Losing weight can be a challenge on its own, let alone losing weight from a specific area of your body. Particularly, extra fat in the face can be a frustrating issue to solve if it bothers you.
Fortunately, plenty of strategies can increase fat burning and help slim down your face.
1. Do facial exercises
Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength.
Anecdotal reports claim that adding facial exercises to your routine can also tone facial muscles, making your face appear slimmer.
Some of the most popular exercises involve puffing out your cheeks and pushing the air from side to side, puckering your lips on alternating sides, and holding a smile while clenching your teeth for several seconds at a time.
Although evidence is limited, one review reported that facial exercises may build muscle tone in your face.
Another study showed that performing facial muscle exercises twice per day for 8 weeks increased muscle thickness and improved facial rejuvenation.
Keep in mind that research is lacking on the effectiveness of facial exercises for fat loss specifically. More studies are needed to evaluate how these exercises may impact facial fat in humans.
2. Add cardio to your routine
Often, extra fat in your face is the result of excess body fat.
Losing weight can increase fat loss and help slim down both your body and face.
Cardio, or aerobic exercise, is any type of physical activity that increases your heart rate. It’s widely considered one of the most effective methods for weight loss.
Multiple studies have found that cardio can help promote fat burning and increase fat loss.
What’s more, one study found that women with obesity experienced greater fat loss with higher amounts of cardio exercise.
Try to get 150–300 minutes of moderate to vigorous exercise each week, which translates to approximately 20–40 minutes of cardio per day.
Some common examples of cardio exercise include running, dancing, walking, biking, and swimming.
3. Drink more water
Drinking water is crucial for your overall health and can be especially important if you’re looking to lose facial fat.
Studies suggest that water can keep you feeling full and enhance weight loss.
In fact, one small study found that drinking water before a meal significantly decreased the number of calories consumed during the meal.
Other research suggests that drinking water may temporarily increase your metabolism. Increasing the number of calories you burn over the course of the day can help boost weight loss (9Trusted Source).
4. Limit alcohol consumption
While enjoying the occasional glass of wine with dinner is fine, going overboard with your alcohol intake can be one of the biggest contributors to facial fat accumulation and bloating.
Alcohol is high in calories but low in nutrients and may be associated with an increased risk of weight gain.
Keeping your alcohol consumption in check is the best way to control alcohol-induced bloating and weight gain.
According to the current U.S. Dietary Guidelines for Americans, moderate drinking is defined as up to two drinks per day for men and up to one drink per day for women.
5. Cut back on refined carbs
Refined carbs like cookies, crackers, and pasta are common culprits of weight gain and increased fat storage.
These carbs have been heavily processed, stripping them of their beneficial nutrients and fiber and leaving little behind besides sugar and calories.
Because they contain very little fiber, they’re digested rapidly, leading to spikes and crashes in blood sugar levels and a higher risk of overeating.
One study in 277 women showed that a higher intake of refined carbs was associated with a higher risk of obesity and a greater amount of belly fat.
Although no studies have looked directly at refined carbs’ effects on facial fat, swapping them out for whole grains can help increase overall weight loss, which may also aid facial fat loss.
6. Switch up your sleep schedule
Catching up on sleep is an important overall weight loss strategy. It may also help you lose facial fat.
Sleep deprivation can cause an increase in levels of cortisol, a stress hormone that comes with a long list of potential side effects, including weight gain.
Studies have shown that high cortisol levels can increase appetite and alter metabolism, resulting in increased fat storage.
Furthermore, squeezing in more sleep may help you shed extra pounds.
One study found that better sleep quality was associated with successful weight loss maintenance.
Conversely, studies show that sleep deprivation can increase food intake, cause weight gain, and lower metabolism.
Ideally, aim for at least 8 hours of sleep per night to aid weight control and facial fat loss.
7. Watch your sodium intake
One hallmark of excess sodium intake is bloating, and it may contribute to facial puffiness and swelling.
This is because sodium causes your body to hold extra water, resulting in fluid retention.
Several studies have shown that a higher intake of sodium can increase fluid retention, especially in people who are more sensitive to the effects of salt.
Processed foods account for more than 75% of sodium intake in the average diet, so cutting out convenience foods, savory snacks, and processed meats can be an easy and effective way to reduce your sodium intake.
Consider reducing your sodium intake to make your face appear slimmer.
8. Eat more fiber
One of the most popular recommendations for slimming your face and losing cheek fat is to increase your intake of fiber.
Fiber is a compound in plant foods that moves slowly through your digestive tract, keeping you feeling fuller for longer to curb cravings and decrease appetite.
According to one study in 345 people with overweight and obesity, higher fiber intake was associated with increased weight loss and improved adherence to a low-calorie diet.
Another review of 62 studies showed that eating more soluble fiber, which is a type of fiber that forms a gel when mixed with water, may reduce both body weight and waist circumference, even without restricting calories.
Fiber is naturally found in a variety of foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes.
Ideally, you should aim to consume at least 25–38 grams of fiber per day from these food sources.
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