How to Lose Face Fat in 2024 (Expert Guide)

How to Lose Face Fat

You likely have excess body fats if you notice your face is getting more fleshy than it usually is. This guide focuses on how to lose face fat by engaging in certain exercises and moderating your intake of select foods and beverages.

Do Facial Exercises

Facial exercise has three benefits—it combats aging, increases muscle mass, and improves your appearance. The increase in muscle mass leads to a slimmer face and more attractive facial contours. Although there’s no scientific evidence to support the effectiveness of facial exercise, there’s abundant anecdotal evidence suggesting it works.

If you’re looking for tips on how to slim your face, you’ll find it helpful to learn some facial exercises and consistently do them. We’ll describe several exercises here and list the part of your face that they work best for. There are more than 57 muscles in our face and neck, and we need to exercise them regularly to maintain a good tone.

The Puffer Fish Press

An incredibly popular and effective facial exercise is to puff out your cheeks and push the trapped air from cheek to cheek. Repeat 10–15 times for 30 seconds each. This will improve your muscle tone and is often recommended when discussing how to make your face slimmer

Brow Riser or Lifted Brows

Performing this facial exercise regularly will help keep your brows where they should be. Place your index and middle finger together just above your eyebrows and gently apply downward pressure on the skin. Lift your brows up and down against the downward pressure of your fingers. This exercise also targets aging around the eye contours. 

The Jaw Flex

This facial exercise gives you a toned jawline and is one of the best recommendations on how to get rid of cheek fat. You should start by tilting your head to look towards the ceiling. Afterward, close your lower lip tightly over your upper lip. The tension should reflect in your jaw muscles around the ears. Hold it like that for about 10 seconds and repeat 10–15 times.

The Cheekbone Lift

This will replace flabby cheeks with defined cheekbones. Place your fingers over your cheekbones and apply upward pressure on the skin until taut. Then form an elongated O with your mouth by sucking in both cheek muscles. Hold your fingers, mouth, and cheek this way for five seconds. Repeat over 10–15 sessions.

Engage in Cardio Exercises

Face fat is mostly the result of excess body fat. Cardio exercises are among the most effective recommendations on how to reduce face fat. Namely, by eliminating some body fats, you stand a good chance of reducing the amount of fat in your face.

A cardio exercise involves physical activities that increase your heartbeat, and a faster heartbeat increases fat burning. It’s one of the best exercises for shedding fat and has been scientifically proven in many studies. For instance, buying a good rowing machine is a great way to get started with cardio exercises.

One study found that obese postmenopausal women are highly likely to shed a decent amount of weight when they engage in cardio exercises. While the study doesn’t specifically observe facial fat, there are speculations that such intensity of cardio exercises will help you lose face fat

Recommendation on Cardio Exercises

The ideal recommendation for cardio exercise is a minimum of 150–300 minutes a week, equivalent to a daily 20–40 minutes. Generally, any cardio exercise or activity that increases your heartbeat would suffice. These include but aren’t limited to:

  • running
  • dancing
  • swimming
  • walking
  • aerobic biking
  • jogging
  • hand weights
  • power walking

If your schedule doesn’t allow for 40-minute exercise sessions, you can split this into smaller 10–20 minutes workouts. You could walk 20 minutes in the morning, another 10 minutes at lunch break, and 10 minutes after dinner. Obviously, these are not specialized face fat exercises, but they directly affect facial fats. Your exercise doesn’t have to be rigorous. Low-intensity workouts like jumping rope, burpees, high-intensity interval training (HIIT), kettle-bell swings, etc., are effective too.

Drink Enough Water

We can’t overemphasize the importance of drinking as much water as your body can use. This is because water is crucial for the proper execution of any metabolic process, as we’ll observe below.

Water and Metabolic Processes

Water is also known to temporarily speed up metabolic processes that burn fat, including digestion and muscle function. Although early studies show that water can play a positive role in weight loss, we still don’t have enough information to gauge the true extent of its effect. Generally, it’s believed that drinking enough water is important when trying to lose weight in the face.

A couple of studies on drinking water and eating food found that overweight women burned a lot of fat after taking 500 ml of water 30 minutes before eating for 8 consecutive weeks. Some studies identified a positive role that water has in burning calories. Notably, it reportedly increases calorie burning by 2%–3%, some 90 minutes after intake.

When you drink cold water, the body expends energy to heat it for digestion. Because water plays an important role in removing waste from the body, it helps prevent weight gain caused by accumulated waste in the body.

Water and Appetite

One immediate advantage of water is that it makes you feel full and helps you avoid eating too much. Hence, it’s no surprise that water lowers calorie intake and offers similar benefits as top appetite suppressants. Drinking water before a meal reduces the calorie intake thanks to the feeling of fullness it creates. That’s because a full stomach signals the brain to control the cravings. In light of these realities, people trying to figure out how to get a skinnier face should be pleased to learn that something as simple as water can be surprisingly effective in this regard.

Water and Hunger Pangs

A part of the brain known as the hypothalamus mediates hunger. The brain suppresses thoughts about food once your stomach is full. When your stomach is empty, it signals this information to the brain. Following this, the brain triggers hunger pangs, stomach growling, and other bodily responses that compel you to look for food.

Tone Down Alcohol Consumption

Alcohol is a stack of empty calories, which means its high-calorie content doesn’t come with any nutritional value. You can get many calories from drinking just a few glasses of alcohol, typically up to 1,000 calories from more than two glasses. People who drink alcohol sometimes consume 1,400–2,000 calories in one sitting. Empty calories don’t make you feel full like food calories do. Instead, this just increases food cravings because its calories make you hungry.

Alcohol Over-Working the Liver

Again, it may seem odd that avoiding alcohol is an effective recommendation on how to make your face skinnier. However, the rationale behind this becomes apparent when you understand how the liver works to reduce toxicity in the body. Your liver must digest all the alcohol you consume before storing and digesting nutrients from other foods. This means the liver is forced to prioritize alcohol digestion every time before performing other important functions. In short, alcohol consumption slows down metabolic processes and contributes to weight gain

Moderate Your Consumption of Refined Carbs

Refined carbs are common in snacks, drinks, and fast foods like pasta, cookies, crackers, etc. Their low fiber content increases digestion speed to an unhealthy level, causing immediate spikes in blood sugar and overheating the body. In other words, you won’t find refined carbohydrates in suggestions dealing with how to plan a diet to lose face fat.

The available obesity statistics show that increased consumption of refined foods correlates with higher obesity and belly fat chances. There haven’t been any studies on refined carbs and facial fats, but it’s reasonable to deduce that refined carbs have a similar effect on facial fat as on the body.

Get Enough Sleep

Getting all the sleep your body requires is a good way to get rid of face fat. The stress hormone—cortisol—is a major culprit in weight gain. As its name suggests, its levels increase with stress. The higher your cortisol levels, the more likely it is that you will develop several health problems, including weight gain. Notably, it increases appetite and interferes with metabolic processes, which are critical to eliminating excess body fats.

Not having enough sleep directly affects your cortisol levels by increasing stress. There are several studies linking sleep quality to weight loss. To maintain a healthy weight and get rid of chubby cheeks, you’re advised to get at least eight hours of sleep every day.

Be Mindful of Consuming Sodium

Much of the sodium we consume tends to come from table salt. We use salt in cooking, baking, and other food preparation. It’s also common in snacks and fast foods. The greatest part of sodium in our body comes from processed food, which accounts for over 75% of our sodium consumption through food.

High amounts of sodium usually have a direct effect on our facial appearance, causing puffiness and swelling of the face due to bloating in the stomach. This facial effect of sodium results from our body retaining more water than it should. As such, minimizing salt intake is an effective step in figuring out how to lose face fat. At the same time, several studies have established a connection between sodium and water retention in the body. Those who’re less tolerant of salt will suffer the most from too much sodium.

Eat Fiber-Rich Foods

An incredibly effective recommendation on how to get rid of face fat is to eat more fiber. It’s a critical requirement for normal digestion, but the body doesn’t absorb it. Fiber makes your body digest food at a healthy speed. It moves slowly along the digestive tract and promotes a feeling of fullness that helps to tone down your appetite and cravings.

Foods that are high in fiber help you reduce weight and consume fewer calories per meal. One study showed that a soluble fiber diet could reduce waist circumference. Soluble fiber is a type of fiber that forms a gel when mixed with water. You can typically get soluble fiber from cereals, barley, oatmeal, and other foods. On the other hand, you can find insoluble fiber in fruits, vegetables, nuts, seeds, legumes, whole grains, and other foods. The recommendation is to eat at least 25–28 grams of fiber daily.

How to Prevent Facial Fat

As with any health condition, preventing facial fat is preferable to having to deal with losing face fat. Here are the best tips on how to go about that.

Follow a Healthy Diet

We’ve seen how diets contribute to weight loss. Go for foods rich in nutrients and maintain a balanced diet. These foods include whole grains, fruits, legumes, vegetables, etc.

Exercise Regularly

Exercising is perhaps the best way to deal with excess body fat. Stick to the recommended minimum of 150 minutes of aerobic exercise weekly, no matter your schedule.

Be Wary of Processed Foods

These are the biggest causes of weight gain. Processed foods usually have their nutrients damaged during production. They’re left with many empty calories by the time they hit the shelves.

Avoid Stress

You probably know what activities put you through the most stress. Avoiding these activities should go a long way in helping you prevent and reduce face fat.

Other Preventive Measures

Getting enough sleep and drinking plenty of water is also good for metabolic processes that help our bodies burn fat.


A glance through the remedies discussed in this guide reveals two basic facts. First, body fats generally result in facial fats. Secondly, getting rid of body fats is the first step in most of our recommendations on how to lose face fat. For best results, you’ll typically have to employ two or more methods proposed here while staying away from foods or situations that may lead to weight gain.

Table of Contents
Do Facial Exercises Engage in Cardio Exercises Drink Enough Water Tone Down Alcohol Consumption Moderate Your Consumption of Refined Carbs Get Enough Sleep Be Mindful of Consuming Sodium Eat Fiber-Rich Foods How to Prevent Facial Fat Conclusion
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