You might have eaten a bit more over the holidays and gained a few pounds, or you might have gained weight over the years.
Or perhaps you’ve spotted more belly fat when buttoning up your high-waisted jeans.
Regardless of what the case is, it is completely normal to want to lose some fat, especially around your face, to feel and look lighter. Weight loss typically goes hand in hand with losing weight from your face.
A plan of regular workouts and following a balanced diet are two of the greatest methods to lose weight and reduce the extra fat from your face in addition to body fat.
As it is challenging to target just one part of your body (like your face) for fat reduction, you should not expect your face to look slimmer if you don’t aim for an overall fat loss.
However, there are specialized strategies to tone the facial muscles to reduce puffiness and make it look slimmer should you wish to focus a bit more on that spot.
This article will focus on 8 effective methods and tricks that can help make your face look slimmer and younger than before.
So, if you are already on your fat loss journey or are about to embark on one, keep on reading below to see how you can help enhance your facial fat loss!
Does Your Face Need To Look Slimmer?
To begin with, be sensible about the need to reduce the fat on your face. Fashion models who are slender and aren’t normally a representation of the average joe rule the world of fashion.
So, if you’re considering starting a weight loss program to look like them and reduce facial fat, you should probably consult a professional before going in too deep.
Since certain people are prone to have fuller face features due to their genetics, you should perhaps pull your DNA into the equation.
Decide whether “plump cheeks” or a “rounder face” is something that other members of your family, like your mum or grandmother, had.
If that is indeed the case, a well-structured diet plan and regular exercise are fantastic ways to stay active and healthy, but they might not be able to help you get rid of your face’s puffiness.
On the other hand, if your weight is already healthy and you are working out regularly, perhaps all you have to do is accept and love yourself and the way you look!
Do You Have A Chubby Or A Puffy Face?
Having a fat face and having a puffy face are two different things. Planning how to lose fat from your face requires a first understanding of the differences between these two.
Too much body fat around the cheeks, chin, and neck causes a chubby face. Instead, fluid retention that causes your face to look bloated is probably the cause of a puffy face.
Dietary habits, dehydration, drinking excessive amounts of alcohol, and hot temperatures can all cause your body to retain fluids. Your cheeks, ankles, and stomach may become swollen and puffy as a result.
To get rid of the extra water in our bodies and obtain a slimmer face, medical experts have several recommendations.
Moreover, facial fat gain can also be a sign of Cushing’s syndrome or the harmful impacts of steroid treatment.
For example, epidural steroid injections, common steroid therapy for persons with cervical, thoracic, or lumbar spine ache, can cause fat to accumulate in the face.
The Center for Disease Control and Prevention (CDC) estimates that over 49% of American adults pursue weight loss each year.
The UK’s number is pretty similar to this one and, with the burden of obesity growing daily, there is a great need for an improvement in the population’s activity and eating patterns.
In the United States, more than 56% of women and 41% of men embark on a weight loss journey. However, a recent report reveals that 95% of dieters fail to reach their weight loss objectives.
Keep in mind that losing weight is a process that takes time, and it becomes considerably more difficult when you choose to reduce weight from a particular body part, like your face.
But, as we’ve already mentioned, even though it is not possible to ‘spot’ reduce fat from one area of your body, there are ways you can help with toning the target area.
Facial Fat: Causes
Face fat is a consequence of additional fat deposits building up along the sides of your face, giving it a rounder, chubbier, and bigger look.
“Moon Face” is the medical name for a fat face. Based on the underlying issue, facial puffiness is something that is fluctuating.
The main causes of face bloat and fat are:
Sedentary Lifestyle
A Bad Diet
Genetic conditions
Aging
Your face’s stored fat is particularly noticeable on the cheeks, jowls, neck, and dewlap. Chubby cheeks are a result of your face’s bone structure, as well as the face’s muscles and tissues.
Your face will seem smaller, for instance, if the masseter muscles between your jaw and cheeks are underdeveloped.
The primary contributor to the added weight on your face, though, is overall weight gain brought on by a sedentary, an unhealthy or insufficient diet, and inadequate sleep or irregular sleeping patterns.
Another factor contributing to fat gain in your face is increased stress.
The stress hormone cortisol might result in fat buildup in your cheeks and neck.
Cortisol levels are also strongly associated with alcohol usage, so that is perhaps something you should consider cutting or reducing to start losing fat from your face.
Other possible explanations like Cushing’s syndrome, which can also lead to the buildup of fat in your face, will be more severe.
These types of issues are completely unaffected by your lifestyle, which means that even if you maintain a healthy diet, engage in regular exercise, and get plenty of sleep, you could still have extra facial fat.
