what to eat to lose weight in 3 days

7 PROVEN EXERCISES TO LOSE FACE FAT IN 2 DAYS

In today’s world, many people are eager to learn how to reduce face fat, as the face is often the first feature others notice. However, facial fat can be a stubborn issue—even after reaching your ideal weight, a fuller face can sometimes remain. For those aiming to achieve a more defined look, especially in the world of modeling, reducing face fat can be challenging and may require targeted effort.

But achieving that model-like appearance isn’t impossible. To help you out, we’ve gathered seven effective exercises specifically for reducing face fat. With consistent practice, these exercises can help you slim down your face more easily than you might expect.

Even if you’re at a healthy weight, chubby cheeks or a double chin can sometimes make you appear heavier than you are. Luckily, you’re in the right place to learn how to reduce face fat quickly and effectively.

Excess facial fat can add years to your appearance, but with a regular exercise routine and a mindful diet, you can slim your face more efficiently. Here are simple exercises that you can do in two days to reduce face fat that you can start right now!

SMILE EXERCISE

Smiling is one of the simplest and most effective ways to tone your cheeks and reduce face fat. This natural “workout” stretches the muscles in your cheeks, helping to slim down your face over time.

How to do it:

  • Lie on your back without a pillow, knees bent, and feet resting on the bed.
  • Open your mouth wide, then slowly close it while resisting slightly.
  • Smile broadly without clenching your teeth.
  • Lift your head slightly, then put it back down while maintaining the smile.
  • Repeat 7 times.

FISH FACE EXERCISE

The fish face exercise is an easy and fun way to engage your cheek muscles. You can do it anytime, like while watching TV or listening to music, to help tone your cheeks and reduce face fat.

How to do it:

  • Suck in your cheeks and pout your lips to form a “fish face.”
  • Try to smile while holding this pose and hold for 5 seconds.
  • Relax when you feel tension in your cheeks and jaws.
  • Repeat 15-20 times.

BLOWING AIR EXERCISE


This exercise helps to work out almost all your facial muscles, especially around the cheeks, neck, and jaw, to reduce chubby cheeks and a double chin.

How to do it:

  • Sit straight in a chair and tilt your head back to face the ceiling.
  • Purse your lips and blow out air, holding for 5 seconds.
  • Relax, then repeat 15-20 times.

CHIN LIFTS

Chin lifts are a great way to stretch the facial muscles, including those in the throat, neck, and jaw.

How to do it:

  • Stretch your neck upward, tilting your head back.
  • Keep your eyes on the ceiling.
  • Push your lower lip over your upper lip and smile widely.
  • Hold for 10 seconds, then repeat 10 times.

FACE MUSCLE STRETCH

Stretching your face muscles with your hands can help reduce face fat. This technique stretches the skin under your cheekbones for a natural lift.

How to do it:

  • Lower your chin toward your chest.
  • Use your hands to pull the skin so it moves under the cheekbones.
  • Say “Ah” in this position.
  • Repeat 3 times per day.

JAW RELEASE

The jaw release exercise is especially effective for toning the cheeks, lips, and jaw and reducing a double chin.

How to do it:

  • Sit or stand up straight.
  • Close your lips and mimic a chewing motion.
  • Breathe in through your nose, then exhale slowly while humming.
  • Open your mouth wide and press the tip of your tongue gently against the back of your bottom teeth.
  • Hold for 5 seconds, breathing steadily, and complete 2 reps.

TIGHTEN YOUR EYES

This final exercise involves tightly closing your eyes to feel the contraction in your facial muscles. It helps to tone and reduce face fat.

How to do it:

  • Close your eyes tightly, using your cheek muscles.
  • Hold for 10 seconds, then relax.
  • Repeat at least 5 times per day.

CONCLUSION

While it’s important to set realistic expectations, these exercises can significantly contribute to a slimmer, more defined face. Remember, consistency is key. Incorporate these exercises into your daily routine, and you’ll be well on your way to achieving your desired facial contours.

10 FOODS YOU SHOULD EAT EVERYWEEK TO LOSE WEIGHT

While no single food is a magic bullet for weight loss, incorporating healthy options into your diet can significantly support your goals. Many of these foods are not only delicious but also rich in fiber and protein, nutrients that promote satiety. By including them regularly, you can optimize your meals and make progress toward your weight loss objectives.

EGGS

Eggs are truly a near-perfect protein, particularly beneficial for weight loss. When eaten at breakfast, they have been shown to support weight loss as part of a reduced-calorie diet, according to a 2020 study published in the International Journal of Environmental Research and Public Health.

In addition to being economical, eggs are versatile enough to be meal-prepped for convenient grab-and-go snacks or lunches throughout the week, or to enhance a power bowl at dinner.

APPLES

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples, in particular, are a great choice due to their high water content and fiber (especially when you eat the skin), making them both filling and low in calories—factors that can aid in weight loss.

Apples are also budget-friendly, can last for weeks in the fridge, and are an easy, portable snack. You can get creative by incorporating them into meals—they’re delicious on salads, atop toast, or blended into soups and smoothies.

