How to lose face fat

When it comes to cheeks, puffy or chubby is not a good idea. If you’re reading this article, my guess is you would like to know how to lose face fat. I hear you!

If like me you have consumed a lot of books (and even bought some) and articles on the internet. You research the best ways to eliminate face fat, you might probably have seen a lot of scary stuff. Some of them like ‘The Best Workouts for Face Fat Removal’, ‘Turn Your Double Chin to Just One Chin With These Facial Exercises’, etc.

Newsflash! Most of them are internet junk. They are merely naysay and do not offer any lasting solution.

The ways that have been proven to be correct on how to lose face fat do not include weird facial exercises.

But first, how does that double or triple chin get there in the first place?

How to Lose Face Fat Fast in a Week. Try Exercises, Dieting, Eat Healthily..

Tip 2: Increase Fiber Intake to Slim Your Face

This is another tip that isn’t really about losing face fat, it is just another tip for a quick fix for a special event.

Fiber is a crucial part of our diets.

It’s actually one of my criticisms about the keto diet. People following a ketogenic diet are typically eating a low-fiber diet.

how to lose weight in your face

Fiber reduces water retention because it absorbs water to allow for the fiber to pass through your intestines.

Fiber also plays a role in reducing the risk of obesity, heart disease, and diabetes.

According to the Mayo Clinic here are daily fiber recommendations.

Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

The Mayo Clinic has an extensive list of high fiber foods, but here are some common high fiber food items.

  • Whole wheat spaghetti
  • Whole wheat bread
  • Oatmeal
  • Green peas
  • Corn
  • Potatoes
  • Lentils
  • Beans

The nice thing about potatoes is you get a double whammy, high potassium and decent fiber.

Eat the potato skins to get even more fiber from your potatoes.

How to Lose Face Fat: Perfect Your Diet 

This article focuses exclusively on things you can do at home. No diet pills, surgery, or tricky weight loss secrets are needed. If you want to know how to lose face fat, all you need to do is start with your diet and continue by doing exercises.

The right diet won’t be the same for everyone. Only you know what your body needs. While some people tolerate dairy well, others have acne, gastrointestinal problems, and other issues that arise from eating milk proteins.

The same is true for grains—some people are sensitive to grains such as gluten and these cause inflammation. Other people do well with them. The point is to listen to your body and notice the symptoms of food intolerances or allergies that signal you should stop eating a certain food.

You can get a food allergen or intolerance panel done via blood work to tell if your body is reacting to a certain type of food. Be aware of the symptoms of foods you shouldn’t eat, such as:

  • Acne
  • Fatigue
  • Muscular or joint pain
  • Eczema or rashes
  • Gastrointestinal problems
  • Headaches

Although some of the most common allergens are eggs, soy, corn, dairy, gluten, and peanuts, people can react to anything. Healing your gut first is essential to stopping the reaction and eating your favorite foods again!

Your meals should be simple yet packed with nutrients to lose weight in your face. For example, staying hydrated with water and eating healthy fats are essential to anyone’s successful weight loss! By sticking to whole foods such as fruits and vegetables, you eliminate many of the most common food allergens.

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You ideally want lots of dark leafy greens, a protein such as fish, meat, beans, tofu, or eggs, and healthy fats. The healthy fats are a huge supporter of your weight loss. Healthy fats may include:

  • Chia seeds
  • Flaxseeds
  • Almonds
  • Walnuts
  • Brazil nuts
  • Coconut oil
  • Olive oil
  • Avocados
  • Tuna
  • Salmon
  • Anchovies
  • Egg yolks

Be sure to incorporate these healthy fats into your diet to support weight loss and start seeing results in losing your chubby cheeks!

Therefore, your meal plan for getting rid of face fat could look something like:

Every meal should include mostly vegetables and a limited amount of meat. While meat does contain essential vitamins and some good fats (grass-fed beef contains lots of healthy omega-3s), it shouldn’t constitute the majority of your meals.

Vegetables contain much more fiber to help keep you full, therefore making you eat less! Combine this secret to healthy weight loss in your face with drinking lots of water and eating healthy fats and you can lose weight easily.

