Looking attractive and feeling confident are two reasons why many people set weight loss goals and work hard towards reaching them. Many people have face fat and want to get rid of the same to achieve jaw and cheekbone definition. While it is impossible to specifically target the face in your facial area, with specific lifestyle changes, you can lose overall body fat and face fat. Face fat is not rare, and you can get rid of it with exercise and diet. Looking for tips on how to get rid of face fat to improve your overall appearance? You have landed at the right place. This article will share ten tips to help you lose unwanted fat on your face and achieve jaw and cheekbone definition. 

Understand What Is Face Fat

The accumulation of excessive fatty tissues on the face that gives it a round and whole appearance is known as face fat. Weight gain is one of the causes of facial fat. Some common reasons for having facial fat could be a poor lifestyle, including a lack of exercise and an unbalanced diet, ageing, or genetic conditions. While chubby cheeks might look cute, many prefer having a chiselled jawline, well-defined cheekbones and a sharp nose. To achieve these facial features, you need to work on overall fat reduction and make significant lifestyle changes that include regular exercise and healthier diets. Let us look at tips to help you lose fat from your facial area. 

Tips To Reduce Face Fat

In the previous section, we shared with you what facial fat is and what some of the common reasons for the same are. If you are now wondering how to reduce or prevent face fat, here are the top 10 tips you can follow. 

Add Cardio To Your Routine

If you are on your weight loss journey, you indeed are aware of the benefits of cardio and the results. You probably also have cardiovascular exercises in your workout routine that you perform regularly. These exercises are efficient for overall weight loss, which tends to slim down your face. You can perform low, medium or high-intensity cardio for weight loss. About 30 minutes of cardio daily will help you see the desired results soon. Some everyday activities to add to your routine are running, cycling, swimming and jogging. 

Drink Lots Of Water

Hydration is the solution to a lot of health and fitness issues, and so is the case of face fat reduction. One of the most straightforward fat reduction tips you can follow is drinking plenty of water. Drinking water helps keep you full and reduces the number of calories that you consume. For this reason, it is suggested that at least a glass of water is drunk before every meal. Drinking water is beneficial for fat loss as it promotes lipolysis, which is the process of the body breaking down fat stores into fatty acids for use. Using the fat stores in the body enhances fat loss and helps lose weight. Increased water consumption is also known to temporarily increase metabolism. 

Limit Your Alcohol And Tobacco Consumption

While there are many side effects of excessive alcohol consumption, one of the lesser-known ones is that it can lead to fat accumulation. That is right. Drinking excessive amounts of alcohol causes dehydration, which prompts the body to retain water. This might also lead to water retention in the face, which sometimes makes your face bloated and puffy. Moreover, alcohol contains empty calories, which increases a person's total calorie intake, leading to weight gain. It also suppresses the hormones that make you feel full, stimulating a person to consume more calories than required. Limiting your alcohol consumption will help with facial fat and double chin reduction to give your face a more structured look. 

Eat A Healthy, Balanced Diet

A healthy and balanced diet is the key to meeting your fitness goals, and consuming fewer calories than you burn is essential for weight loss. Either follow a diet plan that suits your weight loss goals or make a diet plan that is nutrient-rich. Try eating three balanced meals a day and avoiding processed and refined foods as much as possible. Your diet should include lean proteins, whole grains, fruits, vegetables and legumes. Consuming a healthy diet will make you healthier and promote weight loss. 

Reduce Sodium Intake

Excessive sodium consumption in the form of table salt is one of the main reasons for bloating, and it shows up as swelling and puffiness in your face. This gives the impression of excessive facial fat. Limiting foods with high salt content, which include processed foods, sauces, and other condiments, can help reduce the puffiness and swelling caused by fluid retention in your body due to excessive sodium consumption. You can also limit the amount of salt that you add to your food for the same. Reduced sodium intake might make your face appear slimmer. 

Get 8 Hours Of Sleep Every Night

Another important aspect of weight loss is a good night’s sleep. Sleeping for at least 8 hours every night is essential for fat reduction. Not getting enough sleep makes you gain weight, increasing facial fat. People who sleep less tend to eat more because the hormone that makes you feel hungry is increased by lack of sleep, and the hormone that makes you feel full is decreased. This also results in these people choosing foods with more calories and increasing their weight. 

