How to Lose Face Fat? (9 Simple Tips You Need to Do)

You can lose fat in your face with a combination of careful diet control, plenty of cardio and strength training, and targeted facial exercises for a more defined look. In my experience as a personal trainer, combining diet control, cardio, strength training, and facial exercises effectively reduces facial fat.

Let’s start with the diet part.

Dietitians and personal trainers would probably argue for all eternity about what percent of losing weight comes down to diet vs exercise.

But a reasonable assumption is to say that 70% of your success will depend on dieting [1].

And the same will be the case if you need to lose facial fat.

As for exercising for weight loss, you’ll want to have a combination of regular cardio and resistance training to achieve a higher calorie deficit, according to the University of New South Wales [2].

But there are also some simple face exercises that won’t involve a dodgy facial muscle exercise device you saw on a late-night shopping channel.

Insulin resistance is one of the most common metabolic disorders, and it’s directly tied to higher obesity levels.

Some early studies published in PubMed have found that facial fat is also a good predictor of insulin resistance [4]. In my observations, clients with more facial fat often show signs of insulin resistance, aligning with some early studies.

It's unclear whether insulin resistance leads to increased facial fat or vice versa.

However, poor diets, high in sugary treats and processed foods, are known contributors to metabolic disorders and facial fat.

Therefore, general weight loss is often the most effective approach for facial fat reduction.

Is It the Same Alcohol Bloating?

No, facial fat is not the same as alcohol bloating, even though many people often have that misconception. Based on my experience, I clarify to clients that facial fat is different from alcohol bloating.

As mentioned above, facial fat is excess energy stored in fat cells. But generally, alcohol-related bloating is a very different thing. 

Because alcohol is a diuretic, it means that excessive intake will start to dehydrate you.

And as the body loses water, it will try to hold onto as much as possible, and that can cause that puffiness in the face [5].

At the same time, regular and non-excessive alcohol consumption can still create a barrier to effective weight loss because of all the empty calories, according to the National Library of Medicine [6].

You’ll see shortly that cutting out alcohol is one of our important tips to reduce facial fat for that reason.

Reliable scientific studies published in Health and Quality of Life Outcomes have proven that cardio for weight loss is still one of the best ways to deal with excess body fat [10].

More effective weight loss, including in the facial area, can be achieved by varying your cardio intensity.

If your regular cardio routine isn't yielding results, consider switching up the type or intensity of your workouts, like incorporating high-intensity interval training, to enhance fat burning.

4. Cut Out Refined Carbs

If your diet is full of refined and simple carbs from highly processed food, then losing fat anywhere in your body will be more difficult [11].

Starting with your breakfast, make sure you switch those sugary cereals for whole grains. Those whole grains are slower to digest and will avoid blood sugar spikes [12].

And for lunch, try to get more calories from lean protein and healthy fat sources, like fish with an avocado salad.

Your healthy diet should also include the main evening meal that contains complex carbs from fresh green vegetables.

“Because of the fiber in whole grains, our body processes them more slowly, which means those units of glucose enter the bloodstream more gradually.”

- Eliza Sullivan, Food Writer at Mindbodygreen.com

It doesn’t take excessive alcohol intake to mess up your weight loss journey.

According to the Current Obesity Reports, even small regular amounts of alcoholic drinks add up to a lot more empty calories that will pile on extra body fat [13].

If you want to deal with excess fat and avoid puffy water retention in your face, then stop drinking any alcohol for a while and see for yourself how much of a difference this change can make to support weight management.

Related Articles:

• Does Alcohol Stop Fat Burning?
• Does Red Wine Help You Lose Weight?

6. Boost Your Fiber Intake

Fiber is one of the undervalued heroes of weight management, and studies published in PubMed have revealed two very interesting ways that it can help you lose weight [14].

Increasing fiber intake is beneficial for weight loss in two ways: firstly, fiber forms a gel in the stomach, which doesn't raise blood glucose or add to fat storage.

Secondly, soluble fiber helps in adhering to diets by making you feel full longer, leading to reduced calorie intake and more effective fat loss.

One research study published in International Journal of Obesity, in particular, looked at people’s weight gain and fat reduction processes depending on their sleep quality [15].

Research shows that better sleep not only aids in weight loss but also prevents weight gain.

Establish a consistent bedtime routine, avoiding screens before sleep, and aim for eight hours of quality sleep.

This approach is integral to my weight loss strategies for clients, also supporting muscle toning.

8. Avoid Sugar

Sugar consumption is one of the main contributors to metabolic disease and obesity [16].

High absorption of refined sugars leads to calorie increase and blood sugar spikes, impacting overall body fat, including the face.

Reducing refined sugar and moderating fructose intake from fresh fruits can significantly aid in reducing facial fat and promoting a healthier diet.

And finally, one of the ways to prevent excess facial fat is by making sure you don’t consume too much sodium.

According to the Journal of the American College of Cardiology, one of the most visible effects of excess sodium is that it not only increases your blood pressure but also causes water weight gain [17].

You’ll find that processed foods are typically full of sodium, and paying more attention to the nutritional labels of what you buy will help you avoid it altogether.