5:10 If you're going to cite a paper in an attempt to appear smart, at least do it right. The paper says nothing about permanent metabolic damage. Did you just pull that out of your ass?
@@vishalkunwar597 Indians or pakistanis as everyone likes to call them all stink and never will not stink of shit even when they spray a whole can of axe body spray
Diet Tips from a long time gym rat: 1.) PRIORITIZE FIBER: Men should eat 35g daily and women 25g. Most Americans barely reach 10g, sometimes even less, daily. Eat higher fiber foods BEFORE any kind of carb. Chronically high insulin running through your body leads to insulin resistance, which will signal your body to be even hungrier and to retain way more fat. Fiber supplements can be a useful supplement, but the majority of your fiber should come from diverse sources of real food (leafy greens, fruits, vegetables, seeds, nuts, the skins of fruits). I could talk for ages about the dangers of insulin resistance, but you can do the research. If you take anything away from this comment, it’s to start with only eating more fiber. So critical 2.) PROTEIN: protein isn’t just to build muscles. Proteins are the building blocks of your entire body. Brain, muscles, skin, tendons, organs, etc etc. Protein is also absurdly filling so you’d find it VERY hard to overeat when you have a high protein and fiber diet. Protein is also necessary for neurotransmitters like dopamine and for sex hormones like testosterone and estrogen 3.) CARBS: eat carbs with fiber. Carbs are the best fuel source for your body, but it comes with fiber in nature. If you feel weak while exercising, you’re not eating enough carbs. If you are going to eat high carbs, prioritize it before and after working out. Your muscles will be primed to absorb carbohydrates into cells rather than it being converted to fat 4.) DONT CHANGE TOO FAST: a diet isn’t something you start doing and stop doing. A healthy diet is something you do habitually. If you change your routine too drastically, you’re setting yourself up to fail horribly. Make small incremental changes that you can succeed at day in and day out. Start by adding more fiber. Then reducing processed sugars, then eating enough protein. The reason a healthy diet is hard for you is bc you’re thinking about it too much. Create a meal plan. Know what you’ll be eating for the next couple days. That way you never have to think “what should I eat today?” Which can lead to impulsive and unhealthy choices. You’ll know exactly what you’re eating bc you have it planned. Or make a list of healthy and easy to eat meals you know how to cook 5.) GIVE YOURSELF FREEDOM: no food should ever be strictly forbidden. You CAN eat out while being healthy. You CAN eat donuts and hot Cheetos. 80/20 rule. If you’re healthy 80% of the time, you can be unhealthy 20% of the time. If you fuck up and binge on something unhealthy, don’t beat yourself up for it. Be kind to yourself but ask yourself how you can set yourself up for success next time. Perhaps by not bringing those foods into your house. Putting it somewhere difficult to get so you’re not as tempted to eat it 6.) INVEST IN YOURSELF: Teach yourself to cook. Teach yourself about nutrition. Learn about your own body. Learn about the endocrine system, especially insulin, leptin, grehlin, the three primary hunger hormones. Learn about the science of exercise Everyone can be healthy. Everyone can look and feel great. Ignore trying to be beautiful for a bit and understand that taking care of your body and mind are a part of self care. You brush your teeth even if you think you’re ugly as shit. You should also eat well and exercises even if you think you’re ugly as shit bc that’s what your body deserves. And after doing that for a bit, most people realize they’re actually not nearly as ugly as they thought in the first place. It’s an extremely empowering experience to learn how to command your body well. You got this!
that is so untrue, fiber is useless, carbs are not close to fat for being the best source of energy, sorry to break it down to you but fiber is just gonna get you bloated
6:45 I love how QOVES mentiones that Jordan and Bella shouldn't necessarily be our goals in glowing up. They are paid large sums of money to look like that. We aren't. It's literally not our job. Attractiveness _is_ important- it will get your foot in the door. However, deeper qualities like hard work, cleverness, and insightfulness will keep you in the room. Combined with luck and consistency, you'll sit at the head of the table.
Just have a decent look and it's enough. Clean clothes, smell good, good hair, and healthy diet and exercise. Everyone can do that, It's not just have lot of surgery to be "perfect".
