How to Lose Face Fat

Have you ever looked in the mirror and wished you could just magically melt away your face fat? It may be time to explore options to get rid of this fat so you can reveal a smoother and youthful facial appearance. This article explores both lifestyle and cosmetic options to help achieve the sculpted facial appearance that you so desire. 

Cut Back on Calories

The most effective way to lose weight (including face fat) is to consume fewer calories than you burn. You need to create a caloric deficit by eating fewer calories than your body needs to maintain its current weight. A calorie deficit of 500 to 1,000 calories per day translates to about 1 to 2 pounds in lost weight per week.

But just how do you reduce your caloric intake? Focus on eating nutrient-dense foods that are low in calories but high in fiber, protein, and healthy fats. Some good examples include the following:

  • Leafy greens like spinach, kale, and collard greens
  • Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
  • Fruits like berries, apples, and citrus fruits
  • Lean protein sources like chicken, fish, and tofu
  • Healthy fats like avocado, nuts, and seeds
  • Avoid foods that are high in sugar, refined carbohydrates, and saturated fats, as these contribute to weight gain and inflammation in the body.

Take Up Cardiovascular Exercises

Cardiovascular exercise is an effective way to burn calories and reduce overall body fat (including face fat). Aim for at least 30 minutes of moderate to vigorous cardiovascular exercise per day. Examples of these workouts include brisk walking, jogging, cycling, or swimming.

Interval training (alternating between high-intensity and low-intensity exercise) also help burn more calories in less time. For example, you might alternate between 30 seconds of sprinting and 1 minute of walking for 10 to 20 minutes.

Incorporate Resistance Training

Resistance training is all about lifting weights or using resistance bands in order to build lean muscle mass. This in turn help burn more calories throughout the day. Aim for at least two resistance training sessions per week, targeting all major muscle groups.

Some effective exercises for targeting the muscles in your face and neck include:

  • Neck rotations
  • Chin lifts
  • Cheek lifts
  • Jaw releases

Drink Plenty of Water

Drinking plenty of water is crucial to flush out excess sodium and fluids from your body. This may then reduce puffiness and bloating in your face. Aim for at least 8 to 10 glasses of water per day, and avoid sugary drinks and alcohol because they dehydrate you and contribute to bloating.

Get Enough Sleep

Getting enough sleep is essential for weight loss and overall health. Lack of sleep increase levels of the hormone cortisol and contributes to weight gain and inflammation in the body. Aim for at least 7 to 8 hours of sleep per night, and try to establish a regular sleep routine by going to bed and waking up at the same time each day.

Reduce Your Stress Levels

Stress contributes to weight gain and inflammation in the body. For this reason, you need to find ways to manage your stress levels. Some good options include:

  • Meditation or deep breathing exercises
  • Yoga or other gentle exercise
  • Spending time in nature
  • Listening to calming music or sounds

Avoid Smoking and Excessive Alcohol Consumption

Smoking and excessive alcohol consumption both contribute to weight gain and inflammation in the body. Smoking also causes premature aging of the skin, leading to wrinkles and sagging.

If you smoke, consider quitting, and if you drink alcohol, do so in moderation. The Centers for Disease Control and Prevention recommends that women limit their alcohol consumption to one drink per day and men limit their consumption to two drinks per day.

Consider Cosmetic Procedures

If you’ve tried the above strategies and are still struggling with excess face fat, you may want to consider cosmetic procedures. Some options include:

  • Liposuction – this surgical procedure involves removing excess fat from the face and neck area through small incisions. It’s an effective way to target specific areas of fat, but it does require some downtime for recovery.
  • CoolSculpting – this non-invasive procedure uses cold temperatures to freeze and destroy fat cells, which are then naturally eliminated from the body. It’s a relatively quick procedure with minimal downtime.
  • Kybella – this injection contains a synthetic form of deoxycholic acid, which helps break down and absorb fat cells. It’s an effective way to reduce the appearance of a double chin, but it may cause some swelling and bruising.

It’s important to note that cosmetic procedures are not a substitute for healthy lifestyle habits like diet and exercise. Additionally, not all procedures may be suitable for everyone, and it’s important to consult with a qualified plastic surgeon or dermatologist to determine the best course of action for your individual needs and goals.


By focusing on a healthy diet, regular exercise, and stress management, you can achieve a more toned and youthful appearance that makes you feel confident and beautiful. And if you’re still struggling with excess face fat, don’t be afraid to explore cosmetic procedures as a potential option.