We all have that one part of our body that we wish we could change. Many people feel that way about getting rid of face fat. We are all born with different face sizes, which is why some people carry a little extra weight on their face.
For those who are trying to slim down this specific area of the body, it’s not so straightforward.
This leads many people to wonder if losing fat in your face is even possible. We’ve turned to some experts to help you better understand face fat and how to decrease it when possible.
Some people are desperate to learn how to lose face fat. There’s a fine line between a face that is too thin and one that is too fat. A Finnish study found there’s an ideal balance of facial fat that makes us attractive to the opposite sex. Read on, and we’ll let you in on the secret.
Why do some people have more face fat?
Face fat can occur as a result of weight gain, usually caused by these bad foods, but it can also be genetic. Just like some people carry extra weight in their hips, some people carry it in their face.
In general, facial fat tends to be more noticeable in people with rounded, less-pronounced facial features. Additionally, your diet can also contribute to weight gain in the face.
“Excessive amounts of fats, carbs, and salt can affect your face’s puffiness,” says Dr. David Greuner of NYC Surgical Associates.
“If you have an unbalanced diet and continue that lifestyle, just like every other part of your body, your face will start to gain fat in it.”
As individuals, we all store fat differently. Some people are pear-shaped and have fat deposits in their hips, thighs, and buttocks. Others tend to hold onto weight in their stomachs or on their arms.
Yes, some people might retain extra weight in their face. Aseel Soueid of Diabetic Aesthetics is one of these individuals. Despite having six-pack abs, he has a round face that some might even call chubby.
We also have different face shapes. There are nine recognized facial shapes, including oval, triangle, and rectangle. People with round faces may appear to have a fatter face, even if they don’t actually have excess fat in that area. While you can’t change the shape of your face, you can potentially change how much fat is residing on it.
Is it possible to just lose fat in your face?
When it comes to losing fat in your face, there’s good news and bad news.
The good news? It is definitely possible to lose face fat. The bad news? You can’t specifically target weight loss in this area.
The best way to lose weight in your face is to try to live a more balanced lifestyle, which includes following a balanced diet.
“Typically, face fat is due to being overweight, so [losing weight overall] is the more obvious solution,” says Greuner. Try our BMI calculator and calculate your body mass index today or view any of our other health calculators that can help you on your fitness journey.
If your goal is to lose body fat, you’ll need to pay attention to your workouts and your diet to create a calorie deficit.
But don’t just start slashing calories—you want to lose fat, not muscle. So, be sure to focus on where the calories you’re eating come from, stick to whole foods as much as possible, and keep meals balanced.
The best way to lose that baby face is to follow the tips listed above. Shedding fat from the rest of your body will likely result in a leaner face and making smart lifestyle choices can also make a monumental difference. Unfortunately, here’s no magic bullet that dissolves fat from your face – at least, not naturally.
If you want some help in the exercise department, try Aaptiv. Our app includes hundreds of trainer-led workouts set to upbeat music.
What type of exercise is best?
Even though you can’t specifically target face fat, you can take steps that will result in losing some excess fat in general. Engaging in physical activity is the most effective way to minimize your face fat. If you lose weight, some of it will no doubt come from the face.
However, if you lose weight too quickly, this can also lead to sagging — which most of us don’t want either. “To minimize this, include strength training,” says Keith-Thomas Ayoob, EdD, RD, FAND. “It preserves muscle, even in muscles [that] you don’t think are being exercised.”
By working on the muscles in other parts of your body, you’ll benefit from a synergistic effect that helps to train and build muscles all over.
Don’t forget to eat plenty of nutrients and try supplementing with collagen. As you begin to shed weight, you risk losing skin elasticity. Dave Asprey, the biohacker that founded Bulletproof, advocates eating collagen-rich foods like egg yolks and organ meat to boost your body’s ability to produce its own collagen. Nutrition is an important part of maintaining your skin’s health and elasticity.
