How to lose weight and slim down? Why is the face still big

After losing weight, the facial appearance may still be related to fat distribution, edema, well-developed masseter muscles, or skeletal structure. The main ways to improve include adjusting dietary structure, strengthening facial movement, controlling sodium intake, improving sleep posture, medical beauty intervention, etc.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high salt foods, and increase the proportion of high-quality protein and dietary fiber. Proteins such as chicken breast and fish help maintain muscle mass, while dietary fiber rich broccoli and oats can promote metabolism. Avoid alcohol and high sugar beverages, as these foods can easily cause facial swelling.

2. Strengthen facial movements

Exercise the masseter and facial muscles by chewing sugar free gum or performing facial lifting exercises. Performing actions such as lifting the corners of the mouth and bulging the cheeks for 5 minutes every day can enhance facial blood circulation. But it is necessary to avoid excessive chewing of hard objects that can cause hypertrophy of the masseter muscle.

3. Control sodium intake

Keep the daily salt intake within 5 grams and avoid pickled and processed foods. High sodium diet will cause water retention, resulting in facial edema. Eating more potassium rich bananas and spinach can help balance sodium and potassium levels in the body.

4. Improve sleeping posture

Avoid long-term side sleeping that compresses the face. It is recommended to lie down and use a low pillow. Facial compression during sleep may cause lymphatic reflux obstruction, and facial swelling is more likely to occur in the morning. Restricting water intake 2 hours before bedtime can also help reduce edema.

5. Medical beauty intervention

For stubborn facial fat, radiofrequency lipolysis or facial liposuction can be considered. For patients with masseter hypertrophy, botulinum toxin injection can be administered. These methods need to be evaluated by a professional doctor and may result in temporary redness, swelling, bruising, and other reactions. Non invasive methods such as ultrasonic scalpel can also promote collagen regeneration.

Maintaining a daily intake of 2000 milliliters of water promotes metabolism, combined with aerobic exercise and strength training to enhance overall weight loss. Avoid rapid dieting that can cause skin sagging, and lose no more than 1% of your body weight per week. continuously monitor changes in body fat percentage, and if accompanied by other abnormal symptoms, investigate pathological factors such as hormone disorders. Establishing long-term healthy lifestyle habits is more beneficial for improving facial contours than short-term extreme weight loss.