How to Lose Face Fat?

Gaining weight in your face can be caused by various situations, medical issues, and lifestyle choices. Maybe you’ve noticed more fat beneath your eyes or chin, or a more puffy appearance when you look in the mirror.

Fortunately, several ways exist to reduce facial fat, lead a healthy lifestyle, and have the desired cosmetic effects. Discover the major reasons for facial weight increase and how to minimize it by reading on.

Face fat: what is it?

Subcutaneous fat, or face fat, is extra fatty tissues that build up under the skin, giving the appearance of larger, rounder features. Unlike buccal fat, this outer layer of face fat may be removed with appropriate and healthful activity and nutrition. Your arms, legs, belly, and face are among the body regions where fat might build up when you gain weight.

What leads to facial weight gain?

Understanding the possible reasons for weight loss in your face is the best place to start. When you approach your weight reduction journey and choose strategies to address the issue, knowing these factors will help you get better outcomes.

A poor diet

The quantity of fat that is accumulated on your face and body is influenced by a bad diet. You are more likely to gain weight if your diet is deficient in vital nutrients and you are using more energy than you need. This occurs as a result of your body producing an excess of calories. If the majority of the foods and beverages in your diet are highly processed and rich in calories but poor in nutrients, you may be overeating.

According to 2017 research, eating a lot of salt over time can also make your face appear bloated or puffy. This is because too much salt might encourage water retention.

Genetics

Additionally, genetics can influence fat storage and determine the contour of your face. This makes it challenging to identify and eliminate facial fat, especially in the face. On the other hand, losing weight overall could help you get rid of extra facial fat.

Not only is your heritage associated with the form of your face, but genetics also plays a role in your likelihood of becoming overweight or obese. A 2017 study² found that environmental variables (such as lifestyle choices, fast food intake, and access to nutritious foods) and genetic factors work together to influence the development of obesity. Obesity, severe obesity, and overweight all have an impact on the amount of fat that accumulates in your face.

Growing older

As you age, your body undergoes several changes. As people age, their body composition changes. Even healthy, “weight-stable” people may see a decline in muscle mass and an increase in body fat, which leads to more fat being deposited in the face.

Hormones

Before, during, or even after perimenopause (the time of transition leading to menopause), it is not unusual for a woman’s face to swell. You may also suffer facial swelling that might be misinterpreted for weight gain because of an increase in the hormone progesterone, which causes many PMS symptoms.

The typical rise in total body fat mass among perimenopausal women is 10%, according to Dr. Lauren Jane of Happy Healthy You³. Individual differences in the redistribution of fat storage imply that facial weight increase may be a possible indication.

Absence of exercise

Higher body fat percentages can result from inactivity, particularly when paired with a poor diet that gives you more energy than your body needs. Maintaining a healthy body weight and form requires exercise since it tones muscles and burns fat.

Drinking alcohol

Excessive alcohol consumption might lead to facial weight gain. According to a 2010 study4, participants’ weight growth throughout the same ten-year period was correlated with their alcohol use. Compared to non-drinkers, drinkers who started the trial at an average weight were more likely to acquire weight and become overweight or obese.

Weight loss techniques for your face:

You can take measures to lower your total body fat mass and maintain a healthy level since weight increase in your face is strongly associated with weight gain in other parts of your body. Nonetheless, several particular practices have been demonstrated to assist people in addressing facial weight gain.

A Balanced Diet:

Choosing a healthy diet that includes fresh fruits and green vegetables is a fantastic approach to reducing facial fat. Eat a substantial, high-protein breakfast to sustain your energy levels and satisfy your hunger for the duration. Reduce your intake of fried foods, sugar, and salt since these foods raise blood sugar levels and generate excess body fat.

A common suggestion for managing your weight in general and maybe reducing face fat is to consume more fiber.

Plant foods include fiber, which your body does not absorb after consumption. Rather, it passes through your digestive system gradually, which prolongs the sense of fullness. It could lessen appetite and suppress cravings in this way.

A natural ingredient in many foods, fiber may be found in:

• fruits
• vegetables
• nuts
• seeds
• whole grains
• legumes

Hydration Is Key:

Water consumption increases metabolism, keeps you full, and lessens unexpected hunger attacks. Your body may retain water in your cheeks and body as a result of consuming less water, which can lead to face fat. Drinking lots of water helps the body rid itself of toxic substances, which improves fluid circulation and lessens puffiness and bloating.

Get Plenty of Sleep: 

Lack of sleep can cause your body’s cortisol levels, or stress hormone, to rise, which can lead to erratic eating patterns and an increase in body and facial fat. Sleeping six to eight hours a night helps the body burn fat faster, which lowers water retention and makes the body appear leaner.

Total Loss of Weight:

Excessive body fat buildup frequently results in face fat, which makes you seem fuller and puffier. Frequent exercise and the addition of cardio to the regimen can help reduce body weight overall, increase metabolism, and have noticeable effects on facial and body slimming.

Changes in Lifestyle

Maintaining a healthy weight through lifestyle modifications is the most effective strategy to avoid face fat. Overweight people are more likely to have fat surrounding their faces than people who sustain a healthy weight. Sharply chiseled features can be ensured by frequent exercise and a diet high in lean protein, entire fruits, and vegetables. Processed foods should be avoided.

Monitor Your Sodium Intake

One of the main components that contributes to the body’s water retention, which manifests on the face, is sodium. Water retention may be avoided with a low salt diet, and the body becomes lighter as more water is expelled. It manifests on the face.

Refuse Sugar

Reducing refined carbohydrates, such as sugar, is crucial in addition to calorie restriction. Unwanted fat on the face and around the belly has been connected to sugar. To reduce your sugar cravings, use stevia leaves or other healthy alternatives.

