How To Lose Face Fat: 7 Effective Tips - Medical News Today

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Medical News TodaySubscribeMethods to reduce and prevent facial fat

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Jenna Fletcher — Updated on April 8, 2025

Cardio exercise
Reduce alcohol consumption
Increase water intake
Sleep
Nutrition
Reduce salt intake
Facial exercises
Manage stress
Targeting facial fat
Prevention
FAQ
Summary

Ways to reduce facial fat include exercising regularly, eating a balanced diet rich in whole fruits and vegetables, limiting processed and sugary foods, and staying hydrated.

Lifestyle and dietary changes that can help a person lose weight may also lead to a slimmer-looking face. This may include exercising more, drinking more water, limiting alcohol, and taking steps to improve sleep quality.

This article outlines eight effective tips that may help prevent and reduce excess facial fat.

Practice cardio exercise

A female lying on a running track and peeking up through her fingers. — Marco Govel/Stocksy

Weight loss tends to have a slimming effect on the face.

Cardio exercise, or aerobic exercise, may be particularly beneficial for weight loss.

According to one 2019 study of 24 overweight women, following a 12-week aerobic exercise program resulted in significant reductions in fat mass and waist circumference, along with an increase in lean body mass in overweight women.

People can perform cardio exercises at a low, moderate, or high intensity. Studies show that low and high intensity workouts have a similar effect on total fat loss, although the latter can do so in a shorter time frame.

Overall, weight loss, in general, is likely to have a slimming effect on the face.

Reduce alcohol consumption

Excessive alcohol intake can cause dehydration, prompting the body to retain water. In some cases, this may lead to water retention in the face, which can make the face appear bloated and puffy.

Alcohol may also contribute to weight gain. It contains empty calories, which offer no nutritional benefit. Consuming empty calories increases a person’s total daily calorie intake, promoting weight gain.

Also, some research suggests that alcohol can suppress hormones that help people feel full. This can stimulate a person to take in more calories from their diet.

People who find it challenging to lose facial fat or weight, in general, may wish to consider reducing their alcohol consumption.

Drink more water

Drinking a glass of water before a meal can help a person feel fuller.

This can help reduce the total number of calories a person consumes. For this reason, drinking water before a meal can lead to gradual weight loss.

According to an older 2016 review of hydration and weight loss, water consumption also promotes lipolysis. Lipolysis occurs when the body breaks down fat stores into fatty acids that it can use as energy. Making use of these fat stores is key to losing weight.

Get enough good-quality sleep

Getting the right amount of sleep has a range of health benefits. Conversely, not getting enough sleep may lead to weight gain.

For example, lack of sleep affects the levels of certain hormones that promote feelings of hunger and fullness. Specifically, lack of sleep seems to increase levels of the hormone ghrelin, which stimulates appetite, and lower levels of the hormone leptin, which tells the body that it is full.

As a result, people with sleep loss may eat more and turn to foods that are higher in calories.

Getting adequate sleep can help prevent weight gain, which in turn may decrease the amount of fat stored in the face.

Eat a balanced, nutritious diet

Diets high in processed foods, including refined carbohydrates, may increase the risk of weight gain and obesity.

Processed foods tend to contain more calories, salt, and sugar than whole foods. Refined carbohydrates are a group of highly processed, grain-based foods. During processing, these foods lose fiber and nutrients. As a result, they are high in empty calories.

Refined carbohydrates can also cause rapid spikes in blood sugar, which may encourage a person to overeat.

Examples of refined carbohydrate foods include:

pasta
white rice
white bread
sucrose
syrups and frostings
most breakfast cereals
reduced-fat products

In most cases, people can find reasonable replacements for overly processed foods and refined carbohydrates. A person can decrease their caloric intake and increase the amount of nutrients they consume by eating fresh, whole foods.

When combined with exercise, a nutritious, balanced diet may help people lose excess fat in the face and body.

Reduce salt intake to relieve water retention

Diets high in salt cause the body to retain water. Water retention causes swelling and puffiness in various parts of the body, including the face. This may give the illusion of excess facial fat.

People who suspect they are sensitive to fluid retention should try to limit foods with high salt content. This includes most processed meals and snacks. Preparing meals and snacks at home gives people greater control over the amount of salt in their diet.

As the body stops holding onto fluid, the face should start to appear slimmer.