Im 36 and I started working out regularly almost 5 months ago. And now my face and my confidence is VASTY better!! I feel like I have control over my looks and health. I can wear whatever I want I feel strong confident and hot . I feel like it’s only just begun! I don’t kill myself at the gym, I just go regularly, I don’t beat myself up. My new body and face thanks me every day
The biggest heartbreak as a woman was to realize (because I guess I didn’t get the memo growing up) that this look generally comes at the cost of large natural breasts. I LOVE my face 5 lbs lighter, but losing my chest with that is honestly really difficult.
It's ok, as long as you have boobs that's what matters lol. Working out and firming up the chest muscles can make them look perkier and give them a better shape. But if all of that doesn't satisfy you then I guess breast argumentation surgery is an option as well. Just make it the last resort.
Please diet responsibly. For some of you, no matter how lean you get you may realise that you do not have the right bone structure (insufficient robusticity) but to uncover this orthodontic problem you need to get lean first which most people never do. The 10 and 20% ranges are taken because realistically that’s what it takes to get a truly sharp face. This is why the first 2 minutes are about a fitness influencer who is lean but still has puffy cheeks, and only when he diets down to very lean does he get the same sharpness. 15 and 25%s are more reasonable ranges, but results vary by facial robusticity.
I learned this the hard way. Dieted down to lowish body fat (~12%, visible abs) but it turns out I just have pretty weak facial development (in spite of orthodontic treatment during my teenage years). I'm currently working on clean bulking up to gain some muscle but it is definitely disappointing to put in the work but just not get results anywhere close to what others get.
@@theofriesen9527 this may sound like a weird idea but have you tried the mewing technique, where the posture of your tongue can change your face and bone structure...?
@@juleslund1515 I have been mewing for about half a year now. I think it may have pushed my jaw forward a bit, but my main issue is that my cheekbones don't protrude a lot and my jaw isn't particularly wide. Chewing harder foods has helped jaw width a bit (maybe, though not by much) but I'm not sure there's much I can do to increase cheekbone protrusion. To be fair though, sometimes I still forget to mew so I may not be getting as maximal results as I could.
@@juleslund1515 I'm mewing like for 3 years already, I even wake up with my tongue on my upper palate so I guess it did become a strong habit. However, I see only subtle changes. Yes, my face probably does look a little better than it would if I had never started, but that's all. Oh and maybe my cheekbones look a tiny bit better. Once you're an adult, not much can be done non-surgically. I'm considering a double-jaw surgery now, I should have done it before but instead I just opted for a chin surgery, it didn't help with a narrow jaw and flat cheekbones obviously.
Im very lucky with my metabolism, i have always been at 10-12% bodyfat. But my face still stored a lot of fat until i turned 18, after that i lost a lot of it and got hollow cheeks
I found completely cutting out processed food and drugs/alcohol was the most beneficial decision I have ever made in my life. It positively impacted all areas of my life.
For me gaining or losing weight/body fat has less of an effect than inflammation! Reducing inflammation by high antioxidant & protein intake, deep nose breathing practices, omega 3 fish oils, facial massages, finding out food/cosmetic sensitivities & allergies (especially dairy & gluten), balancing hormones(!!), sleep, reducing alcohol intake all had a huge impact on my face shape. My body weight remained the same if not higher.
From 18-26 I had chiselled features and picked up soo many women. 26-32 I put on fat. Only about 10kg of fat and my face is now puffy and bloated and I have 0 angularity in my face. Currently in the process of getting back to lower body fat and my lean face. Let's goooo
@@divinegon4671 my comment go deleted for some reason. But I'm not trying to brag or prove anything.. my main comment is just outlining that having a really lean face actually does wonders for your overall attractiveness
I love videos like these. Simple video with a plan for those key features that really make the difference. And super informative too as always. Please make more of these so that we can all look hot as hell. Thank you :-)
Its so interesting, I did intermittent fasting as a way to lose weight when I was a teenager, and it was deemed unhealthy so I used other methods when I became an adult. Now after my pregnancy I became insulin resistant so I tried IF again and my results are SO MUCH BETTER. I assume I retained much more muscle than before, because I look leaner with a bigger weight. When I was in my twenties I had a big pouch of fat on my belly and now its much more flat. After being pregnant. Its weird. Plus my face got leaner faster, but I guess that is also being 20 years older :D
@@gutswithdrip879 I am a morning person so I usually eat at 7 and then at 12 one snack between, and after and I am done by 2pm. I do try to cut carbs out as much as possible though.