In the case of Cushing syndrome, for example, a pituitary gland tumor will typically result in cancer and abnormalities of the adrenal glands that limit your ability to produce hormones.
But let’s go back to the gist and provide you with all the information you need on how to lose fat from your face.
Top 8 Methods For Reducing Facial Fat
These are the top 8 ways to reduce face fat, lose those plump cheeks, and feel better when you see your reflection in the mirror.
Increase Your Level Of Activity And Exercise To Lose Facial Weight.
Your body’s tissues and cells have collected fat, which is the cause of the extra fat on your face.
Try to incorporate aerobics or cardiovascular activities into your daily schedule if you want to shed pounds efficiently, especially on your face.
These activities speed up your metabolism and raise your pulse rate, which helps your cells burn fat more effectively.
A rising number of research-based pieces of information shows how efficient fat burning may result from cardiovascular activity.
According to research, women with abnormal body-to-mass indices (BMIs) are obese, and this raises their risk for Type 2 diabetes, strokes, and mental health issues.
Cardiovascular activities have the potential to burn fat more effectively, resulting in a smaller physique and toned face.
A general recommendation is that people should engage in physical activity for at least 150 minutes per week (or do 75 minutes of vigorous activity). Whether you prefer to engage in cardio or weightlifting workouts is entirely up to you.
Some people choose to only do cardio, while others swear by the weightlifting machines. Whatever works and makes you happy; the important thing is to be consistent!
Some of the best cardio workouts that can help with overall body fat loss and facial fat loss are jogging, sprinting, bicycling, swimming, and spinning.
Mountain climbing, canoeing, and roller-skating are other, less well-known activities that will help raise your pulse rate and reduce body fat.
Nevertheless, strength training is famous for its toning capabilities. Therefore, it is best to add at least two sessions of strength training workouts to your weekly schedule to see that body and face get toned up.
Indeed, the holy grail of fitness seems to be the perfect mix of cardio and strength training workouts.
Stay Hydrated To Prevent Facial Fluid Retention
Approximately 60% of our body consists of water, and this percentage varies depending on things like age, sex, activity level, food, and hydration.
Your general state of health, both physical and emotional, will greatly benefit from the consumption of a minimum of eight glasses of water per day.
It is important that you drink a minimum of eight glasses and a maximum of twelve glasses of water each day if you want to reduce face fat.
Remember that drinking enough water helps your body’s metabolic functions and supports your homeostasis, which enables your cells to burn fat more quickly across your entire body, especially on your face.
According to a study, drinking water before a meal helps the body burn fat quickly.
A glass of water before your lunch can help you experience feelings of satiety earlier as your stomach will feel fuller thanks to the water filling it in.
This way, you will end up consuming fewer calories and regulating your metabolism better.
To speed up your metabolism, researchers from a different study advise consuming a minimum of eight glasses of water daily. Losing fat from your face can become easier when your body is using up your calories as energy to metabolize the food.
This means that the more calories your body burns for its metabolic functions, the more fat you can lose from your body and face.
Cut Back On Or Quit Drinking Alcohol
It is more than acceptable for you to have your weekly glass of wine with Friday’s late-night dinner, but excessive alcohol consumption is one of the main causes of fat storage and puffiness.
Alcohol is mostly composed of empty calories, which means that it has a good number of calories that unfortunately do not have many essential nutrients like vitamins and minerals.
It also has a diuretic effect, which means that it will increase your toilet visits. In addition to that, feeling dehydrated or bloated can also be a direct result of excessive alcohol consumption.
Additionally, some researchers indicated that alcohol may change the levels of specific hormones that control appetite and hunger.
For instance, it could lower leptin levels, a hormone that encourages a sensation of fullness.
Furthermore, research suggests that excessive alcohol consumption may induce an inflammatory response and raise the risk of gaining weight, and becoming obese, as well as that fat accumulates in the belly area.
The best strategy to prevent weight gain and bloating brought on by alcohol is to reduce your alcohol intake.
Ideally, you should drink in moderation. However, moderation might be too vague of a description, so, to give you a better idea, “moderate” drinking equals no more than two drinks per day for a man and one for a woman.
Still, we advise quitting drinking for a couple of months if you would like to accelerate the fat loss process and give your chubby face a thinner look.
Avoid Refined Carbs Since They Might Make You Gain Weight And Have A Round Face
Your face and neck may become fatter as a result of eating certain foods and, when it comes to weight, refined carbohydrates are your nemesis.
Stop eating foods like spaghetti, sweets, and crackers that are made with refined carbohydrates.
Refined carbohydrates, often referred to as extensively processed carbohydrates, prohibit your body from storing important nutrients and fiber, which causes an excessive buildup of glucose.
