This thread includes:
- Science behind metabolism
- Facial dermatology
- Clinical aesthetics
- DIY methods
What makes a lean face:
Fat cell volume in facial/subcutaneous (deepest layer of your skin)
Causes a blunt jawline as it causes your face to have a round silhouette.
- Water Volume
Controlled by sodium balance, effectiveness of your lymphatic system and cortisol levels.
Cause of facial bloating, a puffy facial appearance.
- Muscle Insertion and Body Frame
Controlled by bone structure and muscle size.
Creator of shadows and defines silhouettes even in people with higher body fat.
- Skin thickness and elasticity
Density of dermal collagen, formation of AGEs (Advanced Glycation End Products)
Can be the difference between a sharper body shape and a puffy swollen appearance
- Tissue Storage in body
Android fat distribution where fat accumulates around the abdomen and upper body causing unflattering triangle body shape
Gynoid fat distribution fat is stored in the hips and thighs causing a better body shape.
Determining factor of where you lose or gain weight first
These 5 things explain why people of the same body weight can have completely different looks, one person looks leaner and more toned while another person may look bloated and round.
Skin Thickness
- Age of person, collagen loss causes your skin to thin. After 25 you lose roughly 1% of collagen per year.
- Advanced Glycation end products (AGEs)
- Cortisol being the factor behind the breakdown of collagen
- Advanced Glycation end products (AGEs)
- What is Glycation? It’s a process where sugar molecules bind to proteins, lips or nucleic acids which form AGEs - This process causes hardening and stiffening of tissues like collagen. This is caused by excess sugar in the body.
- Chronic UV exposure causes a thinning in skin.- Cortisol being the factor behind the breakdown of collagen
Retinoids - Increase dermal collagen, they penetrate the skin and convert it into retinoic acid which stimulates a process which increases collagen synthesis and production.
GH-Secretagogues - Stimulate pituitary glands which produce GH, these will promote collagen synthesis increasing skin thickness.
Microneedling - Triggers videos wound healing response activating reactions which will produce more collagen.
GH-Secretagogues - Stimulate pituitary glands which produce GH, these will promote collagen synthesis increasing skin thickness.
Microneedling - Triggers videos wound healing response activating reactions which will produce more collagen.
Nutrients - Improved metabolism
This is dependent on the quality of the protein consumed, not the mass. For example, plant proteins usually underperform with actually carrying out functions. Protein is needed for even at the same mass of high-quality sources, these are things such as eggs and meat.
- Protein - 2.6/kg (your body weight)
- Fats - 0.7/kg
- Carbohydrates - The rest of the calories you uptake.
Diet which alternative low carb keto days with short periods of higher carbohydrate intake to produce muscle glycogen. Two phases - Keto Phase (5-6 days) - Low carb, high fat, moderate protein. Refeed Phase (1-2 days) - High carbohydrates.
- Standard - More than 50g of carbs with a high protein and fat as well.
- Refeed - 200 - 300g of carbohydrates.
Diet that incorporated traditional eating with things such as whole foods, fruits, nuts and vegetables. Aims to cut out processed foods focusing on Omega-3 Fish and vegetables dense in polyphenol.
- Get rid of seed oils, added sugars and excess gluten.
This is best for people who have fat faces even when they are skinny.
Anti-Bloating
Reduce Sodium - Target should be around 2300 mg daily from whole foods only.
This would eliminate extracellular water retention in skin, less water weight.
Increase Potassium - 4-5g per day from foods such as avocados, bananas, potatoes. Causes gradient between Sodium and Potassium ions into the cell, higher K+ means that less Na+ will be pumped into the cell and move across the gradient.
Hydration - 3-4L water per day over a prolonged period of time. Prevents water retention
Digestion - Betaine HCl (Provides hydrochloric acid to the stomach improving digestion), probiotics and digestive enzymes. Reduction in gut bloating.
Anti-Inflammatory Spices - Ginger, turmeric etc. These help with lymphatic stimulation,
This would eliminate extracellular water retention in skin, less water weight.
Increase Potassium - 4-5g per day from foods such as avocados, bananas, potatoes. Causes gradient between Sodium and Potassium ions into the cell, higher K+ means that less Na+ will be pumped into the cell and move across the gradient.
Hydration - 3-4L water per day over a prolonged period of time. Prevents water retention
Digestion - Betaine HCl (Provides hydrochloric acid to the stomach improving digestion), probiotics and digestive enzymes. Reduction in gut bloating.
