As a former Wilhelmina Fitness Model, I used to have to lose weight throughout various times of the year for major brand campaigns that I was working on.
Losing fat around my face would give me that chiseled jaw look that is sought after in the industry.
After years of successfully dieting, I want to share the best ways to lose weight in your face – it’s a lot simpler than you would think.
1.) Implement a Diet Plan
The first step to losing weight in your face is to implement the proper diet plan.
The proper diet plan is going to put you in a calorie deficit.
That is – burning more energy than you consume.
This is the number one requisite to fat loss which has been proven time and time again in the literature.
You cannot lose fat without being in an energy deficit.
You also cannot target your fat loss specifically to one area of your body.
Your fat distribution is individual to you and if you want to lose weight in your face, you are going to need to lose overall body fat.
Don’t think there is any gimmicky magic pill out there that will cause you to lose weight solely in your face.
When my clients want to lose weight in their face, I have them implement the same diet plan that I implement for modeling.
The plan is flexible and consists of the precise calorie budget for the individual based on their current height, weight, age, and activity level.
I’d be more than happy to elaborate and send you in the right direction if you email me at jakob@rozefit.com
I answer all of my emails personally and am more than happy to help you with your questions.
2.) Implement an Exercise Plan
The next most important facet to losing weight in your face is to implement the right exercise plan.
Going back to what I said in the previous section – you need to be in an energy deficit in order to lose weight.
Therefore, movement is going to be one of the best tools you have to put you in an energy deficit.
The more you move, the more energy you expend and the more fat you will lose – including from your face.
I specifically recommend two types of exercise to my clients.
1.) Strength Training
2.) Low Intensity Cardio
Strength Training Benefits
Strength training has the benefit of increasing your muscle mass.
The more muscle mass you have, the more calories you will burn.
Not to mention, you the get after-burn effect from strength training which means you will continue to burn calories even after you have finished your training session.
Start off with a full body routine 3 times per week.
Low Intensity Cardio Benefits
For the low intensity cardio, I have had huge success with something called Zone 2 Training.
It is a special type of aerobic exercise where you burn fat as your primary fuel source.
It is a much more targeted approach to fat loss than all of the other approaches out there.
Basically, performing it 3 times per week at 1 hour in duration is how I got incredibly lean for the photo above in this section.
A little secret, I still use this type of cardio to stay lean year round.
It has immense metabolic health benefits as well such as reducing your blood pressure, lowering your blood sugar, and lowering your cholesterol.
3.) Get Enough Sleep
The third most important aspect to losing weight in your face is to make sure you are getting enough sleep.
The majority of my clients are super high performers in their line of work (Hedge Fund Managers, Lawyers, Entertainers, etc) and they are chronically under rested.
One of the major consequences of not sleeping enough is weight gain.
It is really counter productive to not sleep enough when you are trying to lose weight.
Not to mention, not getting enough rest completely wrecks your health.
Mathew Walker, a sleep expert and New York Times best seller discusses this in depth in his book called “Why We Sleep”.
One of the primary ways I am able to stay so lean year round is because I get 8 hours of sleep a night, mandatory.
I know it may sound impossible, but you need to start implementing habits to sleep more if you really want to lose weight.
4.) Skip the Face Exercises
I’m not sure where this bogus information comes from.
But if you do a quick google search for how to lose weight in your face, a lot of the articles recommend face exercises.
None of this is supported by data and it is pure gimmick.
Focus on the previous three points I laid out above and that’s all you need to successfully lose weight in your face.
5.) Hire an Expert
As a high-end personal trainer, I have worked with the world’s most successful people and have helped them improve their health through diet & exercise.
Unlike a lot of “experts” out there, I actually live what I preach.
All of the evidence based strategies that I prescribe to my clients are the same ones I have used to maintain optimal health and a lean physique.
Learn more about me and if you have any questions at all – seriously don’t hesitate to reach out.
As I mentioned, I answer all of my emails and there is no question too big or small.
I’m passionate about helping people improve their life and I firmly believe that access to information is all you need.
I look forward to hearing from you!