Perform facial exercises to strengthen muscles

Some people believe that specific exercises can help them alter their facial shape. For example, an older 2014 article suggests that performing facial exercises may help strengthen muscles around the jaw.

However, there is little evidence to suggest that spot-reducing fat on the face is possible.

Manage stress

Through complex biochemical processes, chronic stress can lead to weight gain and changes in fat distribution. Reducing stress may help people lose weight and distribute fat more evenly.

»Learn more about stress and weight gain

Is it possible for people to target facial fat during weight loss?

Losing extra body fat and maintaining a moderate weight may help the face appear slimmer and prevent excess facial fat. However, it is not possible to lose fat specifically from a targeted area.

In fact, fat cells stored throughout the body can be broken down and used as energy while working out, regardless of the specific body part that a person is exercising.

For this reason, it is better to focus on reducing overall body fat through healthy diet and lifestyle changes rather than losing fat from a certain area, such as the face.

Tips to help people prevent excess facial fat

The best way for people to prevent facial fat is to maintain a healthy weight by making lifestyle changes. A person with overweight or obese is more likely to have fat around their face than a person who maintains a moderate weight.

Some tips to reach or maintain a moderate weight include:

exercising regularly and incorporating plenty of cardio routines
eating a balanced diet rich in lean protein and whole fruits and vegetables
limiting the consumption of processed foods
drinking plenty of water and avoiding sugary drinks, including energy drinks, juices, and sodas

Frequently asked questions

How can I lose face fat in a week?

Reducing alcohol consumption, getting plenty of sleep, staying hydrated, and limiting salt intake are a few simple ways to reduce swelling and fluid retention, which may make the face appear slimmer.

What foods make the face fat?

There are no specific foods that can increase facial fat. However, consuming more calories than a person uses each day can contribute to weight gain, which could lead to increased facial fat over time.

Why is my face getting fat but not my body?

Increased facial fat is typically due to weight gain. It may also be as a result of water retention, which can make the face appear puffy or swollen. Making changes to a person’s diet and lifestyle can help support weight management and prevent excess facial fat.

Summary

Few studies have investigated ways to reduce facial fat directly.

The best way to prevent and reduce facial fat is to maintain a moderate weight. People can achieve this by altering their diet, exercising regularly, and getting the right amount of sleep.

Cardio exercises are particularly beneficial for burning excess body fat. Weight loss, in general, should make the face appear leaner.

If a person has difficulty losing weight, they may wish to consult a dietitian, a doctor, or a personal trainer. People should always talk with a doctor before making major changes to their diet or exercise routines.

Alcohol / Addiction / Illegal Drugs
Nutrition / Diet
Obesity / Weight Loss / Fitness
Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today 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.

Bradley, P. (2019). Refined carbohydrates, phenotypic plasticity and the obesity epidemic.https://www.sciencedirect.com/science/article/pii/S0306987719306462?via%3Dihub
Cordova R, et al. (2021). Consumption of ultra-processed foods associated with weight gain and obesity in adults: A multi-national cohort study.https://pubmed.ncbi.nlm.nih.gov/34455267
D’souza R, et al. (2014). Enhancing facial aesthetics with muscle retraining exercises-A review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190816
Harris MB, et al. (2021). Scientific challenges on theory of fat burning by exercise.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8290478
Heshmati HM, et al. (2023).Editorial: Stress-induced weight changes. https://pmc.ncbi.nlm.nih.gov/articles/PMC10241186/
Kolnes KJ, et al. (2021). Effect of exercise training on fat loss—Energetic perspectives and the role of improved adipose tissue function and body fat distribution.https://www.frontiersin.org/articles/10.3389/fphys.2021.737709/full
Lin J, et al. (2020). Associations of short sleep duration with appetite-regulating hormones and adipokines: A systematic review and meta-analysis.https://pubmed.ncbi.nlm.nih.gov/32537891
Myers A, et al. (2019). Structured, aerobic exercise reduces fat mass and is partially compensated through energy intake but not energy expenditure in women.https://pubmed.ncbi.nlm.nih.gov/30414399
Salt and water retention. (n.d.). https://www.actiononsalt.org.uk/salthealth/salt-and-water-retention
Thornton SN, (2016). Increased hydration can be associated with weight loss.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052

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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Jenna Fletcher — Updated on April 8, 2025

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