뚜렷한 턱선 만들기: 5단계 가이드

### 뚜렷한 턱선 만들기: 얼굴 미학을 위한 5단계 계획
* 💪 체지방을 **10% 이하로 줄임**으로써 외모를 변화시킨 메리인처럼, 더 날렵한 턱선과 광대뼈의 선명함을 얻기 위해서는 상당한 태도 변화와 개인적인 희생을 감수하는 노력이 필수적입니다.
* 📊 남성의 경우 체지방 **10%**, 여성의 경우 **14~20%**를 목표로 하는 등 현실적인 목표를 설정하는 것이 중요하며, 일반적으로 얼굴 지방이 가장 마지막으로 빠지기 때문에 정확한 체지방 측정을 위해 **DEXA 스캔**과 같은 방법을 통해 꾸준한 노력과 추적이 필요합니다.
* 📉 체지방을 효과적으로 줄이기 위해 **일일 총 에너지 소비량(TDEE)보다 200~400칼로리 낮게 섭취**할 것을 권장하며, 음식 섭취량을 기록할 수 있는 **MyFitnessPal과 같은 도구**를 활용하여 칼로리를 추적하는 것이 필요합니다.
* 🍽 요리의 중요성을 강조하면서 가공식품에 의존하지 않고 집에서 식사를 준비하는 방식으로 전환하면 **칼로리 조절을 유지**하고 더 건강한 라이프스타일을 유지하는 데 도움이 될 수 있습니다.
* 📸 특히 얼굴 미관의 변화는 미묘하고 추적하기 어려울 수 있으므로 **매주 진행 상황 사진**을 찍는 것은 동기 부여에 매우 중요하며, **헤어라인 이미지를 캡처**하면 탈모를 조기에 모니터링하는 데 도움이 될 수 있습니다.
* 💡 궁극적으로 갸름한 얼굴을 향한 여정은 **헌신, 자기 관리 및 적응력**을 필요로 하는 포괄적인 라이프스타일 변화이며, 다른 사람을 모방하는 것이 아니라 **자신의 최고의 버전**이 되는 것을 목표로 합니다.
* 👩 개인화된 조언과 평가를 받으려면 얼굴 미학을 향상시키기 위한 맞춤형 가이드를 제공할 수 있는 **Qoves와 같은 플랫폼**을 통해 전문가와 상담하는 것을 고려하세요.

날렵한 턱선을 만들기 위해서는 헌신과 개인적인 희생, 체계적인 5단계 계획이 필요합니다.

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.

QOVES Studio

날렵한 턱선과 또렷한 광대뼈 만들기

날렵한 턱선과 뚜렷한 광대뼈를 가지려면 체지방을 10% 미만으로 낮추는 등 상당한 개인적 희생이 필요합니다.

보통 사람들은 일반적으로 체계적인 운동 루틴, 칼로리 추적, 스킨케어 요법이 부족하기 때문에 갸름한 얼굴을 만들기 위한 여정이 쉽지 않습니다.

개인별 결과는 타고난 뼈 구조와 호르몬 변동과 같은 요인에 따라 다르지만, 갸름한 얼굴을 만드는 것은 가장 어렵지만 가장 보람 있는 미적 개선 중 하나입니다.

얼굴 지방 감량을 위한 효과적인 전략

얼굴 지방은 가장 먼저 증가하고 가장 나중에 감소하므로 구체적인 체지방률 목표를 설정하는 것이 중요합니다.

칼로리 결핍을 만들기 위해서는 TDEE 스프레드시트를 사용하고 칼로리를 추적하는 것이 필수적입니다.

정확한 체지방 측정은 DEXA 스캔이나 체중 감량 캘리퍼스를 통해 얻을 수 있으며, 신진대사가 둔화되지 않도록 첫 달에는 급격한 칼로리 결핍을 피하는 것이 중요합니다.

체중 감량을 위한 칼로리 추적의 중요성

대부분의 사람들은 일일 칼로리 섭취량을 600-1000칼로리 정도 과대평가합니다.

간헐적 단식 및 이와 유사한 식이요법이 일반적이지만 영구적인 신진대사 손상의 위험이 있습니다.

가수분해 콜라겐 워터로 단백질 수치를 유지하면 지방 분해에 도움이 되고, 날씬한 몸매는 근육 발달과 자존감 향상을 촉진할 수 있습니다.

톱 모델들은 종종 건강에 좋지 않은 라이프스타일을 유지하는 경우가 많기 때문에 최고의 컨디션을 유지하는 데 집중하는 것이 중요합니다.

자기 관리 루틴과 유연한 운동 스케줄은 경직되지 않고 목표를 달성하는 데 핵심적인 요소입니다.

스스로 요리하고 사진을 통해 진행 상황을 추적하면 더 건강한 라이프스타일을 향한 여정에서 동기를 부여하고 궤도를 유지하는 데 도움이 될 수 있습니다.

여성은 탈모가 너무 늦어질 때까지 탈모를 알아차리지 못하는 경우가 많습니다.

Qoves 웹사이트에서 의사와 치과 의사로 구성된 팀을 통해 개인별 상황에 맞는 맞춤형 조언을 받을 수 있습니다.

틱톡에서 Qoves를 팔로우하면 추가적인 팁과 인사이트를 얻을 수 있습니다.