Keep in mind that high blood sugar levels might raise your chance of developing Type-2 diabetes and psychological disorders such as depression by raising the level of the stress hormone cortisol in your brain.
According to a 2019 study, foods high in refined carbohydrates have lower concentrations of fiber and other necessary nutrients, which results in blood sugar levels going up.
According to a 2019 NCBI research, women who ate more refined carbohydrates were more likely to become obese, acquire Type-2 diabetes, and accumulate abdominal fat.
Refined carbohydrates may influence the face’s structure as well as the storage of fat in cells, but a 2019 randomized controlled trial found that cutting back on refined carbs and increasing your consumption of healthy grains can help you shed weight off your face.
Another great way to eat less refined carbs is to increase the amount of protein in your daily diet.
Protein is the most filling macronutrient that can significantly help you lose weight and keep it off, whilst helping you build lean muscle and lose fat from your face.
Sleep Adequately
An improvement in sleep quality is closely correlated with successful weight reduction, which includes shedding fat off your face. Lack of sleep increases the creation of cortisol, a hormone that raises stress levels.
Higher cortisol levels have been associated with weight gain and fat deposition in many body regions, such as the face and neck, according to a 2015 study.
To improve your sleeping pattern, you must exercise, consume less coffee, and use fewer bluescreen gadgets like smartphones (laptops, tv, etc.) before going to bed.
Blue light from smartphones might interfere with your hormone balance. It lowers melatonin, a hormone that helps you get some quality sleep, and raises cortisol levels.
According to a 2017 study, having higher cortisol levels and lower melatonin levels can have a substantial impact on your metabolic levels, increasing the likelihood that you’ll binge eat and store fat.
As a result, it is a good idea to investigate strategies to improve your sleeping habits and shed any excess weight off your body, especially from your face and neck.
You can always start with the advice above and if they don’t work, you can try things like white noise and meditation, both of which can help you relax before sleeping.
Eat More Fiber And Improve Your Gut’s Microbiome
Your body can benefit from fiber-rich meals in a variety of ways, including normalized bowel movement, reduced blood cholesterol, regulated blood sugar levels, and enhanced fat loss.
Keep in mind that you should concentrate on eating fiber-rich meals if you want to get a slimmer face and less puffy cheeks.
Fiber is a key substance present in plant-based fruits and veggies. It slows down the processes in your digestive system, causing you to feel satiated for a prolonged period without seeking meals high in sugar.
According to research included in the NIH’s PubMed Database, both men and women can lose more weight when they consume more fiber.
Additionally, it helps you stick to a low-calorie diet. Additionally, a comprehensive analysis of 62 studies found that higher consumption of soluble fiber increases the rate at which our body burns its overall fat, from the tummy to the thighs, arms, neck, and face.
Fiber may be found in abundance in fruits, veggies, nuts, beans, whole grains, and seeds.
To enhance your body’s metabolic functions and homeostatic levels, which will result in successful weight reduction, make sure you consume a suitable amount of fiber-rich meals.
For both men and women, a daily fiber intake of 25–38 grams is advised.
Lower Your Sodium Intake
The CDC claims that the average person’s body doesn’t need much salt. However, the majority of Americans—children, teens, and adults alike—consume too much salt.
Remember that consuming too much salt can make you gain weight and raise your chance of developing chronic illnesses including hypertension, cardiovascular disease, back-to-back strokes, and even depression.
What is more, bloating can result from too much salt build-up in your system, which can then produce edema, inflammation, and swelling in the tissues of your face.
The main cause of this is water retention since salt has a high capacity to store excess water.
Increased salt consumption can enhance fluid retention, especially in people with weakened metabolic systems, according to a new study.
According to different research, processed foods often have a salt concentration of above 75%. You must thus restrict foods like salted cashews, fries, deli meats, etc. to lower your salt consumption.
Therefore, to efficiently shed weight off your face and give it a toned, leaner look, we advise lowering your salt intake.
Exercises For A Thin Face
Sure, you can do some facial exercises that will help your face become more toned and thinner. Our face muscles are not only trained when we eat and drink.
In the same way that we use our body muscles at the gym to work out, we can also use our facial muscles to get them more toned.
We should not that performing facial exercises was not on top of the list since it’s unclear how successful they are in comparison to the seven pieces of advice we have listed above.
Nevertheless, according to a 2014 study that was published on NCBI, performing face workouts can lower the risk of fat buildup, enhance the shape of our face, build the muscles on the face, and delay the onset of aging.
Your facial muscles may be toned by including facial exercise in your everyday program, which will eventually make your face look thinner.
