How To Lose Face Fat

With you weight gain, some of the fat can accumulate on certain body parts, such as your arms, legs, abdomen, and face. Face fat, specifically subcutaneous fat, is essentially excess fatty tissue that accumulates under the skin, making it appear rounder and fuller[1].

Some people who look up ‘how to lose face fat’ or ‘how to slim down face’ online wish that they could target fat loss specifically; however, there’s no evidence to support the concept of spot reduction[2]. Your body’s fat loss patterns are largely determined by your genetics, meaning where you lose fat first or last is out of your control[3].

However, a general reduction in body fat through diet and exercise will naturally decrease the fat stored in the face, leading to a slimmer appearance[4]. Taking a holistic approach to overall weight loss is the most effective strategy, rather than focusing solely on losing fat in a specific area.

Buccal fat refers to the fat between the cheekbones and jawbones. It does not naturally go away[5]. It is a deep fat pocket that contributes to the overall shape of your face. Factors like genetics, body weight, and hydration can impact the fullness of your face, but buccal fat itself does not significantly decrease with weight loss.

That said, some external factors like dehydration, excessive sodium intake, sleep deprivation, and poor posture can contribute to facial puffiness, which may make your face appear fuller than it actually is.[6]

If you’re unsure about the cause of your fuller face, Mosh offers free, unlimited medical consultations so that you can easily and quickly get updates on your health concerns.

Exercise is generally highly recommended for fat loss as it reduces overall body fat, which will, in turn, decrease subcutaneous fat on the face. However, targeted fat loss is a myth[8], meaning you cannot selectively reduce fat in the face alone.

That said, facial exercises may help strengthen facial muscles, improving the definition of your face. While they do not directly burn fat, they can contribute to a more toned appearance[9].

While no evidence suggests that facial exercises can burn fat, some studies indicate that they may help tone facial muscles and improve skin elasticity[10]. Some recommended facial exercises include:

• Puffing out your cheeks and shifting air from side to side.
• Puckering your lips and holding a smile for a few seconds.
• Stretching your neck while pressing your tongue to the roof of your mouth to engage the jaw muscles.

These exercises may enhance muscle tone and improve the overall appearance of the face but should be paired with general weight loss strategies for noticeable results.

Studies suggest that dietary habits influence facial composition. For instance, a low-calorie diet has been linked to a more defined facial structure, while a high-calorie diet is associated with rounder facial features.

To promote overall fat loss, including from the face, consider:

• Increasing protein and fibre intake to feel full longer.
• Reducing refined carbohydrates and processed foods, which contribute to fat storage.
• Staying hydrated, as dehydration can cause facial bloating.

By incorporating these dietary habits and engaging in cardio exercises like running, swimming, or cycling, you can work toward a leaner face and body.

Since facial weight loss is tied to overall body fat loss, here are some common steps that can help slim down your face:

1. Food and Diet

Reducing overall calorie intake while maintaining a nutritious diet is essential. Research suggests that an energy deficit, created by consuming fewer calories than you burn, leads to effective fat loss.

2. Exercise

Increasing physical activity has been shown to contribute to over 80% of successful weight loss interventions. Cardio exercises, combined with strength training, can accelerate fat loss and enhance muscle tone.

3. Evidence-Based Treatments

For individuals struggling with weight loss despite dietary and lifestyle changes, personalised medical treatments may be an option. Our doctors at Mosh can assess your medical history and weight loss goals to create a tailored approach that works for you.

The key to losing fat in your face and achieving a more sculpted facial appearance is consistency. Whether it’s through diet, exercise, hydration, or lifestyle changes, small efforts add up over time.

At Mosh, we are committed to helping you achieve your weight loss goals through expert-backed advice and personalised treatment plans. Whether you need dietary recommendations, weight loss shakes, or tailored exercise strategies, our platform provides free and unlimited medical consultations to support your journey.

Take the first step toward confidence with Mosh by your side.