an awesome workout, I would recommend you the Tracy Anderson method and workouts. I love her. Her method does really work if you commit to it. She has tons of workouts to try, and if you are beginner, you could maybe have a look at

this one

to get started.

Method 2 : How to reduce face fat with Facial Exercises

We want to get rid of face fat so instead of body exercises, common sense would tell us that facial exercises would be much more effective at targeting facial fat, wouldn’t they?

How do they work ?

Facial exercises can indeed help to reduce face fat.

There are limitations though. I know some people don’t agree and keep saying facial exercises are useless.

But sorry, I think these exercises can help from my experience.

Why?

  • By contracting the facial muscles and exhausting them, as you would in a normal body workout, you can “burn” partially some fat surrounding the facial muscles as fat is turned into energy to make your muscle contract. It also helps to

    boost your blood circulation

    in your face area, which also helps in detoxifying and getting rid progressively of face fat.Of course, it would be irrealistic to think facial exercises will consume all the face fat. Your face muscles are too small, they wont alone burn your face fat, that is why it is

    important to exercise your body

    because your body muscles, being much bigger in size, they are way bigger consumers of fat (think of your butt muscles, your belly muscles etc..). They need high amount of energy to work, they will push your body to burn more fat to bring more energy ( or fuel ) to work properly. Think of your muscles as a car and fat as the fuel. The bigger the car, the more fuel you need to make it run (Carbs and proteins can also be used as energy). Yet, facial exercises can help give a boost to the overal fat burning 🙂
  • Facial exercises are also really interesting

    to wake up the muscles

    that tend to get weaker and weaker with age, which often leads to the migration of face fat. Think of double chin, jowls. I know getting rid of fat is the ultimate target but by strengthening your muscles, your can fight back the gravity and get rid of double chin, sagging cheeks etc… In a nutshell, you stay and look younger much longer 🙂

I use facial exercises in my routine.

The exercises I use are those of Carolyn cleaves. She uses pretty advanced exercises that give great results. They are well explained so to gain maximum results. If you are looking for no bullshit material, have

a look here

.

Our 5 Easy facial exercises

Easy facial exercises

In the meantime, here are some basic facial exercises that you can do before resorting to more advanced facial workouts or a more complete routine such as the

Carolyn cleaves’ facial workout

I just mentionned.

1. Chin Lifts for Double Chins

You can do this exercise while you’re sitting or standing.

Lift your chin up towards the ceiling. Your eyes should be fixed towards the ceiling too.

Hold this position and then curl your lower lip over your lower as much as you can.

Hold for 10 seconds. Then smile while keeping your lower lip curled.

Hold for 10 seconds. Repeat 10 to 12 times.

You should feel your muscles work. This exercise will help stretch the muscles on your upper neck, jaw and face and help tone your neckline

2. Open Wide!

This move is as simple as dropping your jaw.

Begin in a sitting or standing position, with your head straightly positioned. Now, drop your jaw with your tongue resting on the back of your lower teeth. Drop your jaw and stretch it as far as you comfortable can.

Hold the stretch for 10 seconds and then repeat the whole process for 10 to 15 times.

Your muscles should feel tired pretty quickly.

3. The Fish Face

Yes, as you may have guessed, this facial exercise is going to involve sucking your cheeks in so you look like a fish.

While keeping this position, try to smile.

Hold this position for 10 seconds and then repeat 15 to 20 times.

4. Say X, Say O

The next move on this list needs you to say the letters X and O several times.

Exaggerate and open your mouth as wide as you can when saying the letter X.

Repeat this process for 3-5 mins for a good facial workout.

5. Swishing Mouthwash or Water

Have you ever swished mouthwash or water inside your mouth to the point where your cheeks kind of hurt?

That’s what you want. To do this exercise, you can do it the same way, but with slightly less intensity. Do this 3 times a day, just like how you would when you use your daily mouthwash. once you start feeling the muscle working hard, count mentally from 1 to 10 ( slowly) and stop.

