Your face is often the first thing people notice about you. Many people dream of having a sexy, defined look when it comes to their unique facial features. But if you’re struggling with face fat, you may feel like it’s impossible to achieve this dream.
If you’ve been struggling with weight loss or aren’t sure how to get that sculpted look for your face, this article is for you. With a few simple exercises and adopting healthier eating habits, you can learn how to lose face fat for good.
When it comes to losing weight in your face, the age old “diet and exercise” rule has never been truer. By making a few small changes and performing the exercises in this article once a day, you can tighten and tone your beautiful face and lose face fat!
Now, if you’re overweight in general, losing that weight is going to be the first step to a slimmer face. There’s no guarantee of what point in your weight loss journey you’ll lose those chubby cheeks but for most it happens naturally as they shed extra pounds.
If you’ve already lost extra body weight and want more sculpted cheekbones or still feel your cheeks look chubby, facial exercises can be your answer. The best news is, most are simple and will take only minutes of your day to do.
It’s well worth the effort to discover what lies beneath the face fat you’ve been trying to get rid of. While it may take time to sculpt your face, there are a few things you can do today to make your face look thinner and lose weight in that area! Keep reading for the ideas.
Lets start off with exercises and then we’ll discuss diet!
7 Exercises to Get Rid of Face Fat
When you are trying to shape your face and lose those chubby cheeks, exercise is essential.
There are numerous exercises you can do to help facilitate this change. The best part is that they can be done just about anywhere and are simple to incorporate into your daily routine for losing cheek fat.
These facial exercises will help tighten and tone your facial muscles and keep your skin looking young and fresh!
Doing these exercises properly is important. Remember: an exercise is only as good as your proper form. You don’t want to work the wrong muscles or injure yourself. The point is to do the right exercises and keep your face looking supple!
The following daily exercises will help cut fat (along with your healthy diet) and tone your beautiful face. Give some or all of them a try depending on which area of your face you are trying to target to lose weight.
Exercise #1: Look Younger by Pulling Your Lips
Of course, don’t literally pull your lips! This exercise is a natural face lift and can complement your weight loss perfectly. When you keep doing this exercise as instructed, you’ll look younger and bring out your cheekbones and jaw.
You can do this exercise either while standing or sitting. Be prepared to feel the burn in your neck and jaw! Here’s how to pull your lips for a total face lift and get rid of face fat.
- Start with keeping your head in a neutral position.
- Then, lift your bottom lip up as far as you can. You’ll accomplish this by effectively pushing your bottom jaw out.
- Hold this position for 10 seconds.
- Repeat this exercise 10 times.
Don’t strain your neck too much on this exercise. The idea is that your chin and jaw are doing a lot of the work. You’ll feel the burn in your neck, jaw, and chin after a few seconds of doing this exercise.
Exercise #2: Get Gorgeous Cheekbones with Jaw Chewing
This exercise is designed for giving you defined cheekbones and a more distinct jawline. This is perfect for people who are trying to reduce chin fat while also toning the jaw and cheeks. The jaw chewing exercise also functions as a stretching workout to keep your muscles fit!
Here’s how to lose fat with the lip pull exercise:
- Keep your head straight.
- Close your mouth, but move your jaw like you’re chewing.
- Continue to breathe, taking deep breaths while humming.
- Open your mouth and press your tongue down against the bottom of your teeth.
- Hold for five seconds, inhale, exhale.
- Repeat 10 times.
Doing the jaw chewing exercise can feel tricky at first, but keep doing it and it’ll feel natural to tone your facial muscles and keep your jaw, cheeks, and chin looking great! Again, try it a few times and don’t overdo it when first practicing this exercise.
Exercise #3: Get Rid of Chubby Cheeks with Tight Eyes
The tight eyes exercise is extremely simple, can be done any time of day, and majorly helps to cut down on your chubby cheeks. When it comes to identifying how to lose fat, getting rid of those cheeks is fundamental. Here’s how to lose fat with the tight eyes exercise:
- Close your eyes as tightly as you can. You should feel your cheek muscles in this exercise.
- Hold for 10 seconds.
- Relax for 10 seconds.
