How To Lose Face Fat: 7 Incredible Ways To Get A Skinnier Face In 2024

Sarah Ryan, BSc Nutritional Medicine
Sevginur Akdas, RD
Want that Hollywood sculpted jawline without the expense of cosmetic surgery? Check out our 7 tips for how to lose face fat here in 2024!
how to lose face fat
Losing face fat is best achieved by losing weight overall. Photo: Shutterstock & Team Design

Fat in your face is not necessarily bad, but it is a common question about how to lose face fat, especially for a woman. Fat deposits in the cheeks, for instance, can enhance your smile and keep you looking young! However, there are plenty of people out there who would prefer to have their jawlines a little more sculpted. So, if you are wondering how to lose face fat, this article is for you.

A note before we get started. While there are some ways you can reduce a puffy face that does not involve weight loss, getting rid of fat deposits in your face naturally can only be done by reducing fat overall, as weight loss of a particular part of the body is not possible.

How To Get Rid Of Face Fat

To improve facial tone without cosmetic interventions, try:

  1. Reducing your sodium intake.
  2. Eating more fiber.
  3. Getting more sleep.
  4. Managing any underlying health conditions that may be making your face puffy.
  5. Limiting alcohol consumption and increasing your water intake.
  6. Increasing overall exercise.
  7. Incorporating facial tone exercises into your daily routine.

7 Effective Ways To Get Rid Of Face Fat

Getting a skinnier face is done by losing body fat generally. Without cosmetic interventions, you cannot lose face fat overnight or spot target areas on your body for fat loss. That being said, there are some methods you can try to reduce puffiness in the face or increase facial muscle tone for definition. This list includes tips for both weight loss and facial tone. 

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Avoid Processed Foods And Foods High In Salt

Salt can be intentionally added to flavor food but can also be consumed unknowingly through processed foods and condiments. 

Excessive sodium intake can lead to edema,[1] which can cause facial puffiness. Sodium prompts the body to retain water, resulting in fluid retention. Studies indicate higher sodium consumption can increase fluid retention, particularly in salt-sensitive individuals. 

Processed foods contribute to 66-80%[2] of the average diet’s sodium content. Reducing sodium intake involves eliminating convenience foods, savory snacks, and processed meats. Eating less sodium can help create a slimming effect on the face.

Eat More Fibrous Foods

Fiber, found in plant foods, is not absorbed by your body and moves slowly through your digestive system, keeping you fuller for longer, helping control cravings, and decreasing appetite. Higher fiber intake has been linked to increased weight loss[3] and adherence to a low-calorie diet in individuals with overweight and obesity. 

Fiber is naturally present in various foods, including healthy fruits, vegetables, whole grains, and legumes. Aim to consume at least 30 grams of fiber daily from these sources.

Get More Sleep

how to lose face fat
Get enough restful sleep to reduce facial puffiness. Photo: Shutterstock

Getting enough sleep is crucial for overall weight loss[4] and can also be a helpful way to get rid of face fat and overall puffiness. Sleep deprivation can raise cortisol levels, a stress hormone associated with various side effects, including weight gain. Studies indicate that high cortisol levels can increase appetite and slow down metabolism, leading to more fat storage. 

Ensuring better sleep quality has been linked to successfully maintaining weight loss. Conversely, sleep deprivation has been shown to increase food intake, cause weight gain, and lower metabolism.

Manage Any Underlying Health Conditions

Facial swelling can often be mistaken for facial fat. Before assuming that a puffy face results from weight gain, check that there is no underlying medical reason that may be causing it. There are various medications[5] that can cause facial swelling, such as blood pressure medication, corticosteroids, and estrogen. 

Medical conditions that can cause facial swelling include:

  • Allergic reactions.
  • Side effects of medications such as cortisone use. 
  • Bug bites or stings.
  • Sunburn.
  • Food allergies.
  • Angioedema is a collection of fluid under the skin, often around the face, and can be caused by allergies, medications, or other triggers.
  • Sinusitis.
  • Preeclampsia is a serious condition during pregnancy.
  • Cellulitis is a bacterial infection of the lower layers of the skin.
  • Contact dermatitis.
  • Cushing’s syndrome, a rare condition, can lead to a swollen and rounded face appearance due to excess cortisol production.
  • Thyroid conditions.

Limit Alcohol And Increase Water Intake

Drinking water is vital for overall health and can be especially important if you’re aiming to lose facial fat. Not only can water keep you feeling full and aid in weight loss, but it can reduce fluid retention,[6] which can contribute to facial puffiness. 

Enjoying an occasional glass of wine is fine on a healthy diet, but excessive alcohol intake contributes to fat accumulation and bloating. Alcohol is high in empty calories, lacking essential nutrients, and acts as a diuretic, causing dehydration and water retention.[7] Excessive alcohol consumption can lead to inflammation and raise the risk of weight gain.

Increase Exercise

Excess facial fat often results from having extra body fat. Cardiovascular exercise, also known as aerobic exercise, can help burn excess calories, contributing to weight gain. It is widely recognized as an effective method for weight loss.[8] Running, dancing, biking, and swimming are some common cardio exercises to lose fat and maintain a healthy weight.

Also, increasing[9] your body’s muscle mass with strength exercises helps boost your metabolism, as muscle tissue needs more energy than fat tissue. If you combine cardiovascular exercises with strength training, you may have better results in terms of weight loss and body shape. 