All of these facial movements stretch out mostly the cheek and neck muscles and create friction to warm up your facial fat on the neck and jaw. All of these can help with toning your face and minimizing facial fat.

Method 3: Facial Massage to boost your fat burning results

Next up on our agenda to help us with face fat is facial massage. Ok, we won‘t be working on fat per se.

But because our puffy cheeks can be caused by water retention, facial massage by boosting blood circulation can really help and make a big big difference by giving us a slimmer looking face.

So if you wonder how to lose cheek fat, you can start by learning about facial massage.

Once again, when done together with body exercising, facial exercising and dieting, facial massage can do wonders.

Tip: the best time to do these facial massages is right after applying your regular serum or day/night cream for better skin absorption. that is how you optimize your time as well 🙂 our motto: be more beautiful and smarter too 🙂

Lymph Drainage Massage

This type of massage can help slim down the face by directing fluid away from the facial tissues.

It mainly helps draining

the lymph

, carrying waste products away from the tissues back toward the heart. This technique also promotes good circulation!

Have a look at the video of our gorgeous friend jessie showing how to do this great massage :


How to do Lymphatic Drainage Massage

  1. With 2 hands, use 2-3 fingers of each hand to gently massage the area around your collarbone. You simply press this area very gently. Don’t use too much pressure here. You will do it 30-50 times.

    Do it very slow

    . This gets your fluids moving.
  2. Use your knuckles (you can use your fingers if you want a lighter approach) to brush down right behind your ears to the collarbone area we massaged in the first step. You can use some pressure here and repeat it 25-30 times.
  3. Then use your index and middle fingers to massage the area behind and in front of your ears. (your fingers make a V shape) Simply massage behind the ear with the index finger and the front area with the middle finger. Do it 25 – 30 times. You should start feeling your face blood circulation being increased.
  4. Let’s focus on the jawline now: use your knuckles, start from the chin and go up by applying some pressure towards your ears. Do it 25-30 times.
  5. Next, place your knuckles under your eyes, on your cheeks to be more precise and move them towards your ears by drawing a circle from the nose to the ears. Remember to apply some pressure. Do it 25-30 times.
  6. Now the forehead: use your knuckles and brush your forehead with your 2 hands dealing with a half of your forehead. Start from the middle and brush your forehead with some light pressure from the middle to the sides. Repeat it 25 -30 times.

I can guarantee you it is very relaxing and it will definitely help with reducing facial bloating ( it is also great to fight headaches and allergy symptoms 🙂 )

You can do it once or twice a day: in the morning and before sleeping.

Method 4 :The magic of fat burning foods

What if I told you there are specific foods that can give you a hand in burning fat? Too good to be true? It is true!!!

There are really burning fat foods that can help you spike your metabolism and help get rid of your unwanted pounds and fats.

So, if you don’t know how to lose face fat or fat in general, you’d better first start adding some of these miracle foods in your daily diet.

Of course, when we say daily diet, we mean balanced and healthy diet.

Don’t expect to eat junk food every day and incorporate a few fat burning foods from time to time….

1) Turmeric or Curcuma

This is a yellow spice often used as a component of curry dishes, which quickly became very trendy a few years ago for its effective anti-inflammatory effect in the body.

A

recent study at tufts University

showed that curcumin (one of the active substances in turmeric) has a positive effect on fat cells. In this study, mice were fed curcumin and as a result, they gained less weight and also had less body fat compared to another group.


What to do?

You can buy fresh turmeric/ curcuma but in fact, it is not very convenient (it can be sticky and can leave your hands and nailed stained yellow when you cut it in slices.) so I prefer to use the ready made turmeric powder, which is much easier to use. I use

this brand you can find on Amazon

, (very good quality and cost effective ).

Simply sprinkle some turmeric powder in your salads, eggs, fish, smoothies or fresh juices. Easy as ABC.

