A Simple Workout That Can Transform Your Entire Body In One Month

We all want tо see healthy, tоned, and beautiful bоdies when lооking intо the mirrоr. If yоu think that yоu need sоme super cоmplicated exercises, with lоts оf athletic equipment, tо get a perfect bоdy, yоu’ll prоbably be surprised tо knоw there’s an easier sоlutiоn.

It turns оut that simple exercises оrganized in a curated wоrkоut plan may wоrk wоnders оn yоur bоdy and tоne all yоur muscles pretty fast.

A Simple Workout That Can Transform Your Entire Body In One Month

A Simple Workout That Can Transform Your Entire Body In One Month


Which muscles are trained: This оne-mоve, static exercise is оften underrated. Meanwhile, it’s perfect fоr strengthening yоur cоre, tоning yоur abs, and building up yоur shоulders.



Hоw it’s dоne: Get intо a push-up pоsitiоn оn the flооr, maintain a 90 degree angle in yоur elbоws, and prоp yоurself up оn yоur elbоws and yоur tоes. Keep a straight line frоm head tо heels.


Which muscles are trained: If yоu dо push-ups cоrrectly, yоu are using yоur triceps, shоulders, back, and chest, which prоvides yоur entire upper bоdy with a wоrkоut.



Hоw it’s dоne: Lie flat оn the flооr оn yоur chest and stоmach. Put yоur hands next tо yоur chest right under yоur shоulders. Push up and bring yоur tоrsо, chest, and thighs оff the flооr. Keep yоur abs tight sо that yоur bоdy fоrms a straight line. Slоwly cоme back dоwn tо the flооr.


Which muscles are trained: When yоu dо squats, yоu train yоur quadriceps, glutes, hamstrings, and yоur whоle pоsteriоr chain.



Hоw it’s dоne: Start standing with yоur feet shоulder-width apart, оr wider if yоu feel unstable. Lengthen yоur spine, bend yоur knees, and reach yоur hips back, as if yоu’re sitting in a chair. Cоme back tо standing with an exhale and repeat the exercise.


Which muscles are trained: This exercise strengthens yоur abs, lоwer back, glutes, and thighs.



Hоw it’s dоne: Kneel with knees hip-width apart and yоur hands firmly placed оn the grоund abоut shоulder-width apart. Lift оne hand and the оppоsite knee оff flооr while balancing оn the оther hand and knee tо keep yоur weight centered.

Stretch yоur arm оut straight in frоnt and extend the оppоsite leg behind yоu. Keep a straight line frоm yоur hand tо yоur tоes. Hоld fоr a few secоnds then return tо the starting pоsitiоn and repeat the exercise fоr the оther side.


Which muscles are trained: This is a cоre exercise aimed at strengthening the glutes, hamstrings, and erectоr spinae.



Hоw it’s dоne: Lay оn the flооr оn yоur back with yоur knees bent and feet spread hip-width apart. Keep yоur arms by yоur sides with the palms facing dоwn. Lift yоur pelvis up and tightly squeeze yоur glutes. Hоld the pоsitiоn fоr a secоnd and lоwer yоur hips back tо the flооr. Repeat the exercise.

Fоllоw this 4-week schedule tо achieve the best results.
Specialists believe it’s better tо оrganize the exercises intо 2 wоrkоut plans and switch between them at certain intervals:

  • Wоrkоut plan 1: plank (1 min); push-ups (1 min); squats (2 min); bird-dоg (1 min); hip bridge (1 min); plank (1 min); push-ups (1 min); squats (2 min).
  • – Wоrkоut plan 2: plank (3 min); bird-dоg (3 min); hip bridge (3 min); push-ups (1 min).

On the first week, start with wоrkоut plan 1 оn the first day, then switch tо plan 2 оn the secоnd day and sо оn, taking a rest оn day 7. оn the secоnd week, start with wоrkоut plan 2 оn the first day and switch between the plans in the same way yоu did during first week, taking a rest оn day 7. Cоme back tо the week 1 schedule after week 2.

A Simple Workout That Can Transform Your Entire Body In One Month

A Simple Workout That Can Transform Your Entire Body In One Month



One Month Before Heart Attack, Your Body May Warn You With These 8 Signs

Heart attack is among the top leading causes of death in the US and the entire world as well, especially in more recent years. Doctors call it myocardial infraction but we all know it as heart attack. Call it whatever you like it won’t change the fact that if you have one it’ll have life-threatening effects.

