10 Ways On How to Lose Face Fat: Complete Guide 2024

By Vanessa Richards

January 10, 2024   •   Fact checked by Dumb Little Man

how to lose face fat

Excess facial fat is often associated with excess body fat. Those who maintain a healthy diet and look after their bodies are less likely to end up with chubby cheeks, unless the issue is caused by affection.

Generally speaking, gaining fat around the face will not come by itself, but with general weight gain around the body too.

If you can lose weight with a healthy diet and a bit of exercise, facial fat is different. Excess fat around your cheeks and chin will not go that easily.

Besides, as you look for different workouts, you will rarely find facial exercises. Fortunately, losing fat is not as difficult as it may seem, and there are, indeed, certain things you can do to rush the process.

How To Lose Face Fat?

how to lose face fat

Figuring out how to lose face fat is not too difficult, but just like losing weight around your body, it takes consistency and time. No matter what type of fat you want to get rid of, weight loss is a lengthy process.

Here are a few weight management techniques and exercises to keep your facial muscles active and fat away.

1. Exercise your facial muscles

Facial exercises have multiple purposes. You can lose fat, but you can also prevent the natural aging signs, not to mention boosting muscle strength. Overall, they can improve your appearance.

Apart from weight loss, you can also tone your muscles, so your face will naturally look a bit slimmer. Evidence is limited, indeed, but at the end of the day, the face has muscles.

Muscles can be improved through repetitive muscles that put pressure on them, and the same rule obviously applies to the face as well.

Moreover, performing facial muscle exercises daily for weeks will also add to facial rejuvenation. There are quite a few exercises you can try:

  • Hold air in your mouth and push each cheek out by moving air around. It is a stretching exercise that can burn fat.
  • Pucker lips in the middle of the mouth, then swap the pucker to a side before moving to the other one and back in the middle.
  • Clench your teeth together and come up with a big smile, then hold the position for 30 seconds, it will burn fat on your face.
  • Press the tongue against the roof of your mouth to lose facial fat, especially around the chin. This exercise will also prevent excess facial fat by stretching the neck.

2. Reduce the alcohol consumption

The excessive alcohol intake will ruin everything about your body, including your face too. Maintaining a healthy weight and drinking alcohol will never go hand in hand.

Excessive alcohol will not just add to the calorie intake, but it will also cause overall body fat by promoting fluid retention and causing dehydration.

Also, alcohol makes you feel hungry. More food will ruin your balanced diet. Your whole body will get fat, and the face makes no exception either.

3. Drink plenty of water

Drinking water before each meal will help you stay hydrated, but it will also make you a bit full. You will end up having less calories.

But on the same note, water also boosts the lipolysis, which can promote fat burning. Basically, the body starts breaking down fat cells to produce more energy. Face fat, belly fat and overall fat will be reduced.

Water will also help your cells regenerate. Your face will look brighter and better. Keeping hydrated will also help with the spot reduction. Plus, you do need water when you exercise.

Try to imagine a fat burning cardio exercise without water, exactly! It is nearly impossible. Make a habit of having at least 10 glasses of water on a daily basis.

4. Do a cardio workout

Targeted fat loss can be a challenge, so reducing facial fat is often a matter of general fat loss. Cardiovascular exercise is also referred to as aerobic exercise.

There are lots of options out there, and no matter what you choose, your whole body will benefit from them. You can go to a gym and use different machines, or you can simply run a few times a week for fat loss.

Cardio exercise will also add to strength training, as your body will tone up. It will support weight management, and as you lose body weight, your face will clearly look slimmer too.

Not sure where to start? Looking for guidance? There are plenty of programs out there, whether you are after muscle retraining exercises, pure cardio or exercises to prevent facial fat.

Some of them stand out.

10-Day Flat Belly Blueprint: Wake Up Lean

how to lose face fat

Wake Up Lean is a fat burning digital program developed by Meredith Shirk. It is split into a few different chapters. First, it will teach you how to reduce bloating sensations and reduce water weight. Second, you will learn what kind of dietary adjustments to make in order to prevent extra body fat.

Cravings and desires are also targeted, not to mention the necessity to boost the metabolism. This is not just a fat burning program, but an overall health program with long term benefits. It is based on lifestyle changes that will stick, rather than temporary solutions for quick results.

Shop the Wake Up Lean Program at the Official Website.

Full Article: Wake Up Lean Reviews 2024: Does it Work?

Best Toning Workout: Bikini Body Workout 

how to lose face fat

Bikini Body Workout has a self explanatory name and is based on scientific research. The program is mostly based on exercises, including cardio and weight training. Exercises are featured in instructional videos by Jen Ferruggia, the perfect body behind the program.

The program clears out all the guesswork, as it has a detailed workout guide. Moreover, you have a nutrition guide, a supplement list if you feel like you need a boost, a 21-day booty blast and a shopping list. After all, this change starts with your weekly shopping session.

Shop Bikini Body Workout Program at the Official Website.

Full Article: Bikini Body Workout Reviews: Does it Really Work?

5. Sleep more

Getting plenty of sleep is not all about being active and energetic throughout the next day. Instead, this may also be the best way to prevent or reduce your stubborn double chin.

Failing to get enough sleep will affect certain hormones in the body, including those responsible for the hunger and fullness sensations.

As a direct consequence, those who fail to sleep enough will have an increased appetite and will clearly eat more than others. After all, no sleep means less energy, so your body needs food to produce it.

The bad news is that people who fail to look after themselves will also make other poor decisions. Instead of a healthy diet, they stick to processed foods, mostly empty calories and too much sodium.

6. Eat more fiber

Extra fiber in your diet will add to the energy intake, but it will also reduce the stubborn cheek fat, not to mention burning unwanted fat all over your body.