There is a need for further research on facial workouts, but one systematic review study shows how they help tone and develop facial muscles, which can quickly reduce facial fat.
A 2018 study found that exercising face workouts at least twice a day for eight weeks increased muscle density and improved face features by burning extra fat.
If you are wondering what the greatest workouts for losing weight on your face are, we have created a list for you to try them out and see if they will work for you.
The Best Facial Exercises To Help You Shed Weight Off Your Face
Duck Face
You may reduce facial fat by using the duck face technique, which is beneficial. Focus on the major muscles of your cheeks to begin the workout. Next, try opening and closing your mouth after shutting your lips.
To feel the tension, pull your lips outwards. The duck face is a fat-burning move that will also assist in strengthening your facial muscles. Don’t forget to perform this workout 15–20 times.
The Half Cringe
Another efficient facial exercise to help you burn stored fat and give the look of a smaller face is the half cringe.
By drawing back one part of your lips, you should be contracting the muscles in your neck. If your neck has lines, you are performing the exercise correctly.
To perform this exercise the right way, do it in front of your bedroom mirror. We know it depends on the individual’s stamina, but we advise practicing this exercise a minimum of fifteen times.
Cheekbone Sculptor
The cheekbone sculptor is the perfect exercise if you’re seeking a quick and efficient way to tone your facial muscles. Open your mouth to start the exercise while keeping your lips in an oval smile.
By spreading your cheeks with your fingertips, you may feel the tension in your cheekbones. After that, raise your head upward and hold that position for a minimum of 30 seconds.
Fish Face
You should incorporate the fish face, an amazing facial technique, into your everyday regimen. To notice the pull in your cheekbones throughout the practice, you must suck in your cheeks.
Try to look up at the ceiling by tilting your head back and puckering your lips up.
To feel that greater stretch in your neck, raise your chin. Perform the exercise a minimum of 15 times while maintaining the posture for 10 to 15 seconds.
The Jaw Dropper
An excellent movement known as the “Jaw Dropper” strains the muscles in your face and burns fat instantly. Press your tongue on your lower front teeth to start.
Next, droop your mouth to give your muscles an additional stretch. Do this a minimum of 15 times before repeating the exercise.
Side Kisses
To shed weight off your face, side kisses are a great facial exercise that strengthens your facial and neck muscles. Your lips should pucker up and be moved from right to left and conversely.
By moving your mouth from side to side you can stretch your cheeks and muscles more effectively. Do this exercise for 15-20 reps.
Practices That Can Give Your Face A Skinnier Or Chubbier Look
Get Adequate Rest
Lack of sleep can make you appear fatter and can change the way your face looks.
Additionally, lack of sleep leads to hormonal imbalances that make you seek unhealthy foods and consume more (7-9 hours of sleep each day is advised for adults).
Give Up Smoking
Smoking is unhealthy, as we are all aware. But because it causes the skin to age more quickly, it is also harmful to your skin and the way your face looks.
Fine wrinkles brought on by smoking might exacerbate the look of your sagging face.
Get The Right Hair Length
Choose a haircut that makes your face look thinner if you generally have a larger face or plump cheeks. A short haircut may often make you look younger and leaner, while longer hair can make your cheeks appear bigger.
Put On The Right Makeup (And In The Right Way)
If you wear cosmetics, put on your makeup the right way to make your face look thinner. Dark lipsticks tend to make people’s faces look thicker than light-color lipsticks do.
In addition to that, you might even want to watch a couple of tutorials on YouTube on how you may learn how to highlight specific facial features and make your face look slimmer.
The Bottom Line
Even though there are several slimming bands and gadgets on the marketplace that promise to accelerate fat loss and, particularly, facial fat loss, most people need to make long-term dietary and lifestyle adjustments to lose body fat in general.
Fortunately, several methods can promote long-lasting weight loss while also making your face look thinner.
We have introduced you to the top 8 methods in this article, so if you wish to make your face look slimmer and more toned, try a few or all of them to get the best results.
Hi, my name is Jim Yi and I am a Registered Respiratory Therapist / Respiratory Care Practitioner.
I have been earning experience within these fields for over a decade, learning all there is to know about cardio-pulmonary medicine and how to care properly for the body. Alongside my studies, I also trained to become a Fitness and Weight Management Expert.
I have created ShapeDown.com to teach anyone who is willing to listen how to take care of their body. This can be through exercise, nutrition, lifestyle changes, or supplements. We’ll look through it all here.
You can strengthen your body, enrich it, improve your energy levels, and boost your immune system by making some simple lifestyle changes. If you want to make a change and start honoring your body instead of weakening it, let’s start right now. I promise you won’t regret it!
