8 Effective Tips To Lose Fat In Your Face - Healthline

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Evidence BasedHow to Lose Face Fat: 8 Effective Tips

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Rachael Ajmera, MS, RD — Updated on November 19, 2024

Facial exercises
Cardio
Hydration
Limit alcohol
Limit refined carbs
Sleep
Sodium
Fiber
Takeaway

A balanced diet and regular cardio exercise may help reduce body fat in your face and cheeks. Certain facial exercises can also help strengthen and tone the facial muscles.

If you wish to lose some body fat from your cheeks, neck, or chin, you’re not alone.

Many slimming straps and devices on the market claim to boost facial fat loss, but minimal research supports these claims.

Losing body fat typically requires making long-term changes to your diet and lifestyle.

Here are eight effective methods to help you lose unwanted face fat and make your face appear slimmer, along with some strategies to help prevent fat gain in the long term.

Can you lose fat from just your face?

Targeting a specific body part for fat loss is known as spot reduction.

Although there are many claims in the fitness industry about being able to target fat loss in the face specifically, there’s little evidence to support the concept of spot reduction.

This may be because fat cells are stored throughout your body and can all be broken down and used as fuel during exercise. These fat stores may come from any part of your body, not just from the specific area you’re exercising.

Focusing on overall fat loss may be the most effective and sustainable approach to losing facial fat.

1. Do facial exercises

Facial exercises may help improve facial appearance, combat aging, and improve muscle strength.

A 2021 research review also found that facial exercises may help tone facial muscles, increase fullness in the cheeks, and improve facial rejuvenation. These effects may contribute to a slimmer facial appearance.

Despite these findings, there is limited research on the effectiveness of facial exercises for fat loss. More studies are needed to evaluate how these exercises may affect facial fat.

Some popular facial exercises may include:

puffing out your cheeks and pushing the air from side to side
puckering your lips on alternating sides
holding a smile while clenching your teeth for several seconds at a time

2. Add cardio to your routine

Cardio, or aerobic exercise, is any type of physical activity that increases your heart rate.

A 2023 study in 60 women examined the effects of a 12-week aerobic exercise program on body composition.

After 12 weeks, the participants who engaged in the aerobic exercise program experienced significant reductions in body fat percentage, body weight, and waist circumference, while also gaining lean muscle mass.

Research from 2022 also suggests that aerobic exercise is even more beneficial when paired with resistance training and eating a balanced diet.

The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes weekly of moderate intensity aerobic exercise and two days of resistance training.

Some common examples of cardio exercise include:

running
dancing
walking
biking
swimming

3. Drink more water

Drinking water is crucial for overall health and may play a role in losing facial fat.

A 2019 review found that the following three water-based interventions contributed to a 5.15% weight loss average after 12 weeks:

drinking more water throughout the day
replacing caloric drinks with water
drinking water before a meal

The authors noted that replacing caloric drinks with water was the most effective weight loss remedy, but overall, more research is necessary on the efficacy of drinking more water for fat loss.

A small 2018 study found that drinking water before a meal decreased the number of calories consumed during the meal. Eating fewer calories during the day could help you maintain a calorie deficit, which is key for weight loss.

4. Limit alcohol consumption

Enjoying the occasional alcoholic beverage is fine, but 2022 research shows that excessive alcohol intake may contribute to body weight and fat accumulation.

Alcohol contains mostly “empty calories,” which means it’s high in calories but lacking important nutrients like vitamins and minerals.

It also acts as a diuretic — a substance that increases urine production — which may lead to dehydration and water retention.

Limiting your alcohol consumption may be the best way to avoid alcohol-induced bloating and weight gain. The CDC defines moderate drinking as up to two drinks daily for men and up to one drink daily for women.

5. Cut back on refined carbs

Foods containing refined carbs, such as cookies, crackers, and pasta, are common culprits of weight gain and increased fat storage.

Refined carbs are heavily processed, stripping them of their beneficial nutrients and leaving little behind besides sugar and calories.

No studies have examined the effects of refined carbs on facial fat, but 2021 research found that whole grains were less likely to increase waist circumference, body fat, and some metabolic markers over a 4-year period than refined carbs.

Replacing refined carbs with whole grains may help increase overall weight loss, which may also aid facial fat loss.

Consider swapping refined carbs for whole grains, such as oatmeal, brown rice, and quinoa.

6. Get enough sleep

Getting enough sleep may play an important role in your overall fat loss journey.

Experts suggest that sleep deprivation may contribute to increases in weight gain and fat storage in several ways, such as:

affecting hormones involved in hunger management, such as cortisol, leptin, and ghrelin
reducing feelings of fullness
increasing your likelihood of snacking, which may lead to consuming extra calories
reducing your metabolic rate and fat oxidation

Not getting enough sleep may also affect your ability to successfully maintain weight loss.

The CDC recommends adults get at least 7 hours of quality sleep each night, which could help weight management.

Learn more about sleep for weight loss.

7. Watch your sodium intake

Table salt is the main source of sodium in most people’s diets. You might add it to food from a shaker, but over 75% of dietary sodium intake comes from processed foods.

A trademark symptom of consuming too much sodium is fluid retention (edema), which happens because sodium causes your body to hold on to extra water.

Edema usually causes puffiness in your ankles, arms, and legs but may also contribute to facial puffiness.

Consider replacing convenience foods, savory snacks, and processed meats with whole foods to help reduce your sodium intake and possibly make your face appear slimmer.

Learn more about how to reduce fluid retention.

8. Eat more fiber

A popular recommendation for overall weight management and possibly losing facial fat is increasing your fiber intake.

Fiber is a substance in plant foods that your body doesn’t absorb after you consume it. Instead, it moves slowly through your digestive tract, keeping you feeling fuller for longer. In this way, it may help curb cravings and decrease appetite.

A 2020 review of 62 studies found that eating more soluble fiber may help reduce body weight and waist circumference, even if you don’t restrict your calorie intake.

The Dietary Guidelines for Americans recommends consuming 28 to 34 grams of fiber daily for adults.

Fiber is a natural component in a variety of foods, including:

fruits
vegetables
nuts
seeds
whole grains
legumes

The bottom line

Several strategies may help you reduce overall body fat, which can lead to reducing fat in your face.

Switching up your diet, adding exercise to your routine, and adjusting some of your daily habits are all effective ways to increase fat loss.

If you’re still concerned about facial fat, consider speaking with a healthcare professional. They may recommend other treatments.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Rachael Ajmera, MS, RD — Updated on November 19, 2024

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