One Month Before Heart Attack, Your Body May Warn You With These 8 Signs

One Month Before Heart Attack, Your Body May Warn You With These 8 Signs

People who’ve suffered a heart attack say that now that they think about it there were symptoms and signals that something was wrong but they didn’t pay much attention to them. Some say that things were off even a month or two before the tragic event and only if they had spotted these signals in time maybe they could have done something to prevent it. That’s why when it comes to preventing and lowering the risk of a heart attack it’s crucial that you spot these symptoms in time and do something about them.

Heart attack can strike anyone but there are some risk factors that increase the odds for it to happen like:

  • Hypertension
  • Smoking
  • Stress
  • High cholesterol
  • Obesity

The American Heart and stroke association says that strokes and heart attacks usually happen as a result of insufficient blood supply and/or coronary artery blood flow blockage.

According to statistics, more than 700 000 people suffer a heart attack in the US alone every year and% of these cases (100 000 people) die as a result of this. More than half of those who suffered a heart attack never fully recover from it and live with the consequences for the rest of their lives.

The only thing we can do when faced with this risk is trying to notice the signs and symptoms that point to this life-threatening condition. As we already mentioned, these signs can be spotted up to a month before a heart attack, and noticing them can allow you to do something in time and prevent it from happening.

Below you can read more about the 8 key warning signs that warn you a month before that a heart attack is imminent. Read them carefully as they may save your life.

Atypical Body Weakness

One of the key symptoms that a heart attack may be in your near future is feeling unusual body weakness. This happens as a result of poor circulation and blood flow. If you feel a weakness in your muscles without any particular reason don’t ignore it, see a doctor and check to see what’s wrong.

Feeling dizzy

Just as we said before, feeling dizzy without any particular reason can be a red flag. It can happen as a result of poor circulation and affect the blood supply to your brain, leading to you feeling lightheaded and dizzy. It’s one of the crucial symptoms that point to a heart attack.

Cold sweats

Poor blood flow and circulation can lead to cold sweats and be a symptom of an imminent heart attack. If you feel cold, clammy, and unwell overall see a doctor.

Chest Pain, Arms, Shoulders, and Back Pain

This is probably one of the most commonly known symptoms of a heart attack – chest pain. But shoulders, back and arms pain can also indicate an increased risk of a heart attack so mind these factors as well. Chest pain and tightness happen just a few hours before a heart attack but you still have time to call an ambulance and react in time.

Cold or Flu-Like Symptoms

This symptom might be a bit vague but it’s worth mentioning that many people who’ve experienced a heart attack said that they had flu-like symptoms about a month before the unfortunate event. It doesn’t necessarily mean that if you have flu-symptoms you’re in dire danger of a heart attack but you should consult with your doctor to be sure.

Feeling tired all the time

If you feel tired all the time in addition to feeling muscle weakness you must see a doctor immediately because there’s a 99% chance you’re going to have a heart attack. These are probably the result of poor blood supply and usually happen to overweight or obese people. The tiredness you’re feeling is a result of your heart working too hard to generate enough blood to all your body parts. And the bigger your body is the harder your heart will have to pump.

Shortness of breath

Shortness of breath is also a serious warning sign of possible heart failure. Just like any other organ in the human body, the lungs need an ample amount of oxygen to function normally. The oxygen travels to your lungs via the red blood cells. Hence, the poor blood supply to your lungs means difficulties breathing and so on.

Additional warning signs that indicate heart failure is possible

  • nausea
  • abdominal pain
  • indigestion
  • heartburn

If you have a magnesium deficiency it will increase your risk of a heart attack as well so be sure to check your magnesium levels as well and increase them if you’re deficient.




Personal experience, common sense, and many types of research have shown that our annoying little problems which we encounter daily can be solved by awesome body hacks. These hacks can hold back tears, improve your sleep, and even cure hiccups.

Hacks are either build on information get through general real-world experiences or personal experience. Although many hacks are not medically or scientifically recognized, and some hacks are approved by science.

Our suggestion is to remember these hacks so you can use them when needed.

Here are 7 amazing body hacks that will change your life.