Include cardio in your regimen.

Cardio, also known as aerobic exercise, is any physical activity that causes your heart rate to increase. A 12-week aerobic training program’s effects on body composition were investigated in 2023 research including 60 women.

Participants in the aerobic exercise program gained lean muscle mass and had substantial decreases in body weight, waist circumference, and body fat percentage after 12 weeks.

Additionally, 2022 research indicates that aerobic exercise is significantly more advantageous when combined with strength training and a healthy diet.

Adults should engage in two days of weight training and at least 150 minutes a week of moderate-intensity aerobic exercise, according to the Centers for Disease Control and Prevention (CDC).

Typical cardiac exercise examples include:

• running
• dancing
• walking
• biking
• swimming

Do some face workouts.

Facial workouts are a great way to tone the muscles in your face and give it a more youthful, leaner appearance. Consider adding a few of these incredible workouts to your routine.

Lip Pull Exercise: While your head remains still, extend your jawbones to try to raise your bottom lip as high as you can.

Benefits include sharp jawbones, a pointed chin, and a complete facelift.

Chin Lift Exercise: Lean your head back so that it faces the ceiling while you remain still. To put tension on the jawline, now draw your lips into a kissing position.

Benefit: The exercise works well to define the chin and jawline.

Fish Lip Exercise: Make your lips resemble a fish by sucking your lips and cheeks inside your mouth while keeping your head still. Do this stance 20 times after holding it for 15 to 20 seconds.

Benefit: By stretching and toning the cheek muscles, the fish lip exercise makes the face appear thinner.

Jaw Release Exercise: Try to simulate chewing your meal by closing your mouth while sitting in a neutral position. After 20 seconds, take a break and do this ten to fifteen times.

Benefit: By reducing double chins, the workout will create a more attractive jawline.

Mouthwash Exercise: Try filling your mouth with air and pretending that you are using a mouthwash by moving the air from one side of your cheek to the other. After 15 seconds of continuous workout, rest, and repeat ten times.

Benefits of this technique include toning your cheek muscles and giving you a sculpted jawline.

Yoga Poses

Yoga poses are a natural, long-lasting, painless method of slimming the face, even if they might not be as rapid as other activities. If done correctly, the yoga positions listed below are certain to provide beneficial effects.

Simha Mudra (Lion Pose)

Get down on all fours, kneel, and place your hands on your thighs. Your lips should be open and your tongue should be firmly inserted downward towards the chin. While inhaling through the mouth, make a sound from down the throat that simulates the roar of a lion. Do the workout five times.

Benefits: The lion position strengthens the muscles around the thyroid glands in addition to toning and stretching the face.

Jihva Bandha (Locked Tongue Pose)

Put yourself in the padmasana position. Verify that your hands are resting on your thighs in a comfortable position. As though you were trying to swallow it, try bringing the tip of your tongue towards the rear of your mouth. Try expanding your mouth wide until you feel the muscles in your neck and throat extend while your tongue is at the back of your mouth. After a minute of relaxation, repeat five times.

Benefits: The locked tongue stance gives you a chiseled face and a sculpted jawline while also being quite efficient at exercising all of your facial muscles.

Is it possible to lose just face fat?

The face may seem thinner and avoid excess facial fat if excess body fat is lost and a reasonable weight is maintained. However, it is impossible to reduce fat in a particular place.

In actuality, regardless of the particular body part being worked out, fat cells that are stored throughout the body may be broken down and utilized as energy.

Therefore, rather than concentrating on losing fat from a specific place, like the face, it is preferable to reduce body fat generally through a balanced diet and lifestyle adjustments.

Avoiding too much face fat:

Maintaining a healthy weight through lifestyle modifications is the most effective strategy for preventing face fat. Fat around the face is more common in people who are overweight or obese than in people who maintain a healthy weight.

Here are some pointers for achieving or keeping a modest weight:

• Regularly working out and doing a lot of aerobic exercises
• consuming less processed foods and a well-balanced diet full of entire fruits, vegetables, and lean protein
• staying away from sugary beverages like juices, sodas, and energy drinks 
  drinking lots of water

Summary

Few research have looked into direct methods of reducing face fat.

In general, maintaining a moderate weight is the greatest strategy to avoid and minimize face fat. By making dietary changes, exercising often, and obtaining the recommended amount of sleep, people can do this.

When it comes to reducing extra body fat, cardio workouts are very helpful. Generally speaking, losing weight should make the face look thinner.

A person may want to speak with a personal trainer, dietician, or physician if they are having trouble losing weight. Before making significant dietary or activity modifications, people should always see a doctor.

FAQs

References

• Rd, R. a. M. (2024, November 19). How to Lose Face Fat: 8 Effective Tips. Healthline. https://www.healthline.com/nutrition/lose-fat-in-face-cheeks#takeaway
• Fletcher, J. (2023, September 11). What to do to reduce facial fat. https://www.medicalnewstoday.com/articles/326262#summary
• Basu, S. (2024, May 23). 5 Incredible Ways To Get Rid Of Face Fat. Netmeds. https://www.netmeds.com/health-library/post/5-incredible-ways-to-get-rid-of-face-fat?srsltid=AfmBOoq_wuN5ddAhL6BCPHaXSwqz_-EQKTjRGJ8v6K2om9srooqcOjVr
• Karhade, K., MD. (2024, November 6). How to Reduce Face Fat: 10 Tips to Lose Weight. wikiHow. https://www.wikihow.com/Reduce-Face-Fat
• HealthMatch staff & HealthMatch Pty Ltd. (2022, June 15). How to lose weight in your face. HealthMatch. https://healthmatch.io/weight-management/how-to-lose-weight-in-your-face#the-lowdown