Blog Weight Loss Here’s How To Lose Face Fat Without Extreme Diet And Workouts

Here’s How To Lose Face Fat Without Extreme Diet And Workouts

Sometimes, no matter how much we work out and diet, we can feel self-conscious about the fat in our face and neck. It can be disheartening to see progress in other areas, yet feel like our cheeks are holding us back from achieving the look we want. The good news is that there are a few things you can do to target face fat and feel more confident in your skin. The bad news – it’s not going to happen overnight. In the following paragraphs, we’re going to explore some practical ways that you can reduce face fat. You don’t need to go on any extreme diets, or work out excessively. Instead, we’ll be focusing on achievable, sustainable lifestyle changes that can help you reach your goals.


What Is The Cause Of Face Fat?

Before we get into how to lose neck and face fat, let’s discuss what is causing it in the first place. There are many reasons why too much fat can collect in your face or neck. 

Excess Body Weight

One of the primary causes of face fat is excess body weight. When you gain weight, fat tends to accumulate in different areas of the body, including the face. The more weight you gain, the more likely it is that you will develop a double chin or chubby cheeks.

Poor Diet

A poor diet that’s high in processed foods, refined carbohydrates, and added sugars can also contribute to face fat. These types of foods are often high in calories and low in nutrients, which can lead to weight gain and the accumulation of fat in the face (2).


When you don’t drink enough water, your body retains water in an effort to prevent dehydration. This water will accumulate in different parts of the body, including your face, leading to puffiness and a bloated appearance (3).

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Hormonal Imbalances

Hormonal imbalances, such as those caused by thyroid issues, can also contribute to face fat. This is because hormones play a key role in regulating weight and fat storage in the body (8).


Some people may be more prone to carrying excess fat in their face due to genetics. If other family members have a round face or chubby cheeks, you may be more likely to develop these traits as well.

how lose face fat


As you age, your skin loses collagen and elastin, which can cause it to sag and lose its firmness. This can contribute to a sunken appearance in the cheeks or the development of jowls, which can make the face appear fuller.

Read More: How To Lose Weight In A Month: A Full Comprehensive (And Healthy) Guide

Does Face Fat Go Away?

Yes, face fat can go away, but it depends on the cause of the excess fat and your overall health. In some cases, lifestyle changes such as diet and exercise can help reduce face fat (4). However, in other cases such as genetics and aging, face fat may be more difficult to eliminate completely.

Note that while face fat can go away, losing too much weight in your face can lead to a sunken appearance associated with aging. Thus, it is important to approach weight loss and face fat reduction in a healthy and balanced way, and consult a healthcare professional if necessary.

How Can I Slim Down My Face Cheeks?

If you’re wondering how to lose face fat and get jawline, we propose the following steps. Bear in mind that extreme diets or workouts are not recommended for long-term health and won’t be helpful in the long run.

1. Get On A Sustainable Weight Loss Diet

Managing your weight is one of the best ways to slim down your face. This means eating a balanced, nutritious diet, filled with healthy whole foods such as fruits, vegetables, lean proteins, and whole grains. You should also limit your intake of processed foods, added sugars, and refined carbohydrates.

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Creating and maintaining a calorie deficit (eating fewer calories than you burn each day) can help you lose weight overall and reduce face fat (5). You may also benefit from counting your calories or tracking your macronutrient intake (protein, fat, and carbs) to ensure that you’re staying on track.

2. Create An Effective Exercise Plan

In addition to eating a healthy diet, regular exercise can help you lose weight and slim down your face (7). For best results, combine cardio exercises such as running, cycling, and swimming with resistance training. This type of exercise will help you lose fat all over the body, not just in the face.

Research has also shown that facial exercises, such as smiling and puckering, may help tone your facial muscles and reduce face fat. While these exercises won’t cause you to lose weight, they may help give your face a more toned and sculpted appearance.

When thinking of how to lose face fat exercises, it is important to note that there are no targeted exercises specifically designed to reduce face fat. Any exercise that helps you lose weight and burn fat will help reduce face fat over time.

how lose face fat

3. Tackle Causes Of Water Retention

A puffy, bloated face can be caused by water retention, which happens when the body stores excess water. To reduce water retention, try reducing your salt intake, drinking more water, and consuming diuretic foods such as cucumbers and cranberries (6).

You can also try taking a diuretic supplement, such as dandelion root. Note, however, that supplements should always be taken with caution and under the guidance of a healthcare professional.

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4. Get Adequate Sleep

You should never seek an answer for “how to lose fat overnight”, simply because it’s not realistic. But if you’re looking for long-term results, getting enough sleep is key.