- Repeat this exercise 5 times.
When you practice this exercise, it’s essential that you feel your cheeks move upwards when you close your eyes. Otherwise, you’re not doing the exercise properly. Close your eyes even tighter and you’ll feel it. An exercise not done properly is not worth doing!
Exercise #4: Eliminate Double Chin with Chin Lifts
If your chin and/or neck is the problem, then this is the exercise to do! The chin lift is the perfect solution to eliminating fat in your chin area. Let’s face it: having a double chin is just not attractive. You want a slim neck with a defined chin and a clean jawline. Here’s how you can get it with chin lifts:
- Lean your head back towards the ceiling. Hold your gaze there.
- Pull your lips into a kissing shape.
- Hold for 10 seconds.
- Repeat this exercise 10 times.
This exercise can be done either standing or sitting. It also helps to firm the muscles in your throat and neck, making this exercise doubly beneficial. When you’re trying to get rid of face fat and kick your double chin to the curb, try this exercise with your new healthy diet and watch the results as you start to lose weight! If you want more exercises to reduce neck fat, we’ve got quite the list!
Exercise #5: Blowing Air Exercise to Work All Facial Muscles
This exercise will help your entire face to become toned and lose fat, therefore improving your overall appearance.
This is how you can lose face fat, get rid of chubby cheeks, lose weight in the face, have a slimmer neck, and reduce the appearance of a double chin with the blowing air technique:
- Sit down, preferably on a chair with your back straight.
- Lean your head back as far as is comfortable with your face towards the ceiling.
- Pull your lips together in a kissing position, but keep them open to create an “O.”
- Blow air out of your mouth.
- Hold for 10 seconds at a time.
- Repeat this exercise 10 times. If you really like this exercise and want an all-around facial improvement, do this exercise more often.
This exercise will give your whole face a lift and keep you looking leaner and toned for your weight loss success!
Exercise #6: Zapping Cheek Fat with Fish Lips
- Pull in your cheeks and lips to create the fish lips effect. Try to smile while doing this.
- Hold for about 5 seconds.
- You can repeat this exercise up to 10 times.
You will feel this exercise in your cheeks after only a couple times of doing it! When first beginning, you may want to only do it five times rather than 10 to see how you feel. You don’t want your face to be too sore for the other exercises.
Exercise #7: Show Those Pearly Whites!
Have you ever felt like your face was hurting because you were laughing so much? That’s because smiling actually works your facial muscles, so you’re tightening and toning the muscles just by having a good time!
Smiling is one of the best exercises for getting rid of cheek fat and to lose face fat. Your smile also helps to stretch the muscles in your cheeks, which can help decrease fat and tone the muscle.
Here’s how to do it: Just smile!
The interesting thing about this exercise is that smiling is good for your mental health too. Even if you don’t feel happy, the act of smiling can still brighten up your mood.
Try it when you’re at home or even if you’re having a bad day at the office. You’ll be surprised just how much a smile can lift your mood and your facial muscles!
Other Effective Tips to Lose Fat in Your Face: Lose Weight
If you are just starting to lose weight, it may take some time to see results in your face. When you’re trying to get rid of chubby cheeks, this might be one of the more stubborn places on your body to lose fat. For a complete and expert-approved weight loss start up plan, click here.
Do not give up! Your face will begin to show the difference of your weight loss in no time. Getting started is all you need to do to continue on your journey.
If you’re looking for the right diet to help you get started, you might try pulling the best from the boiled egg diet, see our post here. Get the Registered Dietitian’s tips on what makes a good weight loss diet work!
While you’re starting to cut calories and lose weight, here’s how you can complete the picture of healthy eating to get rid of cheek fat.
Lose Face Fat: Your Personalized Diet Plan
This article focuses exclusively on things you can do at home. No diet pills, surgery, or tricky weight loss secrets are needed. If you want to know how to lose face fat, all you need to do is start with your diet and continue by doing exercises for the next 4 to 6 weeks.
