How to reduce face fat: 8 effective tips & methods

Shedding pounds is already a tough task, and it becomes even more challenging when you’re trying to target a specific area like facial fat.

If a chubbier face is a concern for you, don’t worry, there are several techniques to help you sculpt a slimmer face.

Here are 8 practical ways to help you reduce facial fat effectively.

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1. Try face workouts

Facial exercises may serve multiple purposes, including enhancing facial features, combating the signs of aging, and increasing muscle strength.

Though they’re mostly backed by anecdotal evidence, adding face workouts to your regimen could help tighten the muscles in your face, giving it a more sculpted look.

Popular exercises include puffing your cheeks and moving the air from one side to the other, alternating puckered lips, and holding a grin while clenching your teeth for a few seconds.

Although scientific proof is limited, one review indicated that face workouts might help tone your facial muscles.

Another study revealed that practicing facial muscle exercises twice daily for two months led to increased muscle thickness and gave a youthful appearance to the face.

However, it’s worth noting that studies specifically focusing on facial fat loss are limited. Further research is needed to confirm these benefits.

Summary: Facial exercises may help tone your facial muscles, making your face look more sculpted. While evidence is sparse, some studies suggest these exercises can improve facial muscle tone.

2. Incorporate cardio exercise

Often, a fuller face is a by-product of overall body fat.

Shedding those extra pounds can help you lose fat all over, including in your face.

Cardio or aerobic exercises are activities that speed up your heart rate and are widely recognized as some of the best ways to lose weight.

Multiple research studies affirm that cardio activities can aid in fat burning and contribute to fat loss.

Interestingly, one study showed that women who are obese saw more significant fat reduction when they incorporated higher amounts of cardio into their routines.

Aim for around 150–300 minutes of moderate to intense cardio each week, which comes down to about 20–40 minutes per day.

Common cardio activities include running, dancing, walking, cycling, and swimming.

Summary: Adding cardio to your workout routine can boost fat loss, helping to slim down both your body and face.

3. Stay hydrated

Drinking plenty of water is essential for your overall well-being and can be particularly beneficial if you’re aiming to shed facial fat.

Studies indicate that staying hydrated can make you feel full and may help you lose weight.

A small study revealed that consuming water before meals can notably reduce the number of calories eaten during the meal.

Further research has shown that drinking water can momentarily ramp up your metabolism, aiding in calorie burn throughout the day.

Summary: Drinking water can help you eat fewer calories and can temporarily speed up your metabolism. It can also help reduce water retention, minimizing puffiness in your face.

4. Keep alcohol intake minimal

Though an occasional glass of wine is not a problem, excessive alcohol consumption can significantly contribute to facial fat and puffiness.

Alcohol is high in calories but offers little nutritional value, and it has been linked to weight gain.

Controlling your alcohol intake is an effective way to prevent face bloat and extra weight gain.

The current U.S. Dietary Guidelines recommend moderate drinking—up to two drinks a day for men and one for women.

Summary: Overindulging in alcohol can lead to weight gain and facial fat. Limiting your intake can help prevent this.

5. Reduce refined carbs

Processed carbs like cookies, crackers, and pasta are often responsible for weight gain and fat accumulation.

Suggested read: The 14 best ways to burn fat fast

These foods have gone through a lot of processing, losing their nutritious fiber and nutrients, leaving mostly sugar and calories behind.

Their lack of fiber means they’re quickly digested, causing spikes in your blood sugar and making you more likely to overeat.

In a study involving 277 women, it was found that higher consumption of refined carbs was linked to increased risk of obesity and accumulating belly fat.

While there are no studies directly examining the effects of refined carbs on facial fat, opting for whole grains can contribute to overall weight loss, which may also aid in losing facial fat.

Summary: Cutting down on refined carbs can help stabilize blood sugar levels and prevent fat accumulation. Opting for whole grains can contribute to weight loss, including reducing fat in your face.

6. Prioritize good sleep

Sleep plays a significant role in your overall well-being and may specifically help you target facial fat.

Lack of sleep can cause an elevation in cortisol, a stress hormone with a host of side effects, including potential weight gain.

Research has indicated that elevated cortisol can result in increased appetite and fat storage, altering your metabolism in unfavorable ways.

One study even pointed out that better sleep quality contributed to successful weight loss maintenance.

On the flip side, sleep deprivation has been shown to increase food consumption, weight gain, and lower metabolism.

Aiming for at least 8 hours of quality sleep each night can be beneficial for weight control and reducing facial fat.

Summary: Poor sleep can lead to a rise in cortisol levels, which may result in weight gain, including facial fat. Adequate sleep can help you maintain weight loss and potentially reduce face fat.

7. Limit sodium intake

Bloating is a common side effect of excessive sodium intake, contributing to a puffy and swollen appearance in your face.

Sodium causes water retention, making your face and body look bloated.

Various studies have revealed that higher sodium intake can result in greater fluid retention, especially for those who are more sensitive to salt.

With over 75% of dietary sodium coming from processed foods, cutting out fast food and processed snacks can be an effective way to reduce sodium and water retention.

Summary: Lowering your sodium intake could help reduce fluid retention, leading to less bloating and facial puffiness.

8. Consume more fiber

Increasing your fiber intake is often recommended for weight loss, including reducing fat in the face.

Fiber is found in plant foods and takes longer to move through the digestive system, helping you feel fuller for longer and thus reducing hunger and overall food intake.

One study involving 345 overweight and obese participants found that higher fiber intake was linked to better weight loss and adherence to a calorie-restricted diet.

Another comprehensive review of 62 studies concluded that eating more soluble fiber can reduce body weight and waist circumference without the need for calorie restriction.

Fiber-rich foods include fruits, vegetables, nuts, seeds, whole grains, and legumes. The recommended daily intake for fiber is between 25 and 38 grams.

Summary: Increasing your fiber intake can help you control your appetite, leading to weight loss and potentially a reduction in facial fat.

Summary

Making comprehensive lifestyle changes is the most effective way to lose facial fat and improve your overall health. Let’s sum it up:

Effective strategies for losing facial fat

Facial exercises: Tone facial muscles through targeted exercises. While evidence is still limited, some studies suggest it could help.
Cardio exercise: Incorporate 150–300 minutes of moderate to vigorous exercise per week to reduce overall body fat, which in turn can reduce facial fat.
Water intake: Drink plenty of water to stay hydrated, which can help in reducing calorie intake and increasing metabolism.
Limit alcohol: Minimize alcohol consumption to avoid unnecessary calories and bloating.
Refined carbs: Cut back on foods like cookies, crackers, and pasta that are high in calories and low in nutrients.
Good sleep: Aim for at least 8 hours of quality sleep to help with weight control and potentially reduce facial fat.
Low sodium: Reducing your sodium intake can minimize water retention, reducing facial bloat.
High fiber: Foods rich in fiber can help you feel full and reduce overall food intake, aiding in weight loss which may include loss of facial fat.

Incorporating these strategies with a balanced diet and regular exercise will not only help you lose facial fat but also contribute to your overall well-being. It’s always best to consult with healthcare providers for a tailored weight-loss plan that suits you.