It can be really irritating and annoying when you get a nasty case of hiccups in a public area. If you want to stop hiccups instantly, you need to increase the level of carbon dioxide in the bloodstream. You need to drink water upside-down to achieve this. It will also take your mind off of your hiccups. To do this:

First, you need to fill a glass with cold water.

Put your head down while bending down at the waist

Drink the water from the opposite side of the glass and not as you would do normally.

You can repeat again if it doesn’t help just once.

If you are in a public place, this remedy may not be feasible to do. In these cases, try holding your breath as long as possible, then exhaling as slowly as you can.


Acid reflux usually occurs after having a heavy meal for dinner. It is characterized by burning pain around the lower chest area or heartburn.

You need to sleep on your left side when you are prone to acid reflux. This will prevent stomach acid from sliding up into your throat because it will keep your stomach lower than your esophagus.

You should avoid sleeping on your right side. A 2000 study published in the American Journal of Gastroenterology showed that a right-side sleeping position causes an increased incidence of acid reflux and higher acid levels.

The second option is chewing gum after you eat and go to bed soon after.


The emotional reaction that most of us have to go through sometimes is crying. But there are cases when our only wish is to hold back our tears, especially in public areas.

You need to just hold your eyes open without blinking every time when feel like crying and want to hold the tears back. This will definitely prevent to form the tears.

You can blink a few times quickly to stop the flow of tears in a case when you have already started crying. If you turn your face upward and look up, you can also prevent crying.

Another option is a distraction through the pain. You need to pinch the webbed piece of skin between your index finger and thumb. If you pinch harder, you can stop crying sooner.


Yawning is another annoying issue that most of us have to deal, especially when you are attending a meeting or sitting in class listening to a lecture. Yawning sends the signal that you are bored or disinterested.

You need to take a glass of cool water and sip it slowly if you want to suppress yawning. It will refresh your body and stop the feeling of yawning for some time.

Another option is to take a few deep breaths through your nose and exhale through your mouth until the need for yawn has passed.


In most cases, a bad mood means that your day is ruined. Smiling is not that easy when you are in a bad mood or sad, but just one smile can set everything right.

If you want to get rid of a bad mood and start to feel better, just put a pen or pencil in your mouth. You activate the same muscles when you smile and when you put a pencil in the mouth. This releases serotonin and dopamine in the brain, sparking a feeling of happiness.

This is an interesting and simple mood enhancer technique that you should try often to keep yourself happy.


Those who travel a lot often and work in shifts face challenges going to sleep and waking up at different times than their natural body clocks would prefer.

When travelers and shift workers change their eating habits, they may successfully manipulate their body clocks.

Eating habits send messages to the hypothalamus, which decide about when a person should be sleeping and when they are awake.


Many people work on a computer all day, hour after hour. Unfortunately, when you finish your work, you may have a very bad headache and eyestrain.

To solve this annoying problem, use the 20-20-20 rule. Find an object that is situated about 20 feet away from your computer where your eyes don’t need to work hard to focus. And, for every 20 minutes, you spend working at the computer, you should spend 20 seconds looking at that object. You should use this simple trick to reduce eyestrain.

Also, do not forget to blink your eyes more often to keep them from drying out. You need to give your eyes a much-deserved break from screen time.



Reference : naturalhealthperspective.net


Cinnamon Tea for Sore Throat

Cinnamon Sore Throat Tea

Having soreness in the throat is the common reason for having a cold. Irritation in vocal cords and difficulty in speaking are the initial symptoms and indications of cold and sore throat. Other related symptoms include hoarseness while talking, difficulty in coughing and swallowing, and dehydration in the throat with pain.

Other causes of sore throat are polluted air, bacterial or viral infections, dry air, acid reflux, excessive shouting, and allergic reaction. Sore throat is not a big deal to sort out and it goes away within a weak in most of the cases, but when it comes to the people who are used to smoking, having a weak immune system, especially in children and people with some allergic reactions are the victim for this problem and sore throat could be serious in those people. If it is not serious, it will on the other hand, definitely cause a disturbance in the sleep time.

The first aid is obviously the intake of the counter medications that will give you comfort and relaxations but sometimes these medicines can be harmful to your other health matters and can take you to the risk factors. That is why it would be good to start your treatment with natural and pure ingredients by staying at your home.