2) Tomato juice

When my doc told me that tomato juice is a good fat burner, I thought she was pulling my leg.

She showed me a study by the Laboratory of Molecular Function of Food in Kyoto. The scientists discovered that tomatoes could effectively activate our metabolism to burn more fat. (For those who want to know, this miracle substance in tomatoes is called 13-oxo- ODA)

A group of obese mice were fed 13-oxo-ODA for 4 weeks; they showed dramatic results not only by increasing fat burning abilities after consumption but also positive changes in blood sugar.

Another

study

confirmed the effects on fat metabolism with a group of women.


What to do?

The recommended intake most experts mention is a small glass of 200 ml of tomato juice each meal. So drink 3 glasses of tomato juice a day will help promote steady fat burning even without exercise. (Of course I suggest you to exercise to get better results 🙂 )

Try to make your own tomato juice as most juices in the market have added salt that can lead to water retention. So buy fresh organic tomatoes, use your blender and voilà. ( for those who asked me, any blender is fine. The

hamilton beach blender here on Amazon

is more than enough and not expensive.

Oh by the way, please don’t get us wrong, we did not recommend you to drink a bloody mary for fat burning haha

3) Broccoli

This green, flower-like vegetable can talk to your fat cells!!

More seriously,

broccoli

contains a phytochemical called sulforaphane that can stimulate an enzyme that trigger your fat cells to burn fat. It can also lower cholesterol and is loaded with vitamins and calcium.


What to do?

Simply eat broccoli the way you like it, whether it is in a soup, or more simply, cook it for a few minutes and add it as a side dish. As usual, let your creativity guide you and add broccoli when you can 🙂

(I even like to add some in my green smoothies haha)

4) Avocado

Avocado is definitely a perfect weight loss food as the

monounsaturated fats

found in it actually help fat burning.

A recent

penn state study

found that people with daily consumption of oils such as the one found in avocados lowered their belly fat.

It is also able to

boost our metabolism

by protecting the mitochondria (the energy producing elements of our cells) from free radical damage.

It also provides 20 vitamins, minerals and nutrients that are necessary for healthy weight management.


What to do ?

Simply add slices of avocados in your salads, you can even add avocado to your daily smoothie.

You can now add guacamole everywhere without feeling guilty too haha (just don’t go overboard though and don’t get crazy on tortillas)

5) Brazil nuts

I love Brazil nuts, I could eat a truckload of it haha, and the good news is they are super healthy and great for weight loss 😉

Why ?

Brazil nuts are very rich in

selenium

, which plays a key role in boosting our metabolism, and reproductive health.

In a nutshell (pun intended haha), it can increase your metabolism (good to burn more fat), and boost your libido as well. (That is also a way to burn calories if you think of it lol)

Those yummy nuts are also packed with minerals and nutrients such as copper, potassium, zinc and

magnesium

(which is is very important for women, as we are usually deficient in it)

Beware though, that

only 5-6 nuts a day is more than enough

to get your daily dose of selenium. Don’t go overboard as high level of selenium can be harmful.


What to do ?

I sprinkle those nuts in my fruit salad for breakfast, with a few drops of honey. Yummy !!!

6) Chia seeds

chia seeds for fat reduction


Chia seeds

are not fat burners per se but because it can really speed up weight loss, I had to mention it in this list.

Those seeds are the

current superstars of the raw and vegan community

because the seeds are 20% protein, which is perfect for people who want to reduce their meat intake and still avoid any deficiency in proteins.

The other good thing with chia seeds is their ability to help us

curb our calorie intake by making us feel full

. Chia seeds indeed are also rich in fibers and swell up to 10-12 times their size so they form a gel in your stomach that will help you safely suppress your appetite. (It also helps with constipation)


What to do?

