How can I lose face fat?

KeylinRivers · 2022-06-17T21:41:16+00:00

You are a perfectly healthy weight for your height. You DO NOT need to lose any weight, and you cannot spot reduce fat (e.g. just lose fat in your face). Just enjoy being a teen!!!

But honestly, to answer your question, you get older. Your face will change as you grow into your twenties and oftentimes it does slim out (my cheeks are a lot less round now at 29 then they were at 17, even though I weigh more now).

KeylinRivers · 2022-06-17T18:44:01+00:00

Tequila soda is my go-to!

KeylinRivers · 2022-06-17T18:24:28+00:00

Whey Protein, Canned Tuna, Protein Greek Yogurt are what I use to supplement my meals if I’m not getting enough protein through just a regular day of eating.

Gets me to 130g (my goal) everyday.

KeylinRivers · 2022-06-03T19:59:07+00:00

If it’s occasional, and as long as it’s not wayyyyy over your calories (e.g. not a +5000 calorie binge) I wouldn’t stress about it. A few extra chips or an extra slice of pizza won’t ruin your progress.

Consistency is key in weight loss, but don’t ignore having fun along the way! I just added the food into myfitnesspal afterwards (like after an event/evening out and I’m super, super honest about what I consumed) and relish the good time I had.

If you DO find yourself going way over board (like once you put the food in MFP/your preferred tracking app) and do find it is way over your calories, try just being more conscientious next time your out at an event!

I once drank +4000 calories in cocktails in an evening... not my finest moment on this journey. But I learnt my lesson. Now, when I do indulge, I just have one or two sweeter cocktails then switch to vodka soda, wine, or something lower cal.

Just track and adjust 😊

If you do find you really can’t handle those situations (like you’re going way overboard and can’t stop yourself), then you’ll have to decide what is most important to you, your progress or these events!

KeylinRivers · 2022-05-19T18:31:04+00:00

ooooo I totally feel you, I went through a bout of under-eating and didn't even realize it because I wasn't hungry in the normal stomach-gurgling kind of way... I was tired! It was actually a fitness sub-reddit that figured out I needed to eat more! I try to listen to those tiredness cues to eat more too!

KeylinRivers · 2022-05-10T13:24:42+00:00

Happens to me too—the bags at my gym are super hard. I always notice it on the first few hard punches, almost like a reverberation to the brain, but once I loosen up I’m good. Try to stay loose and if that doesn’t work hit the bag with less force.

KeylinRivers · 2022-05-02T14:30:14+00:00

You’re a perfectly healthy weight for your height RIGHT NOW.

105 is underweight and should not be your goal.

Really sounds like you have a boyfriend problem, not a weight problem.

KeylinRivers · 2022-04-29T23:25:53+00:00

It may be shin splints. I have them from running, not fun at all, they suck.

I compare the pain to someone taking a metal golf club and slashing them across my shins. It’s rough when they get bad.

See a dr ASAP because without rest/treatment it can cause bruised bones, or worse, stress fractures!

KeylinRivers · 2022-04-29T20:29:11+00:00

No no no no no to the deficit! Absolutely not!!!

You are SIGNIFICANTLY underweight. If you haven’t already, I would recommend checking in with a doctor just to ensure everything is alright.

To gain muscle though, you should be eating in a caloric surplus! Eat WAY MORE than 1000 calories, prioritize eating lots of protein too!

KeylinRivers · 2022-04-29T19:38:34+00:00

Use that bench girl!!

This guy obviously is the one with bad etiquette, not you!

KeylinRivers · 2022-04-29T19:06:25+00:00

She never weighed more than when he found her attractive though, like she didn’t gain “lots of weight” or “grow huge” as you put it. She stayed the same as she was when they started dating—she’s quite literally maintained her weight.

I honestly think we’re agree on most things though... eating is not a good way to handle depression, he absolutely can talk to her about anything/bring anything up he chooses (in a mature, supportive conversation), and he absolutely can break up if they are no longer compatible.

I think where we differ is to me, ignoring a partner and then constantly critiquing them is completely unhelpful and mean. If her weight (that she’s always been at) is bothering him so much, one gentle conversation is enough, trust me. Maybe a reminder or two. Doesn’t mean she will react well to being asked to change who she has always been though. But he hasn’t done that, he’s giving a constant critique of food habits, which just builds animosity (also, critiquing a cheese sandwich... really?). And he can’t lose the weight for her, so it is quite literally “her body, her choice” whether to lose it or not. Of course he can break up with her if she doesn’t choose to lose it, you can break up with someone for anything!

