How to Lose Weight from Your Face

Co-authored by Julian Arana, M.S.eD., NCSF-CPT and Aly Rusciano

Last Updated: August 11, 2024 Fact Checked

Carrying excess weight in your face can be frustrating. Although it's not possible to lose weight only in your face, losing weight in general may help to slim your face. There are also helpful lifestyle changes you can make to reduce weight and puffiness in your face, and you can incorporate facial exercises and massage to get a slimmer face. Make sure to check with your doctor since there are some conditions and medications that can cause you to gain weight in your face. With time and effort, you will start seeing a slimmer face looking back at you in the mirror.

Things You Should Know

Get 7-9 hours of sleep and drink 8 glasses of water per day to effectively lose weight.
Practice facial exercises to slim your face. For example, suck in your cheeks or say "X" and "O" 20 times each day.
Talk to your doctor if your face is gaining weight rapidly. Underlying conditions and medications can affect your body weight.

Method 1

Method 1 of 3:

Making Lifestyle Changes

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1
Set a realistic weight loss goal if you need to lose weight. Losing weight in your body is the best way to promote weight loss in your face. Losing weight takes time and hard work, but even a modest weight loss can provide lasting benefits to your health. Start with a small, manageable weight loss goal to build your confidence.^{[1]
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Cleveland Clinic
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- Aim to lose 1 to 2 pounds per week.^{[2]
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  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  
  Go to source} For example, you might set a goal for yourself to lose 6 pounds over the course of 6 weeks.
2
Check your diet for foods and drinks that might cause puffiness. Certain foods may contribute to bloating, which could cause your face to look puffy. Try keeping a food diary to see what foods might contribute to bloating. You may want to try an elimination diet. For instance, these foods may contribute to bloating:^{[3]
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National Health Service (UK)
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- Carbonated beverages
- Wheat gluten
- Dairy products
- Cabbage
- Beans
- Broccoli
- Sprouts
- Cauliflower
- Onions
- Salty foods, such as chips, frozen pizza, and deli meats
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3
Exercise to help promote weight loss and circulation. Exercising regularly can make your face look slimmer by helping you shed excess weight. If you don't have excess weight to lose, then exercise can help promote good circulation and reduce puffiness in your face.^{[4]
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- Make sure to choose a form of exercise you enjoy, such as walking, dancing, swimming, or biking.^{[5]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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- Aim to do 30 minutes or more of moderate physical activity most days of the week.
EXPERT TIP

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer

Expert Trick: Finding ways to make exercise more fun and enjoyable will do wonders for increasing your motivation. For instance, playing sports, riding your bike in a beautiful setting, and participating in fitness challenges or competitions with your friends are all ways to make exercise more exciting.
4
Get more sleep to help your endocrine system work properly. A lack of sleep may predispose you to issues with your endocrine system, such as diabetes. Get between 7 and 9 hours of sleep every night to wake rested and refreshed and to promote a healthy endocrine system. This may help prevent problems that might lead to facial weight gain.^{[6]
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PubMed Central
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- Try to make your bedroom a relaxing place to promote better sleep, such as by keeping it cool, dark, clean, and quiet.
- You can also get better sleep by limiting or avoiding caffeine, shutting off screens at least 30 minutes before bedtime, and avoiding doing anything other than sleeping in your bed.
5
Drink more water to stay hydrated and reduce water retention. Staying hydrated can help reduce puffiness in your face. If you don't drink enough water, you might be holding onto it in different areas of your body, including your face.^{[7]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} Aim for 11 to 15 c (2,600 to 3,500 mL) of water daily, but drink more if you're sweating or thirsty.^{[8]
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Mayo Clinic
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- Fill a water bottle before you head out in the morning and refill it throughout the day while you’re at work or school.
Tip: If you don't like the taste of plain water, flavor it with lemon juice, a few berries, or a couple of slices of cucumber.
6
Limit or abstain from alcohol. Drinking alcohol may increase facial puffiness, so it's best to limit your drinks. Stick to no more than 1 alcoholic drink per day for women or 2 per day for men. One drink is equal to 12 fl oz (350 mL) of beer, 5 fl oz (150 mL) of wine, or 1.5 fl oz (44 mL) of spirits.^{[9]
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- Try drinking a simple mocktail when you want to have a drink instead. Combine sparkling water, a splash of cranberry juice, and a lime wedge for an easy, tasty, low-calorie drink option.
- If you find it hard to quit drinking, talk with your doctor for personalized advice.^{[10]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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Method 2