I like to use them for my

mango pudding

. I use 1/3 cup of chia seeds (I am currently

using this brand I found on Amazon

) , 1 cup of coconut milk (love the scent), 1 cup of fresh chopped mango. I combine all the ingredients in a jar or bowl. I let the chia seeds soak the coconut milk and form the jelly texture in the fridge for about 4 hours. (You can add some honey if you want it to be sweeter. ) Voilà, you can serve and enjoy haha you will love it 😉

7) Coconut oil

Coconut oil is a must have for many reasons.

One of those reasons is that adding coconut oil in your diet can help you lose fat.

  • First, coconut oil contains specific fats that are not as easily stored in fat cells as other fats. They are call

    medium chain triglycerides

    (MCTs). Why? Because our body preferentially uses them for energy, leaving less opportunity for them to be stored as fat
  • Second, coconut oil can boost your metabolism by burning more calories, meaning if you replace your usual fats with coconut fats, you burn more calories even at rest according to

    this study

    .
  • Third,

    several studies

    also show that coconut oil can reduce appetite, by increasing the feeling of fullness. Scientists are not sure how it works but it could be related to the way those fats are metabolized. In other words, coconut oil helps boost fat burning and reduces the appetite, which means, more “calories out” and fewer “calories in” 🙂

There was even a

study published in the american journal of clinical nutrition

which showed belly fat loss over 16 weeks when MCTs are consumed versus oilve oil. Less belly fat often leads to less fat face as a result…

No wonder, coconut oil is often called the

weight loss oil

😉


What to do?

Instead of your regular oil, use coconut oil to cook with. Try to replace butter or your usual fats in your desserts by coconut oil too 🙂 yummy !! Our favorite one is

this one from Amazon

.

8) Cinnamon

This spice is one of the most in interesting spices when it comes to fat burning and weight loss management. Most experts call it the

fat burning spice

Why?

It helps to control blood sugar level in your body.

How? It helps move glucose into your cells faster, so there is less sugar in your blood.

You could ask me. Sophie? So what? What is the relation to fat?

Well, high blood sugar level leads to

increased storage of fat in the body

. So by helping decrease your blood sugar level, cinammon helps prevents excessive fat storage and helps you to lose weight.

Cinnamon also can delay the passing of food from the stomach into the intestine. As a result, you feel full for a longer time and eat less 🙂

It also helps the body process carbs more efficiently, which gives a boost to your weight loss efforts.

It has also may have antibacterial and antifungal properties.


What to do?

The average dose to use is a quarter of a teaspoon of cinnamon to reap its fat-burning benefits or about 1-3 grams per day.

You can add cinnamon powder daily in your meals when you can, such as in your herbal tea, your coffee, yogurt, in your morning smoothie, oatmeal. I even like to add some cinnamon to my apple pie, or cakes in general to get that nice extra flavor. If you prefer you can also take cinnamon capsules, which is a bit more convenient. I love the taste of cinnamon so I prefer the

powder route like this one on Amazon

😉

9) Coffee

Like many other people, you probably need your morning coffee to wake up and be ready for the coming day.

Well, did you know coffee can help to mobilize fat from the fat cells?

How?

Coffee contains

caffeine

, which is a central nervous system stimulant. It tells the fat cells to break down fat and release them into the blood, so to be available for use by the other cells.

As a result, caffeine can increase your metabolic rate at rest by 3-11% according to

this study

.

So, caffeine can boost your metabolic rate and increase fat burning, but after a while the effect is less and less potent because your body gets used to it, and become tolerant; so it stops working after a while. There is a trick though. Keep reading.


What to do?

Drink about 1 cup to 2 cups of coffee per day but

the trick is to use a cycling system

to avoid the tolerance issue. stick to this coffee ritual for 2 weeks then stop for 2 weeks and so on… that way, you body should not get used to it and will keep burning fat with coffee 🙂

Make sure to drink black and caffeinated coffee (avoid non caffeinated as you obviously want the caffeine to get the fat burning effect)

10) Green tea

green tea for fat burning

Coffee is great at burning fat but if you are like me and you don’t like the taste of coffee, you can drink green tea instead? I love green tea 🙂

Green tea is often considered by health experts as the healthiest beverage on the planet.

