How to Lose Face Fat: 11 Popular Tips Explored

As some of us know all too well, losing (and gaining) weight tends to happen in ways we can’t control. Our bodies are all shaped differently, and some of us tend to have stubborn fat in areas we least desire.

The Golden Era bodybuilding greats showcased chiseled features, including their faces. They oozed confidence and small body fat percentages. Today, bodybuilders are shaped differently, and some may even have face fat to contend with.

Depending on your face shape, there may be fat there that you wish would go away. This is especially true for those who have a more rounded face shape, which tends to hold onto more fat.

Disclaimer: There has not been sufficient evidence to show that isolating weight loss to particular areas of the body is possible, also known as ‘spot reduction’.

But that hasn’t stopped people from trying.

If you are still interested in exploring ways to reduce face fat using home remedies, we have a few for you to try. We can’t guarantee that you will lose face fat fast but you might notice a difference quicker than you think. 

If you do try out any of these “how to lose face fat” techniques, be sure to let us know if they work in the comments.

1. Smile More Often

If you’ve ever heard someone tell you to smile more often, you may have been annoyed at the thought, but surprisingly, there may be some truth to it.

As we age, our faces (among other things) tend to sag and wrinkle. While this is a normal part of aging, many people want a way to reduce sagginess and get rid of wrinkles.

Regardless of the reason, doing smile exercises can help create a more youthful appearance and tone your face. If you want to lose some face fat and strengthen your muscles, consider these exercises.

They are simple to do and can be done anywhere. Of course, you may look silly doing them at the office, but consider adding them to your at-home face routine. It can retrain your facial muscles and even help you build up confidence.

2. Channel Jack LaLanne

You might be wondering what Golden Era bodybuilder Jack LaLanne has to do with ways to lose face fat. Well, it turns out that as a lifelong fitness guru, Jack created face workouts to include in his shows.

He has a series of videos that can be found here, of different exercises you can do to help get rid of face fat. The videos are pretty short and you can practice them in the mirror at home.

Jack was one of the pioneers of the fitness industry, so if it worked for him, chances are they could work for you. Give some of them a try, and let us know in the comments which ones you like best.

3. Do Some Yoga

Along with facial exercises to help strengthen your muscles, there are also yoga exercises you can try. If you have wrinkles that you want to get rid of along with face fat, this might be a good solution for you.

This person tried out face yoga for 10 days as a total skeptic, and she was surprised by her results. Take a look at some of the exercises and choose ones that would work for you.

You might be surprised at some of the ways you can lose face fat, and sometimes quicker than you may think.

4. Try the Facial-Flex

The Facial-Flex is the only product we’re going to talk about specifically that might help you lose face fat. It’s an FDA-cleared Class 1 Medical Device you can find here.

The Facial-Flex is not a face fat burner machine. But it does provide resistance training to your face, chin, and neck with just four minutes a day, according to the website.

This product helps to tone and strengthen your muscles, which we all know can help to burn fat. Using it along with other face exercises may be just what you need to lose unwanted face fat.

If you watch the how-to video, you can see that it’s a small device that you insert into your mouth. The plastic ends sit at each corner of the mouth, and there is a Flex-Band in the center to create tension. 

While not used specifically to reduce face fat, the before and after pictures are worth seeing. Clinical studies show this device being used for various different applications, including speech therapy and muscular dysfunction.

5. More Cardio

Sure, you can do facial exercises that can target more of the face fat you want to lose. But overall, to really lose face fat, you need to work to lose fat all over your body.

This Reddit user asked the community how to lose face fat very fast and one of the top answers was exercise. Commenters said that cardio would work as a way to lose unwanted fat on the face. It may not be a way to do it very fast, but it will work.

Both HIIT and resistance training have been found to increase excess post-exercise oxygen consumption (EPOC). The higher your oxygen levels when you’re done working out, the longer it takes to return to normal.

This is EPOC, and it can actually help you burn calories for longer after your workout. 

Using a mixture of cardio, HIIT, and eating a clean and healthy diet will help you shed unwanted pounds. 

Hopefully, it’s in the places you actually want to lose some fat, like your face. That leads us to our next tip on shedding the face fat.

6. Resistance Training

To really increase your chances of losing unwanted fat, don’t forget to mix in strength training as well. Losing fat too quickly can cause the skin to sag, and you can counteract that with building muscle.

Working to reduce your overall body fat percentage will help you to lose face fat as well. Focusing on weight training and building muscle is a great way to reduce your body fat, even without doing facial exercises.

To really help reduce your face fat, work on both cardio (mixing it with HIIT) and resistance training. Create a schedule where you’re doing both in your weekly workout routine. Then, add in the tips we’re about to give you next about your diet.

7. Reduce Sodium Intake

You probably already eat a pretty healthy diet, so you may think this tip isn’t for you. But you should really take a look at what types of foods you’re ingesting, including your sodium levels.

Men especially tend to eat higher amounts of sodium than they should, which can lead to bloating and water retention. Depending on your body, that could mean unwanted face fat you’re trying to lose.

If you aren’t already, start tracking your food intake using a free app. Make sure it looks at things like macros and sodium levels, so you can see where you might need to improve.

Chances are, once you’re paying attention, you might be able to find ways to eat better. Trimming unnecessary calories can help you lose weight, especially if you increase your cardio and resistance training. 

8. Curb the Sugar and Refined Carbs

Pay attention to the amount of sugar you’re eating as well. Spiking insulin levels can lead to water retention just like sodium can, which can also make your face puffy.

Sugar is hiding in more foods than we realize. If you don’t already, be sure to read nutrition labels to check for added sugar in foods you eat.

