“Alcoholic beverages are often high in calories … so cutting back reduces overall calorie consumption,” Chaput says. “Secondly, alcohol consumption can stimulate appetite and lead to overeating, particularly of unhealthy, high-calorie foods.”
Excessive alcohol consumption can also impair liver function and disrupt metabolic function, hindering weight loss, Chaput says, and older adults may be even more susceptible to that damage.
Additionally, alcohol is associated with dehydration, which can lead to puffiness and bloating in the face. “Cutting back on alcohol can help improve hydration levels, reducing facial puffiness and promoting a more defined facial structure,” Chaput says.
Drinking too much can also lead to other skin issues such as inflammation, acne and premature aging, all of which can affect facial appearance. Chaput notes, though, that not everyone’s skin will react the same way: “Individual results may vary, and factors such as genetics, overall lifestyle, and skincare regimen also play significant roles in facial appearance.”
4. Be smart about carbs
Carbohydrate-heavy foods such as pasta, crackers, many breakfast cereals, white bread and white rice can contribute to weight gain and fat storage when consumed excessively. These types of heavily processed foods are stripped of their natural nutrients and fiber, which means they consist of mostly sugar and empty calories. Infusing your diet with whole grains could help with overall weight loss and reducing facial fat. But that doesn’t mean you have to abandon carbs completely.
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“It’s really about the quality of your carbs,” Saltzman says. Intact fruits and veggies and whole foods that are naturally rich in fiber can be helpful to weight loss. It’s OK to have carbs in moderation, and it’s important to find what works for you on a daily basis. “Some people respond to higher or lower amounts of carbs, it’s trial and error. … I would advise against doing something radical that would be harmful to your nutrition, or that is hard to sustain in our world,” Saltzman says. A dietitian could help find the right carb balance for you.
5. Get enough sleep
Having a full night’s sleep can aid in losing weight, including extra weight in your face. Studies have found that better sleep hygiene is associated with weight loss maintenance. But the amount of sleep you need is highly individualized.
Saltzman suggests that we are only at the beginnings of understanding the importance ofchronobiology, a field that studies the effects of time on biological systems, including the sleep-wake cycle. “Sleep is very important for regulations of all systems, including hunger,” he says. While eight hours has been the conventional wisdom on sleep, it’s more about what makes a person feel rested in the morning.
6. Monitor your sodium intake
Most of us have heard by now that excess sodium can lead to numerous health problems, including high blood pressure. Sodium can cause your body to retain fluids, which can contribute to swelling and puffiness in your face. Reducing the amount of processed foods in your daily diet, including salty snacks, processed meats and frozen dinners with high salt content, could help reduce your sodium intake and reduce facial puffiness.
7. Add more fiber and protein to your diet
Fiber moves slowly through your digestive tract, and research has shown it helps keep you feeling fuller for longer. In a study of overweight and obese people, higher fiber intake was associated with increased weight loss.Fiber can be found in fruits such as avocados, kiwis and guava, vegetables such as brussels sprouts, kale and green cabbage, and nuts, seeds, whole grains and legumes.
Michelle Kwan, a research assistant at the Chinese University of Hong Kong and coauthor of the 2021 paper “Healthy Diet for Healthy Aging” previously told AARP that men over age 50 should be eating 30 grams per day of fiber and women over age 50 should be eating 21 grams per day. Similarly, increasing your protein intake to about 25-30 grams per meal could slow muscle loss and weight gain, including in your face, and cause our bodies to reap more benefits of exercise. This is at the heart of the AARP-backed book The Whole Body Reset, which is designed for people seeking to lose weight at midlife and beyond. The book focuses on the timing and concentration of protein and fiber in your day while eating healthy and delicious food.
8. Add diversity to your diet
Long-term weight maintenance can help prevent fat from accumulating in your face in the first place. While quick fixes are tempting, establishing a routine that you can stick with for life is essential. Having a nutrient-rich, balanced, diverse diet, so you are not consuming the same thing day and day out, can be key to maintaining a healthy weight long-term, Saltzman says.