Cinnamon Tea for Sore Throat

Cinnamon Tea for Sore Throat

The best ingredients in this tea for sore throat are cinnamon, milk, honey, and ginger that are wonderful to provide relief and comfort.


It helps loosen up the mucus that is accumulated in your throat while fighting against the bacteria. Ginger contains antioxidants that provide a soothing effect to your sore throat and reduce coughing. Using fresh ginger will be good and effective against the RSV virus (a common cause of respiratory infections).


Honey contains antibacterial and antifungal properties that are why it is suggested to take in sore throat condition because it provides relief against the irritation and burning sensation in the throat along with reducing the cough. A spoonful of honey is all alone amazing to soothe out your throat.


Warm milk helps to expel the phlegm production due to which you can easily spit out from your mouth with the help of coughing so that warm milk has benefits in case of dry or sore throat.


It is a delicious and fragrant spice that is rich in antioxidants that fight against bacterial infections. Cinnamon is an old age remedy for flu, cold and it is used in Chinese medicines to ease a sore throat.

Cinnamon tea will be easily available to you at grocery and herbal stores. If you are used to taking black or herbal tea, you can add cinnamon to that to make it more effective and fragrant.

Another thing you can do is prepare your own cinnamon tea which would be soothing for your sore throat.


  • Milk – 1 cup
  • Ground Cinnamon – ½ teaspoon
  • Powdered Ginger – ½ teaspoon
  • Honey – 1 tablespoon


  • Take a small saucepan and place the milk in it. Heat it at a low temperature until it hot but not boiled. Now, mixing the ½ tsp ground cinnamon, ½ tsp of ginger powder, and 1 tbsp honey in it, and mix well. Drink this tea for sore throat relief.
  • Another option, you can place all ingredients in a cup, and put it in the microwave. Start the microwave for 60 to 90 seconds. When it became hot, stop it and sip this tea.

So if you have a sore throat and try this cinnamon tea, please let me know how it gives you results. If you have your own sore throat remedy, share it with us in a comment below:


Lose Fat Like Crazy by Eating This Breakfast For One Month

If you want to get rid of the excess fat and lose some weight, as well as maintain the muscle mass, you need to eat food rich in proteins, especially in the morning, for breakfast. This way you will get the energy needed for the rest of the day.

Lose Fat Like Crazy by Eating This Breakfast For One Month

Lose Fat Like Crazy by Eating This Breakfast For One Month

Recipe #1:
Ingredients: 1 orange, 1 banana, 2 fresh or dried figs, 2 tbsp. of crushed almonds, 2 tbsp. of flaxseed oil, 1/3 cup of water.
Recipe #2:
Ingredients: 1 apple, 1 banana, 1 cup of raspberries, half a lemon, 1 tbsp. of flaxseeds.
Recipe #3:
Ingredients: 1 banana, 2 kiwis, 1 orange, half an apple, 1 tbsp. of hazelnut, 1 tbsp. of flaxseeds.
The preparation is the same for all 3 recipes: mix all of the ingredients in a blender to get a smooth mixture.
Always prepare and consume fresh smoothie.

Don’t Use This More Than -4- Days: This Mix Of Ingredients Will Help

You Lose -4KG- and -16CM- Waist in Just- 4- Days..

Being overweight and obese is a big struggle. People who want to lose weight know how challenging it can be to shed the extra pounds. The internet has been overwhelmed with millions of diet plans and weight loss methods.
All of them promise quick and effective results. Instead of using some harmful diets, which provide only temporary results, you should try the following drink. We decided to present you one of the most powerful methods, which can help you lose the extra pounds.
The following drinks should be consumed only 4 days. The results will be amazing. Moreover, you should combine this drink with regular physical exercise and a healthy diet. What’s more, it is made of some inexpensive and natural ingredients.


  • 8 glasses of water
  • 1 teaspoon of grated ginger root
  • 12 fresh mint leaves and 1 teaspoon of dried mint
  • 1 medium-sized cucumber, peeled and cut into slices
  • 1 medium-sized lemon cut into slices


First, take a large bowl and add all the ingredients in it. Mix them well and leave it overnight to stay in the fridge. You should drink 4-5 glasses throughout the whole day. Start drinking it in the morning before breakfast.
In just 2 days, you’ll start losing weight. In fact, you can use 1 pound after the first two days. If you combine this drink will regular exercise, the results will be amazing. You should consume this drink for 4 days and then, then take a 1-week break.

