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How To Lose Face Fat: 5 Effective Tips For A Slimmer Face In 2024

how to lose face fat
Consistent healthy habits can help you lose face fat. Photo: Ba Le Ho

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If you are wondering how to lose face fat, you are not alone. Many people struggle with excess facial fat in their cheeks, chin, or neck. While there is no magic formula for how to lose face fat overnight, there are some effective ways to reduce it over time. 

Limiting your intake of carbs per day can effectively reduce fat in your face and throughout your body. Most of the best methods of how to lose fat in the face are the same ways to get rid of any fat — healthy eating, exercise, and good lifestyle choices.  

In this article, we will share with you some ways to lose face fat, the causes of excess face fat, and how to prevent it in the future. We will also answer frequently asked questions about losing face fat. Read on to find out more.

How To Get Rid Of Face Fat?

  1. Eat fewer carbs per day.
  2. Increase your protein intake.
  3. Drink more water.
  4. Do cardio exercises.
  5. Do facial exercises.

Best Ways To Lose Face Fat

One of the best methods to get rid of face fat is to lose excess body weight. Levels of face fat and body fat are so closely linked that, according to a 2018 study,[1] people could reliably estimate a person’s excess body fat just by looking at their facial fat. 

The most reliable method of naturally reducing face fat is to maintain a calorie deficit. A calorie deficit means you burn more calories than you consume, forcing your body to use its stored fat for energy. Here are some ways to create a calorie deficit and lose weight in your face and body.

Eat Fewer Carbs Per Day

Carbohydrates are one of the main sources of calories in most diets. Reducing carbohydrates can help you lower your calorie intake and lose weight. 

Carbs also retain water in your body, making your face look bloated and puffy. By eating fewer carbs per day, you can reduce water retention and slim down your face. 

When you do eat carbs, aim for complex carbs that are high in fiber and low in sugar, such as whole grains, fruits, vegetables, and legumes. Avoid processed foods, which are often high in carbs as well as sugar, salt, and unhealthy fats. 

Increase Your Protein Intake

Increase Your Protein Intake
Foods high in protein can benefit your health. Photo: Craevschii Family/Shutterstock

Protein is a macronutrient that can help you lose weight and face fat. Protein helps you feel full and satisfied, which can prevent overeating and cravings. Protein also boosts your metabolism and helps you build muscle mass,[2] which can increase your calorie burning and improve your body composition. 

Aim for around 1 to 1.6 grams of protein[3] per kilogram of body weight per day, depending on your activity level. A kilogram is about 2.2 pounds, so that’s 0.45 to 0.72 grams per pound, or 67.5 to 108 grams for a 150-pound person. Someone who exercises regularly may need to consume more protein.

Choose lean sources of protein that are low in fat and calories, such as chicken, turkey, fish, eggs, dairy, tofu, and beans. If you’re struggling to get enough protein, a supplement may help you.

Drink More Water

Adequate water intake is essential for health and can help manage your weight. Water helps you flush out toxins and waste from your body, hydrate your cells[4] and tissues, and regulate your appetite[5] and digestion. 

Drinking water can make you feel full and enhance weight loss. Water helps your digestion and appetite, but when you’re drinking water, you’re also not drinking soda or other sugary drinks. 

Studies have shown that people who eat food with more calories adjust and eat less during the rest of the day, but people who drink more calories[6] don’t make the same adjustment. Drinking water instead of beverages containing sugar and calories can be an effective weight loss strategy.

The amount of water you should drink[7] varies depending on the person and their activity level. 

Do Cardio Exercises

Do Cardio Exercises
Cardio helps burn calories, reducing body fat. Photo: Jacob Lund/Shutterstock

Cardio exercises are physical activities that make you breathe faster and increase your heart rate. They can help you burn calories and fat from your whole body, including your face. Cardio exercises can also improve your blood circulation[8] and oxygen delivery to your cells and tissues, which can enhance your skin health and appearance. 