Do Facial Exercises

how to lose face fat
Do facial exercises to sculpt your appearance. Photo: Shutterstock

Facial exercises can enhance facial appearance and combat aging. Anecdotal reports suggest that they can also tone facial muscles. Popular facial exercises include puffing out cheeks and moving air from side to side, puckering lips on alternating sides, and holding a smile while clenching teeth for seconds at a time. However, research on the effectiveness of these facial exercises is lacking, and further studies are needed to evaluate their impact on facial fat in humans.

What Causes Face Fat

Fat deposits may end up on the face when our bodies accumulate weight, contributing to facial plumpness. This surplus of fat is often the result of overall weight gain, which can be attributed to factors such as diet, insufficient physical activity, the natural aging process, or genetic conditions. 

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Tips To Prevent Facial Fat

The best way to prevent excess facial fat is by preventing overall weight gain. When we gain weight, it tends to distribute itself around the body and not often just to one area. Overall, weight gain will lead to weight gain in the face. 

Therefore, to lose fat and reduce your body fat percentage, you can:

  • Eat a healthy, balanced diet – including plenty of fresh fruits and vegetables.
  • Watch out for the calories you consume and go for lower-calorie alternatives when possible.
  • Increase your physical activity levels – whether going to the gym or just taking regular walks outside.
  • Avoid smoking and drinking alcohol, as both can lead to facial puffiness.
  • Get plenty of sleep, as this will help keep the body functioning well and reduce stress levels, which can contribute to weight gain.
  • Consider supplements if you need them- such as multivitamins or specific weight loss supplements if recommended by a healthcare professional.

Some may also consider cosmetic treatments such as fat loss injections or laser treatments, which can help to reduce the appearance of fat in the face. Make sure to consult with a qualified medical professional if you are considering any cosmetic treatments.


The best way to lose face fat is by living a healthy lifestyle that involves following a healthy diet, exercising, and staying hydrated. Avoid sugary and fatty foods and excessive alcohol intake to help reduce facial fat. Get plenty of sleep, consider taking supplements, and consult a qualified medical professional about any cosmetic treatments you may be considering. Following these tips can help you reduce excess body fat and improve the look of your facial muscles.

Frequently Asked Questions

Is it possible to lose only facial fat?

Unless you are cosmetically treating the area, then not really. You cannot spot target weight loss naturally.

How long does it take to lose face fat?

It can take at least a few weeks before you notice a reduction in face fat on a diet and exercise program.

Can drinking water help in reducing facial fat?

Drinking water can help support weight loss and reduce puffiness, which may be mistaken for facial fat.

What kind of diet is best for reducing facial fat?

A diet high in fruits, vegetables, lean proteins, healthy fats, and fiber can help reduce facial fat.

Why is my face so fat, but I’m skinny?

This may not be facial fat but swelling or puffiness related to an underlying medical condition or medication side effect. Talk to your healthcare practitioner.


  1. Chrysochoou, C., Mantzouranis, E., Yannis Dimitroglou, Mavroudis, A. and Costas Tsioufis (2022). Fluid and Salt Balance and the Role of Nutrition in Heart Failure. Nutrients, [online] 14(7), pp.1386–1386. doi:
  2. Karlsson, K., Rådholm, K., Dunford, E., Wu, J., Neal, B. and Johan Sundström (2023). Sodium content in processed food items in Sweden compared to other countries: a cross-sectional multinational study. Frontiers in Public Health, [online] 11. doi:
  3. Miketinas, D., Bray, G.A., Beyl, R.A., Ryan, D.H., Sacks, F.M. and Champagne, C.M. (2019). Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. Journal of Nutrition, [online] 149(10), pp.1742–1748. doi:
  4. Evangelia Papatriantafyllou, Dimitris Efthymiou, Evangelos Zoumbaneas, Codruta Alina Popescu and Vassilopoulou, E. (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, [online] 14(8), pp.1549–1549. doi:
  5. Kalambay, J., Haider Ghazanfar, Martes, K.A., Munshi, R.A., Zhang, G. and Patel, J. (2017). Pathogenesis of Drug Induced Non-Allergic Angioedema: A Review of Unusual Etiologies. Cureus. [online] doi:
  6. Hahn, R.G. (2020). Effects of diet, habitual water intake and increased hydration on body fluid volumes and urinary analysis of renal fluid retention in healthy volunteers. European journal of nutrition, [online] 60(2), pp.691–702. doi:
  7. Tanaka, H., Anno, T., Haruka Takenouchi, Iwamoto, H., Hideaki Kaneto, Okimoto, N. and Koichi Tomoda (2021). Case Report: Severe Edema and Marked Weight Gain Induced by Marginal Thiamine Deficiency in a Patient With Alcohol Dependency and Type 2 Diabetes Mellitus. Frontiers in Nutrition, [online] 8. doi:
  8. Donnelly, J.E., Honas, J.J., Smith, B., Mayo, M.S., Gibson, C., Sullivan, D.K., Lee, J.-H., Herrmann, S.D., Lambourne, K. and Washburn, R. (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, [online] 21(3), pp.E219–E228. doi:
  9. Lopez, P., Taaffe, D.R., Galvão, D.A., Newton, R.U., Nonemacher, E.R., Wendt, V.M., Bassanesi, R.N., Jean, D. and Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta‐analysis. Obesity Reviews, [online] 23(5). doi:

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