How to Lose Face Fat: 8 Proven Methods

Are you unhappy with your double chin or chubby cheeks? Perhaps you feel like you can’t get rid of your baby face no matter how hard you try.

Well, don't despair! Losing face fat can be a challenge, but it is possible.

In today's world, looking good has become synonymous with having a slim, youthful face. According to a peer review by the American Society for Aesthetic Plastic Surgery, 48% of people say they would be willing to go under the knife to achieve their ideal appearance.

It makes sense when you think about it. A slim, toned face conveys health, youth, and attractiveness. In contrast, a chubby face can make you look older, heavier, and less confident.

However, not everyone is born with a naturally slim face. And even if you are, the aging process and other factors can cause your face to become rounder and fuller over time.

Fortunately, there several ways to slim down your face.

In this article, we'll share eight of the most effective ways to help you lose face fat.

Lose Face Fat: Quick solutions

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 is a surgery that can remove unwanted fat deposits from your body quickly and effectively. It is usually performed on the abdomen, thighs, buttocks, and arms. However, it can also be used to remove fat from the face.

During liposuction, a surgeon will make small incisions in your skin and insert a small, hollow tube called a cannula. The cannula is then used to suction out the excess fat from your face.

Lipo is usually an outpatient procedure, which means you can go home the same day.


CoolSculpting is a non-invasive fat-freezing procedure that uses cryolipolysis to freeze and destroy unwanted fat cells.

It can be used on the face and other areas of the body, and is FDA-cleared for use on the chin. Studies have shown that CoolSculpting can reduce the amount of fat in the treated area by up to 25%.

Facelift Surgery

A facelift is a surgical procedure that can help to improve the appearance of the face by tightening loose skin and reducing wrinkles. It can also be used to improve the look of the jawline, neck, and chin.

Facelift surgery is usually performed under general anesthesia, which means that you will be asleep during the procedure.

Lose Face Fat: Natural Methods

Follow A Healthy Diet

Vegetables, Water Droplets, Fresh

Eating healthy is crucial for, but it's also important for maintaining your overall health. Fill your diet with whole foods, like lean protein, vegetables, healthy fats, and complex carbs.

Cut back on fatty and sugary foods. These items are high in calories and can also lead to water retention, thus making your face look puffy.

Some examples of healthy foods to eat are:

  • Fruits such as bananas, apples, and oranges
  • Vegetables such as broccoli, carrots, and spinach
  • Whole grains such as oatmeal and brown rice
  • Lean protein such as chicken and fish

Drink Plenty Of Water

Free Man Wearing Black Shirt Drinking Water Stock Photo

One of the best natural ways to lose fat is to make sure you're drinking plenty of water.

Water help to flush out toxins and minimize bloating, keeping your skin looking healthy and hydrated.

When your skin is properly hydrated, it will appear firmer and smoother, helping to reduce the appearance of wrinkles and fine lines.

In addition, water helps to promote circulation, which can give your skin a natural glow. So make sure you're drinking eight glasses of water a day, and you'll start to see a difference in the appearance of your skin.

So make sure to drink plenty of water throughout the day, and avoid sugary drinks like soda and juice. You should also cut back on caffeine, as it can dehydrate you.

Get Enough Sleep

While it may seem counterintuitive, getting enough sleep is one of the best things you can do for your health. Not only does sleep help reduce stress levels, but it also helps regulate hormones that control appetite and hunger.

When we're tired, our system produce more of the hormone ghrelin, which tells us to eat. Getting adequate sleep helps to keep ghrelin levels in check and can help prevent overeating.

If you’re struggling to fall asleep, there are a few things you can do to improve your sleep quality. Check out our piece on how to sleep better for more tips.

Eat Lots Of Fiber

Fiber is an essential nutrient that regulates our digestive systems. It can also help prevent weight gain.

Fiber-rich foods like vegetables, fruits, and whole grains take longer to digest than other foods, so they help us feel fuller for longer. This can prevent us from overeating and snacking throughout the day.

Lose Face Fat: Long-Term Methods

Do Facial Exercises

Did you know that you can tone your facial muscles just like 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. Even 20- or 15-minute workouts will do if you can't manage that.

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.
  • Lip pouts - Pucker your lips and hold for 5 seconds, then release. Repeat 10-15 times.
  • 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.
  • 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.
  • Shoulder shrugs - Raise your shoulders towards your ears, then release them down and back. Repeat 10-15 times.
  • Head tilts - Tilt your head slowly to one side, then the other. Repeat 10-15 times on each side.
  • 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 to 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, you need to ensure you're getting the right products for your aerobic fitness routine. Check out our list of The Best Products For Aerobic Fitness, and ensure you're getting the most out of your workout.

Chew Sugar-Free Gum

Chewing gum can help you exercise your jaw muscles and improve blood flow to your face, which can reduce facial bloating and puffiness. It also helps to promote saliva production, which can help to break down the fats in your mouth and prevent them from being absorbed into your bloodstream.

Chewing gum has also shown to help reduce stress levels, which can lead to weight gain.

So make sure to keep a pack of sugar-free gum with you at all times and chew it whenever you feel the need. You'll be surprised at how much of a difference it can make.

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.

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 with 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.

Lose Face Fat: Things To Avoid

Cut Down On Sugar

Excess sugar intake is one of the main culprits of 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 glucose molecules. 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.

Limit Your Alcohol Intake

Man dies in attempt to quit alcohol

Alcohol consumption can contribute to weight gain in several ways. First, alcohol is high in calories, and those calories are often empty, meaning they don't provide the body with any nutrients or benefits.

Second, alcohol can interfere with the body's ability to burn fat. When you drink alcohol, your body burns the alcohol first, and then it starts to burn fat. However, alcohol slows down the fat-burning process, so it can take longer to lose weight if you're drinking regularly.

Finally, drinking alcohol can lead to poor food choices and overeating. When you're drunk, you're more likely to make unhealthy food choices and to eat more than you would if you were sober.

For all these reasons, limiting your alcohol intake can help you lose facial fat.

Quit Smoking

Smoking, No Smoking, Cigarettes

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.

Avoid Much Stress

One of the most common complaints heard today is "I'm so stressed out!" We live in a fast-paced world where it sometimes seems like there's just not enough time to get everything done. Unfortunately, all this stress can have some very real consequences on our physical health, including weight gain.

When stressed, our body system releases a hormone called cortisol. Cortisol gives us an energy boost to help us deal with immediate challenges. However, when cortisol levels remain elevated for long periods of time, it can lead to increased appetite and cravings for high-sugar and high-fat foods. In addition, stress can make it difficult to stick to healthy eating habits and exercise regimens. As a result, weight gain is a common side effect of stress.

While there are many ways to manage stress, one of the simplest and most effective is to drink herbal tea. The soothing aroma and taste of herbal tea can help to calm the mind and body, while the nutrients in herbal tea can help to support the body’s natural stress-relief mechanisms.

Check out our recommendations for the highest rated herbal tea concentrate.


There are several 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 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 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 tighten skin and reduce the appearance of wrinkles temporarily. 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.

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