According to the Centers for Disease Control,[9] you should aim for at least 150 minutes of moderate-intensity cardio exercises per week or more to lose weight faster. Some examples of cardio exercises are running, cycling, swimming, dancing, skipping rope, or doing aerobics. The AHA also recommends doing resistance and strength exercises two days a week. 

Do Facial Exercises

Facial exercises[10] are specific movements that target the muscles in your face. They can help you tone and tighten your facial muscles, making your face look slimmer and more defined. Facial exercises can also improve your facial expression and posture, enhancing your attractiveness and confidence. 

If you want to know how to lose face fat, exercise can help. These exercises won’t burn fat directly on your face, but they can add tone and definition, making the fat less noticeable. Some examples of facial exercises are cheek puffing, lip puckering, smiling with clenched teeth, jaw-dropping, tongue rolling, or eye squeezing.

Causes Of Excess Face Fat

Unhealthy Lifestyle

Weight gain often increases fat throughout the body, including the face. People often gain weight due to a lifestyle involving a lot of sitting instead of exercising. Eating highly processed foods can also contribute to facial fat.


As people age, they tend to lose muscle mass and bone density in their bodies, including their faces. This can cause their skin to sag and droop, creating wrinkles and folds in their face. Aging also affects collagen production[11] and elasticity in their skin, making their skin thinner and less firm.

Hormonal Changes

Hormonal changes can also affect the amount of fat in the face — commonly during puberty, menopause, and some medical procedures. Hormones such as estrogen, progesterone, testosterone, cortisol, or thyroid can fluctuate and cause weight gain or loss in the body and face. Hormonal changes can also affect water retention[12] and inflammation in the body and face, which can make the face look swollen or puffy.

Is It Possible To Lose Only Facial Fat?

The short answer is no. It is not possible to lose fat in your face without affecting the rest of the body. This is because fat loss occurs throughout the body — you cannot choose where on your body you burn fat. 

When you create a calorie deficit, your body will use stored fat from all over the body for energy, including your face. 

However, some people may notice more fat loss in their faces than others. This is primarily due to genetics. People with different face shapes may also notice that certain parts of their face lose fat before others.

Methods used to lose fat will also help lose fat throughout the body. However, this is often a long and difficult process that requires dedication to a healthy lifestyle.

How To Prevent Facial Fat?

The best way to prevent facial fat is to maintain a healthy weight and lifestyle. This includes following a balanced diet, drinking enough water, and exercising regularly. Ideally, you should include cardio and strength training in your exercise routine. 

There are also things you can do to make your skin healthier. Take care of it by using sunscreen, moisturizer, and gentle cleansers. You should also avoid smoking and stress, which can damage your skin and cause premature aging.

Avoiding processed foods with high salt content and drinking enough water can also reduce bloating and water weight, often giving the face a more prominent appearance. This won’t prevent genuine fat, but it will slim the appearance of your face. If you’re looking for how to lose face fat quickly, reducing bloating is the fastest way to start.

The Bottom Line

While it’s impossible to target face fat exclusively, general weight loss and maintaining a healthy lifestyle can help reduce fat in the face. Remember that everyone’s body is unique, and losing face fat may take time and patience.

Losing face fat is difficult, but it is possible with patience and perseverance. Following the tips we shared in this article can reduce your face fat and improve your appearance and confidence. 

Losing face fat is not only about aesthetics but also about health and wellness. By losing weight and taking care of your body and face, you can prevent many diseases and complications that are associated with excess fat and poor lifestyle choices. Start today and enjoy the benefits of a slimmer and healthier face.

Frequently Asked Questions

How long does it take to lose face fat?

It varies from person to person based on their genetic makeup, diet, exercise routine, and overall health. However, most people can expect to see some changes[13] after four to eight weeks of a healthy hypocaloric diet and exercise.

How can I lose face fat overnight?

