How to Get Rid of Facial Fat

Woman checking her face
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When you have a lot of fat in the face, you may look heavier than you are. Slimming down the face can give you a much leaner appearance, since your chin and cheekbones will become more pronounced. If you are unsuccessful at losing facial fat on your own, you can meet with a plastic surgeon to discuss your options. Among the procedures that remove excess fat are face-lifts and liposuction.

Step 1

Reduce calories. Cutting your intake by 500 calories a day can help you achieve an average weight loss of one pound a week. When you lose weight, you'll get rid of fat in all areas of your body, including the face.

Step 2

Drink eight to 10 glasses of water each day. According to Good Housekeeping, not drinking enough water causes water retention and can add weight to your face. Avoid diuretics, such as alcohol and caffeine.

Step 3

Follow a reduced-sodium diet. Too much salt can lead to facial bloating. Foods that are high in salt include processed meals, lunch meat, chips, fast food and canned vegetables.

Step 4

Exercise daily. A mix of cardio and strength training can help you burn more calories to get rid of excess fat. Do 30 minutes of aerobic activity a day, along with 30 minutes of strength training at least three days a week. Dumbbells, leg presses, pull-up bars and resistance bands can all be used to build lean muscle mass.

Step 5

Make different facial expressions to tone the face. As reported in "Time" magazine, facial yoga is a form of exercise intended to tighten and tone various muscles in the face. For example, the Smiling Fish Face is performed by sucking in your cheeks and puckering your lips simultaneously. Hold the expression for 60 seconds.


Don't skip your exercise or fall back on unhealthy eating habits. Losing facial fat goes hand-in-hand with losing weight overall. To see results, you have to be vigilant.


Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.