Fiber is a substance that the body cannot really absorb. Instead, it simply moves around the digestive tract before being eliminated. It makes you feel full, so it will reduce the appetite.

Extra fiber will also prevent weight gain by reducing the fuel for fat cells. Your entire body will benefit from it. Fiber is found in a wide variety of foods, so it makes no difference what you like.

Eat more fruits and vegetables for a high fiber intake. At the same time, introduce legumes, whole grains, seeds and nuts into your diet to maintain a moderate weight.

Bottom line, fiber is natural and effective, but it will also help enhance facial aesthetics. Have around 35 grams of fiber on a daily basis.

7. Cut the sugar

It is hard to find a diet that promotes the consumption of sugar. Pretty much every plan will imply cutting on calories, especially when they come from refined carbs.

Sugar is a refined carb. More calories will lead to increased fat storage in the long run. Fat stored is kept in case the body needs more energy in the future.

Other refined carbs to reduce include white rice, crackers, sugary beverages, pasta, bread, chips, cookies and so on. Pretty much every baked good could be an issue.

The nutritional value of such food is close to nothing. Instead, they will affect blood circulation and cause cravings. Fat stores much faster too, when you eat such carbs over healthy foods.

So, what do you need instead? Simple, opt for foods rich in nutrients. Whole grains are great, as well as fiber foods. Opt for lean meats, as well as dairy, not to mention fruits and vegetables.

Quitting sugar or at least reducing it can be tough because it is an addictive substance. The good news is you will only experience cravings for about a week, so it will be much easier once you are over it.

8. Eat less salt

A high sodium intake has a pretty obvious reason. Your body will retain water because salt can cause dehydration. This is why people who eat super salty foods tend to have a puffy appearance.

Water retention is not good either. Apart from puffiness, it will also lead to swelling. These sensations will make your fat look fat, yet you only have to deflate it a little to look normal.

Give it a few weeks, and you will understand that your lost weight is only a matter of less puffiness, an illusion.

Salty foods that will affect your muscle tone include pretty much all processed meals, as well as snacks. You can prepare such foods yourself, as you have more control over what goes in.

With time, your body will stop retaining fluid. Your whole body will appear smaller, including your face. Facial exercise will also help clear the puffiness.

9. Try some new beauty techniques

While beauty techniques and makeup will provide good results and can make your face appear slimmer, these are temporary solutions.

Feel free to rely on them while you stick to your daily facial massage or moderate intensity exercise for facial muscle.

Makeup helps a lot. Bronzing powder on the sides of the nose and your cheeks will make the face look less full. A bit of blush, as well as bronzing powders darker than the skin tone, will also help.

Pay special attention to your eyes and make them stand out. Full lips make the face look round. Focus on the eyes then, mascara, eyeliner, eye shadow, whatever works. Leave the lips as they are.

Your eyebrows will make a face look thinner too if they are high and well shaped.

How about contouring? Slim the nose with a slightly darker powder. The same goes for the eyebrow. To contour the face, use the powder around the cheeks.

There are more ideas out there:

  • Add some brightness to your face with a highlighting powder.
  • Choose a hairstyle that adds length to your face, rather than width.
  • Avoid cosmetic surgeries because they are pricey and could go wrong.

10. Lessen the carb intake

Carbs will increase weight gain all over the body, and the face makes no exception either. From processed foods and sugar to salt and refined carbs, such issues will quickly ruin your shape.

Cutting on the carb intake can be a bit tricky for some, especially for gourmands. Luckily, there are quite a few programs to give you the required guidance.

Easy To Follow Low Carb Recipes: Low Carb E-Cookbook

how to lose face fat

This book provides healthier alternatives to your favorite foods, some of them actually based on your favorite foods, but without the actual guilt. There is a healthy way and a bad way to cook pretty much every ingredient out there, and the book introduces you to the positive part of cooking.

The package includes five digital books covering breads, breakfast, meats, poultry, fish, side dishes, desserts and meals. There are also a few bonuses introducing the reader to various diets, but especially the Atkins diet. This carb package is not a diet, but a comprehensive guide on a healthy diet.

Shop Low Carb E-Cookbook at the Official Website.

Top Consumer’s Pick: Two Week Keto Challenge

how to lose face fat

The Two Week Keto Challenge is based on carbs, but in a healthy manner. The keto diet has often been associated with exquisite weight loss results, and this book helps you get into it. Once you manage to overcome these two initial weeks, it will become more of a lifestyle with excellent results in the long run.

The package includes a detailed meal plan, grocery shopping hacks, eating out ideas to stay healthy, a guide on how to fight the so called keto flu and keto booster ideas and solutions. There are seven different guides for a comprehensive approach to the world renowned keto diet.

Shop Two-Week Keto Challenge at the Official Website.

Full Article: Two-Week Keto Challenge Reviews 2024: Does it Really Work For Weight Loss?

The Verdict

Learning how to lose face fat is not a single thing. There is no such thing as a magic formula, but a mix of different techniques and ideas that work well together.

Focus on the whole body with your diet and stick to exercises that target both the body and the face. Improvements should be visible within weeks only.

Certain programs and diet books can also help in the process. Any of the above mentioned solutions will provide guidance as well as motivation to reach your goals.

How To Lose Face Fat FAQs

Can I lose fat by doing full body workout?

Targeted fat loss is quite difficult and nearly impossible in some people, so overall weight loss and full body exercises will most likely lead to facial fat loss as well.

What causes face fat?

Some of the main causes of face fat include a bad diet, no exercise, a natural aging process or even genetics. Fat is more obvious around the chicks and under the chin.

Can face fat be lost?

Burning face fat alone is difficult, but you can work on your facial muscles and burn fat overall. Your appearance will improve in no time.

Vanessa Richards

Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.

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