7 Easy Ways to Lose Facial Fat

Published October 26th, 2021 by Erik Rivera
Fact Checked by
Chris Riley
Medically Reviewed:
Dr. Angel Rivera
Updated Date: Jun 22nd, 2022

Hydration | Less Booze | Healthy Habits | Reduce Stress | Healthy Diet | Exercise

Stuck with puffy cheeks and unsure how to lose the weight from your face? There are many methods you can use to help reduce your facial fat.

In this article, we hope to explore those methods and help slim those chubby cheeks.

Read on for ways to reduce your facial fat all from the comfort of your own home.

Stay hydrated

One of the easiest methods in reducing facial fat is drinking water. It sounds too simple to be true right?

Besides being very healthy overall, water intake is actually quite effective at reducing facial fat.

When you drink a glass of water, your body will naturally want to eat less food as well as help your skin look younger.

This results in your face looking flat and slim rather than plump and bloated.

Drink less alcohol

Another proven method to help reduce puffy cheeks is cutting out alcoholic drinks.

Alcohol is actually classified as a toxin by the body because it breaks down into acetaldehyde.

This substance then acts as a "conglomerator" which binds to proteins to build harmful deposits in your tissues.

These protein deposits are what start to cause facial fat and puffiness. By cutting out alcohol, you reduce these protein deposits and thus reduce facial fat.

avoid alcohol

Practice healthy living

The third way to lose facial fat is hitting the gym or getting outside for a jog at least four times a week to increase your physical activity. 

If you do this change to your lifestyle, your body will release endorphins which improve mood and energy levels which can cause muscles to tighten up over time.

When this happens, you will notice that the facial fat is burned and this will reduce the appearance of wrinkles and fine lines which become more prominent over time.

Doing aerobic exercises will help maintain a healthy weight overall too. 

If you don't have time to hit the gym or jog around the neighborhood, there are hundreds of exercises you can perform at home without any equipment.

practice health living

Try crunches, pushups, or running in place to get started. Biking is also a great cardio exercise that is easier on the joints too.

Lack of exercise and poor diet leads to fat not only in your cheeks but elsewhere on your body to and regular exercise will help combat that. 

Stay stress-free

The fourth way to lose facial fat is minimizing stress in your life. This can be difficult due to the fact that there are thousands of things to worry about on a daily basis, but important nonetheless.

When you are stressed out for an extended period of time, your body releases hormones that promote rapid weight gain around the waistline and lower back.

This is because your body increases stomach fat in order to increase the amount of insulation which will help you survive during prolonged periods of famine.

You should also be very cognizant of your sleep schedule as this can affect facial fat too.

Sleep deprivation leaves you more stressed which then causes you to crave more food.

This leads to the production of cortisol and high cortisol levels which will cause facial swelling and bloating.

If you feel like stress is taking over your life, take a ten-minute break and do something fun such as listening to music, watching a movie, or playing with your friends as this will relax your muscles and reduce the amount of cortisol in your system.

Alpha M. - How to lose face fat

Eat a healthy diet

The fifth way to lose facial fat is eating a balanced diet which includes plenty of fresh fruit, vegetables, lean meats, and whole grains.

In addition, avoid processed foods as much as possible since they are high in saturated fat and contain very little nutritional value.

When you eat a diet rich in fatty foods, your body will accumulate these fats throughout the face which can be difficult to remove.

If you consume excess protein, particularly from red meats, there is also a chance that it will remain in your facial tissue and this will cause your skin to look dull and even create premature wrinkles.

Facial exercises

There are several different types of facial exercise routines that you can do at home without having to spend too much money on expensive equipment or gym memberships.

In fact, the best facial exercises are going to require no materials at all and can be done in a chair or while standing in front of a mirror.

The most basic facial exercise involves raising your eyebrows as high as you can and then holding them for five seconds before slowly releasing them down into a normal position.

In addition, another beneficial facial lip exercise is to pucker your lips together while bringing them up and down in a kissing motion.

You should do this for five minutes while you watch TV or listen to music in order to relax your body, which will improve the quality of the blood flow that reaches your facial fat cells.

Another simple facial muscle exercise can be done by smiling as big as you can and then holding it for five seconds before slowly releasing it.

You should do these facial exercises every day before eating your meals because they will help to reduce bloating which makes your face look younger when you start losing the excess facial fat underneath your skin.

If you perform these exercises regularly over several months, the cheek muscles underneath the fat will tighten up so that they will redistribute to a younger-looking body.

In addition, the facial fat will reduce in size which reduces the appearance of wrinkles over time.

However, you should make sure that you don't do these exercises too much, or else your face may flatten out and look unnatural.

This is a very difficult balance to achieve since it requires constant monitoring yourself while performing the exercise.

how to lose face fat

Limit salt intake

By limiting your salt intake you reduce facial fat by getting rid of water retention and bloating.

Most people don't even realize that they consume too much sodium because it is often hidden in the foods we eat such as bread, dressings, and condiments.

It can be difficult to cut back on your salt intake because you need to alter all of your favorite recipes so that they taste good without salt, but it is worth the effort in the long run if you want to start losing your facial fat.

To reduce your salt intake, try cooking more meals that include fresh ingredients so that you can avoid putting salt in your food when it's not necessary.

If you do need salt while cooking, utilize herbs and spices instead in order to keep fluid retention and sodium levels down.


In conclusion, if you want to lose facial fat as fast as possible, you should start drinking more water, cutting out salt, exercising more including facial exercises, avoiding stress as much as possible, and eating a healthy diet that includes plenty of fruits and vegetables.

If you do this long enough, it should help reduce your facial fat and make your cheeks thinner.

If you have weight loss goals besides your cheeks, it will help to see a nutritionist or trainer and develop a custom weight loss program although it is not necessary as you can do different types of exercise at home and implement your own weight loss strategy.

We hope this article helped you and should you have any further questions, please talk to your doctor or medical professional to learn the best methods to help reduce fat on your face and anywhere else on your body.

References and Sources:

Drinking Water Helps Weight Loss

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