Put These 3 Ingredients in Your Coffee. After Just 2 Sips, Your Metabolism Will Be Faster Than Ever!

We all love our hot cup of coffee, especially at the beginning of the new day. Yet, not all of you are aware that its consumption also brings various health benefits.
It can boost your metabolism and give you more energy for the day.

Put These 3 Ingredients in Your Coffee. After Just 2 Sips, Your Metabolism Will Be Faster Than Ever!

Put These 3 Ingredients in Your Coffee. After Just 2 Sips, Your Metabolism Will Be Faster Than Ever!

Also, only a few know that you can transform your favorite morning brew into a metabolism booster and a potent fat burner! All you need to do is to add several ingredients to your coffee, and it will help you burn extra pounds without changing your diet or lifestyle!

These three mighty ingredients include:

1. Coconut oil is a real natural miracle which has a wide range of uses. It contains medium-chain fatty acids, which are immediately sent to the liver by the digestive system, and are either converted to energy or ketone bodies, and not in fat. It sets the metabolism to burn fat faster and more efficiently

The burning process of fats is significantly affected by minerals and vitamins, so honey can be of great help, as this gift of nature contains them in high amounts, and prevents any mineral or vitamin deficiencies.

2. Honey is abundant in sugar, but a natural one, which is needed for energy. Moreover, it is rich in vitamin B6, folate, vitamin C, niacin, and riboflavin, as well as numerous minerals, such as iron, calcium, sodium, zinc, potassium, and phosphorus.

Honey has been scientifically confirmed to be able to lower stress and regulate blood cholesterol levels. Use raw honey only.

3. Cinnamon is an extremely beneficial, anti-inflammatory agent which fights inflammation in the body, and due to its antioxidant properties, neutralizes the damage caused by free radicals.

Cinnamon boosts the blood sugar metabolism and thus lowers blood sugar levels. It prevents the accumulation of fat in the body as it supports the conversion of sugar into energy. The best cinnamon types are Ceylon and Cassia.

Here is how to use these remarkable natural ingredients and boost your metabolism while drinking your coffee:


  • ¾ cup of coconut oil
  • ½ tbsp of honey
  • 1 teaspoon of cinnamon
  • 1 teaspoon of cocoa (optional)


Mix these ingredients together in a glass jar, and store it in the fridge.


Every morning, you should add a teaspoon or two of the mixture to your freshly brewed coffee, stir well, and drink it! Enjoy!

Put These 3 Ingredients in Your Coffee. After Just 2 Sips, Your Metabolism Will Be Faster Than Ever!

Put These 3 Ingredients in Your Coffee. After Just 2 Sips, Your Metabolism Will Be Faster Than Ever!

Source: https://healthyskinsteps.com


Leave This Paste For Few Minutes And All Skin Tags Will Disappear From Your Skin Like Magic

Today I am sharing with you top 5 home remedies to remove skin tags easily at home. Skin tags appear in a multitude of places on your body, from the back, neck, armpits, eyelids and other locations as well. The skin tags are caused by a variety of things,such as diabetes, heredity, shaving scratches, some hormonal changes, obesity and many others. Thankfully, with the help of some neat home remedies you can get the job done very fast and remove them way faster than other, more expensive treatments.

Leave This Paste For Few Minutes And All Skin Tags Will Disappear From Your Skin Like Magic

Leave This Paste For Few Minutes And All Skin Tags Will Disappear From Your Skin Like Magic


1. Apple Cider Vinegar 

  • Soak cotton ball in apple cider vinegar
  • Gently apply the apple cider vinegar on affected area
  • Leave it to dry

2. 1 tsp Baking Soda + 1.5 tsp Castor Oil

  • Mix both of these in clean bowl
  • Apply this paste on skin tags
  • Leave it for 30 minutes
  • Wash with luke warm water
  • Do this 2-3 times  a day

3. Two to Three Drops Of Tea Tree Oil + 4-5 tsp Cold Water

  • Mix both of these
  • CLean your skin tag
  • Apply this lotion on skin tag
  • Leave it to dry
  • DO it 3 times  a day

4. Nail Polish

  • Cover skin tag with nail polish
  • Leave it to dry

5. Lemon Juice

  • Apply lemon juice on skin tag
  • Leave it to dry
  • Do it 2 times a  day

Source : www.greenchallenge.site


Anti- Snoring Juice, The Drink Your Partner Should Drink To Avoid Snoring At Night

There is one thing we all need in order to have an optimal health and a vital body and that is a good rest. We almost always feel great when we wake up refreshed and we slept well for 7 or 8 hours. This way, our mind works at its best and our body is great, too. But snoring might be a big problem.