Method 2 of 3:

Doing Facial Exercises

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1
Say “X” and “O” 20 times each in a row. Alternating between saying “X” and “O” works the muscles in your face. Say “X-O-X-O” out loud 20 times each and emphasize each letter for maximum benefit.^{[11]
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- Try doing this exercise while getting dressed in the morning.
2
Suck in your cheeks like a fish 20 times daily. This might look a little silly, but it will work the muscles in your cheeks. Pull your cheeks in, hold for 5 seconds, then release. Repeat this 20 times throughout the day.^{[12]
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- Try doing this exercise while you style your hair or do your makeup.
3
Open your mouth wide, hold for 5 seconds, and then relax. Open up as wide as you can so that it looks like you are screaming or yelling. Then, hold your mouth in this position to the count of 5 and release. Repeat this 30 times per day.^{[13]
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- Try doing this while you are making your bed or doing another household chore.
4
Swish air around in your mouth for 5 minutes per day. Take a deep breath in, and then close your mouth. Allow some of the air to fill up your mouth so that it looks like it is full. Then, swish the air around your mouth to exercise your facial muscles. Make sure to breathe normally as you do this.^{[14]
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- Aim for a total of 5 minutes of air swishing per day. For example, you could do this for 2 minutes in the morning and 3 minutes in the afternoon, or do all 5 minutes at once if you prefer.
Tip: You could also swish water around in your mouth or try oil pulling to work the same muscles.
5
Give yourself a facial massage after your workout. Press your fingertips against your face, starting at your forehead and working downwards to your temples and cheeks. Then, press your fingertips against the sides of your nose and move them out towards your cheeks and downwards. Next, press your fingers along your jawline and towards the underside of your jaw. You can also go to a professional massage therapist or use a jade roller to massage your face.^{[15]
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- The massage will help to promote better circulation and drainage of lymphatic fluid from your face.^{[16]
  X
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  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source} Lymphatic fluid is what builds up around your lymph nodes. If too much of it builds up, it may cause swelling in different parts of your body.

Method 3

Method 3 of 3:

Seeking Medical Help

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Some medical conditions can cause you to hold onto excess weight in your face, so check with your doctor if you have noticed sudden or dramatic weight gain. For instance, they may test for Cushing's and hypothyroidism since these can cause weight gain in your face.^{[17]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Tip: Make sure to tell your doctor about any recent changes to your health along with the facial weight gain, such as if you've also felt tired and easily fatigued lately.
2
Ask your doctor if your medications could cause facial weight gain. A new or existing medication may be to blame for facial puffiness or weight gain (also known as “moon face”). Talk with your doctor if you have recently started a new medication and noticed this side effect.^{[18]
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- For example, a rare reaction to oxycodone is swelling of the face and extremities.^{[19]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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3
Look into a facelift if other options have not helped. Although plastic surgery can be expensive and invasive, it might be a considerable option if other methods haven’t provided results. Ask your primary care physician for a referral or find an experienced plastic surgeon on your own. Don't go for the cheapest option. Make sure that the surgeon is well-qualified and has a lot of experience with facial surgery.^{[20]
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- Meet with the surgeon to find out if you might be a good candidate for a facelift or other form of surgery to reduce the size of your face.
- A combination of therapies, such as liposuction and a facelift, might be recommended.

Sample Exercise and Meal Plan

Exercise and Meal Plan for Face Weight Loss

Join the Discussion...

How can I lose face fat?

27

WikiKangarooReader614

Hi all, so, like the title says, I'd like to know some advice for losing face fat. I'm of average build, even somewhat skinny, but my cheeks and... Read More

Laura Flinn
NASM Certified Personal Trainer

Unfortunately, it's not possible to target specific areas to lose weight, but burning fat overall will help make your face look slimmer. A combin... Read More

WikiCheetahGlider673

Some of that "fat" may just be some swelling or inflammation. That be really easy to get rid of just by cutting back on alcohol and drinking a lo... Read More

See all 6 Replies and

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Tips

A healthy diet, regular exercise, getting plenty of sleep, and managing your stress levels can help prevent facial fat and weight gain long-term.

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Having some fat in your face is beneficial, especially as you get older. Losing too much weight on your face may result in an older appearance.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Contour your cheeks with makeup to define your cheekbones and jawline, which can make your face look slimmer.
Try doing regular facial massages using facial oil or lotion every night.
Try an ice mask in the morning to reduce facial puffiness.

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