at MY worst I was 170 currently at 140 and working slowly too lose more. But I would like to say that yes losing weight and getting healthy is incredibly good for you in MANY ways, but if you are only doing it thinking is going solve all of your problems(like I did) trust me it won’t. Out of the seven days of the week, six of them I wake up and still feel like a *worthless piece of sh*it* Your mental health is as important as your physical health
Honestly, 10% body fat as a man can be very difficult to maintain let alone achieve (unless you got the genetics of course) as getting lower from 15% starts to get exponentially harder. That can be very mentally taxing as well and could kill motivation before you actually see more progress. So please be realistic with yourselves and be careful as it can get very easy to develop dysmorphia, especially seeing a lot of those shredded influencers out there. You can still diet with the mindset of reaching 10%, but understand that your body might have a different % floor of body fat that it can comfortably maintain.
All this is true if you have a nice bone structure to begin with. Otherwise you just gain abnormally narrow, gaint face. I've never been above 20% body fat (woman), I'm somewhere around 17% right now so very low for a woman. But my face actually looked better with a youthful fat because at least it wasn't so narrow. I'm seriously considering a jaw surgery. Oh and I always loose fat from my face first and I gain it first on my bum and thighs and the face is the last.
Can you make a video specifically for people trying to be models? I know you've touched on it before but could you do a 5 step process/tutorial like you did with this one?
This channel is gold for me, I learn a lot and it has helped me. I didn't know anything about these issues and I thought that people were simply beautiful or ugly (without knowing why). In my case I was overweight, and I lost 30 kg in 1 year. I have improved my posture and practice chewing as much as I can. People tell me I don't look 27, I look 20 and they've noticed my jawline😳 I would like to start as a model, but I need more attitude and more routines. this channel is definitely what has motivated me. thank you Quoves ☺
one thing that is strange about losing face fat is looking in the mirror and almost not recognizing yourself. it’s kind of an out of body moment. realizing that this is now you.
Disagree, 15% body fat is enough for most men, very few need to go below that. 10% is not just unrealistic for most but also impacts quality of life and health. Sustaining 10% unless you have an athlete lifestyle and can get enough micro nutrients into your body is not good. Also aim to get 1 to 2 years of consistent lifting with this and then you just need to maintain. Being massive is not necessary for aesthetics. Most fitness models are 12 percent and they lean down some extra just for the photo shoot. They also get a pump during so that the muscles look bigger than they normally are. We do not look like our pumps outside of the gym. Please stop spreading the 10% myth. It is not healthy nor necessary for a chiseled face. 15% is enough and is much more sustainable if you want to have a social circle.
Could you do a video on facial bone structure changes during wearing braces, and how long it took to regain the old fullness of the face? I heard mixed things about the regaining part.
dexa scan can easily be manipulated to show more lean mass than there actually is, record holder and phd in nutrition Layne Norton discussed this in a video, highly recommend watching that to get a more "accurate" measurement
This is well documented but it is the best tradeoff for body-fat measurement. The average person cannot afford more accurate measures such as submersion nor do they care to. If the relative error between both scans is the same then the error is negligable and the trendline is consistent. I watch Layne Norton, Jeff Nippard too.
@@QOVESStudio Yeah measuring body fat as in getting data of your progress can be done with any measuring tool since you only need to see the trend line. I was just saying that for a one time measurement, DEXA scan can be faulty if the person is eating a more carbohydrate rich diet and drinks a lot of water. This would translate to way more lean mass than there actually is.
It’s important to have a sizeable amount of muscle mass before considering going for 10% body fat. A lot of men will look very very skinny otherwise. And to make things worse your face may stay chubby. If you are “skinny fat” then this will be your issue. The only way out of this is to bulk and train for almost a year. A good reference is being able to at least squat your body weight 10 times. Deadlift 1.5 of your body weight. Chin ups for 10 reps with ease and good form.
I'm a 2nd year medical student (MBBS). Your channel has helped me a lot for both aesthetic purposes and my study purposes. Wish only the best for QOVES. Hope I could work with QOVES after Graduation.
Can you do some analysis of specific celebrity looks, like Alba Flores,Lea Michelle,Barbra Streisand who have bigger noses but are still considered attractive in some way?Also why are small and thiner lips on women considered undesirable yet there are some women who are still fine looking?
