If you are trying to get rid of facial fat in your neck, cheeks, or chin, you are not alone. Many adults have tried to lose weight in various parts of their bodies, including the face. The good news is that you do not need to rely on the numerous products on the market whose claims of increasing facial fat loss have yet to be proven. Many strategies can help achieve a slim-looking face through sustainable weight loss. Even though you can learn how to lose weight in your face from Lifestyel Recalibration, this post will highlight eight effective strategies for losing facial fat. 

Facial Exercises

Multiple non-strenuous facial exercises combat aging, improve muscle strength and promote fat loss. Popular facial exercises involve:

  • Puffing out of the cheeks while pushing air from side to side.
  • Maintaining a smile for several seconds while clenching the teeth.
  • Puckering lips on alternating sides.

Studies have revealed that engaging in facial muscle exercise twice each day for eight weeks increases facial rejuvenation and muscle thickness. Facial exercises undoubtedly tone your facial muscles and make a face appear slimmer. 

Exercise More

Facial fat is most often a result of excess body fat. The strategies employed to lose bodyweight can effectively encourage facial fat loss. The most effective way of losing body weight is by engaging in exercises that increase your heart rate. Cardio has been named the most effective fat-burning exercise. Doctors recommend that healthy adults get at least twenty minutes of intense cardio daily. Excellent examples of cardio exercises you can try to lose body and facial fat include walking, running, dancing, swimming, biking, and hiking. 


You probably already know that water is indispensable to your overall health. It is also crucial for people who have lost facial fat. Drinking water has been proven to temporarily increase metabolism, thus promoting weight loss by burning extra calories. Proper hydration also keeps you full and reduces the number of calories you are likely to consume at mealtime. 

Reduce Alcohol Consumption

Excessive consumption of alcohol is a significant contributor to bloating and the accumulation of fat under the skin because it mainly contains empty calories. This means that alcohol is high in calories but low in minerals and vitamins. Alcohol is also a diuretic (increases urine production), which causes water retention and dehydration. Studies have also revealed that alcohol influences the bodily levels of hormones that affect appetite and hunger. 

Avoid Refined Carbs

Refined carbs like pasta, cookies, and crackers are the leading culprits of increased fat storage and excessive weight gain. During manufacturing, these carbs are heavily processed and stripped of their fibers and beneficial nutrients. The low fiber content causes quick digestion, spikes, and crashes in blood sugar levels that cause many people to overeat. It is advisable to switch to whole grains when trying to lose facial fat. 

Sufficient Sleep

Sleep deprivation can increase your levels of the stress hormone cortisol. High cortisol levels have been documented to have a long list of side effects, including weight gain due to an increase in appetite and alteration of metabolism rates. Getting enough sleep is very important when trying to lose body or facial fat. Adults are advised to get about eight hours of sleep to promote the optimal operation of all bodily functions. 

Reduce Sodium Intake 

Excessive sodium intake causes your body to retain extra water, making your face puffy and swollen. When trying to lose facial fat, you will need to reduce your sodium intake drastically. Most pre-made and processed foods contain very high amounts of sodium and should be avoided. 75% of the sodium intake in the average diet is from processed meats, convenience foods, and savory snacks. Eliminating these items from your diet is an effective way of reducing your sodium intake. You should also reduce the amount of salt you put in your food.

Increase Fiber Intake

Increasing fiber intake is an efficient strategy when looking to lose facial fat. Fiber is one of the few substances our bodies do not absorb after consumption. It will help you feel full for longer because it slowly moves through your digestive tract. Fiber has been proven to decrease appetite and curb cravings. High fiber intake is the best way to stick to your low-calorie diet and increase weight loss. You can opt for fiber that occurs naturally in foods like fruits and vegetables or purchase soluble fiber. Adults are encouraged to consume at least 25 grams of fiber daily.