Research has shown that a lack of sleep can cause an increase in cortisol, which is a hormone associated with weight gain (7). Getting at least seven to eight hours of sleep per night will help you maintain a healthy weight, which can help reduce face fat.

5. Manage Stress

We know that stress anxiety can lead to overeating and emotional eating (1). To keep stress in check, try daily meditation and mindfulness practices, as well as activities such as yoga and deep breathing. Additionally, talking to a therapist or joining a support group can help you manage stress and reduce face fat over time.

6. Consider Facial Fillers And Other Cosmetic Procedures

If you’re looking for a more immediate solution to face fat, facial fillers may be an option. Facial fillers are injected into the face to add volume to areas with wrinkles and deep lines.

While this may help reduce facial fat, it is important to note that these treatments are only temporary and should be undertaken with the guidance of a medical professional.

Other cosmetic surgical procedures, such as liposuction and skin tightening, may also help reduce face fat. However, these are more invasive treatments and should only be undertaken after consulting a doctor.

how lose face fat

How Long Does It Take To Lose Face Fat?

Just like any other type of weight loss, how long you lose face fat quickly depends on a variety of factors, such as your diet, exercise routine, and lifestyle.

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Generally speaking, it may take several months to see significant results. To get the best results, stay consistent with your healthy eating and exercise plan.

If you keep at it for long enough, you can achieve your goals of losing face fat and achieving a slimmer, more sculpted facial appearance.

Read More: How To Lose Weight And Gain Muscle: The Body Recomp Guide

Frequently Asked Questions

How To Lose Face Fat In A Week?

A: Unfortunately, it is not possible to lose face fat in a week. Consistent and healthy lifestyle habits are necessary for reducing face fat over time This includes eating a healthy diet, exercising regularly, getting adequate sleep, and managing stress. So if you’re wondering , “how to lose face fat in 1 week,” you’ll have to focus on those lifestyle habits that create lasting changes. 

How To Lose Face Fat In 2 Weeks?

 A: Just as it is not possible to lose face fat in a week, it is not possible to lose face fat in two weeks. Consistently practicing healthy habits over time is the key to reducing face fat and achieving a more sculpted look.

 Additionally, if you are looking for more immediate results, facial fillers may be an option. However, these treatments should only be undertaken with the guidance of a medical professional.

how lose face fat

What Is The Best Exercise For Losing Face Fat?

A: Regular exercise can help you lose fat all over the body, including the face. Combining cardio exercises such as running, cycling, and swimming with resistance training is the best way to reduce face fat. Additionally, facial exercises like smiling and puckering can help give the face a more toned appearance. 

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Is Facial Fat Permanent?

A: The amount of fat in your face can fluctuate due to changes in body weight, lifestyle habits, and hormones. This means that facial fat is not necessarily permanent. To reduce facial fat, focus on creating and maintaining healthy lifestyle habits. Over time, you’ll achieve a more toned appearance.

Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!

How To Lose Face Fat Man?

A: Men can reduce face fat by following the same tips listed above. Exercise regularly, eat a balanced diet, get enough sleep, manage stress, and consider facial fillers or other cosmetic procedures, if desired. Additionally, men should also be mindful of excessive alcohol consumption and smoking, which can contribute to a bloated face. 

How To Lose Face Fat Woman?

A: The same lifestyle habits that apply to men also apply to women when it comes to losing face fat. Eating a healthy diet, exercising regularly, adequate sleep, and managing stress are key for reducing face fat over time.

For women above 40, hormonal imbalances due to menopause may contribute to facial fat. Consulting a doctor can help you find the best treatment plan for reducing facial fat. 

The Bottom Line

If you’re wondering how to lose face and neck fat, the best approach is a combination of a healthy diet, regular exercise, and stress management. Additionally, keeping tabs on your water retention and getting enough sleep may also help reduce face fat over time.

If you’re looking for a more immediate solution, facial fillers and cosmetic procedures may be an option. However, these should always be done with the guidance of a medical professional.  Ultimately, the most sustainable way to reduce face fat is to maintain an overall healthy lifestyle.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Emotional eating and weight regulation: a qualitative study of compensatory behaviors and concerns (2018,
  2. Eating highly processed foods linked to weight gain (2019,
  3. Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009–2012 (2016,
  4. Lifestyle Modification for Obesity (2012,
  5. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021,
  6. Physiology, Edema (2022,
  7. Role of Physical Activity for Weight Loss and Weight Maintenance (2017,
  8. The Impact of Hormonal Imbalances Associated with Obesity on the Incidence of Endometrial Cancer in Postmenopausal Women (2020,
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