How to Lose Face Fat: Proven Methods

Quick Solutions
Natural Methods
Long-Term Methods
Things To Avoid
Helpful Products

How to Lose Face Fat Quickly
- Liposuction
- CoolSculpting
- Facelift Surgery

How to Lose Face Fat Naturally
- Follow a healthy diet
- Drink plenty of water
- Get enough sleep
- Eat lots of fiber

How to Lose Face Fat Long-Term Methods
- Do facial exercises
- Chew sugar-free gum
- Try a face massage
- Apply a firming face mask

Things To Avoid To Lose Face Fat
- Cut down on sugar
- Limit your alcohol intake
- Quit smoking
- Avoid much stress

If you're wondering how to lose face fat, especially when troubled by a double chin or chubby cheeks, you're not alone. Many strive to shed their baby face, seeking a slimmer facial profile.

Despite the challenge, it's achievable to lose face fat. In today's appearance-conscious world, a slim and youthful face is often equated with beauty. Surprisingly, 48% of people are willing to undergo surgery for their ideal look. A toned face is associated with health, youth, and attractiveness, whereas a fuller face might convey an older and less confident appearance.

Not everyone is naturally endowed with a slim face, and factors like aging can lead to a rounder facial structure. The good news is that there are several effective ways to reduce face fat. This article will introduce you to eight proven methods to help achieve a more defined facial contour.

Overview of Cosmetic Procedures: Facelift Surgery, CoolSculpting, and Liposuction in a post about How to Lose Face Fat

Lose face fat: Quick solutions

1. Facial surgery

If you want a quick and permanent solution, you can opt for facial surgery. This option is ideal if you want to lose a significant amount of fat in your face. Here are some common facial surgeries:

  • Liposuction

Liposuction is indeed a cosmetic surgical procedure aimed at removing excess fat from specific areas of the body to improve contours and proportion. This procedure can target various areas, including the abdomen, thighs, buttocks, neck, chin, upper arms, back, and calves.

Regarding the face, liposuction can be used to reduce localized fat deposits in areas like the chin, neck, and lower cheeks. This is often referred to as facial or submental liposuction. The goal is to enhance facial contours and create a more defined jawline or chin area.[1]

CoolSculpting machine in a post about how to lose face fat
  • CoolSculpting

CoolSculpting, or cryolipolysis, is a non-invasive cosmetic procedure designed to reduce stubborn fat deposits in specific areas of the body. The principle behind CoolSculpting is based on the observation that fat cells are more vulnerable to cold temperatures than other types of cells in the body.[2]

preparing Facelift Surgery in a post about how to lose face fat
  • Facelift Surgery

Facelift surgery, technically known as a rhytidectomy, is a cosmetic surgical procedure designed to create a more youthful facial appearance. The primary goal of a facelift is to reduce the signs of aging by removing excess facial skin and fat and tightening the underlying muscles. It can be performed on the face, neck, or both.[3]

Lose face fat: natural methods

1. Follow a healthy diet

To lose face fat, follow these simple steps:

  1. Eat fewer calories than you burn. This helps with overall weight loss, including in your face.
  2. Choose a balanced diet. Include lean proteins, fruits, and vegetables. This helps in shedding weight.
  3. Cut down on processed foods. This is good for managing your weight.
  4. Drink a lot of water. Avoid sugary drinks like energy drinks, juices, and sodas. This aids in weight loss.
  5. Eat less salt. It reduces puffiness and swelling in your face.

Besides eating right, do regular cardio and face exercises. This can also help lose face fat. Remember, losing weight takes time and changes in your habits. Always talk to a doctor before starting a new diet or workout plan.[4]

Glass of water in a post about how to lose face fat

2. Drink plenty of water

Drinking water can help you lose face fat. Here's how:

  1. It makes you feel full. This stops you from overeating and leads to weight loss. Sometimes, we think we are hungry when we are actually thirsty.
  2. It boosts your metabolism. Cold water makes your body work to warm it, which burns calories.[5]
  3. It reduces fluid retention. This lessens puffiness and bloating in your face.[6]
  4. It helps with overall weight loss. Losing body fat can also slim down your face.[7]

Remember, water is just one part of losing face fat. Eating right, doing cardio, and face exercises are important too. These steps help in long-term weight loss and making your face look slimmer. Always talk to a doctor before starting a weight loss plan.

woman sleeping in a post about how to lose face fat

3. Get enough sleep

Getting enough sleep can help you lose face fat. Here's why:

  1. It controls your metabolism. Not sleeping enough can change your metabolism. [8] A good metabolism is key for burning fat and calories.[9]
  2. It helps with appetite. Not sleeping enough changes hormones that make you feel hungry or full.[10] When you don't sleep enough, you might eat more and choose high-calorie foods.
  3. It affects stress hormones. Lack of sleep raises cortisol, a stress hormone.[11] Too much cortisol can lead to weight gain.[12]
  4. It reduces puffiness. Not sleeping can cause dark circles and puffy eyes. Sleeping enough reduces water retention and makes your face look slimmer.[13]

Remember, sleep is just part of losing face fat. Eating healthy, doing cardio, and face exercises are also important. These steps work together for lasting weight loss and a slimmer face. Always talk to a doctor before starting a new health plan.