Benefits to Eating a Healthy Diet
Let’s start with modifying the diet to lose weight all over (and in your face). If you need motivation to eating healthier and improving your diet quality, consider these benefits of switching to a nutritious diet:
- Increased energy
- Less mood swings and hormonal problems
- Decreased risk of diseases such as heart disease, diabetes, high blood pressure and cancer
- Easier to control your weight
- Live a longer, healthier life
- Reduced inflammation, therefore reducing chronic pain
- Regular bowel movements
- Improved skin and complexion
- Better nutritional quality rich in vitamins, minerals and nutrients
- Improvements in blood and internal lab values like cholesterol, blood sugar and blood pressure
Watch out for Food Allergies and Intolerances
The right diet won’t be the same for everyone, even if we’re all trying to lose face fat. Only you know how your body handles different food items! For example, while some people tolerate dairy well, others have acne, gastrointestinal problems, and other issues that arise from consuming milk products.
The same is true for grains. Some people are sensitive gluten, a combination of two proteins found in many grain products. On the contrary, some people can consume gluten-containing products just fine and should consume them for their great nutritional profile.
If you are unsure if you have a food allergy, check with your doctor. The most common types of food allergies are to gluten, soy, eggs, milk, peanuts, wheat and tree nuts. There are several allergy tests that can be done.
One thing to note about a food allergy is that symptoms are often sudden and life threatening. Although some of the most common allergens are the several aforementioned foods, also known as the “Top 8 Allergens,” people can react to anything.
Signs of a Food Intolerance
- Muscular or joint pain
- Eczema or rashes
- Rosacea or other skin conditions
- Gastrointestinal problems
- Gas and bloating
- Stomach pain
- Runny nose or chronic sinus issues
Do you suffer from any of these symptoms? If you do and are now suspicious of a food intolerance, track your symptoms. Keep a log on your phone or on paper of when you experience these symptoms. Along with the symptoms, keep track of the foods you eat.
After a few weeks of tracking, you can look for patterns between when you get certain symptoms and what foods you ate before them. Healing your gut first is essential to stopping the reaction and eating your favorite foods again!
If you have questions about your personal dietary needs, food allergies or intolerance, consult a Registered Dietitian. Registered Dietitians can offer individualized nutrition information that is tailored to your specific needs and goals (including weight loss).
The point is to always listen to your body and monitor for the symptoms of food intolerance or allergies. Of course, if you have an allergy or food intolerance to any items mentioned in this article, make sure to omit those choices.
Pack in the Nutrition
If you are new to weight loss, the key is to create simple meals that are packed with nutrients to help you lose weight (even in your face). Here are some guidelines to help you formulate healthy, well-rounded meals that can help you start to lose weight:
Nutrition Tip #1: Drink enough water.
Water is used to hydrate the body and transport nutrients where they are needed. It also can help you feel full, which will make you consume less calories. The bottom line: avoid dehydration and use water to your advantage to maximize your dietary plan for weight loss.
Nutrition Tip #2: Choose the right kind of carbs.
Whole grains, fruits and vegetables contain lots of fiber, which is a superstar carb, especially for losing weight. Why? Fiber helps us stay fuller longer and it can keep us regular. Have you ever felt weighed down when you couldn’t go? Fiber helps move things along and keep you feeling light. Try to get fiber at every meal!
One thing to keep in mind, however, is that if you are trying to increase your fiber intake, do it slowly. You don’t want to constipate yourself. If you’re someone who never consumes vegetables and wants to add vegetables into the diet, add on 1 to 2 servings of veggies per day.
Make further increases over the course of several weeks. Also, when you increase your fiber intake, make sure you increase your water intake too! Doing so will ensure you are regular, hydrated and that it is easy “to go.”
Nutrition Tip #3: Make your meals colorful.
Colorful foods (not those with food coloring) tend to be full of vitamins and minerals. Naturally colorful foods are fresh fruits and vegetables, so pile them on your meal during meals and snacks. Another plus: fresh fruits and vegetables tend to be low in calories, which is essential for losing weight and face fat.
To get an entire rainbow of foods in your diet plan, consume red bell peppers, carrots, bananas, dark green leafies, blueberries and eggplant! Mix and match the rainbow foods as you like!
Nutrition Tip #4: Go lean, marine and plant-based.
