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. But, 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.
Why do some people have more face fat?
Face fat can occur as a result of weight gain, 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.”
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.
What type of exercise is best?
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.”
Incorporating both strength training and cardio workouts into your weekly routine will help you manage your total body weight. This, combined with a balanced diet, will help you maintain weight and avoid gaining more fat that may show on your face.
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. Fish face, for example, is a common tightening exercise that’s easy to do. Simply suck in your cheeks so your lips pucker and hold for 15 seconds. Release and hold again. You can continue this for a few rounds. The levels of fat in your cheeks won’t actually decrease, but you may experience a tightening effect that lasts for a short time.
You can also rest easy knowing that people tend to lose some of their facial fat as they age. Unfortunately, you still can’t choose from which part of the face you lose fat. “It’s also common for some people to appear to lose weight more from the face and neck than do others,” says Ayoob. “You can’t control this any more than you can control having an ‘apple’ or a ‘pear’ shaped face.”
Even though you can’t always target weight loss specifically in your face, keeping up on your healthy habits can help you reduce fat. “Even if you lose weight, your general shape is part of your own identity,” says Ayoob. “Accept it, and resolve to make efforts to be, and live, as healthy a lifestyle as you can.”