Applying topical Vitamin C (as well as eating foods rich in this vitamin) can also increase collagen production. A serum with a concentration of 5% Vitamin C has been shown to make the skin thicker, while also reducing the appearance of fine lines and wrinkles. As an added bonus, both Vitamin C and collagen have been shown to improve the skin’s appearance and make it look more youthful!
How else can you get rid of face fat?
Although there’s no spot-reducing of facial fat, you can strengthen facial and neck muscles so that the face appears a bit firmer.
For a quick fix, there are some facial exercises you can try. There’s no clinical evidence proving that they work, but there are plenty of anecdotal reports and thousands of before and after pictures. Facial exercises are easy, and you can do them anywhere, so what have you got to lose? Other than facial fat, of course!
Here are some favorites that social media influencers share again and again:
- Fish Face – Suck in your cheeks so that your lips pucker. Hold this pose for 15 seconds and repeat several times.
- Puffer Fish – Puff air into your cheeks and push the air from side to side.
- Psycho Smile – Smile aggressively and clench your teeth. Hold for several seconds.
- Use the Facial Fitness Pro – This bendy rod is a contraption you put in your mouth. You flap it by nodding your head up and down. You might feel a little bit silly when you try it, but Cristian Ronaldo uses it, so you’ll be in good company.
Try doing these exercises twice a day and monitor your progress. We can’t guarantee results, but we did find one study that found these exercises improved muscle thickness in the face and had rejuvenating effects.
Want longer-lasting results? Make sure you make exercise a part of your daily routine. Aaptiv has hundreds of workouts to choose from, and you’ll have a trainer in your ear to guide you every step of the way.
What Causes Face Fat?
In addition to your facial structure and the way your body chooses to store fat, there are a couple of other causes related to lifestyle. The good news is that you can control them easily.
What You Eat and Drink
You probably already know that certain foods make your stomach feel bloated, but you might not have made the connection that your face can get bloated, too!
The factors that cause facial bloat and stomach bloat are different. Celebrity nutritionist Thomas DeLauer warns that bloating in the face can be caused by the following:
Dehydration – If you’re not drinking enough water, your body does its best to retain what you have left. A lot of this retention happens in the face, so if you notice that you wake up with a puffy face, it’s because you just slept 8 hours without drinking any water. The first line of defense against a bloated face is to drink more water. It’s as simple as that!
You might not immediately recognize the signs of dehydration (other than a puffy face). Here are five things to look for:
- Low energy – If you feel lethargic or your workouts are blah, check your water intake.
- Headaches – When your fluid levels drop, the brain contracts, pulling away from the skull. The result is a headache. The good news, you can cure it quickly with a glass or two of water.
- Dizziness – Lack of water causes your blood pressure to drop. Low blood pressure means that the body isn’t sending oxygen to the brain fast enough, and it can result in dizziness.
- Mental confusion – Other signs of dehydration include hallucinations, confusion, and delirium.
- Nausea – When your fluid levels are out of balance, it can wreak havoc on your entire system. Ironically, the resulting nausea can cause vomiting, exacerbating your dehydration.
Sodium – Salt is not the enemy as long as you’re consuming it in its pure mineral form (like pink Himalayan salt), but white iodized table salt is sure to make your face puff out like the Michelin Man.
Keep your iodized salt intake to a minimum, but feel free to liberally sprinkle the pink variety.
Alcohol – Though it’s fun to drink, alcohol is high in calories, and it can also lead to dehydration. The CDC suggests that men limit their intake to no more than two drinks a day and women stick to one.
Not Getting Enough Sleep
Lack of sleep raises cortisol levels in your body. This stress hormone wreaks havoc on the body, and one of the most visible results is weight gain. To keep your weight (and your cortisol) in check, make sure you’re getting plenty of sleep. The perfect amount varies by person, but it’s usually in the range of six to eight hours.
Your Overall Weight
In most (though not all) instances, a chubby face is a result of being overweight. If you can shed those unwanted pounds, then you’ll naturally slim your face as well. A balance of both cardio and weight training combined with a healthy diet is still the most effective to lose weight.
Need some workout inspiration? Aaptiv has hundreds of workouts to keep you motivated, from treadmill routines to strength training, and more.