Many people often have sleep problems nowadays because of the stressful way of life we all lead. We all have too much responsibilities and it really becomes dangerous after some time and that is how snoring begins.

The most beneficial time for a good night sleep is sleeping for full 8 hours. Unfortunately, there exist many people who snore while they sleep and that affects their partners. That is actually why we’re here today! In order to present you a natural remedy that will help you stop snoring forever!

Snoring will disappear naturally!


  • 2 apples
  • 2 carrots
  • 1 fresh ginger root
  • ¼ of a lemon


What you need to do is combine all of the ingredients in a blender and blend them well! It’s super easy!

Consume this juice several hours before you go to bed.

Each one of the ingredients has a separate function:

The lemon in itself contains plenty of vitamin C which will clear your nostrils, and the apples combined with carrots will help us sleep better and the ginger will help you relieve the pain and pressure inside your nose.

Here are several tips that will actually help you stop snoring:

  • Please make sure you have an ideal weight. Obesity can cause
  • Do not ever drink chamomile tea before going to bed.
  • Do not drink too much alcohol before you go to bed.
  • Don’t eat heavy meals or meat before going to bed.
  • In case of sleep apnea, use a CPAP mask.
  • Please ask for surgical procedures about the area, but it isn’t that necessary.
  • Consume a small cup of coffee. It will actually help your oropharynx to relax more.

You should try these tips along with this amazing juice and say goodbye to snoring forever!

Anti- Snoring Juice, The Drink Your Partner Should Drink To Avoid Snoring At Night

Anti- Snoring Juice, The Drink Your Partner Should Drink To Avoid Snoring At Night

Reference : https://gottacheckthis.com/



As you probably already know, pleasant smell is known to enhance our mood and this is why it is pivotal to have a pleasant aroma in our homes so that we can enjoy a relaxing and calming atmosphere. Without doubt, we all despise it when there is an unpleasant odor spreading in our house or apartment, like that from onions, garlic, etc. and the worst part is when it remains for a longer period of time.


Instead of opting for store-bought air fresheners that are full of dangerous chemicals, you should prepare your own homemade freshener that will contribute to a pleasant and long-lasting smell.



A spray bottle

A tbsp of baking soda

3 cups of lukewarm water

3 tbsp of fabric softener

Preparation: Pour the softener into the spray bottle and then add the water and baking soda and close the bottle and shake it well to mix the ingredients.

Use: Spray the mixture throughout the whole house daily.



150 ml of hot water

10 grams of baking soda

800 ml of apple cider vinegar

20 drops of some essential oil

Plastic container of 3.5 liters

Empty fabric softener bottle


Fill the container with the hot water and add the ACV and baking soda. There will be a bubbly chemical reaction and when it goes away, transfer the mixture into the empty bottle and add couple of drops of the essential oil you have chosen. Close the bottle and shake it well. Store it in a dark and cool place.


You can use it same as you would use a store-bought fabric softener.



Source : http://lovelytip.com


How to Reduce Face Fat Naturally in Less Than One Month

How to Reduce Face Fat – When you come across someone for the first time, you notice his or her face first. Most people will rather have a face with sharp edges, a perfectly chiseled jawline, and defined cheekbones. However, we cannot all have what we crave for.

A lot of people have excess fat on their face which is unhealthy. Sometimes people call these excess fat chubby cheeks which sound more appealing.

But the truth is they don’t usually make their faces attractive and they worry about it a lot. If your goal is to reduce your face size, then be rest assured, it isn’t that hard.

Do you want to know about ways on how to reduce face fat naturally?

If you are a victim of excess face fat, then this article is just right for you. I will be discussing how you can lose face fat fast in a month or thereabouts. However, before you learn of methods on how to get rid of chubby cheeks naturally, you need to understand what causes them first.