Whole food low fat plant based diet is fantastic. Its mostly healthy starch like potatoes, beans, and lentils. I got down to my high school weight 5 years ago and have easily kept it in that range. Im leaner in the spring and summer.The fall requires effort.
This is legitimately the best channel‚ however I have a question if someone doesn't have the right bone structure what can they do to improve the insufficient robusticity without surgery? Plus qoves is almost at 400k subscribers this channel is so underrated been there from the beginning always loved the format and the science behind every video but It was from a different account. Anyways cheers mate Road to 500k.
If you are older and lack the bone structure you desire, then unfortunately the only realistic remaining options are sugical and nonsurgical dermal filler. We interviewed Dr Mew on our channel and he mentioned a cut of at 25 for effectiveness, but mewing itself is unproven and does not make drastic changes so take from that what you will.
hi qoves, I have a very good video idea for you. Could you try looking into making a video on meghan roche? I just discovered her and she looks like she'd make an amazing example for what symmetrical features look like on a person.
She is one of the worst examples as he face is asymmetrical not symmetrical. Look at her eyes and jawline. Even I have a more symmetrical face than her even though I am a guy.
Most models dont have a workout routine.They under eat or not eat at all. Theres no time for a workout routine after doing all day shootings, 5 hour castings, etc
A lot of models, especially male models, do workout but it has a lot of cardio compared to gym routines for building muscle. If they can’t set aside time for the gym they develop habits that stimulate their muscles when they’re not working out but just idle
@@bunnywavyxx9524 thats the goal but i would say just under eating gets you no tonification and you will perceive yourself as fat when you actually dont work out enough.
I feel like this mostly talks about losing weight. But I’m already at a healthy active body weight (114pounds) and still have an unattractive jawline. I guess orthodontist is the only option I have.
Qoves, can you give us the best diet plan per age? You have said before that people in the newer generation tend to have a weaker bone structure due to the baby food which are easy to chew and swallow. Unlike before, people tend to chew which strengthens their masseter muscle and is possibly the reason of their good and wide jaw, if I remember correctly. Therefore, I think that it would be nice if you can give us a food guide or the best recommended food to be eaten for a growing person.
@@stijerina6998 just make sure you have proper tongue posture and if you don’t, make sure your jaws haven’t developed incorrectly, in which case you’ll have to consult an orthognathic doctor.
muscle retention is not only important to both men and women because muscles look better than fat- its ESSENTIAL for weight lpss because muscle mass raises your resting metabolic rate
While doing intermitting fasting, is it ok to eat semi healthy food, for example homemade burgers (healthy substitutes etc. for the bun), döner kebabs. As the 1 meal per day just as long as it meets the calorie cap? Or would that slow down the rate at which you'd lose weight (Of course not daily consumption) For example if i were to eat a homemade hamburger worth lets say 600 calories for my 1 meal per day or do is it better to sticky eat proper healthy food. How would that impact weight loss?
I lose weight in my face, neck, and chest area first. I know I'm losing weight because I can see my face shape better as the pounds drop off. Weight loss will definitely show your facial planes. I disagree with your estimated BMI percentages though. I have a 22-23% BMI, and my face is very tight and my bone structure shows beautifully. However, I'm 5'9" tall. My weight is more dispersed than a shorter person that may need that very low BMI for their face to look lean. In addition, I know you're generalizing to a younger audience, but when older people have too little fat on their bodies, their faces start to look old and haggard instead of lean and chiseled. There is a fine line one needs to keep in mind when losing weight as an older adult.
Ethnic characteristics are very important. People with f.e. Mediterranean features can have sharp jawline even if they're short and not thin. While in North/West Europe you have tall people who can be lean in general, but still not get those sharp facial features. I remember Qoves talking about fat %, not BMI. So if you mean the 14-20% for women, that was fat %.
My jaw is snatched but my lower cheek area is so chubby. I’m going to need to work out so much. I’m back up to 117lbs after my breakup when I used to be 15% body fat and 105 😢but even THEN it wouldn’t budge. My cheekbones showed a bit more but the baby fat is STUBBORN. I’m 27 but I look 15 especially without makeup. It’s so frustrating.
