You want a sharper jawline, better cheekbone definition, maybe even that infamous hollow cheek look. Some of you want a tighter underjaw, less of a turkey neck, and perhaps a more youthful, harmonious face. I’m going to lay out a 5-step plan that works, and your job is to stick to it, which is easier said than done. Step 1: is an attitude change. Merijn from a channel once called student aesthetics made a lot of personal sacrifice to go from his young, puffy-cheeked look to sharp and chiseled at below 10% body fat. If you’re unfamiliar, being less than 10% body fat is mentally very difficult. Another example, in this video I explained using personal experiences how most people have 0 idea what it takes to look like a model, the level of personal sacrifice needed. The average person does not have a workout routine,

they don’t track or respect their calories, no facial exercises or hair loss protocols, basic oral hygiene, and a nonexistent skincare routine. Speaking of skincare, shoutout to our second company Skinstric, launching this season. My point is, for Step 1; get comfortable with just how much work it’s going to take some of you to get a sharp face, and many videos miss this. If you’re like Merijn with naturally puffy cheeks, it will take more. Tess Holiday is a plus-sized model, but her bone structure is sharp enough for it to be seen under the fat; it will likely take her less work to get a sharp face. Everyone’s journey is going to be different, but I can without a doubt say getting a lean face is one of the hardest but most rewarding aesthetic improvements you can make. Step 2: As a rule of thumb, 10% body fat and 14-20% for women; this varies due to hormonal fluctuations. What you need to understand is

that facial fat is gained first and lost last. Like a deep, sloped pool, the water will drain from the deepest points last but fill first. To move forward, you need to set a goal and work towards it one day at a time, as a man, let's say 10% body fat, not BMI, not weight, but body fat %. Instead of just guessing, use a TDEE spreadsheet like this, just note that you need to make a copy in Google Drive. To start, find your existing weight using a scale, and I highly recommend this if you’re serious, which you should be because this isn’t an easy journey, visit your local fitness clinic to have a DEXA scan performed for an accurate body fat measurement, it’s around $50. Or you can use weight loss calipers that you buy off eBay, but it’s more work and less accurate.

Now you’ve put in your starting details into a tracker or spreadsheet similar to this. You’re going to need to track calories and eat 200-400 calories under what your body needs to the day. This is called the Total Daily Energy Expenditure, most of you probably know all of this but let me recap. Use an online calculator like this, use the Benedict Harris formula to get a starting TDEE and eat 200 calories below it. If you are bad at tracking calories then aim for 300 below. Do not go below a 300 deficit within your first month, otherwise you’ll slow down your metabolism too much too fast. The best thing about the Spreadsheet I recommended is that it uses your daily weight to recalculate your TDEE based on how much weight you gain or lose by going over or under your starting prediction. Tracking calories sucks and it’s a lot of work,

but most people aren’t as aware as they think they are to guess correctly. The average person overestimates how much they eat in a day by 600-1000 calories. Use MyFitnessPal to log your eating for the day and enter those values at night or the next morning into the spreadsheet. In truth, a lot of the models and people in the industry I've known don’t actually track their calories. They follow eating protocols like Intermittent fasting, or one meal a day. I do prefer intermittent fasting, where I have a late lunch, but these protocols are at risk of causing permanent metabolic damage, so if you do attempt anything like this, do not overdo it. Not eating for 4 days won’t make you lose weight; it will put your body into panic mode, holding onto fat. A side tip, I love protein water; it’s hydrolyzed collagen, so it doesn't have the milky taste of whey.

protein. Put 60 grams of it into my chilled water bottle and sip it throughout the day. Easy way to keep protein levels up and keep the focus on fat breakdown, not muscle. Step 4: If you’re looking at this and thinking this is too much, it’s time to step back and think if you really want this. Losing facial fat is not a singular goal. Being leaner means you’re more primed for muscle development and can also get the body of your dreams. You’ll feel less sluggish and have better self-esteem too, so as I always say, this is a difficult process because it's a complete lifestyle change. At this point, you’ll need to learn how to cook. Bodybuilders and models have similar goals, they're both after a target body-fat percentage. For the bodybuilder, they need to optimize everything to maintain as much muscle as possible while losing fat. The model just has to eat less.

In many cases, the top male and female models are internally quite unhealthy. Partying, abusing substances, and extreme dieting. It’s better that you move away from this idea of trying to look like Bella or Jordan and instead think about becoming the best version of yourself. This means being lean, but not as lean because your job doesn't require it. It means self-care routines such as skincare, but it doesn’t necessarily have to be the longest, as long as it fits your life schedule. It means going from working out 5 days a week to 3 if you’re having a busy week. The lack of rigidity in these steps is why most people fail. Whatever advice I give you has to fit your life goals, environment, and ability, and so you need to take this into consideration, but don't use it as an excuse to be lazy. In Step 4, I want to discuss the importance of cooking when dieting or in building a healthier lifestyle. If you track calories while relying

on processed foods found in the pantry, you’re going to very quickly run out of calories for the day and be left hungry. I speak from experience. Watch Joe Delaney’s cooking videos. Zac Perna, they’re very satisfying and easy to follow. Once you master the cooking for yourself part, there really is no step left that can cause you to trip. If anyone else has any tips on healthy dieting, please leave them below. The steps outlined here are very specific, but that’s because they work and it takes the guesswork out of it, so there’s no excuses. Step 5: Take progress photos. It is difficult to see the progress and stay motivated. Face gains are a real thing and they’re probably the hardest to track because your face has less muscle and less fat than anywhere else of the body. You should be taking these weekly. While you’re at it take photos of your hairline, top and crown. Most men

and women don’t realize they're losing hair until it's too late, so that's a bonus tip. That being said, if you want tailored advice for your personal situation, have our team of doctors and dentists assess your face over at the qoves website and follow us on TikTok.

[Guide] 5 Steps For A Leaner Face

Taking a look into the age old question of what makes a face beautiful through anthropology and cognitive psychology.