Green tea contains caffeine (a potent stimulant also found in coffee) and a very potent antioxidant called EGCG (

Epigallocatechin gallate

).

  • Caffeine as you already know can boost your metabolic rate and increase fat burning.
  • EGCC is a potent substance that can also boost metabolism by telling fat cells to break down fat. This releases fat into the bloodstream and makes it available for use as energy by the other cells (muscle cells for example)

As is the case with coffee, green tea has been shown to help us burn more calories at rest by 3-6%.

And the cherry on the cake? The effect is even stronger when exercising.


What to do?

Drink one to 2 cups of green tea per day. (Don’t add milk in your tea as it would cancel the effects).

If you prefer to take supplements instead, it is fine as many studies showed the same effects with green tea extracts in supplements

such as this one through Amazon

. we did not test it ourselves but many of our readers suggested this brand.

In order to make sure your body does not get used to it, we recommend you as we did for coffee to drink or take green tea supplements for 2 weeks then stop for 2 weeks and so on. Tip: in the summer, simply keep your green tea in the fridge to have iced tea ready 🙂

11) Hot peppers

If you are not used to adding some spicy hot peppers to your dishes, you should maybe start from now on as this spice can definitely help you burn a few extra calories and some fat in the process.

Many studies show that hot peppers contain a substance called

capsaicin

that can increase fat burning. (Did you notice how your body kinda heats up when eating spicy dishes?)

The other good thing about hot peppers is the fact that capsaicin can also help

reduce calorie intake

by reducing appetite.


What to do?

If you don’t mind spicy food, then simply add some chili peppers to your food whenever you can to burn more fat. You can add some to your soups, salads, meat … Of course don’t go overboard. Be moderate.

As was the case with coffee and green tea, tolerance to the effects of capsaicin may develop over time, that is why we recommend you to use it only for a limited period of time (like 2 weeks, then stop for 2 weeks and so on…)

Why not focus on green tea for 2 weeks then coffee for 2 weeks then chili peppers for 2 weeks? 🙂

Of course, keep in mind those foods cannot alone get rid of your unwanted fat; they are only add-ons to be combined with other healthy strategy described in this guide

. Everything will add up to help you reach your final face fat reduction goal.

Method 5 : Why sleep can affect your fat burning ability

If your body doesn’t get enough rest and sleep, it doesn’t just cause you to be sleepy the next day.

It may also prevent you from losing weight and burning fat properly.

This is according to a new research by the American Journal of Clinical Nutrition.

Yep!! It’s true and here are the reasons why:

Michael Breus, a sleep disorder specialist, says that our

body’s metabolism slows down

when we don’t get enough sleep. This is because our body is trying to conserve energy to fuel your waking hours. The other consequence of any sleep deprivation is that your body has difficulties using fats from your bloodstream, so they end up being stored in your fat cells.

According to the same specialist, the lack of sleep makes your brain being sleepy too and affects your decision and impulse control ability. It is as if you were a little drunk and unable to say no to any food cravings: you end up with bigger portion of food and more junk food in your diet.

In addition, sleeplessness causes an increase in a hunger-inducing hormone called

ghrelin

and reduces another hormone called

leptin

, which is the hormone, that signals fullness in our tummies.

In other words, when you don’t sleep enough:

  • Your body makes more ghrelin; this hormone

    tells your body that it is time to eat

    .

  • Your body reduces the level of leptin. This hormone

    tells you that you are full

    , and that

       

    A quick note about the reviews on this site: I am an affiliate for every product I review. The vendors of these products give me them without charge in order for me to test them. However all my reviews are done as honestly as possible and I make no promises to the vendor prior to writing my review. Should you click a link on this site that takes you to a paid product this link will be an affiliate link and I will be paid a percentage of the sales price should you decide to purchase that product.
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