Benefits of eating a cleaner, healthier diet include:

  • Increased energy
  • Less mood swings and hormonal problems
  • Decreased risk of diseases such as heart disease and cancer
  • Easier to control your weight
  • Live a longer, healthier life
  • Reduced inflammation, therefore reducing chronic pain

When you improve your diet, you improve your life. This includes cutting down on fat in your face and getting the sexy look you’ve been waiting for!

How to Lose Face Fat: Additional Tips 

In order to lose fat and help your face appear slimmer, following a healthy diet and doing exercise so important. There are other things you can to help, however!

These facial exercises are just as important as doing total body exercises. You don’t have to hit the gym to lose the pounds—even doing an activity that you enjoy such as walking around your city, dancing in your room, or going kayaking with friends can burn calories.

Burning calories is essential to any weight loss regimen. You have so many reasons to exercise, from feeling better and losing weight to reducing stress and gaining body definition.


You can also do the following things to help lose face fat:

  • Try supplements. These could be herbs such as turmeric or just increasing your intake of fiber to help you feel full. Always check with your natural health care expert before trying a new supplement.
  • Drink lots of water. Water, including natural energy drinks, can help you stay full and lose weight. It can also help flush excess sodium out of your body, therefore getting rid of toxins and promoting a healthy body and size!
  • Use the right products. Yes, products that are full of hormone-disrupting chemicals can damage your skin and cause hormone issues that could influence your weight. Use natural products that nourish the skin and body rather than damage it.
  • Sleep. Sleep helps to balance your hormones (which are hugely influential for weight loss) and keeps your metabolism ready for the day. Aim for 8 hours a night.
  • Reduce stress. Stress can affect your hormones and lead to fat retention. Reducing or just better managing stress in your life can help you have an easier time losing weight!
  • Be consistent. You’ll never lose face fat if you aren’t consistent in what you’re doing. Eating healthy for one day, drinking enough water for one day, or doing these facial exercises for one day isn’t going to help. You need long-term commitment for long-term results!

If you’re committed to following the advice on how to lose face fat, chubby cheeks, and your double chin, you need to first start on the inside with your diet. Losing weight will undoubtedly help you look slimmer just by creating a leaner figure.

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After you’ve lost the proper amount of weight to see a difference, you can define your facial muscles with the exercises outlined above. Doing these properly can begin to tone and tighten your face.

1. Cut calories/Create a Calorie Deficit

Cut calories

Begin with a modified diet that creates a calorie deficit.

Truthfully, you cannot reduce face fat by dieting alone. Normally, you need to burn around 3,500 calories to shed one pound.

And you actually burn a lot of calories by just breathing and living but to consciously lose weight, you need to burn more calories than you take in daily.

If we flip the script and say eat fewer calories than you burn in a day, we’re basically saying the same thing from a different angle. It’s just semantics.

Simply put, excess body fat is caused by taking in more calories than you burn each day. When you reduce the calories you take (enter a caloric deficit), your body needs to get its energy somehow so it goes after the fact that your body has stored and you begin to lose weight.

To get results fast, you can push the needle a little bit but don’t be reckless and eat too little. Do not starve your body. That causes even more problems in the long run.

Read: 10 Natural Ways to Increase Good Gut Bacteria for Losing Weight

2. Eat Healthily (avoid processed carbs and others foods)

Eat Healthily

Sadly, most of the refined carbs available are detrimental to weight loss. Carbs like pasta, white bread, crackers, cookies and so on are largely responsible for weight gain and fat storage.

One of the best ways on how to lose face fat is to avoid processed carbs and other foods.

A diet that is extremely low in refined flour and processed foods is a healthier option for weight loss and by extension will help you lose face fat naturally.

Switch up carbs and processed foods in your diet with vegetables, fruits, and foods that are rich in fiber and protein.

4. Limit Your Sodium Intake

Sodium Intake

Salt is linked to a fatter face so taking it in excess can cause bloating, puffiness and swelling. This is a given because sodium (excess salt in the body) causes fluid retention (when the body holds extra water).

