How to Lose Fat in Your Face, Cheeks and Neck

How to lose face fat

Here are 10 methods that could help slim your face naturally and healthily.

1. Try facial exercises

Some small studies on facial exercises suggest they can tone facial features, potentially making your face look slimmer. A small study published in JAMA Dermatology examined the impact of a 20-week facial exercise program for middle-aged women that seemed to improve fullness in the mid-face and lower face. Another study showed that exercising facial muscles for 30 seconds twice per day for eight weeks helped to build muscle thickness and could help with facial rejuvenation. However, larger studies are needed on the long-term effectiveness of these exercises. 

Here are a few widely recommended facial exercises: 

• Puff your cheeks and push the air back and forth from one side of your face to the other.
• Hold a big smile and clench your teeth for several seconds at a time.
• Stretch your neck out while pressing your tongue to the roof of your mouth to stretch your chin muscles. 

2. Increase your cardio and strength training

While diet and caloric intake are some of the most important factors in weight loss, including weight in your face, adding cardio and aerobic exercises can help as well. Dancing, walking, workout videos and swimming are all great ways to increase movement and getting exercise daily.

For older adults, strength training can be just as important as cardio exercises. We lose muscle mass with age, and losing weight can also contribute to muscle loss. Toning up with light weights or resistance training is good for balance, fall and obesity prevention and other surprising health benefits.

3. Reduce alcohol intake

Over-imbibing of alcohol can lead to extra calories, weight gain and bloating, according to Chaput, who conducted a review on alcohol and obesity.  

“Alcoholic beverages are often high in calories … so cutting back reduces overall calorie consumption,” Chaput says. “Secondly, alcohol consumption can stimulate appetite and lead to overeating, particularly of unhealthy, high-calorie foods.” 

Excessive alcohol consumption can also impair liver function and disrupt metabolic function, hindering weight loss, Chaput says, and older adults may be even more susceptible to that damage. 

Additionally, alcohol is associated with dehydration, which can lead to puffiness and bloating in the face. “Cutting back on alcohol can help improve hydration levels, reducing facial puffiness and promoting a more defined facial structure,” Chaput says. 

Drinking too much can also lead to other skin issues such as inflammation, acne and premature aging, all of which can affect facial appearance. Chaput notes, though, that not everyone’s skin will react the same way: “Individual results may vary, and factors such as genetics, overall lifestyle and skin-care regimen also play significant roles in facial appearance.”

4. Be smart about carbs 

Carbohydrate-rich foods can contribute to weight gain and fat storage when consumed in excess. These types of heavily processed foods are stripped of their natural nutrients and fiber, leaving them mostly sugar and empty calories. Infusing your diet with whole grains could help with overall weight loss and reducing facial fat. But that doesn’t mean you have to abandon carbs completely.

Examples of carb-heavy foods:

• Pasta
• Crackers
• Many breakfast cereals
• White bread
• White rice

“It’s really about the quality of your carbs,” Saltzman says. Intact fruits and veggies and whole foods that are naturally rich in fiber can be helpful to weight loss. It’s OK to have carbs in moderation, and it’s important to find what works for you on a daily basis. “Some people respond to higher or lower amounts of carbs; it’s trial and error … I would advise against doing something radical that would be harmful to your nutrition, or that is hard to sustain in our world,” Saltzman says. A dietitian could help find the right carb balance for you.

5. Get enough sleep

Having a full night’s sleep can aid in weight loss, including weight around your face. Studies have found that better sleep hygiene is associated with weight loss maintenance. But the amount of sleep you need is highly individualized.

Saltzman suggests that we are only at the beginning of understanding the importance of chronobiology, a field that studies the effects of time on biological systems, including the sleep-wake cycle. “Sleep is very important for regulations of all systems, including hunger,” he says. While eight hours has been the conventional wisdom on sleep, it’s more about what makes a person feel rested in the morning. 

6. Monitor your sodium intake

Most of us have heard by now that excess sodium can lead to numerous health problems, including high blood pressure. Salt may also cause your body to retain fluids, contributing to swelling and puffiness in your face. Reducing the amount of processed foods in your daily diet, including salty snacks, processed meats and high-salt frozen dinners, could help lower your sodium intake and reduce facial puffiness.

7. Add more fiber and protein to your diet

Fiber moves slowly through your digestive tract, and research has shown it helps keep you feeling fuller for longer. In a study of overweight and obese people, higher fiber intake was associated with increased weight loss. Fiber can be found in fruits such as avocados, kiwis and guava, vegetables such as brussels sprouts, kale and green cabbage, and nuts, seeds, whole grains and legumes. 

Michelle Kwan, a research assistant at the Chinese University of Hong Kong and coauthor of the 2021 paper “Healthy Diet for Healthy Aging,” previously told AARP that men over age 50 should be eating 30 grams per day of fiber and women over age 50 should be eating 21 grams per day. Similarly, increasing your protein intake to about 25 to 30 grams per meal could slow muscle loss and weight gain, including in your face, and help our bodies to reap more benefits from exercise. This is at the heart of the AARP-backed book The Whole Body Reset, which is designed for people seeking to lose weight at midlife and beyond. The book focuses on the timing and concentration of protein and fiber in your day while eating healthy, delicious food.

8. Add diversity to your diet

Long-term weight maintenance can help prevent fat from accumulating in your face in the first place. While quick fixes are tempting, establishing a routine that you can stick with for life is essential. Having a nutrient-rich, balanced, diverse diet, so you are not consuming the same thing day in and day out, can be key to maintaining a healthy weight long-term, Saltzman says.

9. Eat more fiber

Fiber can help reduce a fuller face by improving digestion and minimizing bloating, which may make the face look less puffy. High-fiber foods also regulate blood sugar, promote feelings of fullness and prevent overeating, supporting weight management. By aiding gradual weight loss, including weight loss in the face, fiber plays a role in achieving a healthier look over time, says Chaput.

10. Stay hydrated

Staying hydrated is key to keeping your skin elastic and supporting your metabolism, which can help your face look leaner. On the flip side, dehydration can cause your body to hold onto water, making your face look puffier. Drink plenty of water to help flush out excess sodium and reduce facial puffiness and bloating.