This article was co-authored by Kaveri Karhade, MD and by wikiHow staff writer, Hannah Madden. Dr. Kaveri Karhade is a board certified Laser, Medical, and Cosmetic Dermatologist in the San Francisco Bay Area. Her areas of expertise are acne and hair loss. She has advanced training in injectables, lasers, surgery, and other cosmetic treatments, and has published extensive research in medical journals. She holds a BS from Michigan State University and a Doctor of Medicine (MD) from the University of Michigan Medical School. She completed her internship in Internal Medicine at New York University School of Medicine and her Residency in Dermatology at Brown University School of Medicine. Dr. Karhade is a fellow of the American Academy of Dermatology and a member of the American Society for Dermatologic Surgery.
There are 11 references cited in this article, which can be found at the bottom of the page.
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Are you ready to slim down your face? Many of us have weight loss goals that we’re working toward. While you may not be able to target weight loss in your face specifically, there are changes you can make to your lifestyle to lose body fat (and therefore face fat). In this article, we’ll give you all the tips you need to take your diet and exercise game to the next level. If you’re ready to make a change and lose weight in your face today, keep reading.
Things You Should Know
- Try facial exercises, like puffing your cheeks, smiling, or puckering your lips.
- Exercise regularly, and focus on cardio exercises to target weight loss.
- Eat a healthy, balanced diet with lots of fiber to keep you feeling full.
- Get at least 8 hours of sleep to keep your body healthy and avoid any bloating or puffiness in your face.
Steps
Dietary Changes and Exercises to Lose Face Fat
Join the Discussion...
A balanced and nutritious diet is a must though. Make sure you're incorporating lots of fresh fruits and vegetables and at least 25 grams of fiber every day. Try to stick to lean proteins and healthy fats, such as avocados, nuts, and olive oil. Then, limit how much sugar and simple carbs you include in your diet.
One alternative solution is to put your face in an ice bath in the morning to help with puffiness. You can use some other solutions/formulas to help with overall puffiness, but as far as fat tissue, there’s no way to address just that, without targeting fat tissue throughout the body. Also, if there’s an exaggerated amount of puffiness around your face, it could be a sign of dehydration or water retention due to a deeper underlying health issue. Be sure to see a general practitioner if you’re only seeing weight gain in your face.
If weight is distributed throughout your body, as well as your face, then it’s a matter of trying to change your diet and increase exercise, so you can achieve a caloric deficit daily, helping to lose weight, specifically fat. I have learned from experience that when folks attempt to lose overall body fat, their face leans out as well. I hope this helps!
Expert Q&A
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QuestionWhat cosmetic procedures will make my face thinner?Kaveri Karhade, MDDr. Kaveri Karhade is a board certified Laser, Medical, and Cosmetic Dermatologist in the San Francisco Bay Area. Her areas of expertise are acne and hair loss. She has advanced training in injectables, lasers, surgery, and other cosmetic treatments, and has published extensive research in medical journals. She holds a BS from Michigan State University and a Doctor of Medicine (MD) from the University of Michigan Medical School. She completed her internship in Internal Medicine at New York University School of Medicine and her Residency in Dermatology at Brown University School of Medicine. Dr. Karhade is a fellow of the American Academy of Dermatology and a member of the American Society for Dermatologic Surgery.
Board Certified DermatologistFat reduction and sculpting on various parts of the body, like under the chin, can be accomplished with treatments such as cryolipolysis and deoxycholic acid injections.
Video
Reader Videos
Tips
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If you're worried about fat under your chin, look into non-invasive procedures like cryolipolysis ("fat freezing") or injections that will break down the fatty tissue in that area.[11]Thanks
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While you can’t target weight loss in the face specifically, by losing weight overall, your face will slim down.Thanks
Tips from our Readers 
- Just don't feel pressured. Do it for you. Take the time you need and don't starve yourself or over-exercise, just eat healthy, walk, or run and drink water, but don't starve yourself. Anyway, starving yourself will just give you the urge to drink water and put more water weight on. So just take your time and feel comfortable.
- There are no actual exercises that get rid of face fat and only face fat. As you eat healthier or eat less the body will burn off the excess fat for energy and it normally is taken from the face and neck region first and then the rest of your body. So facial exercises do nothing, it's down to your diet.
References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885810/
- ↑ https://www.health.harvard.edu/topics/exercise-and-fitness
- ↑ https://pubmed.ncbi.nlm.nih.gov/27376070/
- ↑ https://renaissance.stonybrookmedicine.edu/surgery/blog/faqs-about-alcohol-consumption-and-weight-gain
- ↑ https://www.helpguide.org/wellness/nutrition/healthy-diet
- ↑ https://pubmed.ncbi.nlm.nih.gov/32792031/
- ↑ https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
- ↑ https://www.who.int/news-room/fact-sheets/detail/salt-reduction
- ↑ https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
- ↑ https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress
- ↑ Kaveri Karhade, MD. Board Certified Dermatologist. Expert Interview
About This Article
To reduce face fat, try doing facial exercises, like puckering your lips and holding it for 5 seconds or smiling while your teeth are clenched. You can also try blowing up balloons to tone your cheeks or chewing gum for 20 minutes a day to burn fat. In addition to facial exercises, you can reduce face fat by cutting out unhealthy processed foods, like white bread, pasta, and sweets. Additionally, try to do full-body exercises for at least 30 minutes every day to burn fat all over, including the fat around your face. To learn how to slim down your face using just makeup, scroll down!
Reader Success Stories
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"I've been trying to lose fat from my face and weight overall. I try to eat healthy and try drink lots of water. I've noticed my face ain't as huge as it used to be. I'm really happy! I've lost weight as well from before. I'm really happy but still got a long way to go. Thanks for the tips, etc. "..." more