While losing face fat overnight is impossible, staying hydrated and getting adequate sleep can help reduce bloating. Apply a cold compress or ice pack to your face to reduce bloating.

How can you lose face fat in 24 hours?

It’s unrealistic to lose a significant amount of face fat in 24 hours, as burning fat takes longer than that. However, avoiding salty foods and drinking plenty of water can help reduce bloating.

What foods help lose face fat?

Foods rich in protein, like fish, lean meats, eggs, fruits, vegetables, and low-fat dairy products, can help lose face fat. These foods are high in protein, fiber, and water and can help you feel full and satisfied.

What exercise burns the most face fat?

While there’s no specific exercise for face fat, cardio workouts are best for reducing overall body fat. You can also try how to lose face fat exercises like the jaw release, fish face, and chin lift.

+ 13 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Stefan de Jager, Coetzee, N. and Coetzee, V. (2018). Facial Adiposity, Attractiveness, and Health: A Review. Frontiers in Psychology, [online] 9. doi:https://doi.org/10.3389/fpsyg.2018.02562.
  2. Carbone, J.W. and Pasiakos, S.M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, [online] 11(5), pp.1136–1136. doi:https://doi.org/10.3390/nu11051136.
  3. Wu, G. (2016). Dietary protein intake and human health. Food & Function, [online] 7(3), pp.1251–1265. doi:https://doi.org/10.1039/c5fo01530h.
  4. Palma, L., Liliana Tavares Marques, Buján, J. and Luís Monteiro Rodrigues (2015). Dietary water affects human skin hydration and biomechanics. Clinical, Cosmetic and Investigational Dermatology, [online] pp.413–413. doi:https://doi.org/10.2147/ccid.s86822.
  5. McKay, N.J., Belous, I.V. and Temple, J.L. (2018). Increasing water intake influences hunger and food preference, but does not reliably suppress energy intake in adults. Physiology & Behavior, [online] 194, pp.15–22. doi:https://doi.org/10.1016/j.physbeh.2018.04.024.
  6. Allison, D.B. (2013). Liquid calories, energy compensation and weight: what we know and what we still need to learn. British Journal of Nutrition, [online] 111(3), pp.384–386. doi:https://doi.org/10.1017/s0007114513003309.
  7. Armstrong, L.E. and Johnson, E.C. (2018). Water Intake, Water Balance, and the Elusive Daily Water Requirement. Nutrients, [online] 10(12), pp.1928–1928. doi:https://doi.org/10.3390/nu10121928.
  8. Nystoriak, M.A. and Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine, [online] 5. doi:https://doi.org/10.3389/fcvm.2018.00135.
  9. CDC (2023). How much physical activity do adults need? [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
  10. John Van Borsel, Marie-Camille De Vos, Bastiaansen, K., Welvaert, J. and Lambert, J. (2014). The Effectiveness of Facial Exercises for Facial Rejuvenation. Aesthetic Surgery Journal, [online] 34(1), pp.22–27. doi:https://doi.org/10.1177/1090820×13514583.
  11. Al-Atif, H.M. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Field of Dermatology and Cosmetics. Dermatology practical & conceptual, [online] pp.e2022018–e2022018. doi:https://doi.org/10.5826/dpc.1201a18.
  12. Gabrielle E.W. Giersch, Charkoudian, N., Morrissey, M.C., Butler, C.R., Colburn, A.T., Caldwell, A.R., Kavouras, S.A. and Casa, D.J. (2021). Estrogen to Progesterone Ratio and Fluid Regulatory Responses to Varying Degrees and Methods of Dehydration. Frontiers in sports and active living, [online] 3. doi:https://doi.org/10.3389/fspor.2021.722305.
  13. Greenway, F.L. (2015). Physiological adaptations to weight loss and factors favouring weight regain. International Journal of Obesity, [online] 39(8), pp.1188–1196. doi:https://doi.org/10.1038/ijo.2015.59.


Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More