4. Eat lots of fiber

Eating fiber can help you lose face fat. Here's how:

  1. Fiber aids in weight loss.[14] High-fiber foods help you stay full longer.[15] This means you eat fewer calories.
  2. Fiber helps lose overall body fat.[16] You can't lose fat just in your face. But, losing body fat makes your face slimmer. A high-fiber diet can do this.

Don't forget other methods. Along with fiber, do cardio and face exercises. These also help make your face slimmer. Remember, always talk to a healthcare professional before changing your diet. They can give advice that's right for you.

Lose Face Fat: Long-term methods

1. Do facial exercises

Did you know that you can tone your facial muscles just like you would any other muscle in your body? Just like working out, doing facial exercises can help to build muscle and reduce fat. Try to fit in 30 minutes of moderate exercise most days of the week. If you can't manage that, even 20- or 15-minute workouts will do.

Here are some exercises to help you lose face fat and get a more sculpted, toned appearance:

  • Jaw clenches - Close your mouth and clench your jaw muscles for 5 seconds, then release. Repeat 10-15 times.[17]
  • Lip pouts - Pucker your lips and hold for 5 seconds, then release. Repeat 10-15 times.[18]
  • Cheek raises - Smile as wide as you can, then raise your cheeks towards your eyes. Hold for 5 seconds, then release. Repeat 10-15 times.[19]
  • Eyebrow raises - Raise your eyebrows as high as possible, then hold for 5 seconds. Repeat 10-15 times.
  • Neck rolls - Gently roll your head from side to side, keeping your chin level with the ground. Roll slowly and deliberately for 15-20 repetitions.[20]
  • Shoulder shrugs - Raise your shoulders towards your ears, then release them down and back. Repeat 10-15 times.[21]
  • Head tilts - Tilt your head slowly to one side, then the other side. Repeat 10-15 times on each side.[22]
  • Do cardio: cardio exercise can help to burn overall body fat, including fat on the face.

Alternatively, you can purchase a facial muscle exercise device that can help tone and strengthen your face muscles. These devices are available online or at some stores that sell fitness equipment.

If you're looking to stay fit and healthy, then you need to make sure you're getting the right products for your aerobic fitness routine. Check out our list of the best products for aerobic fitness, and make sure you're getting the most out of your workout.

3. Try a face massage

One way to help tone and slim down your face is by giving yourself a face massage. This can be done with or without oil, but if you have dry skin, you may want to use a light oil like jojoba or coconut oil. Start by massaging your cheeks in small circles. Then, move to your jawline and massage in an upward motion. Finish by massaging your forehead and temples. You can do this daily or a few times per week.[23]

Woman with a face mask in a post about how to lose face fat

4. Apply a firming face mask

Another way to help tighten and tone your skin is by using a firming face mask. There are different recipes you can try, or you can purchase a product that contains ingredients like clay, coffee, or cucumber. Apply the mask to clean, dry skin and leave it on for 15-20 minutes. Rinse with warm water and follow up with a moisturizer. Do this once or twice per week for best results.[24]

Lose Face fat: Things to avoid

3. Cut down on sugar

Excess sugar intake is one of the main culprits to weight gain, and it's also one of the main causes of face fat. When you eat sugary foods, your body breaks them down into sugar molecules called glucose. Glucose is then stored in your liver, muscles, and fat cells.

So, if you want to lose facial fat, you need to cut down on sugar. This doesn’t mean you have to eliminate sugar completely from your diet. Just be careful to keep your intake of sweetened foods and beverages to a minimum.[25]

A woman saying no to alcohol in a post about how to lose face fat

4. Limit your alcohol intake

Cutting down on alcohol can be good for your skin and may change how your face looks. Here's why:

  1. Alcohol dries you out. It makes your body lose fluids.[26] This can dry your skin, sink your eyes, and make your skin less stretchy. If you drink less, these effects might reverse, making your face look slimmer.[27]
  2. Alcohol makes your face red and puffy. Drinking less can reduce this.[28]
  3. Alcohol affects your sleep.[29] Bad sleep can cause dark circles, red or swollen eyes, and wrinkles.[30] Better sleep from less alcohol might make your face look better.

