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How To Lose Face Fat In 24 Hours: 5 Techniques You Should Know In 2024

how to lose face fat in 24 hours
Healthy habits can help with losing face fat. Photo: antoniodiaz/Shutterstock

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Many of us are seeking new ways to optimize our wellness and fitness. We may not have considered it before, but we can look at our facial fat as an indication of our health.[1] For this reason, many people now desire to know how to lose face fat in 24 hours.

Losing fat within one day needs to be approached delicately and sensitively to ensure it is achieved safely. Some methods may be more efficient than others, and some may have longer-lasting results. However, any method employed effectively will be beneficial to you.

We will discuss the regimens you can implement to help you lose face fat. This includes certain dietary measures, physical exercises, and lifestyle habits like stress relief and adequate sleep. This will allow your face and body to reflect overall health.

How To Lose Face Fat In 24 Hours

Here are five tips for losing face fat in 24 hours:

  • Refresh your diet.
  • Monitor your fluids.
  • Engage in physical activity.
  • Improve stress management.
  • Catch up on sleep.

5 Effective Techniques To Lose Face Fat In 24 Hours

There are several effective techniques to lose face fat in 24 hours. Do no fear, as these methods aren’t overly complicated or difficult to sustain.

First, we must consider that spot fat reduction, such as targeting the face or thighs, is difficult to achieve. Therefore, it could be more effective to address excess body fat. Many of these methods are common tools to lose weight, thus improving facial fat and body weight.

Refresh Your Diet

how to lose face fat in 24 hours
A healthy, balanced diet promotes weight loss. Photo: stockukraine/Shutterstock

When wondering how to get rid of face fat, your diet is a great place to start. This could mean reducing carbs, adding more protein, and incorporating healthier fats. Additionally, good sources of fiber,[2] like whole grains and legumes, can promote satiety and curb cravings that contribute to overeating.

Bring vibrancy to your life and a balanced diet by eating a variety of fruits and vegetables. These brightly-colored foods contain antioxidants and phytonutrients[3] that influence factors such as inflammation and triglycerides that can contribute to weight loss.

Additionally, it is important to maintain a calorie deficit to promote weight loss. This means expending a greater number of calories than you consume.

Following a calorie deficit doesn’t always mean eating less food. Instead, try focusing on the sources, such as removing calorie-dense foods like sugary snacks or fatty meats. Opt for nutrient-dense foods that contain fiber and lean protein and encourage satiety.

Monitor Your Fluids

Another way to achieve face fat loss in 7 days is to control your fluid intake.[4] Increasing the amount of water you drink is beneficial because water can dampen your appetite by making you feel full. Hydration is important because a dehydrated state can interfere with efficient metabolism and cause you to lose weight more slowly.

Alcohol consumption may need to be restricted because it can drive dehydration and water retention. This can lead to bloating and excess facial fat.

Alcohol may also suppress hunger hormones, which results in greater food consumption.[5] Note that alcohol also contains empty calories, which can lead to weight gain.

Like processed foods, drinking sodas, energy drinks, and fruit juices can contribute to added sugars in your diet. Reduce the chances of taking in added sugars[6] by blending up some homemade fruit and vegetable juices. You can also try drinking unsweetened teas and add unsweetened plant-based beverages or fat-free milk to your coffee.

Engage In Physical Activity

While on the hunt to figure out how to lose weight in your face fast, consider physical activity and cardio exercises. These workouts are good for burning calories and fat.[7]

Oxygen can be delivered to your cells and tissues more efficiently as your blood circulation improves.[8] This can breathe life into your skincare and facial appearance.

Maintain your total body workout regimen and include some facial exercises in your routine. These stretches include puckering your lips and squeezing your cheeks as you smile. Alternatively, you can blow air out of your lips and do jaw flexes.

Doing these exercises will help you tighten your appearance to look slimmer and achieve more toned and firm facial muscles.[9]

Improve Stress Management

how to lose face fat in 24 hours
Reduce stress levels through deep breathing and meditation. Photo: fizkes/Shutterstock

Consider ways to get your stress under control when thinking of how to lose weight in your face. Stress goes hand in hand with hormonal fluctuations, and these changes can impact water retention.[10] This is often accompanied by increased inflammation that causes your face to look swollen.

Hormonal imbalances impact the stress hormones and appetite-regulating hormones, which can result in weight gain. The stress hormone cortisol[11] reduces inflammation and regulates blood pressure and blood sugar levels. It also helps convert food into energy to be used.