Anti-Inflammatory Spices - Ginger, turmeric etc. These help with lymphatic stimulation,
Morning
Black Coffee/Green tea, they reduce water retention in the skin acting as natural diuretics and can cause the slight constriction of blood vessels.
Light Cardio / Walking, fat oxidation
No carbs in the morning, only after 4 hours.
Midday
Moderate protein intake with low fat and moderate carbohydrate intake
Hydration including electrolytes, this to balance the sodium - potassium gradient.
Evening
Proteins and vegetables only, no carbohydrates as not to cause overnight water retention.
Black Coffee/Green tea, they reduce water retention in the skin acting as natural diuretics and can cause the slight constriction of blood vessels.
Light Cardio / Walking, fat oxidation
No carbs in the morning, only after 4 hours.
Midday
Moderate protein intake with low fat and moderate carbohydrate intake
Hydration including electrolytes, this to balance the sodium - potassium gradient.
Evening
Proteins and vegetables only, no carbohydrates as not to cause overnight water retention.
Cardio Conditioning
3 Step process for increasing body aesthetics from cardio.
Low to moderate intensity exercise for an extended continuous period of time.
Incline Treadmill - 12-15% incline, 3.5 mph for 30-45 minutes
Morning Walks - Heart rate should be 110-130 bpm for 45 to 60 minutes
This supports Fat oxidation, which is where your body breaks down lipids, also has minimal cortisol rise compared to higher intensity workout and improved insulin sensitivity. An increase in insulin causing uptake in sugar means less sugar is stored in your body.
Incline Treadmill - 12-15% incline, 3.5 mph for 30-45 minutes
Morning Walks - Heart rate should be 110-130 bpm for 45 to 60 minutes
This supports Fat oxidation, which is where your body breaks down lipids, also has minimal cortisol rise compared to higher intensity workout and improved insulin sensitivity. An increase in insulin causing uptake in sugar means less sugar is stored in your body.
Alternates short periods of intensive anaerobic exercise with short recovery periods until point of exhaustion.
30 second all out sprinting, then 90 second recovery period x 80-90
Done twice a week to prevent cortisol raise and overtraining
Helps the body breakdown carbohydrates and improves insulin sensitivity. Also is not a very high time-consuming method of cardio.
30 second all out sprinting, then 90 second recovery period x 80-90
Done twice a week to prevent cortisol raise and overtraining
Helps the body breakdown carbohydrates and improves insulin sensitivity. Also is not a very high time-consuming method of cardio.
60-70% Heart Rate max
Simple cardio such as brisk walks, cycling, rowing a few times weekly
Duration should be 45-90 minutes
Increases the mitochondrial density, makes working out easier over time. Increased mitochondrial density in muscle cells make them better at burning fat.
Simple cardio such as brisk walks, cycling, rowing a few times weekly
Duration should be 45-90 minutes
Increases the mitochondrial density, makes working out easier over time. Increased mitochondrial density in muscle cells make them better at burning fat.
Facial Leanness (Daily routine)
Lymphatic Massages (Look at Later section) - 5 Minutes every morning and night.Cardio - 10 Minute incline walk after your previous cardio to increase blood flow to the face.
Eliminating Water weight
Types of Water Retention
Visceral fat lies around your abdominal walls and wraps around the organs in the gut.
Caused by the amount of food you eat, fibre intake, gut health and inflammation.
Common fixed: Low FODMAP( this stands for fermentable, oligosaccharides, disaccharides, monosaccharides and polyols) these are short chain sugars which the small intestine does not absorb well, after eating these some people have digestive issues.
Increased digestive enzymes function also help reduce this, they can be built by maintaining a well-balanced diet containing fresh fruits, vegetables, lean proteins and whole grains. Also, by cutting out highly processed, fatty foods and fried foods from the diet.
Type of Oedema (buildup of fluid in body tissues)| Fluid is not removed from the bloodstream into the cell tissues.
Caused by increased sodium, high cortisol, high oestrogen (why it is usually prevalent in pregnant women) and inflammation.
Common Fixes: Decreased sodium, sweating from cardio and lymphatic drainage.
Caused by increased sodium, high cortisol, high oestrogen (why it is usually prevalent in pregnant women) and inflammation.
Common Fixes: Decreased sodium, sweating from cardio and lymphatic drainage.
https://www.seannal.com/articles/training/reduce-water-retention.php
Water stored inside muscle cells, when removed, reveals your body frame showing a more defined body and toning.
Caused by high carbohydrate level in diet, creatine and electrolytes in your system
Common Fixes: Strategic carbohydrate intake in diet, not removing them completely.