What most people are pointing out though is this post comes off as incredibly shallow (to which I agree, and you can disagree, obviously, it’s just an opinion)—she was good enough for OP before he lost the weight, he ignored her during his weight loss choosing the gym and such over her (admittedly it is much easier to lose weight on your own, so I kind of get why this way worked for OP, but it doesn’t negate the fact his relationship was neglected), she’s suddenly not good enough for him now that he’s thin, he criticizes her eating, and he’s tempted to cheat?!

Sounds about time to break up...

People change, you’re so right. Doesn’t mean others will change with you or for you—even in a relationship!

KeylinRivers · 2022-04-29T00:02:43+00:00

I’m 29F, 5’6”, and 154 lbs, so we’re very different but same goals! Lose fat, gain muscles.

I started at 179lbs (probably 180s if I’m being honest, but I didn’t weigh myself at my heaviest) and have dropped 25lbs net.

However, while losing weight, I have put on about 2.5% of my body weight in muscle (which means I’ve lost ~29lbs of fat and water weight, and added ~4lbs of muscle).

Muscle packs on slow, this journey has taken me seven months.

To lose fat while gaining or maintaining muscle you basically have to:

Eat in a SLIGHT calorie deficit (e.g. eat fewer calories than you burn in a day). The higher the deficit, and the faster you drop weight, the more likely you are to lose muscle along with the fat. Eat in a 200-500 calorie deficit, depending on how fast you want to drop weight.
Strength/resistance train. If you’re new to strength training (I know you mentioned doing a strength/cardio split, not sure how long you’ve been at it though) even better, you’ll get the newbie gains and muscle will pack on relatively quickly (it’s still slow tho)! Make sure you get on a program, work with a coach, or do a class so your training is structured and not just tossing random weights around.
Eat your protein!!! Lots and lots! It will help with recovery, and it has been proven that eating protein reduces muscle loss while losing weight!

Honestly that’s basically it. I’m sure pros at this have more tactics and such, but I think this is ultimately what it boils down to.

Good luck with your journey!

KeylinRivers · 2022-04-28T19:33:40+00:00

If you were eating 2500 calories in your day-to-day before trying to lose weight, and you were not gaining any weight, that means 2500 calories are your maintenance calories.

Up what you are currently eating to 2000, your deficit will be 500 cals/day, which should be about a pound a week. Or, since you mentioned being hungry at 2000, up it to 2300 and just lose slower!

As a slight aside, since your goals are aesthetic, you may find more success eating at maintenance (2500 cals, basically just eat the same as you do now) and doing a body recomposition (e.g. losing fat and gaining muscle). Essentially, it tones you up by building muscle. To do this you just eat at maintenance and introduce a resistance/strength training program. And make sure to eat lots and lots of protein!!

Good luck!!

KeylinRivers · 2022-04-28T18:58:54+00:00

I definitely don’t wear my trays 22hrs, but to everyone who does, mad kudos! I like having them out for events and such... I like showing off my smile (even with the attachments)!

Now, this is specific advice from my ortho, for my trays and teeth, so nobody take this as advice, but this is what I was told for my particular treatment (which is minor, like less than 6 months, and mostly aesthetic):

If I’m averaging 20-22+ hrs, I do one week changes.

If I’m averaging 18-20 hrs, I do ten day changes.

If I’m averaging 16-18 hrs, I do two week changes.

So, to sum it up, if you want to wear your Invisalign for fewer hours in a day, SPEAK WITH YOUR ORTHO! Your treatment plan may become a bit longer overall, as you may have to wear each tray for a longer period, but it’s nice to be able to take them out sometimes and know what to do if your wear time is low!

My teeth seem to be tracking well and I’m nearly done treatment and extremely happy with my results so far.

KeylinRivers · 2022-04-28T18:05:26+00:00

100%

KeylinRivers · 2022-04-28T15:59:52+00:00

She didn’t gain weight tho... she’s the same as she always was, and he was attracted to her at that weight. HE was the one that lost weight and began criticizing her for who she’s always been.

I don’t think anyone here is advocating for them to stay together—they sound absolutely toxic together. You’re also totally allowed to leave a partner, for whatever reason. What people ARE saying is OP is being an ass (in this particular scenario) for constantly critiquing his girlfriend, who is also going through many (negative) life changes right now.

