I think this is very sound and good advice. I have experienced the effects of sugar as lowering the bodies immune system. It really is one of the big enemies of good health, if consumed in unsuitable quantities. I agree that having it with other food, as you say ideally protein and earlier in the day along with the controlled amount is a good safeguard to combating it's ill effects. Thankyou for the reminder and inspiration to strive towards better health. At this time of the year it is very much needed…I've already over indulged on chocolate!!
Sneaky Trick #2: Take Out The Garbage!
Do you have any idea that the thousands of food that are lying in our grocery store departments are controlled and processed by BIG multinational companies who have only one goal? Guess what the goal is…
Yup…making more and more money. That’s it.
Moreover, the food chemists that work for these companies are paid big money to create these artificial and synthetic foods that can be processed huge factories.
Now, the chemists dump all kind of manually made additives, preservatives and chemicals into the recipes of our favorite foods and snacks in a proper quantity so that these artificial and synthetic foods can be eaten for years.
These are the types of foods that you have to avoid at all costs. And these are the types of foods you will NOT see in the Face Fitness Formula. These are among lots of the types of food I ate when I was trying to get rid of my fat, and couldn’t!
Since these additives continuously work against you, it’s for sure that over the years you will find it extremely difficult to get rid of that face fat. Failing to lose those chubby cheeks and double chin is not your fault at all.
These are the foods that you and your family are eating each and every day, that you should avoid as much as possible.
- Salad dressings, includes lots of fat-free and low-fat
- Cereals (including those that claim to be healthy for kids also), breads, crackers, chips, pastas and pretzels— also those favorite cheese and macaroni
- Seasonings such as jelly, syrups, sauces, gravies, jam and ketchup
- Canned foods, cured meat products and dried foods
- Canned fruits and vegetables
- Energy drinks, soft drinks and fruit juices
- Lots of packed drinks and diet foods
- Foods that are labeled fat-free, diet and low-fat
- And most of the desserts, fast foods and junk foods
Public Enemy #1
I want to discuss one additive that is most deadly, not only to your health but to your battle against face fat. The rest are covered in the Face Fitness Formula.
That additive is sugar.
On an average, my counting indicates that a typical American per year consumes
140 pounds of sugar – almost 173 grams a day. That can be termed as a pathetic addiction to sugar.
The important fact about sugar is it helps in inducing cravings and hunger as it has major effect on your blood sugar levels, supporting them to fall and rise. While you consume sugar, insulin gets released in your digestive track (a hormone that helps retain body fat and face fat). Insulin holds and stores this sugar for energy, and the extra sugar is stuffed in your cells and trouble spots…yep, trouble spots like your face.
This causes a fall in your blood sugar level, developing more cravings and hunger. Again the complicated cycle starts repeating. (It’s also important to know that the hormone glucagon, the hormone that supports burning fat, literally “shuts off” in presence of insulin. This is the reason why confirmed high insulin levels do not help you to reduce your face fat.)
Now if these facts also do not scare you, then you should know that the latest research has revealed that sugar supports body inflammation— inflammation is considered as the basis of a number of diseases. Studies have also shown that it is a factor in causing depression and weakens the immune system of your body.
Based on an article in the British Journal of Dermatology, it also causes wrinkles and quicker aging.
A bottle of 12-ounce soft drink (same for both fruit juice and energy drinks) is almost 140 calories, all of which pretty much come from the sugar. And Americans consume on average at least three of these drinks per day. Now I’m not just talking about soda. Starbucks, Gatorade, and V8 Splash type drinks are also included here.
Do you have any idea how many grams of fat can be added to your face and body in one year if at all these calories are greater than what you require in one day?
It increases almost 44 pounds of fat, which is stored in your hips, thighs, belly, arms, and of course your face!
Horrible, isn’t it? Are you starting to realize that the extra pounds around your face are not because of what you eat, but also because of what you drink? Are you understanding why fruit juices, energy drinks and soft drinks are not a good choice for you to habitually consume?
What quantity of sugar is perfect? Recommended by American Heart Association, 30 grams of sugar per day is perfect for women, children and men (this sugar quantity includes fruit, milk and vegetables also).
As you know, 30 grams of sugar is not a large amount….considering the fact that one soft drink contains 40 grams of sugar. One soft drink holds more sugar then a person is suppose to have in a single day.
Now before you close this page on my site because you can’t possible give up on your sugar addiction, I am going to offer a solution to get your “fix” in sometimes….
If you have your sugar “fix” before 3PM and have it with a meal that includes at least 20 grams of protein, myself and my customers have shown that the effects are minimal. Do NOT have your sugary beverage or food without any additional food, and do NOT consume it at night.
You will find more tricks like that to blast aware your face fat in my award-winning Face Fitness Formula.
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37 comments - Add Your Comment
Vikkida
December 21
hosaena
January 13
It is a right time advice thank you John. And I decide today to stop or minimize to the least my sugar consumption.TNX
Mahaboobkhan
January 26
thanks.
Sher_ali_5
March 3
Is Fresh Fruit juice also harmful? Please let me know John.
I am enrolled in your program
Myzeedah
March 15
good sharing..maybe we can use pure honey instead of sugar.
John Socratous
March 16
Yes pure is a great alternative to sweeten something up, but in moderation. I use it on my oatmeal sometimes, tastes awesome!
Mindy
April 7
Oooh I didnt know that…
Drlunasinha
May 9
does the mangoshake increase facial fat?
Jenieteves
May 10
oh! now i know,so i'll start to follow ur a advice.
John Socratous
May 12
Great!
John Socratous
May 24
It shouldn't if you don't add any sugar or salt. Most shakes are good for you and good for facial fat reduction.