However, when there is a state of chronic stress, it can disturb the hypothalamic-pituitary-adrenal axis. This dysregulates hormone balance and secretion, which can cause greater levels of the hunger hormone ghrelin. Ghrelin will stimulate appetite and lead to overeating.

To manage your stress, employ deep breathing exercises and meditation to help you control any stressors in your life.

Catch Up On Sleep

Adequate sleep is an integral part of stress management and encouraging hormonal balance. If your sleep pattern is distorted,[12] it can make losing weight more difficult because hunger is not adequately regulated.

Changes in cortisol during the day and melatonin at night, as well as altered levels of ghrelin, can lead to hunger. This could lead to waking at night to feed night cravings.

Figure out a sleep schedule that works for you. This could include eating dinner early in the evening and winding down to be asleep by 8:00 pm. Try to eat a dinner filled with protein and fiber before going to bed so you’ll stay full during the night.

You may see good results if you stop screen time an hour or two before going to bed. Additionally, try meditating in dark rooms with white noise sounds to encourage healthy sleep.

Causes Of Facial Fat

Inadequate Diet

You may develop a puffy face because of unhealthy dietary habits. The sugar and processed components of some of the most accessible foods may lead to weight gain in the body and face. Additionally, some chemicals[13] can act on hormones and metabolic processes that lead to the accumulation of fat.

Medical Conditions And Treatments

Medical conditions related to changes in hormone production, such as Cushing’s Syndrome,[14] can often cause a puffier face. This disorder develops when excessive amounts of cortisol are produced over time.

Another notable condition that presents with facial fat is familial partial lipodystrophy.[15] In this genetic disorder,  fat deposits develop in the face, neck, and other areas of the body.

Not only can facial fat occur as a manifestation of some disorders, but it can also be an effect of some medications and treatments. This most commonly includes steroid medications. If this is a concern, consult your physician to discuss changes regarding medication.

Sedentary Lifestyle And Aging

Increased facial fat can also be attributed to natural aging.[16] As you get older, your face is capable of holding more fat. This can become sagging jowls and develop into fat within the chin and neck.

This is only exacerbated by a lack of physical activity. Just as you should stay active and engage in exercise to achieve weight loss and physical fitness, exercise can help reduce facial fat. When you do workouts to trim your entire body, the weight will be lost within your face as well.

Is It Possible To Lose Face Fat In A Day?

When discussing how to lose face fat, remember that it typically takes more than one day to burn and lose a considerable amount of fat. This applies to any area of your body.

On average, it takes about one or two months to start seeing a difference in face fat, but it can vary for individuals based on genetics, diet, and lifestyle. You can use a cold compress or ice pack to promote overnight losses to reduce facial bloating.

What Not To Do If You Want To Lose Face Fat Quickly

If you want to lose fat in your face quickly, try not to consume fattening foods and drinks, like beer, sugary drinks, and refined carbs. These include pastries, white bread, and other convenient food products. Remove salty foods, which can cause bloating, and try to stick to a consistent sleep schedule.


As you navigate how to lose fat in your face, remember you can utilize similar tools that would ordinarily be used to shed body fat. This includes exercising regularly, with a range of yoga, strength training, and aerobics. You can pursue a more targeted workout by doing facial exercises that tone up and tighten your facial muscles.

Improving your sleep and stress management are also important components of facial fat loss. Meditate throughout the day, explore a stretching routine, and do deep breathing exercises to alleviate stress. This can help you to calm down before bed, allowing you to feel clear-headed and relaxed for restful sleep.

Your diet is a vital part of losing facial fat. Adhere to a nutrient-dense diet consisting of complex carbs like fiber-rich vegetables and fruits that boost your satiety. Mindfully chew and savor the food and eat in smaller portions to help control your caloric intake.

Add high-quality fat-burning supplements into your routine if you need help optimizing metabolism and losing excess fat. Fat burners can decrease your appetite and reduce your caloric intake. These lifestyle changes can effectively reduce body fat and facial fat.

Frequently Asked Questions

Are there any risks involved in losing face fat quickly?

Proceed with caution regarding the speed of fat loss. Consult your doctor about safety if the fat is related to a disorder. Avoid creating too much of a caloric deficit and overexerting yourself during workouts.

Can stress or lack of sleep contribute to face fat?