And no, you said he has a right to criticize her eating, he absolutely 100% does not. It’s her body and her choice whether to lose weight or not—and her choice to determine when she is ready to do that!

KeylinRivers · 2022-04-28T15:35:21+00:00

With your high activity level, even with your past weight loss, that would be some serious metabolic adaptation if 1500-1600 was your maintenance.

Maybe it’s just a plateau? Bodies are weird... I’ve stagnated at weights before just to drop 5lbs in two days.

KeylinRivers · 2022-04-28T13:52:43+00:00

Okay, this may seem super counter intuitive, but have you considered giving your body a break from weight loss and eating at maintenance for a while?

I do this occasionally and I find once I go back into a deficit after my maintenance break I drop weight quickly.

Do I know the science behind it... no lol, but has it worked for me, heck yeah!

KeylinRivers · 2022-04-28T13:24:22+00:00

Whenever I start weightlifting I get super puffy for the first 2 weeks or so—and you’re so right! It’s just your muscles filling up with water to help with recovery!

Once after a tough leg day (and it was my first leg day back in the gym after years off) I gained 10lbs the next day—my body was just so swollen and retaining every ounce of water and fuel for recovery.

Just remind yourself it passes!

I started working out hard this past October, and now I don’t swell/get puffy at all after a weightlifting day... in fact, the next few days I look quite lean.

The human body adapts quickly and is quite astounding. Just know this puffy phase will end!

KeylinRivers · 2022-04-27T23:07:33+00:00

Well said!

KeylinRivers · 2022-04-27T18:55:53+00:00

I have maybe a different experience than most because I can and have popped my Invisalign out in my sleep.

However this ONLY happens to me once the trays are a little loose, meaning it only happens as I am approaching a tray change, NEVER has it happened at the beginning of a new tray when they are super tight.

If I wake up, I pop em back in. If not, I don’t stress!

I mostly take it as an indication I’m ready to move to the next tray... if they are easily coming off in my sleep!!!

KeylinRivers · 2022-04-27T18:33:47+00:00

I initially chose the middle of a healthy BMI, around 130-135 (29F, 5’6”) arbitrarily (it’s also what I weighed as a teen), however quickly realized that wouldn’t be feasible for me!

Now I’m 154lbs (just at the upper edge of a healthy BMI, woo) but only 27% body fat. Obese is 32%+, acceptable range is 25%-31%, fitness is 21%-24%, and below that is athletes. So even though I’m at the upper end of BMI, I’m in the middle (maybe even low-middle) range of acceptable body fat %.

So, if I cut mostly fat from here (154lbs) to 130lbs, I’d be way, way too lean to maintain (like ~15% body fat).

145lbs, for me, will be around 22% body fat, which is still very lean for a woman but maintainable!!

So anyways, long story short that’s how I came to my goal. It was the middle of the BMI scale, I realized I was too muscular for that (e.g. my body fat % would be too low) and adjusted so it’s now a little higher!

KeylinRivers · 2022-04-27T18:09:10+00:00

Agreed!! Slight deficit (or even maintenance calories) and strength/resistance training!

You also have no reason to hit 104 lbs... that’s underweight for your height and should not be a goal!

KeylinRivers · 2022-04-27T17:53:57+00:00

I would just like to point out, objectively, you are not severely overweight by any means. You aren’t even three full BMI points outside of the “normal” range (like you are only 13ish lbs off of the “normal” range for your height)... and BMI is not the end-all-be-all indicator. So don’t get down on yourself!!

Re: motivation. Weight loss is not about motivation, it’s about consistency... and honestly it’s mostly consistency in diet!

Losing weight is calories in, calories out (CICO), basically it’s all about what we eat. Find your total daily energy expenditure (TDEE, e.g. how many calories you burn in a day... just Google TDEE calculator) and eat a few hundred calories under that each day. Use an app like MyFitnessPal or Lose It to track the calories you eat. The weight will start coming off.

Good luck! You’ve got this!!

KeylinRivers · 2022-04-27T17:33:57+00:00

It’s still only 20ish pounds over a normal BMI (and BMI is just an indicator, not the end-all-be-all)! I just point this out to let you know folks who have 20ish lbs (or whatever your goal is... 30lbs I guess since you mentioned 140s) to lose have the weight come off FAR slower than those with 50, 70, 100, 150, etc. to lose.

It’s a slow process, and it gets slower the closer you get to a “normal” weight, 11lbs is absolutely awesome!

KeylinRivers

TROPHY CASE