Choose lean proteins, marine proteins (fish and seafood) and plant-based proteins more often. These types of proteins give you lots of protein for minimal calories. Examples of lean proteins, marine proteins and plant-based proteins include:
- Skinless poultry (i.e. 99% lean ground turkey, chicken breast)
- Fish and seafood (i.e. shrimp, tuna, salmon, whitefish)
- Soy protein (i.e. textured vegetable protein, edamame, tofu)
- Beans and legumes
- Lowfat and nonfat milk, yogurt and cheese
- High protein pasta (i.e. chickpea pasta)
- Quinoa and other ancient grains
Nutrition Tip #5: Control your fat intake.
Calorie control is essential to weight loss. Compared to other types of foods, we get lots of calories from even small amounts of fat. Fat sources include oils, butter, fried foods, red meat, processed meats, chips, sweets and many other foods.
To decrease calories, minimize consumption of fatty foods. Here are some ideas on how to do so:
- Avoid fried foods
- Choose “naked” meats (i.e. no breading, not cooked in cooking fat)
- Use cooking spray instead of butter or liquid oil
Choose Healthy Fats
Ideally, you want to emphasize lots of dark leafy greens, a protein such as fish, meat, beans, tofu, or eggs, and healthy fats. The healthy fats are a huge supporter of your weight loss. Healthy fats may include:
- Chia seeds
- Brazil nuts
- Olive oil
Be sure to incorporate these healthy fats into your diet to support weight loss. Remember, however, even healthy fats can hold on to lots of calories, so make sure you limit your portion sizes.
By adopting these simple dietary tips, you can start seeing results in losing your chubby cheeks and start to lose face fat.
Sample Meal Ideas for Weight Loss (Even in Your Face)
Morning Oatmeal: 1/2 cup oatmeal (uncooked) + water (to desired oatmeal consistency) + 1 Tbsp chia seeds + 1 cup berries + cinnamon to taste
Protein-Packed Breakfast: 2/3 cup nonfat plain Greek yogurt + 1 Tbsp pepita seeds + 1/2 cup strawberry halves + cinnamon to taste
Blended Smoothie:1 banana + 1/2 cup frozen berries + 2 Tbsp nut butter + 1/2 cup spinach + 1 cup nonfat/skim milk (or soy milk) + 1 cup ice
Simple Salad: 2 cups spinach, kale or dark green blend + 1/2 cup sliced cucumbers + 1/4 cup sprouts + 1/2 cup halved cherry tomatoes + 1/4 of an avocado + 2 Tbsp oil-based dressing
Open-Faced Tuna Salad Sandwich: 3oz tuna (canned, in water) + 1 Tbsp Dijon mustard + turmeric to taste + 1/2 cup chopped celery + 1 Tbsp whipped cream cheese + served on 1 slice whole grain bread with 2 slices of tomato
Bean Burrito: 1/2 cup beans + 1/2 cup chopped bell pepper + 1/4 chopped raw onion + 1/2 avocado (to bind all ingredients) + wrapped in 1 corn or whole grain tortilla (6-inch diameter)
1 small apple + 2 Tbsp nut butter
1 cup raw veggies (i.e. baby carrots, sliced radish, celery) + 1/4 cup hummus
1-2 hardboiled eggs
Mediterranean-Style Dinner: 1 salmon filet + 1/2 cup quinoa + 3/4 cup grilled asparagus + 1 Tbsp olive oil + fresh lemon juice to taste
Easy Chicken Dinner: 3oz skinless chicken breast (preferably baked or grilled) + 1 cup steamed broccoli + 1/2 cup brown rice + herbs and lemon juice to taste
Plant-Based Stuffed Peppers: 1/2 cup quinoa + 1/2 cup black beans + 1/4 cup diced tomatoes + 1/4 cup corn + packed into 1 hollowed bell pepper
Vegan and Vegetarian-Style Dinner: 1/2 cup ground textured vegetable protein (aka ground soy; cooked in oil and desired spices) + 1/2 cup brown rice + 1 cup steamed vegetable medley
Healthy Comfort Food: 3oz beef sirloin + 3/4 cup steamed green beans + 1/2 cup roasted potatoes
Remember: healthy meals tend to be rich in fruits and/or vegetables, whole grains and lean proteins. Strive to model your meals after the ones listed above for weight loss success and calorie control.