CHIA SEEDS

Fiber plays a crucial role in weight management. Its ability to slow digestion keeps you feeling full for longer, which is especially important when reducing calorie intake. A single serving of chia seeds (approximately 2 tablespoons) provides about a quarter of your daily fiber requirements, according to the USDA.

Chia seeds are versatile and easy to add to your diet, particularly at breakfast and snack time. Incorporate them into dishes like pudding, jam, or energy balls.

As an added benefit, chia seeds are known for their digestive health properties.

CRUCIFEROUS VEGETABLES

Broccoli, cauliflower, Brussels sprouts, kale, and arugula are examples of cruciferous vegetables. These nutrient-dense foods have been linked to a reduced risk of cancer and inflammation.

Cruciferous vegetables are low in calories and carbohydrates, making them excellent additions to any weight loss plan. Incorporate them into your weekly meals by using them as a base for salads, a grain substitute, or a smoothie ingredient.

FATTY FISH

The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week. Seafood is packed with essential nutrients, including omega-3 fatty acids, which offer numerous health benefits.

The high protein content in seafood helps curb hunger and promotes satiety. While fresh fish is a great option, it can be expensive. Frozen fish fillets and shrimp are often more affordable alternatives. Additionally, canned seafood can be a convenient and budget-friendly choice, perfect for dishes like salmon patties, sardine toast, or Niçoise salad.

WHOLE GRAINS

Contrary to popular belief, you don’t need to completely eliminate starches like pasta, bread, and rice while losing weight. The key is to choose whole grains most of the time.

Whole grains, such as whole-wheat pasta, brown rice, and quinoa, are packed with vitamins, minerals, phytonutrients, and fiber, promoting satiety. Our bodies and brains naturally prefer carbohydrates for energy. Consuming whole grains in combination with protein and healthy fats can help curb cravings for refined carbs and sugar.

FERMENTED FOODS

Gut health is crucial for overall well-being. In addition to supporting immunity and digestion, maintaining a healthy balance of good bacteria in the gut may also promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science.

Probiotic-rich foods, which provide beneficial bacteria, include kefir, yogurt with live active cultures, homemade sauerkraut, and tempeh. Try to incorporate a few bites or sips of these probiotic foods into your diet most days. Also, include prebiotics—such as bananas, asparagus, legumes, and onions—which serve as fuel for healthy gut bacteria.

PISTACHIOS

All nuts can be part of a healthy weight loss diet, as they’re satiating and satisfying due to their healthy fats, fiber, and protein content. The key is portion control, with a serving of shelled nuts (about 1/4 cup) containing between 160 and 200 calories.

Shelled pistachios fall in the middle range for calories, with approximately 183 calories per serving, according to the USDA. In addition to being tasty, pistachios offer several health benefits.

A 2020 study published in Nutrients found that regular consumption of pistachios was linked to weight loss, particularly in the abdominal area, among overweight individuals. Furthermore, eating them two or more times per week may help reduce the risk of future weight gain, according to a 2019 study in BMJ Nutrition, Prevention & Health.

For mindful eating, consider buying pistachios in their shells—shelling them as you snack can help you slow down and enjoy each bite!

AVOCADOS

Avocados are a staple in many diet plans for good reason. They provide a powerful combination of healthy fats and fiber, along with a creamy texture that adds richness to meals and snacks.

A 2021 study published in The Journal of Nutrition found that women who consumed one avocado daily while following a reduced-calorie diet experienced greater loss of visceral fat compared to those who did not include avocado. However, a 2022 study in the Journal of the American Heart Association found no significant effects on belly fat, although it did show that eating one avocado daily slightly reduced total and LDL cholesterol (the “bad” kind). While research on avocados and belly fat is mixed, they remain a nutritious and satisfying addition to a healthy diet.

If you’re looking to enjoy avocados beyond the classic avocado toast, there are plenty of delicious options, including Creamy Avocado Pasta, Mango & Avocado Salad, and Avocado Chicken Salad.

DARK CHOCOLATE

Yes, chocolate can aid in weight loss, and here’s why: A sustainable weight loss diet is more effective when it allows for the inclusion of your favorite foods. A 2020 review published in Current Nutrition Reports found that depriving yourself of certain foods can lead to intense cravings for them. These cravings might become so overwhelming that they cause you to abandon your weight loss efforts due to feelings of deprivation. By incorporating enjoyable foods like chocolate into your diet, you may find it easier to stick to your weight loss plan.

Including an ounce of dark chocolate (aim for 70% cacao content or higher for maximum antioxidant benefits) could be the indulgence you need to stay on track with your weight loss goals. In addition to its delicious taste, dark chocolate offers heart-healthy and mood-boosting benefits, according to a 2018 review in Planta Medica.

CONCLUSION

Eating a balanced diet that includes sufficient protein and fiber is essential for healthy weight loss (about 1 to 2 pounds per week). Here are 10 of the best—and easiest—foods to incorporate into your meals and snacks in the coming weeks. Adding these foods will help you manage your weight while ensuring you receive the nutrients your body needs.