Erum
May 26
Trust me I have cut down my sugar and salt consumption. I don’t drink soda and fruit juices. I work out regularly. I am almost under weight with big belly and bulging face. I have started drinking a lot of water. I have cut down on my caffeine. I drink 2 to 3 cups of decafe green tea which is good for belly fat. I have done my blood tests . Everything is normal except iron and Vt. D. I take my vitamins daily. I eat fruits and vegetables . I don’t eat red meat very often. Whenever I exercise or do yoga, my belly fat and facial fat increases. Whenever i do facial yoga, things go worse. My facial fat or water retention is the most stubborn and mysterious fat in the whole world. I have never heard any one whose fat is that sticky. You said we should not take sugary food in night time. Can you explain why? Because I drink milk with ovaltine at 10:00 pm. I sleep round 11:00 pm.I am seriously looking for solutions.
J Mattwoods
May 27
all interesting info
maryann
May 30
hi, john,
thanks for all of the tips, I always drink plenty of water, green and black tea sweetened with honey, never anything diet, fat free, or sugar free. I'm still trying to wean myself off the cookies, having a hardtime though. ; ) Lavendar essential oils are always on my pillow.
Junespointofview
June 19
Hi Erum, you should be commended for all the effort you're putting forth to combat you challenges. You stated you drink milk with ovaltine at 10:00 p.m. before you go to bed and that my be your biggest problem your intake of diary products. When I refer to diary I'm including cheese, butter, cream and ice cream along with milk. Diary products come from an animal that is meant to grow close to 1000 lbs. It was never meant for human comsuption! Diary is the main culprit behind the obesity crisis that is taking over this country. Cow's milk was meant for the baby cafe just like a human mother's milk is meant for her baby. If we were to give the human baby's milk to a cafe it wouldn't grow very big. Yet, people think nothing about consuming the milk of an animal and think they are not going to become large like the animal it came from. The red meats you say you don't consume very much of is loaded with steriods, and hormones that have been injected in them to make them grow faster and bigger also. So, I believe eating any amount will be detrimental and counterproductive to your efforts. This is just some food for thought.
Mahgouri
June 27
i always like ur articles.i read each and every word carefully.thank u for ur support to our smart and healthy life
Munira Hashmi
June 29
Hi John,
All very informative, I am doing some of the facial exercise now for about 3 weeks and follow the diet as close as possible, I have some slip ups. But the defined jawline and sculpted cheeks are not there yet.
M.
John Socratous
June 29
Hi there – the sample exercises are just samples, and my diet suggestions are simply general guidelines. If you want to take your stuff a step further, and want it step-by-step, you should check out my full program. 
Thanks for checking out my site, really appreciate it.
John
nabeela shanil
July 1
Thanks jhon……i used to add 2 tablespoons of sugar in 1 cup of tea…………i used to consume large amount of sugar daily…….so, now i realized this is must be the main reason for my facefat….does oversleeping cause facefat…. daily i sleep very late and wake up very late…………and when i wake up and look into the mirror i see my face puffy…..and i really hate it…….so i want to know whether its coz of too much sleeping?
Striggs1
July 28
Wow I had no idea salad dressing makes my face fat……
Mahshadhk
August 25
Johnny I was an addict to sugars ! but now I reduce it. I used to drink my tea very sweet and now I quite it. but still sometimes I die to consume sugar ! then I eat many sweets and …
What can I do ? 
John Socratous
September 2
Every once in a while it's OK to have some sugar. You can't avoid it 100% of the time! Moderation is the key. But 3 cups of tea a day with 2 or 3 spoons of sugar is each in NOT moderation Good luck!
John Socratous
September 22
If you are binging on sugar, don't cut it all out right away. Slowly reduce it as time goes on. And once it's reduced, you can have sugar, just don't overdo it! Moderation
Kami_salu
February 1
Very helpful but never thought Fruit juices would be in that list
John Socratous
February 3
Yes, there is a TON of sugar in fruit juice.
Roziana
February 5
Dear John,
very useful infor. never knew sugar is no 1 enemy!will try to cut down but i'm a morning and evening coffee person.usually take it with coffee-mate no sugar,is it ok or better with fresh milk.tq
MABEL
April 28
Thank you very much for this wonderful tip. I take soda all the time even at night but with this tip I gonna try stopping. Thanks.
Sandra
June 3
Hey John.
Thank you so much this information.
You are so cool man.
Sandra
Lynn
June 12
What about truvia or stevia as a sweetener? It's natural.
john_socratous
June 22
I think that stuff is OK, but in moderation. Just like diet sodas – I don't recommend drinking too many, but one can here and there is OK.
john_socratous
June 22
Ha thanks Sandra, you're pretty cool too!
Jim
July 23
I also would like to know if Stevia or agave nectar are problem sweeteners. Since stevia does not affect blood sugar like sugar does, is it better for us, worse or the same as sugar?
Thanks again for your great information.
Jim
Jenny
August 11
Hi there, I have been aware of the problems concerning fizzy drinks, low fat foods, fruit juices and breakfast cereals, salad dressings etc. for years. I don't consume ANY of them, and haven't done for many years. I am a professional singer (Therefore my face has regular work outs with this) but I still have face fat; I don't know why this is…any ideas?
john_socratous
September 6
Sometimes it's just genetic and you have to do your best with a proper diet and face exercises to try to lower your face fat.
john_socratous
September 6
It's not as bad in sugar in my opinion, but I still only use it in very moderate amounts.
jocelyn
October 29
very informative…
john_socratous
November 5
Thanks Jocelyn, glad you liked it.