Remember, these are just possible effects. Everyone is different. It's always good to talk to a healthcare professional for advice that suits you.

woman crushing cigarette in a post about how to lose face fat

5. Quit smoking

When you smoke, the chemicals in cigarettes damage the collagen and elastin in your skin. This makes your skin sag and wrinkle. It also robs your skin of its natural glow. Quitting smoking can help to reverse some of the damage.

Within a few weeks of quitting, you may notice that your skin looks healthier and younger. You may also see a reduction in face fat. In addition, quitting smoking also reduces your risk of developing wrinkles, fine lines, and other signs of aging.[31]

6. Avoid much stress

Stress is a normal part of life. It helps you stay focused and alert. In emergencies, it can give you extra strength. This is called the fight-or-flight reaction. Stress can also help in situations like work presentations or important projects.

But too much stress is harmful. It can hurt your health, mood, work, relationships, and life quality. Stress can affect your body, including your skin, hair, and nails. Signs of stress on your face include acne, hives, eczema, puffy eyes, and dull skin.

Stress makes your body produce cortisol. This hormone makes your skin oilier, which can cause skin problems. Since stress is always there, you need to manage it. Look out for stress signs, especially on your skin. Act early to reduce its bad effects.[32]


There are a number of proven methods for reducing face fat. These include targeted exercises, changes in diet, and the use of cosmetic treatments. Although some of these methods may require more time and effort than others, all of them can produce noticeable results. For those who are interested in losing facial fat, the best approach is to try a combination of these methods until you find the ones that work best for you. With a little patience and perseverance, it is possible to achieve a slimmer, more youthful appearance.


Do face exercises work?

Yes, facial exercises can help to tone the muscles in your face and reduce fat. However, they must be performed regularly in order to see results.

What is the best way to lose face fat?

There is no single “best” way to lose face fat. Instead, a combination of diet, exercise, and cosmetic treatments may be necessary. Everyone is different, so you may need to experiment with different methods before you find the ones that work best for you.

Can face creams help to reduce fat?

Some face creams contain ingredients that can help to temporarily tighten skin and reduce the appearance of wrinkles. However, these creams will not help to reduce fat. If you are looking for a way to reduce fat, you may want to try a cosmetic treatment such as CoolSculpting.


  1. Clevel And Cinic: Liposuction
  2. webmd: CoolSculpting
  3. hopkinsmedicine: Facelift
  4. webmd: Can You Lose Fat in Your Face?
  5. uamshealth: Does Drinking Cold Water Burn More Calories than Warm Water?
  6. hindustantimes: 5 ways to get rid of a puffy face
  7. medicalnewstoday: What to do to reduce facial fat
  8. pubmed: Sleep and Metabolism: An Overview
  9. harvard: The truth about metabolism
  10. Pubmed: The impact of sleep deprivation on food desire in the human brain
  11. Pubmed: Interactions between sleep, stress, and metabolism: From physiological to pathological conditions
  12. orlando health: How Too Much Stress Can Cause Weight Gain (and What to Do About It)
  13. drinkflowater: How Sleep is Impacted by Your Hydration Levels
  14. harvard: Making one change — getting more fiber — can help with weight loss
  15. mayoclinic: Weight loss: Feel full on fewer calories
  16. Pubmed: Increased dietary fiber is associated with weight loss among Full Plate Living program participants
  17. Liebscher & Bracht: BRUXISM EXERCISES
  18. atlantic surgical associates: FREE FACIAL EXERCISE GUIDE
  19. magazine.northwestern: Facial Exercises Fight Appearance of Aging
  20. emeraldlaser: Chin Exercises for a Slimmer Neck
  21. webmd: How to Do Shoulder Shrugs
  22. NHS inform: Head tilt
  23. Tiktok: SelfCareBabe
  24. byrdie: Face Slimming Masks
  25. netmeds: 5 Incredible Ways To Get Rid Of Face Fat
  26. livpur: How Alcohol Dehydrates You (And What to Do About It)
  27. action-rehab: Effects of Alcohol on Skin and Aging
  28. NIH: Alcohol Flush Reaction
  29. piedmont: How does alcohol affect your sleep?
  30. shensclinic: Why Does Lack Of Sleep Cause Bags under Eyes?
  31. us dermatology partners: The Effects of Stress on Your Face

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