Stress and lack of sleep are often noted contributors to weight gain. This impacts total weight gain and fat buildup in the face. Being well-rested and alleviating stress can resolve bloating and help support weight maintenance.

Can specific foods help in reducing face fat?

A healthy diet consisting of protein and fiber can help you lose facial fat. Try eating vegetables, fruits, lean meats, and fish, like turkey or salmon. Avoid eating highly sugared and salted foods.

Does drinking water make your face slimmer?

Yes. Consistently drinking water will boost hydration and can help prevent your face from bloating. Water also supports skin elasticity, promoting tighter skin.

+ 16 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. Siti Nurshabani Salleh, Adli, A., Mohd Nizam Zahary, Naresh Bhaskar Raj and Abbe (2019). Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials. Foods, [online] 8(1), pp.15–15. doi:https://doi.org/10.3390/foods8010015.
  3. Deledda, A., Annunziata, G., Gian Carlo Tenore, Palmas, V., Manzin, A. and Velluzzi, F. (2021). Diet-Derived Antioxidants and Their Role in Inflammation, Obesity and Gut Microbiota Modulation. Antioxidants, [online] 10(5), pp.708–708. doi:https://doi.org/10.3390/antiox10050708.
  4. Vij, V. (2013). Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects. Journal of Clinical and Diagnostic Research. [online] doi:https://doi.org/10.7860/jcdr/2013/5862.3344.
  5. Traversy, G. and Chaput, J. (2015). Alcohol Consumption and Obesity: An Update. Current Obesity Reports, [online] 4(1), pp.122–130. doi:https://doi.org/10.1007/s13679-014-0129-4.
  6. CDC (2023). Rethink Your Drink . [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/healthyweight/healthy_eating/drinks.html
  7. M. Brennan Harris and Kuo, C. (2021). Scientific Challenges on Theory of Fat Burning by Exercise. Frontiers in Physiology, [online] 12. doi:https://doi.org/10.3389/fphys.2021.685166.
  8. Heimo Mairbäurl (2013). Red blood cells in sports: effects of exercise and training on oxygen supply by red blood cells. Frontiers in Physiology, [online] 4. doi:https://doi.org/10.3389/fphys.2013.00332.
  9. Abe, T. and Loenneke, J.P. (2019). The Influence of Facial Muscle Training on the Facial Soft Tissue Profile: A Brief Review. Cosmetics, [online] 6(3), pp.50–50. doi:https://doi.org/10.3390/cosmetics6030050.
  10. 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.
  11. Chao, A.M., Jastreboff, A.M., White, M.A., Grilo, C.M. and Sinha, R. (2017). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity, [online] 25(4), pp.713–720. doi:https://doi.org/10.1002/oby.21790.
  12. Naima Covassin, Singh, P., McCrady-Spitzer, S.K., St, E.K., Calvin, A.D., Levine, J.A. and Somers, V.K. (2022). Effects of Experimental Sleep Restriction on Energy Intake, Energy Expenditure, and Visceral Obesity. Journal of the American College of Cardiology, [online] 79(13), pp.1254–1265. doi:https://doi.org/10.1016/j.jacc.2022.01.038.
  13. Kladnická, I., Bludovská, M., Iveta Plavinova, Luděk Müller and Müllerová, D. (2022). Obesogens in Foods. Biomolecules, [online] 12(5), pp.680–680. doi:https://doi.org/10.3390/biom12050680.
  14. and, D. (2023). Cushing’s Syndrome. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/endocrine-diseases/cushings-syndrome#:~:text=Cushing’s%20syndrome%20is%20a%20disorder,glucose%2C%20also%20called%20blood%20sugar
  15. Rutkowska, L., Dominik Salachna, Lewandowski, K., Andrzej Lewiński and Gach, A. (2022). Familial Partial Lipodystrophy—Literature Review and Report of a Novel Variant in PPARG Expanding the Spectrum of Disease-Causing Alterations in FPLD3. Diagnostics, [online] 12(5), pp.1122–1122. doi:https://doi.org/10.3390/diagnostics12051122.
  16. Swift, A., Liew, S., Weinkle, S., Garcia, J.K. and Silberberg, M. (2020). The Facial Aging Process From the ‘Inside Out’. Aesthetic Surgery Journal, [online] 41(10), pp.1107–1119. doi:https://doi.org/10.1093/asj/sjaa339.


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