I use to be 100kg and i lost almost 50kg in 3 months and omg it was hell but the beginning was the hardest because i was expectation quick results and when i didn't see them i got discouraged,also overcome major hairloss by treatment which was cause by the weight loss maybe because i lost alot of weight in a small amout of time (androgenic alopecia).My advice is lossing weight is dedication so take your time.
Whole food vegan/plant based diet is the best diet to lose weight without your brain feeling that you're depriving yourself because a lot of minimally processed plants have a low calories density and a big bulk with their high fiber and water content
BRO are you indonesian?! i saw the kicap manis!! anyways, i found your channel literally today and am now binging all of your videos. fortunately, i found your channel mid journey, and this has all been all reaffirming
I remember when I was anorexic like 90 pounds range, my face was still chubby and my thighs still touched, had belly fat, etc. Life is just unfair fr. If only I was blessed with good bone structure and genes
I also recommend face yoga and gua sha. It did wonders for my face in no time and except of the 8 Euros I paid for my gua sha stone it cost me nothing.
I lived with a bmi of 17.5 and low body fat for years and my face was always cut. But over the past two years I've incrementally lost weight, so my BMI is 16 ... but my face is nowhere near as lean. Because I don't have much muscle to use up my TDEE, any fluctuation results in fat being stored immediately distributed to my face. So the only way I'll get my a lean face back is by gaining first, accepting increased fat for a short while, then cutting again. Not everyone will need to lose mass to get a leaner face, and even those who do will then transition to maintaining calorie intake rather than consuming at a deficit. It's a tricky business! There's also something to be said for jaw-neck ratio. With a very narrow neck, faces start to look less chiseled, even if it is, and necks will keep shrinking with overall weight loss. There's definitely a point where neck-jaw ratio is optimum that relies on BMI rather than body fat %.
Dude I’m 16.5bmi and I’m unhappy with my face too, like it’s not really chubby per se but it definitely doesn’t convey the fact that I’m underweight and nobody would guess that my actual body is bony and gaunt with my ribs showing and everything… Almost everyone and every source will say loose fat then you will have a slimmer face, well it’s dangerous for me to lose any more fat, yet my face is just borderline chubby imo, I guess not chubby but nothing like the rest of my body. It doesn’t help that I actually have quite big facial muscles and structure too, which you’d think would help but it only makes my face look bigger and fatter than it actually is, it’s not even that I have bad genes or anything too, both my mum and dad have a great faces and when I look back at photos when they were my age they had faces like models. Is it really true that being a healthier weight will help make my face more lean? I’m so scared to gain weight but I know I have to anyway as it’s so hard to live life with anorexia and it’s unbearable
Regan Grimes is a bodybuilder who doesn’t have a lean face until he’s 5% bodyfat and dehydrated. It’s crazy how some faces are just ROUND until that point.
Thank you for the advice in this video. I have a quick question, which TDEE should I be following? The one from the website you recommended or from the spreadsheet?
The website gives you the baseline which you use to compare against the spreadsheet. The spreadsheet is more accurate because it is measured experimentally by you day by day. The website is an estimate from a graph.
For me intermittent fasting has worked great: not eating during the evening really cuts out all of the opportunities to eat too many calories and unhealthy snacks. (I already ate healthy and worked out before trying intermittent fasting and ofc maintained that routine) Which means a lot to me as my mom just had surgery due to her weight and my auntie is thinking of doing the same as they want to be alive to see their grandkids become adults. Which sounds dark, yes, but this is the reality we're trying to avoid. So if that means I only drink tea after 18.00, fine, worth it!
Quoves! Question for ya. How do I tell if I have sclearal show, if I tilt my head downwards I see more of the white but when I tilt up I see less. How do you know which definitively tells you if you have it
I suggest also having two go to fast food places for when you feel lazy, for example I go to in n out and chipotle nowhere else @ in n out I get a #1 no cheese in a lettuce wrap it’s not a bad meal at all health wise, chipotle I get a bowl w no rice(use cauliflower rice from store) black beans, chicken or steak, corn, etc. I also use 50cal wraps at home to make it a burrito. Only thing you can’t avoid in ff is crazy sodium content but working out and drinking water helps and you’re not eating this more than twice a week the rest is home cooking.
![[Guide] 5 Steps For A Leaner Face](/img/logo.svg){kind=logo}
