I Want To Lose Weight On My Face

A balanced diet and regular cardio exercise may help you get rid of body fat in your face and cheeks. Certain facial exercises can also help strengthen and tone the facial muscles.

Whether it’s our arms, thighs, or stomach, many of us have likely wished that we could lose a bit of body fat from one area or another at some point.

Although there are many slimming straps and devices on the market that claim to boost facial fat loss, losing body fat typically requires making long-term changes to your diet and lifestyle.

How To Lose Face Fat

Here are 8 effective methods to help you lose unwanted fat in your face, along with some simple strategies you can use to prevent fat gain in the long term.

Some of the most popular exercises involve puffing out your cheeks and pushing the air from side to side, puckering your lips on alternating sides, and holding a smile while clenching your teeth for several seconds at a time.

Another study showed that performing facial muscle exercises twice per day for 8 weeks increased muscle thickness and improved facial rejuvenation (

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Keep in mind that research is lacking on the effectiveness of facial exercises for fat loss specifically. More studies are needed to evaluate how these exercises may affect facial fat in humans.

Summary By toning your facial muscles, facial exercises could make your face appear slimmer. Although research is limited, one study found that performing facial muscle exercises improved muscle thickness and facial rejuvenation.

Cardio, or aerobic exercise, is any type of physical activity that increases your heart rate. It’s widely considered a highly effective method for weight loss.

How Many Days Does It Take To Lose Face And Cheek Fat?

Try to get 150–300 minutes of moderate to vigorous exercise each week, which translates to 20–40 minutes of cardio per day (

In fact, one small study found that drinking water before a meal significantly decreased the number of calories consumed during the meal (

Other research suggests that drinking water may temporarily increase your metabolism. Increasing the number of calories you burn over the course of the day can help boost weight loss (

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Summary Drinking water can decrease calorie intake and temporarily increase metabolism. It may also reduce fluid retention to prevent bloating and swelling in your face.

Enjoying the occasional glass of wine with dinner is fine, but excessive alcohol intake can be one of the biggest contributors to fat accumulation and bloating.

Alcohol contains mostly empty calories, meaning that it is high in calories but lacking in important nutrients, such as vitamins and minerals (

How To Lose Weight From Your Face: 6 Expert Backed Tips

It also acts as a diuretic — a substance that increases the production of urine. This can lead to dehydration and water retention (10).

Some research also suggests that alcohol could influence levels of certain hormones that affect hunger and appetite. For example, it may reduce levels of leptin, a hormone that promotes feelings of fullness (

What’s more, studies show that heavy drinking could increase inflammation and may be associated with an increased risk of weight gain, increased belly fat, and obesity (

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According to the current Dietary Guidelines for Americans, moderate drinking is defined as up to two drinks per day for men and up to one drink per day for women (

Summary Excessive alcohol intake may contribute to weight gain, including in the face. It could also cause dehydration, water retention, and decreased feelings of fullness.

These carbs have been heavily processed, which strips them of their beneficial nutrients and fiber and leaves little behind besides sugar and calories.

How To Get Chubby Cheeks Naturally

Because they contain very little fiber, your body digests them rapidly. This leads to spikes and crashes in blood sugar levels and may make you more likely to overeat (

One study in 277 women showed that a higher intake of refined carbs was associated with a higher risk of obesity and greater amount of belly fat (

No studies have looked directly at refined carbs’ effects on facial fat. However, replacing refined carbs with whole grains may help increase overall weight loss, which may also aid facial fat loss (

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Summary Refined carbs can increase blood sugar levels and lead to overeating and fat accumulation. Switching to whole grains may help increase facial fat loss.

Sleep deprivation can cause an increase in levels of the stress hormone cortisol. High cortisol levels come with a long list of potential side effects, including weight gain (

Summary Sleep deprivation can alter metabolism and increase food intake, weight gain, and cortisol levels. Therefore, getting enough sleep may help you increase facial fat loss.

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The main source of sodium in most people’s diets is table salt. You might add it to food from a shaker, but you may also consume it passively as part of processed or premade foods, sauces, and other everyday condiments.

Several studies have shown that a higher intake of sodium can increase fluid retention, especially in people who are more sensitive to the effects of salt (

Processed foods account for more than 75% of sodium intake in the average diet, so cutting out convenience foods, savory snacks, and processed meats can be an effective way to reduce your sodium intake (

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Fiber is a substance in plant foods that your body doesn’t absorb after you consume it. Instead, it moves slowly through your digestive tract, keeping you feeling fuller for longer. In this way, it can help curb cravings and decrease appetite (

In one study in 345 people with overweight and obesity, higher fiber intake was associated with increased weight loss and helped people stick to a low calorie diet (

Another review of 62 studies suggested that eating more soluble fiber may reduce both body weight and waist circumference, even if you don’t restrict your calorie intake (

How To Lose Face Fat Naturally: All You Need To Know

Soluble fiber is a type of fiber that forms a gel when mixed with water. One common type of soluble fiber in the diet is beta glucan, which is found in oatmeal, barley, and other cereals.

Summary Increasing your fiber intake could help reduce your appetite and promote weight loss and fat loss, which may help slim down your face.

There are several important long-term habits and broader lifestyle changes you can use to help prevent weight gain and fat accumulation in the long run:

Can You Keep Fullness In Your Face When Losing Weight?

Summary Following a healthy diet, staying active, getting plenty of sleep, and managing your stress levels can help prevent excess facial fat and weight gain in the long term.

Although losing excess body fat could help reduce the amount of fat in certain body parts — including your face — there is little evidence to support the concept of spot reduction, or fat loss targeted to a specific area.

In fact, several older studies have found that spot reduction is not effective for increasing fat loss in a specific body part (

How To Prevent Facial Fat Loss While Losing Weight? 👙

This is because fat cells are stored throughout your body and can all be broken down and used as fuel during exercise.

Therefore, instead of aiming to lose fat only from your face, it’s best to focus on overall fat loss and weight loss, which can lead to a reduction in excess facial fat.

Summary Rather than focus on losing excess fat from your face specifically, it’s best to focus on overall fat loss and weight loss. When you lose weight overall, you’ll lose it from your face too.

Will My Face Change If I Lost Weight?

Switching up your diet, adding exercise to your routine, and adjusting some of your daily habits are all effective ways to increase fat loss and weight loss, which may help slim down your face in the process.

For best results, be sure to pair these tips with a balanced diet and regular exercise to support weight management and improve overall health.

For an easy, three-step plan to start losing excess body fat and facial fat, check out this guide, which also includes some easy and delicious meal and snack ideas.This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT and by staff writer, Aly Rusciano. Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

How To Lose Face Fat: 8 Natural Ways To Slim Chubby Cheeks

Carrying excess weight in your face can be frustrating. Although it's not possible to lose weight only in your face, losing weight in general may help to slim your face. There are also helpful lifestyle changes you can make to reduce weight and puffiness in your face, and you can incorporate facial exercises and massage to get a slimmer face. Make sure to check with your doctor since there are some conditions and medications that can cause you to gain weight in your face. With time and effort, you will start seeing a slimmer face looking back at you in the mirror.

This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT and by staff writer, Aly Rusciano. Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios