How to lose weight without losing face, only by losing weight

Weight loss cannot precisely control local fat loss, but can optimize body proportions by adjusting dietary structure, strengthening whole-body exercise, and combining local shaping training.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Control the daily calorie deficit at 300-500 calories to avoid excessive dieting and loss of facial collagen. Eat more chicken breast, broccoli, oats and other foods to maintain basal metabolic rate while reducing body fat accumulation.

2. Whole body aerobic exercise

Perform 4-5 low-intensity aerobic exercises such as swimming and elliptical machine training per week, each lasting 40-60 minutes. This type of exercise can promote uniform consumption of body fat, and supplementing whey protein after exercise can help maintain facial muscle mass and avoid facial depression caused by rapid weight loss.

3. Core strength training

strengthens the lumbar and abdominal muscles through movements such as plank support and abdominal rolling. Resistance training three times a week can increase muscle density. Muscle volume is about one-third of fat, and the higher the proportion of muscles under the same weight, the tighter the body shape, visually highlighting body lines and maintaining facial fullness.

4. Local shaping exercises

Adopt isolated training such as elastic band side leg lifting and Russian rotation for the waist, abdomen, thighs, etc., with 15-20 repetitions per group. Although this type of training cannot directly burn local fat, it can improve muscle tone and shift visual focus by shaping body curves.

5. Body management intervention

Correct bad postures such as round shoulders and hunchback, and perform YTWL letter exercises daily to improve body posture. Good spinal alignment can make the trunk visually thin, and combined with facial massage and sufficient sleep (7-9 hours), it can help maintain facial blood circulation and reduce swelling.

It is recommended to maintain a steady weight loss rhythm of 0.5-1 kg per week to avoid a sudden drop in weight in the short term. Drink at least 2000 milliliters of water daily to promote metabolism, and use olive oil instead of animal oil when cooking. If there is obvious facial weight loss, it is advisable to increase the intake of healthy fats such as nuts and avocados appropriately. If necessary, consult a nutritionist to develop a personalized plan. Weight management is a long-term process that requires continuous monitoring of changes in body fat percentage rather than simply focusing on weight numbers.