How to Lose Face Fat

Jul 8, 2022 | Physical Health | 0 comments

Many people wish to lose a bit of body fat, whether in their stomachs, arms, or thighs. Many of us want to know how to lose face fat.

People want to reduce the fat around their necks, cheeks, and chins to improve their appearance.

What causes face fat?


There are a lot of ads showing magic creams or tablets that will magically burn the fat, and you will start seeing your face change immediately!

Unfortunately, it doesn’t work this way. In most cases, excessive fat is always a result of consuming more calories than you burn throughout the day. 

However, there are a few exceptions to this statement: 

  • In some instances, the roundness of the face could also be due to general swelling or puffiness. For example, one possible cause could be poor lymphatic drainage, which is characterized by excessive swelling or fluid retention in the skin. In this case, we recommend consulting your doctor. Microcurrent facials and massages could resolve this issue. Your doctor will know better.
  • Some diseases could cause excessive face fat — for example, Cushing’s syndrome, which makes your body produce an excess of the stress hormone cortisol. If you think this might be the case, it would be better to consult your doctor.

Even if a disease causes your face fat, in addition to medication your doctor will prescribe, losing any kind of fat requires long-term changes to your diet and lifestyle. 

Nowadays, many tasty, healthy foods can replace fast food and other high-calorie meals. Start slow. No need to give up everything you are used to right away. Small changes could be the first steps that will help you lose face fat as well as body fat. 

How To Lose Face Fat?

healthy lifestyle

There is no such thing as reducing fat in a specific spot on your body. So if you are wondering how to lose face fat, you need to understand that you’ll have to lower your overall body fat percentage.

Work On Your Diet

The goal is to maintain a calorie deficit, in which a person’s body burns more calories than it consumes during the day. 

The best way of losing excess body fat (including losing face fat) is to follow a diet.

Most people can not follow a diet for a long time because they cut everything they used to consume and like right away, which is very difficult psychologically. 

So we’d recommend starting slow. Do not cut everything you like right away. You can start by cutting off sugary drinks or replacing them with zero-calory analogs. For example, if you like your morning coffee with sugar, replace it with a coffee with sugar substitutes that are lower in calories than sugar.

Also, you can have a cheat meal once a week, which is very helpful psychologically. It works for a generic balanced diet, but it doesn’t work if you decide to follow keto, for example.

  • Remove refined carbs and sugars (cookies and other desserts, sugary drinks, sauces with added sugar, crackers). Consume fewer animal fats, processed meat, and saturated fats (pizza, sausage, bacon, beef, hamburgers).
  • Add healthy carbohydrates, such as sweet potatoes, brown rice, navy beans, chestnuts, lentils, bananas, oatmeal, milk, raisins, and healthy snacks like brown rice cakes.
  • Add healthy proteins, such as chicken, turkey, fish, tofu, cottage cheese, greek yogurt, milk, etc.
  • Add healthy fats, such as olive, canola, peanut, sesame oils, avocado, olives, nuts, and peanut butter.
  • And do not forget to add a lot of vegetables to each meal.

There are a lot of healthy and tasty foods out there. Try new recipes and experiment, and you’ll find what suits you best!

Diet changes will drastically help you to lose face fat.

Cut off Alcohol

Alcohol makes your face puffy, red, and dehydrated, making your skin look more aged and damaged.

Watch Your Sodium Intake

Excess sodium intake causes bloating, which makes your face look swollen. This is because sodium causes your body to hold more water. Usually, processed foods are the primary source of sodium intake. Therefore, cutting out savory snacks and processed meats can effectively lower your sodium intake, bloating will go away and your face will become slimmer in a couple of days!

Drink More Water

water bottle

Drinking more clean water is essential. It takes part in all processes in your body. For example, it helps weight loss (including losing face fat), boosts energy, aids digestion, and hydrates skin.

According to NAS, the general recommendation for water consumption are the following:

  • For men: 15.5 cups (3.7 liters)
  • For women: 11.5 cups (2.7 liters) a day for women

Start Exercising


Consider joining a gym. Add cardio and exercises with weights. It promotes fat burning and increases fat loss. In addition, you will have more energy for everyday life. 

Also, you can start to move more in everyday life as well.

Get Enough Sleep

sleeping woman

Not getting enough sleep leads to weight gain. Lack of sleep affects hormones that make you hungry and suppress feelings of fullness.

And if possible, it’s better to fall asleep before 1:00 am. Some hormones are produced only during the night while you sleep.

What about facial exercise?

There is no scientific research on whether facial exercises are effective or not. But some evidence shows that facial exercise can contribute to a more toned appearance. Unfortunately, you can’t lose face fat with facial exercise, but you can try to tone it.

Exercise like sucking in your cheeks might strengthen your facial muscles, but there are no shortcuts here. 

And do not spend money on gadgets that claim to reduce face fat; they don’t work.

The Bottom Line

You can reduce face fat by changing your diet, increasing exercise, and making overall changes to your daily habits to live a healthy life.

If you are struggling to lose face fat, it would be a good idea to consult your doctor. And it is also recommended to talk to your doctor before making major changes to your diet and exercise. 

how to lose face fat

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