Wherever you find fluid retention, bloating automatically follows, hence, fatter body and by extension, fatter face.

Unfortunately, processed and convenience foods are common culprits of high sodium intake as they account for over 70% sodium in the average diet.

To successfully lose face fat, cut back your sodium intake considerably and avoid comfort foods and snacks like pizza, savory snacks, etc.

Read: 7 Apple Cider Vinegar Detox Drink Recipes for Weight Loss


The chin lift exercise is a great way to get rid of a double chin. It assists in working and stretching most of the facial muscles which includes jaw, throat and neck. But make sure not to use any other facial muscle other than the lips while doing this exercise. You can perform this exercise either in the sitting or standing position.

How to perform: Begin by tilting your head towards the ceiling, keeping your eyes fixed towards it. Now, make your lips tight, as if trying to kiss the ceiling, hold it till a count of 10 seconds and relax.

  • Repeat – 10 timesHold – 10 seconds

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lose weight in your face


The lips pull is one of the most effective facial yoga exercises, which when practiced regularly can help in lifting up the face muscles and take away years from your face, offering you look more youthful with high cheekbones along with a prominent jaw line.

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How to perform: Begin in a standing or sitting position with your head in the normal position. Now, lift your lower lip up as much as possible by pushing the lower jaw out. You are sure to feel the stretch and strain build in the chin muscles and jaw line. Stick with this posture for 10 to 15 seconds and relax.

  • Repeat – 10 timesHold – 10 seconds

face fat remove exercise


Get attractive, high cheekbones and a sexier jaw line jaw release exercise, which is certainly one of the most effective facial exercises for double chin reduction. It helps in stretching and dealing the muscles around your lips, jaws and cheeks.

How to perform: Begin with sitting or standing in a straight posture and moving your jaw just like you are chewing while keeping your lips closed. Breathe in deeply and breathe out while humming. Next, open your mouth wide with your tongue pressed within your bottom teeth. Hold this posture for 5 seconds, now breath in and out again. This makes one repetition.

  • Repeat – 10 timesHold – 10 seconds

get rid of chubby cheeks


The fish face exercise, also termed as “smiling fish face” is a simple and one of the best facial exercises for cheeks that one could do anywhere you like while watching T.V or listening to your favorite song. This exercise helps in toning and spreading cheek muscles and lose the face fat fast.

How to perform: Just suck in your cheeks and now try smiling, hold the posture for 10 seconds, you will feel the burn in your cheeks and jaws.

  • Repeat – 10 timesHold – 10 seconds

lose weight from your cheeks


The blowing air exercise helps in solving the problem by working almost all the facial and neck muscles and it is one of the effective face exercises to reduce double chin and getting rid of chubby cheeks. It impacts on the cheeks, jaws and neck muscles and tones them to provide a natural face lift to give a leaner appearance.

How to perform: Sit on a chair with your spine straight, tilt your head back to any extent possible to make sure that you face the ceiling, pull your lips and blow out air from your mouth. Continue for seconds and relax.

  • Repeat – 10 timesHold – 10 seconds

how to lose face fat fast


Here is another quite simple technique. You just need to close the eyes firmly with the help of the muscles of your cheeks. You got to make it sure that you are having a feel of the contraction of your muscles on the face.

How to perform: Just stay in the position for 10 seconds and relax your face muscles after ten seconds. The technique should be repeated 5 times a day at least.

close the eyes


Another important technique of the face muscles exercise is to stretch you face muscles with the help of your hands. You can do it by lowering your chin in such a way that it starts touching the chest. Then pull the skin in such a way that your skin moves below the cheekbones. Once you are in perfect position, you have to pronounce “Ah”. Remain in static position for a while and repeat the procedure three times a day.

face stretch


Smiling is the best opportunity you can have to trim down your cheek fat. It’s a best and most easy workout you can do for your cheeks. Let’s see how technically it’s helpful for you to lessen the cheek fat. A smile stretches the muscles of your cheeks. This muscle stretching may lose the fats of the cheeks and really help in to resolve this problem.

keep smile girl

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