Whenever possible, stick to the outside aisles of the grocery store. There, you’ll pick up mostly:

• Fruits
• Vegetables
• Meats
• Seafood

And leave out more of the processed foods, which can help reduce your sugar (and sodium) intake. Refined carbs are also a contributor to overeating and unwanted weight gain, including face fat.

Items like crackers, cookies, and white pasta can be highly processed, removing any real nutritional value. They also digest quickly, which can lead you to feel hungry quicker and reaching for your next meal sooner.

This snacking can lead to increased calorie consumption, causing weight gain over time. Stick with whole foods as much as you can to keep your waistline in check and reduce face fat.

9. Drink More Water

While you’re at it, track your water intake as well. There’s no one size fits all formula for how much water you need to drink. It’s based on a few factors, including:

• Activity level
• How much you sweat
• Medications you might be taking
• Certain health conditions
• The types of food you eat

According to this article, you should be drinking at least 3,000 ml for men and 2,000 ml for women daily. That’s roughly 101 ounces (3 liters) for men and 68 ounces (2 liters) for women.

A puffy face can also be a sign of dehydration. Know the signs to look out for, and try to make sure you’re getting enough water to keep you properly hydrated.

Other signs of dehydration:

• Nausea
• Fatigue
• Dizziness
• Headaches
• Confusion 

Increasing your water intake, reducing sodium and sugar, and increasing your cardio should help you lose face fat. You’ll also lose fat in other areas as well, which probably isn’t a bad thing.

10. Reduce Your Alcohol Consumption

Depending on the type of alcohol you drink, you could be contributing to bloating and weight gain. Some people don’t think about the calories and sugar content in the alcohol they drink.

Even if you drink a zero-calorie, no sugar beverage (like gin), mixers could be causing more harm than good. Sure, they help make your drink go down easier, but it could be contributing to your face fat. Consider these mixers and the amount of sugar they contain per eight ounces:

• Orange juice: 22 grams of sugar
• Soda: 26 grams (or more, depending on the brand) of sugar
• Tonic water: 22 grams of sugar

Some may be surprised, but beer is actually pretty low in sugar and carbs. If you’re a wine drinker, the drier the wine, the less sugar it has. When it comes to weight gain with alcohol, wine is actually the better choice. 

However, alcohol consumption can cause dehydration if you aren’t getting enough water intake. Also, consider the fact that alcohol is empty calories without nutritional benefit.

If you aren’t factoring in your alcohol consumption towards your total calories, it could be contributing to weight gain.

Consider all these factors if you eat healthily and exercise regularly but are still dealing with unwanted fat. 

11. Get More Sleep

As life gets busier, we tend to sacrifice sleep to help fit everything into our waking hours. While this may be okay once in a while, making a habit of less sleep can contribute to your face fat.

More and more data is coming to light about how lack of sleep affects you. Here are just a few of the things that can happen with sleep deprivation:

• Less impulse control around unhealthy foods
• Lower metabolic rate (fewer calories burned)
• Negatively affects the production of insulin

There are two important hormones that help you regulate our weight. Ghrelin increases appetite while leptin lets you know when you’re full and to stop eating. Both can be negatively affected by lack of sleep, causing you to get hungry more often and potentially overeat.

This study supports the theory after comparing a four-hour sleep session to an eight-hour sleep session in 12 men. After the shorter sleep session, the men increased their food intake and noticed more hunger throughout the day.

Here, 14 men were studied and compared a restful night’s sleep to sleep deprivation. They found that after the night of less sleep, their energy expenditure went down the following day. 

These studies, and others like it, are showing a direct correlation to lack of sleep and weight gain. Contributing factors include hormone deregulation, increased food consumption, and reduced energy expenditure.

So, if you are looking to lose face fat and aren’t getting at least eight hours of sleep, try getting to bed earlier. Even adding in an hour of sleep each night can help make a difference in your body and face fat.

Eight Week Challenge to Help You Lose Unwanted Face Fat

Now that we’ve discussed some ways that might help with how to lose face fat, let’s put together a plan of action.

We’ll take a few of these tips for you to use for an eight week period. Take some pictures of your face from the front and sides before you start. Then, take pictures halfway through at the four-week mark, and then at the end of the eight weeks.

Here are the steps you should take to get rid of face (and body) fat:

• Start doing face exercises in the morning and at night – spend no more than 10 minutes each time
• Track your food intake if you aren’t already. Commit to reducing your sugar, sodium, and unrefined carb intake.
• Reduce or eliminate your alcohol consumption
• Increase your water consumption
• Get at least eight hours of sleep per night

If it’s not feasible to do all of these items, that’s okay. Try to pick two to three of them and stick to them for the whole eight weeks.

Report back to us in the comments section:

• What do you think worked and what didn’t? 
• Did you notice a difference in your face fat at the four-week mark? 
• What about after the challenge? 
• Do you plan to keep doing any of the tips after the challenge is over?

If you need support, feel free to keep us posted in the comments so readers can cheer you on!

Final Thoughts

While it’s impossible to target and spot reduce body fat, it can be even more challenging to get rid of face fat. Some people are more inclined to getting face fat due to their face shape and body type than others.

Sometimes, it can be hard to figure out what to do to get rid of face fat. Unfortunately, most of the tips on how to lose face fat won’t help you get results in a week. But if you stick with it over the course of a month or two, you should hopefully see some positive results.

Adding in more exercise and cleaning up your diet should help you lose overall body fat too. Slimming down and building muscle can help build your confidence, and smile exercises should too.

We hope you enjoyed the tips we offered to help you lose face fat and the challenge we put together. Small changes can lead to big results, and we can’t wait to hear about yours!

Will you participate in the challenge? Did you finish it already & were surprised by your results? Tell us all about it in the comments section below!