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Medically-verified ways to slim your face and get rid of fat
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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.
1

Do facial exercises daily.

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  1. Doing facial exercises will strengthen facial muscles while burning fat. Studies show that doing facial exercises once a day for around 30 minutes per day will greatly improve the appearance of your face and help reduce puffiness.[1] Set a timer on your phone, then try facial exercises like:
    • Cheek puff exercise: take a deep breath and hold the air in your cheeks. Then push it to the other cheek.
    • Smile exercise: smile and clench your teeth for a few seconds without squinting your eyes. Then pucker your lips. Repeat. Do this on one side, and then switch sides.
    • Puckering exercise: pucker your lips for 5 seconds. Hold the pucker on the right, then switch to the left side of your face.
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3

Drink lots of water.

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  1. Stay hydrated to lose weight over time. Drinking water has been linked to weight loss because it keeps you feeling full for longer.[3] Plus, dehydration can also cause bloating and swelling. Be sure to drink water regularly to improve the appearance of your face and skin overall.
    • Drinking water is a good idea in general, mainly because it contains 0 calories and it’s great for your body. Try replacing any sugary drinks (like soda) with water throughout the day. You’ll be shocked at how much you slim down just by doing this simple step!
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5

Eat a healthy, balanced diet.

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  1. As you decide what to eat for the day, focus on well-balanced meals, with nutrient-dense foods like fruits, vegetables, whole grains, legumes, and lean protein. The more balanced your diet is, the healthier your body will be, which can lead to weight loss over time.[5]
    • Eating healthy looks slightly different for everyone. In general, try to eat 3 balanced meals per day, and avoid processed foods as much as possible.
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6

Limit how many refined carbs you eat.

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10

Lower your stress levels.

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Join the Discussion...

WikiKangarooReader614
27
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
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

Expert Q&A

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  • Question
    What cosmetic procedures will make my face thinner?
    Kaveri Karhade, MD
    Kaveri Karhade, MD
    Board Certified Dermatologist
    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.
    Kaveri Karhade, MD
    Board Certified Dermatologist
    Expert Answer
    Fat 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.
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Tips

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.
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  1. https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress
  2. Kaveri Karhade, MD. Board Certified Dermatologist. Expert Interview. 5 January 2021.

About This Article

Kaveri Karhade, MD
Co-authored by:
Board Certified Dermatologist
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. This article has been viewed 5,252,479 times.
61 votes - 77%
Co-authors: 57
Updated: December 9, 2024
Views: 5,252,479
Categories: Face Care
Article SummaryX

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!

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    Sally Khan

    May 24, 2017

    "I've been trying to lose fat from my face and weight overall. I try to eat healthy and try drink lots of..." more
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