Water stored inside muscle cells, when removed, reveals your body frame showing a more defined body and toning.
Caused by high carbohydrate level in diet, creatine and electrolytes in your system
Common Fixes: Strategic carbohydrate intake in diet, not removing them completely.
Visceral fat lies around your abdominal walls and wraps around the organs in the gut.
Caused by the amount of food you eat, fibre intake, gut health and inflammation.
Common fixed: Low FODMAP( this stands for fermentable, oligosaccharides, disaccharides, monosaccharides and polyols) these are short chain sugars which the small intestine does not absorb well, after eating these some people have digestive issues.
Increased digestive enzymes function also help reduce this, they can be built by maintaining a well-balanced diet containing fresh fruits, vegetables, lean proteins and whole grains. Also, by cutting out highly processed, fatty foods and fried foods from the diet.
Lymphatic Drainage
Does it work?
“Lymphatic drainage treatments accelerate the absorption and transportation of lymphatic fluids which contain toxins, bacteria, viruses, and proteins,” - Lisa Levitt Gainsley, Certified Lymphedema Therapist.
Lymphatic drainage is said to accelerate the lymphatic system, it's even used to reduce swelling after surgery, research shows that the process reduces subcutaneous thickness through fluid mobilisation.
- Neck nodes first, downwards stroking across the sternocleidomastoid
- Jawline, sweep from chin to ears
- Under eyes, stroke from under eyes towards the temples
- Forehead, stroke from upper eyebrow area towards the hairline
Should be done for 5-10 minutes every night and morning.
It is not only the face that stores fluid, but also your stomach, legs and more. The drainage process for these parts of your body is better done by a professional.
Manual Lymphatic drainage massage - 60 to 90 minutes long sessions
Pressotherapy - Compression suit therapy
Facial sculpting massage - Kobido Technique (A Japanese face lifting process)
Manual Lymphatic drainage massage - 60 to 90 minutes long sessions
Pressotherapy - Compression suit therapy
Facial sculpting massage - Kobido Technique (A Japanese face lifting process)
Hormones affecting body
More sodium retention and collagen breakdown, it also causes collagen breakdown.
To manage this, opt for 7-9 hours of sleep consistently. Manage stress by meditation, breathing exercises and exposure to nature. Avoid overworking your body.
Supplements - Ashwagandha, Phosphatidylserine, Magnesium Glycinate.
To manage this, opt for 7-9 hours of sleep consistently. Manage stress by meditation, breathing exercises and exposure to nature. Avoid overworking your body.
Supplements - Ashwagandha, Phosphatidylserine, Magnesium Glycinate.
Causes water retention, fat storage and lipolysis blockage (breaking down of triacylglycerols)
To manage this, eat carbs around time when you are doing cardio, acetic acid intake from things such as berberine or metformin as it reduces a glucose spike in blood.
Supplements - Berberine, Metformin
To manage this, eat carbs around time when you are doing cardio, acetic acid intake from things such as berberine or metformin as it reduces a glucose spike in blood.
Supplements - Berberine, Metformin
Over the counterweight Loss enhancers
Green tea - Fat oxidation supportBerberine - Insulin sensitizers, helps metabolic health
Forskolin - Increased lipolysis to remove stubborn fat from the body.
Clinical/ Prescriptions Agonists
- Semaglutide (GLP-1 Agonist) - Causes weight loss of 15-18%, significant effect on face especially. However, does carry risk of muscle loss. Known types - Ozempic, Wegovy.
- Tirzepatide (Dual GLP-1/GIP agonist) - 19-22.5% weight loss, more aggressive than Semaglutide but has better muscle preservation (better muscle preservation does not mean good muscle preservation, both agonists have been said to reduce high amounts of muscle). Known types - Mounjaro
Both have side effects of gastrointestinal issues; however, Tirzepatide is more tolerable.
These are prescribed as obesity medications, if you overuse them if you do not meet the medical criteria you could cause the ‘Ozempic face’ where you look aged and not the desirable hollow cheeks and cheekbone look. - https://cosmeticinjectables.com/blo...edical-weight-loss-and-aesthetic-integration/
These are prescribed as obesity medications, if you overuse them if you do not meet the medical criteria you could cause the ‘Ozempic face’ where you look aged and not the desirable hollow cheeks and cheekbone look. - https://cosmeticinjectables.com/blo...edical-weight-loss-and-aesthetic-integration/
Injectable Fat Dissolvers
Kybella (ATX-101) - Used for reduction of submental fat.