Lower Your Stress Levels

Higher levels of stress make it difficult for a person to lose weight. Being constantly stressed sends your body into survival mode, which makes it hang onto all the fat from the food they eat. Meditation, yoga and a self-care routine can help you reduce stress and make it easier for you to reduce your weight. 

Include More Fiber In Your Diet

Adding fibre to your diet helps you feel fuller for a long time. This can lead to weight loss. Consuming more fibre will help you reduce your portion sizes, reducing your calorie consumption, which will eventually help you lose fat. Fibre can be consumed as fruits, vegetables, whole grains, legumes, seeds and nuts. Consuming 25 to 40 grams of fibre each day promotes weight loss. 

Limit How Many Refined Carbs You Eat

Refined foods are harmful to your health in many ways. Refined carbohydrates increase weight gain, and they cause rapid spikes in blood sugar levels that make you overeat. Limiting the consumption of refined carbs in your diet helps you reduce weight, and it also enables you to prevent facial fat. Some examples of refined carbohydrates are cookies, pasta and crackers. While it is okay to consume these occasionally, excessive consumption of these foods will hinder your fat loss journey. 

Do Facial Exercises Daily

If you look for tips on getting rid of face fat, you will find many facial exercises you must do daily. Just 30 minutes of facial exercises each day will significantly improve the appearance of your face. This will reduce puffiness and tone up your facial muscles to rejuvenate your face, giving you a slimmer and youthful appearance. What types of facial exercises can you do for facial fat reduction? The following list will help you identify some exercises that are beneficial for losing face fat. 

  • Lip Pull Exercise
  • Cheek Puff Exercise
  • Chin Lift Exercise
  • Smile Exercise
  • Fish Lip Exercise
  • Jaw Release Exercise
  • Puckering Exercise
  • Mouthwash Exercise

Facial exercises help give you a pointed chin, a well-defined and sharp jawline and sculpted cheekbones that make your face slimmer. 

Effective Yoga Poses

Practising yoga is also one of the options for facial fat reduction. While yoga is not the fastest method of doing the same, it is natural and the effect of the same is long-lasting. Here are some yoga poses that will help you reduce facial fat. 

Simha Mudra (Lion Pose)

  • Get on all fours and kneel with your hands on your thighs.
  • Open your mouth wide. 
  • Stick out your tongue forcefully in the downward direction towards your chin. 
  • Create a sound from your throat that mimics the roar of a lion as you breathe through your mouth. 
  • Repeat five times. 


The benefits of this yoga pose are limited to toning and stretching your facial muscles and working up the area near the thyroid glands. 

Jiva Bandha (Locked Tongue Pose)

  • Sit in the Padmasana position with your hands on your thighs. 
  • Move the tip of your tongue towards the upper back of your mouth. 
  • While doing so, open your mouth as wide as possible until you feel a stretch in your throat and neck muscles. 
  • Relax for a minute. 
  • Repeat five times. 


This yoga pose reduces double chin and gives you a well-defined jawline by toning all your facial muscles. 


Desiring a face that does not appear puffy or swollen and looks youthful is common, and you can achieve the same by focusing on your overall well-being and weight loss. Losing weight will impact how your face looks and will result in a slimmer face. In this article, we have shared with you ten tips for face fat reduction that are proven to work and will give you visible results. As we conclude this guide on how to get rid of face fat, we hope you will be able to follow these tips to achieve jawline definition, a sharp nose and a slimmer face. 


  1. How can I lose face fat in a week?

Some tips that will help you lose face fat in a week include:

Doing facial exercises for at least 30 minutes every day. 

Drinking plenty of water.

Incorporating cardio in your workout routine.

Eating a balanced diet.

Getting adequate sleep.

  1. Why is my face getting fat but not my body?

High sodium content and genetics are two reasons that might be why your face is getting fat but not your body. 

  1. Can you lose fat from just your face?

It is not possible to lose fat just from your face. You will have to focus on overall weight loss and fat loss to ensure that you get rid of face fat. 

  1. What cosmetic procedures will make my face thinner?

A few cosmetic procedures that will make your face thinner are buccal fat removal, liposuction, facial contouring, rhinoplasty, etc. 

Related tags :