How to reduce face fat

This exercise works out a lot of your facial muscles especially your cheek muscles. With a positive mind, get ready for the exercise. This exercise can be performed in both sitting and standing position

• Start smiling a little. Part your lips slightly and stretch them laterally. Keep your face in the same position for at least 10 seconds
• Expand the smile laterally. Widen the gap between the lips by pulling the upper lip slightly upward. Do this for 10 seconds again
• Increase the muscle tension by lateral expansion of cheeks. This tension will make your lower lip shift little upward and cover the mandibular (lower jaw) teeth. Again, be like this for at least 10 seconds
• Increase the pressure such that gums remain invisible except the interdental papilla for 10  seconds
• Slowly start relaxing your muscles. Stop when half of the teeth are visible and stay in this position for 10 seconds
• Continue relaxing but keep your maxillary anterior teeth visible
• Now go back to the initial position
• Smile again with lips slightly apart
• Put both your fingers at the end of lips while smiling.
• Try coming back to your normal position against the pressure of your fingers. Try making lip-contact in the middle
• Now reverse this process. Close your lips and try to smile against the pressure of fingers
• Reduce the pressure of fingers slowly and expand your smile.

This exercise helps you to get a natural colour of fleshy part of the lip by increasing the blood flow.

• Open your mouth wide apart. Don’t apply any pressure. Keep your upper and lower lips relaxed.
• Bring the lower lip forward and gently close the lips
• Turn both of your lips inside while exerting some pressure
• Repeat this a few times

It is a dual-focused exercise of the face. The first focus is on the angularis branch of face near the nose wings and front upper lip. While the second focus will be on orbicularis (muscle in the face that arises from the nasal part of the frontal bone). This exercise is mainly for a sagging face and toning the naso-labial fold. Daily application of this exercise can give results in just 3-5 months.

• Slightly open your mouth and widen your nostrils
• Pull your nose as up as possible
• Relax your upper lip
• Now, pull your upper lip upwards
• Stay in the position for a few seconds and then bring it down
• Slightly open your mouth
• Place your finger under the eye on the cheekbones on both sides, while relaxing the upper lip
• Curl your lip upwards slowly
• Try curling as much as possible and stay in this position for a few minutes
• Slowly return to the initial position and relax

This is a great exercise to tackle double chin and for prevention of ageing grooves. It involves movements that activate your temporalis, external pterygoid, digastric, mentalis, platysma, and the lower orbicularis muscles. It not only helps in strengthening muscles but also helps to improve muscle conditioning. 

• Keep your lips and teeth in a closed position
• While keeping your lips together, separate your teeth
• Move your lower jaw forward
• Pull your lower lip upward in this position.
• Try holding this position for 5 seconds
• Come back to the initial position and relax

Although fat is an important macronutrient that helps in various body functions like absorption and transport of some vitamins ( fat-soluble vitamins - A, D and E) excess of this nutrient can do more harm than good for your body.
So, it is best that you avoid food that is too high in fat. However, you need to be a bit smart while cutting down fat. Fats can be classified into saturated fat and unsaturated fat.
Saturated fats are usually solid at room temperature and include butter, meat, and coconut oil.  Processed food items, deep fried food, and chocolates also contain saturated fat. These fat are not good for our body hence it is best to avoid them as much as possible. Apart from obesity, they also increase cholesterol levels, which can lead to many other issues in the body like cardiovascular disorders.
Unsaturated fat, on the other hand, is considered good fats. They can be further classified as monounsaturated or polyunsaturated. These are healthy fats but still should be taken in small amounts to maintain or reduce weight.  Some food items that are rich in unsaturated fat include fish, nuts, and vegetable oil (canola oil, olive oil, and sunflower oil). It is recommended to use vegetable oil for cooking purpose instead of butter or ghee. But still, try using the least amount of oil.

(Read more: Healthy food to lose weight)

Foods that are low in carbohydrate i.e with low glycemic index (GI) value and are high in protein, with the least amount of calories. They can help you to reduce excess body fat. How does GI work? Well simply put, GI index is used to rank food according to the blood sugar level generated by it. Food with low GI is recommended as it takes time to digest and absorbed. This ensures that sugar levels with such foods do not increase and then decrease rapidly. According to the GI rating, food with GI up to 55, are considered low carb options. Some examples of food low in GI index include soy products, beans, fruit, milk, grainy bread, porridge, and lentils.
Foods with a GI rating above 70 should be avoided like Potato, white rice, and white bread. You better switch from potatoes to pulses! GI index is usually mentioned in the nutrient section of the packaging.
Check the GI symbol on packaged food before buying.
Furthermore, it is suggested to switch to fresh and healthy fruits rather than eating packaged foods. Try eating fruits and cereal-based oats in the morning for breakfast. If you want to have a slice of bread then try consuming bread with soy or grainy bread only. Add a vegetable salad to your lunch as well.

Protein is yet another important macronutrient that needs to be added in your diet to promote weight loss. Apart from being a good source of energy, proteins help in building up and maintenance of muscles. So try taking a good amount of protein in your diet. Some food items rich in protein are beans, dairy products, eggs, nuts, seafood, meat any soy products.  Proteins from meat, egg, and seafood are said to be complete proteins as they have all the essential amino acids. If you are a non-vegetarian then try consuming these food. But don’t worry vegetarians also have several options for adding essential proteins in their diet. Consume ample amounts of peas, grains, and nuts to make your daily threshold. Normally, it is said that at least 50 gm of protein should be consumed per day ( for a 2000 calorie diet).

Nevertheless, eating in moderation is your best strategy with any type of foods. It is important to know that just switching to foods with low GI index or rich protein profile is not enough, you also need to consume food in a limited amount.