How to Reduce Face Fat Naturally in Less Than One Month

How to Reduce Face Fat Naturally in Less Than One Month

Causes of Face Fat or Chubby Cheeks

  • Obesity or being overweight
  • Lack of essential body nutrients
  • Excessive intake of carbohydrates, salt, sugar, and fats
  • Lack of enough sleep(1)
  • Poor diet
  • Dehydration
  • Genetic inheritance

Note that you cannot reduce a specific body part. For you to lose excess fat in a part of your body, you have to lose overall excess body fat. That is, for you to reduce face size, you have to work towards reducing fat from your body as a whole.


There are several ways on how to reduce face fat. Whether you are looking for techniques on how to reduce face fat for men or women, the following exercises and lifestyle changes will help you achieve that;


There are various facial exercises you can begin if you want to reduce face fat in one week.

a. Fish Face Exercise to Reduce Face Fat Naturally

If you want to elongate your facial muscles or tighten the surrounding area of your cheekbones, this exercise is perfect for you.


  • Suck your cheeks inwards.
  • Pucker your lips outward and try to replicate a fish face.
  • Maintain this position for 30 seconds.
  • Relax and repeat the movement for about 10 times.
  • Do this routine at least twice daily.

b. Rotating Your Tongue

This exercise reduces excess face fat by targeting cheek muscles. It also reduces the fat that causes double chin.


  • Begin by closing your mouth and at the same time, ensure you rotate your tongue in circular movements.
  • Ensure your tongue reaches the outer part of both upper and lower teeth.
  • Repeat this movement about 15 times each both in clockwise and anticlockwise directions.
  • Perform this routine at least twice each day.

c. Pull Up Your Lips

Pulling up your lips is an effective exercise on how to reduce face fat naturally. It gives you a prominent jawline and high cheekbones.


  • Start by ensuring your head is in a normal position.
  • Push your lower jaw out and lift up the lower lip as high as you can.
  • Continue holding for about 10-15 seconds or till you experience some stretch and tension starting to build in your chin and jaw.
  • Relax and repeat about 10-15 times at a stretch.
  • Repeat this routine for about 2-3 times daily.

d. Jaw Release

This exercise affects your jawline and higher cheekbones. It gets rid of the excess fat buildup on your chin. It also stretches and tones the muscles around your jaws, cheeks, and lips.


  • Begin by sitting or standing in a straight posture with your spine straight.
  • Keep your lips closed and move your jaw as if you are chewing gum.
  • Deeply inhale and exhale while making a humming sound.
  • Then open your mouth wide and ensure your tongue is pressed hard to your bottom teeth.
  • Hold this position for about 5 seconds, then inhale and exhale again.
  • Perform the exercise at least once daily.

f. Blowing Air Exercise

Blowing air encompasses most of the muscles in both your neck and face. The exercise provides a natural lift for your neck muscles, jaws, and cheeks.


  • Begin by sitting on a chair and ensure your spine is straight.
  • Slightly move your head back to whatever extent possible so that you face upwards towards the ceiling.
  • Then pull your lips while ensuring you blow air out from your mouth.
  • Continue this for a few seconds.
  • Relax and repeat for about 10 times.
  • Do this set twice daily?

g. Rolling Your Neck Exercise To Reduce Face Fat

Rolling your neck also an important technique on how to reduce face fat. You lose your double chin and your excess face fat. It tones your jawline, neck muscles, and chin.


  • Look straight ahead and close your eyes.
  • Gently move your head to a side, keeping in line with your chin.
  • Slowly roll your head back so that your face points toward the ceiling.
  • Next, gently roll your head to the other side and then return to the previous starting position. This completes one circular rotation.
  • Repeat this 10 times each in both clockwise and counterclockwise directions for 3 to 4 minutes.
  • Perform this exercise twice daily.

h. Puffy Cheeks Exercise

The puffy cheeks exercise is one of the fastest ways on how to reduce face fat. It makes your upper cheek muscles stronger while also ensuring your face look lean, sculpted and young.


  • Begin by closing your mouth and trying to blow air to enlarge your cheeks.
  • Stay in that position for about 10 seconds.
  • Try moving the air to your right cheek and maintain position for 10 seconds.
  • Finally, try moving the air to your other cheek and maintain position for another 10 seconds.
  • Breathe out thereafter.
  • Repeat this for 10 times.

Reference : www.blackdiamondbuzz.com