Combine these meals and your own ideas to create your personalized, healthy weight loss meal plan. While you will begin to lose weight all over your body, eventually you should see improvements in your face as well.
When you improve your diet, you improve your life. This includes cutting down on fat in your face and getting the sexy look you’ve been waiting for!
Lose Face Fat Immediately: Additional Tips You Can Start Today
In order to lose fat and help your face appear slimmer if you are overweight, following a healthy diet and doing exercise so important. There are other things you can to help, however!
These facial exercises are just as important as doing total body exercises. You don’t have to hit the gym to lose the pounds. Even doing an activity that you enjoy such as walking around your city, dancing in your room, or going kayaking with friends can burn calories.
Burning calories is essential to any weight loss regimen. You have so many reasons to exercise: feeling better, losing weight to reduce stress, gaining body definition.
If you’re committed to following the advice on how to lose your face fat, chubby cheeks, and your double chin, you need to first start on the inside with your diet. Losing weight will undoubtedly help you look slimmer just by creating a leaner figure.
After you’ve lost the proper amount of weight to see a difference, you can define your facial muscles with the exercises outlined above. Doing these properly can begin to tone and tighten your face.
How to Lose Your Face Fat: Achieve the Best Results
Let’s face it. Some people have fuller faces than others. We can’t all have faces like Victoria Beckham or Robert Pattinson. Our face shape and weight can be significantly influenced by genetics and heredity as well.
Your unique facial structure may also make it harder to have a toned, sculpted face. You may have to work harder at it than someone who just naturally has a perfect jawline or amazing cheekbones.
Know what you’re working with. Highlight your good facial features while you minimize your no-so-great features! Some people have great high cheek bones that can be emphasized. Others have an awesome and defined chin.
If you don’t think you have either of those, focus your attention on your eyes and how you can highlight them to draw the attention away from the rest of your face. For those of you who are blessed with beautiful, big lips, make those the main attraction on your face!
However, if you have noticed changes in your face (as in more chubbiness), it could be a sign that you have recently gained weight. Regardless if you have recently gained weight or have gained weight over the last several years, you may need to lose face fat and some poundage off the body. But have no fear! You can do this!
Look at the Overall Approach to Weight Loss
By trying to simply eat healthier and be more active, you can shed pounds without too much effort and begin to see a difference in your face (not to mention everywhere else).
If you are ready to have a more well-defined face, it is time to start doing your facial exercises. Again, it is extremely important that you stay consistent to see results.
On day one, take a picture of your face at various angles. This will be used as a reference point from where you started. Every week of your healthy eating and facial exercises, take another set of photos of yourself. After 4 to 6 weeks, you should see some progress in your face.
Let your natural face shape come through by losing cheek fat, enhancing your jawline, and keeping your body healthy. A healthy body means a sexy face, especially when you employ these exercises!
The Bottom Line: A Better Face is A Better Self
The best advice on how to lose your face fat is based on the evidence of overall weight loss success stories. Those who are the most successful are those who have incorporated diet and exercise.
Living a healthier lifestyle can help you shape your body and your face. Give these 7 facial exercises a try and switch up your diet. You’ll be surprised just how toned your face looks when you are done!
Which of these facial exercises are the weirdest or funniest to do? Have you tried facial exercises before? Let us know about your experiences in the comments section below. We cannot wait to read them!
- Kennelly, Stacey. Smile! It’s Good for Your Heart. Greater Good Magazine, 5 September 2012.
- Risk Factors for Cancer. National Cancer Institute, 23 December 2015.
- The Lowdown on Lactose Intolerance: Making the Most of Milk. National Dairy Council, 1997.
- Klemm, Sarah RDN/CD/LDN. Prebiotics and Probiotics: Creating a Healthier You. Eat Right, Academy of Nutrition and Dietetics, 9 June 2020.
- Ellis, Esther MS/RDN/LDN. Food Allergies and Intolerances, Eat Right, Academy of Nutrition and Dietetics, 7 May 2020.