Contains synthetic deoxycholic acid, high efficiency but has severe swelling and is extremely expensive
Aqualyx
Contains Sodium deoxycholate, high efficiently but has moderately severe swelling, still expensive.
Lipolab
Contains Phosphatidylcholine and deoxycholate, moderately efficient in process but has the lowest price and swelling.
These are used as injections and carry risk of nerve damage (2.1% in clinical trials from professionals not including at home - would be much higher.) and tissue necrosis although that is rare. Injecting yourself at home has a large risk although its more expensive it is recommended to get them done for everything.
https://jddonline.com/articles/safe...on-of-upper-inner-thigh-fat-S1545961622P0066X
Contains synthetic deoxycholic acid, high efficiency but has severe swelling and is extremely expensive
Aqualyx
Contains Sodium deoxycholate, high efficiently but has moderately severe swelling, still expensive.
Lipolab
Contains Phosphatidylcholine and deoxycholate, moderately efficient in process but has the lowest price and swelling.
These are used as injections and carry risk of nerve damage (2.1% in clinical trials from professionals not including at home - would be much higher.) and tissue necrosis although that is rare. Injecting yourself at home has a large risk although its more expensive it is recommended to get them done for everything.
https://jddonline.com/articles/safe...on-of-upper-inner-thigh-fat-S1545961622P0066X
Growth Hormone Secretagogues
*Growth Hormone and Adipose tissue can be considered a cycle. GH is a lipolytic that reduces and redistributes body fat. Obesity is linked by a low amount of GH production.
https://pubmed.ncbi.nlm.nih.gov/8300043/#:~:text=The%20interactions%20between%20growth%20hormone,characterized%20by%20reduced%20GH%20output
CJC-1295 + Ipamorelin - Continuous growth hormone pulse
Works for increased fat loss and recovery timeline is 8-12 weeks for results to be shown. Causes increased lean muscle mass, sleep quality and mental clarity.
https://hormonetreatmentcenters.com/performance-blend
Tesamorelin + Ipamorelin - Targets Visceral fat while still preserving muscles
Differs from CJC-1295 + Ipamorelin but having a more powerful metabolic effect and targeting stomach fat. However, it will slightly increase appetite.
https://prohealthmemphis.com/services/peptides/fat-burning-peptide/
AOD-9604 - Increases Lipolysis without blood sugar increase
Has a shorter timeline for effects to be shown compared to the others 8-12 weeks this has a timeline or half that time.
https://www.rechargedivhc.com/peptide-therapy
https://pubmed.ncbi.nlm.nih.gov/8300043/#:~:text=The%20interactions%20between%20growth%20hormone,characterized%20by%20reduced%20GH%20output
CJC-1295 + Ipamorelin - Continuous growth hormone pulse
Works for increased fat loss and recovery timeline is 8-12 weeks for results to be shown. Causes increased lean muscle mass, sleep quality and mental clarity.
https://hormonetreatmentcenters.com/performance-blend
Tesamorelin + Ipamorelin - Targets Visceral fat while still preserving muscles
Differs from CJC-1295 + Ipamorelin but having a more powerful metabolic effect and targeting stomach fat. However, it will slightly increase appetite.
https://prohealthmemphis.com/services/peptides/fat-burning-peptide/
AOD-9604 - Increases Lipolysis without blood sugar increase
Has a shorter timeline for effects to be shown compared to the others 8-12 weeks this has a timeline or half that time.
https://www.rechargedivhc.com/peptide-therapy
Surgical + Procedural
If you want a large volume of fat removed and body contouring with no work all money, this is the way.
Recover period is 1-2 weeks and the results are immediate but take around half a year to be final.
Best for athletic definition giving a gym goer look.
Recovery period of 2-4 weeks, results take 3-6 months.
Best for getting rid of small pockets of fat, it’s a non-invasive method and does not remove as large an amount as liposuction. Results finalise after 3-6 months and have no recovery period.
Best for skin tightening and targeted fat removal, has a recovery period of 1 week and the results are between 1-3 months.
Face Fat Removal Procedures
Removes deep buccal fat pads not subcutaneous
However, if overdone it can cause premature ageing and a hollow look (not the good type)
Best for people with round faces but also have a good underlying bone structure.
*Buccal Fat removal can work in people yet has a high regret rate and is permanent.
Direct fat removal from under the chin, can be combined with a neck lift to show drastic jawline improvement and visibleness.
Changing underlying bone structure while creating a lean appearance with no change in body fat, have permanent and visible results.
Thank you for reading!
Last edited:
