How Do You Get Rid of Face Fat
Chris Churan - Certified Exercise Physiologist
Chris is a certified exercise physiologist with over 13 years of experience in fitness and wellness. With a Master of Science in Exercise and Wellness, Chris has been a educating the public as a writer, editor, and trainer. He is passionate about creating evidence-based content in an engaging way to make learning fun.

How Do You Get Rid of Face Fat? Effective Ways for Your Leaner Look

Table Of Contents

Intro to Face Fat Before and After – What’s the Real Difference?

Have you ever looked at your reflection and wondered, ‘What would I look like with a slimmer, more defined face?’ Well, you’re not alone. The desire to reduce face fat and enhance facial features is common, but the journey from ‘before’ to ‘after’ is often shrouded in mystery. What does it entail? Is it merely about losing weight, or is there more to it?

In our facial gains guide, we’ll demystify the process and reveal the truth behind facial transformations. We’ll explore everything from how genetics and lifestyle factors influence your facial structure to the role of diet and exercise in shaping your face.

Let’s uncover the difference between the ‘before’ and ‘after!’

Unmasking Methods: How to Get Rid of Double Chin Through Exercises & Medical Treatments

A common disease called “double chin,” or submental fullness in medical terminology is brought on by a layer of fat that accumulates beneath the chin. Although it is frequently linked to weight gain, having one doesn’t require being overweight. A double chin can also occur from looser skin from aging or genetics. You may be more prone to get a double chin or less elastic skin if you have a family history of either condition.

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How Do You Get Rid of Face Fat

Chin Chiseling 101: How to Lose Chin Fat

There are several methods to get rid of a double chin, ranging from exercises to medical treatments. 

  • Exercises such as chin lifts, neck rolls, and tongue stretches can strengthen and tone the jaw and neck muscles, thereby reducing the appearance of a double chin. 

These movements should be performed correctly and consistently. For optimal results on how to make your face thinner, consider doing them according to the directions to prevent straining.

1. Chin lifts involve tilting your head back to face the ceiling, pinging your lips as if you are kissing the ceiling, holding the position for 10 seconds, then returning the head back to start. 

2. Neck rolls involve gently turning your head clockwise and then counter-clockwise, keeping your spine straight all the while. 

3. Tongue stretches:

Sticking your tongue out as far as possible.

Lifting it up towards your nose.

Holding for 10 seconds and relaxing.

4. Medical treatments like Kybella and CoolSculpting are FDA-approved methods that provide long-lasting results. Kybella is an injectable drug that destroys fat cells under the chin, while CoolSculpting uses a handheld device to freeze and kill fat cells underneath the chin. 

Both treatments have pros and cons and the potential side effects include bruising, swelling, and numbness. It’s important to consider factors like age, skin elasticity, and overall health before opting for these treatments.

How to Lose Neck Fat? Neckline Nuances

Neck fat can be a little tricky to deal with, as it’s often a result of several factors. Let’s dive in and understand why we gain neck fat and how it differs from overall body fat.

First, it’s important to know that neck fat doesn’t necessarily indicate your overall body fat percentage. A study from found that neck fat can vary substantially in properties. So, while general weight gain can contribute to neck fat, other factors such as diet, posture, and even genetics can play a role.

For instance, certain dietary habits might lead to more fat storage in the neck area. A study published in ScienceDirect suggested that the source of diet energy could affect weight gain and fat distribution in different body parts, including the neck.

Now, how do we combat this? Here are a few strategies:

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Face and Neck Fat: The Road to Reduction

Whole-Body Weight Loss

The foundational principle of losing fat, whether on your neck or any part of your body, is achieving a caloric deficit — consuming fewer calories than you burn. A review in the Journal of the Academy of Nutrition and Dietetics showed that a sustainable, calorie-reduced diet combined with physical activity is the most effective way to lose weight in the long term.

Dietary Changes

Your diet seriously affects where and how your body stores fat. With that in mind, keeping a healthy weight can be facilitated by eating a balanced diet high in fruits, vegetables, whole grains, and lean proteins within the constraints of your daily calorie allowance. It might also possibly minimize the appearance of neck fat when consuming calorie-controlled meals.

Targeted Exercises

While you can’t understand how to lose buccal fat from your cheek areas specifically, incorporating exercises that tone and intensify the cheeks and jawline muscles helps improve the area’s appearance, thereby enhancing the neck area as well. 

Avoid Crash Diets 

Quick-fix diets might promise fast results, but they often lead to muscle loss and can even harm your health. In the long run, weight loss that is achieved gradually and consistently is healthier and more sustainable, whereas rapid weight loss tends to not stay off.

Good Posture

Maintaining good posture is crucial for strengthening your neck muscles and preventing fat accumulation. So, keep your chin up – literally!

How to Get Rid of Face Fat and Get a Jawline? Top Vitamins 

  • Vitamin C

This one is basic for collagen production, which helps keep your skin firm and youthful. 

  • Vitamin E

It has antioxidants that guard skin from damage and may fight a sagging skin appearance. 

  • Vitamin A

Known for its anti-aging benefits, vitamin A promotes healthy skin and can help reduce puffiness.

  • B-Vitamins

B vitamins, particularly B-6 and B-12, help decrease water retention and bloating. 

Why Is One Side of My Face Fatter? Common Reasons for Asymmetry

Firstly, slight asymmetry is normal, and most faces are not perfectly symmetrical. However, more noticeable discrepancies may be due to various factors:

1. Tooth alignment. The jawline forms a core part of your facial structure, and any misalignment can cause one side to look more prominent.

2. Injuries. Concussion or injury to the face can lead to swelling or changes in the bone structure, resulting in one side of the face appearing larger.

3. Sinus infections. Sinus infections can cause swelling or puffiness on one side of the face, depending on the location of the infection.

4. Habits. Poor diet, a lack of exercise, alcohol, smoking, and other lifestyle habits can contribute to weight gain and water retention, which can affect the appearance of the face.

6. Sleeping habits. If you consistently sleep on one side, it may appear slightly puffier or fuller due to fluid accumulation overnight.

Dietary Downfalls: Top Foods That Make Your Face Fat – What to Avoid?

  • Processed foods – high amounts of sodium can lead to water retention and bloating.
  • Alcohol – this dehydrates your body.
  • Sugary foods and drinks – inflammation throughout the body, which causes bloating, including in the face.
  • Dairy products – lactose intolerant, consuming them leads to bloating and gas.
  • High-sodium foods – canned soup, deli meats, and pre-packaged meals often contain a lot of salt, which can cause your body to retain water.
  • Certain vegetables – broccoli, cabbage, and onions, can cause gas and bloating in some people.
  • Beans and lentils – are high in fiber and cause gas and bloating.
  • Carbonated drinks – the bubbles in these drinks cause gas to get trapped in your digestive system.

Also, read – 15 Best Nutrition Apps of Today

How to Lose Neck Fat Fast in a Week? Best Fast-Track Fat Loss Routine

Day 1: Start with Hydration and Nutrition

  • Morning: Begin your day with warm lemon water to boost your metabolism.
  • Throughout the day: Increase your water intake to at least eight glasses. 
  • Diet: Focus on a high-protein, low-carb diet. Include lean meats, fish, and plenty of green vegetables. Avoid processed foods and sugar.

Day 2: Intensify Your Exercise Routine

  • Morning: Start with a 30-minute cardiovascular workout – brisk walking, jogging, or cycling. 
  • Evening: Incorporate neck and shoulder stretches to tone the muscles. 

Day 3: Mindful Eating and Strength Training

  • Diet: Practice mindful eating to support your journey on how to lose face fat quick. Chew slowly, enjoy your food, and stop eating before you’re complete to avoid overeating.
  • Workout: Add strength training to your routine. Strength training can affect body composition, which indirectly affects neck fat. Push-ups, squats, and lunges are fantastic and easy to perform anywhere.

Day 4: Focus on Sleep and Stress Management

  • Lifestyle: Ensure you get 7-9 hours of quality sleep.
  • Stress management: Practice meditation or yoga to reduce stress levels. 

Day 5: Introduce High-Intensity Interval Training (HIIT)

  • Workout: HIIT workouts are effective for quick fat loss. Incorporate a 20-minute HIIT session with exercises like high knees, burpees, and jump squats to boost your weight loss face change results.

Day 6: Check Your Posture

  • Throughout the day: Maintain good posture. Sit straight with your shoulders back.
  • Evening: Repeat neck and shoulder stretches to maintain muscle tone and flexibility.

Day 7: Reflect and Plan Ahead

  • Reflection: Assess your progress and how you feel. Note any changes in your neck appearance or how your clothes fit.
  • Planning: Set goals for the following weeks. 

Why Is My Face Getting Fat but Not My Body? Facial Fat Phenomenon

1. Water Retention

Why are my cheeks so chubby? One of the most common causes of facial bloating is water retention. Consuming high amounts of sodium, not drinking enough water, or experiencing hormonal changes can cause your body to hold onto excess water, often appearing first in the face.

2. Lack of Sleep

Not getting enough rest can also cause facial bloating. When you’re sleep-deprived, your body produces more cortisol, a stress hormone that, among other things, can cause water retention.

3. Aging

As we age, our skin becomes less elastic, and we lose muscle mass. As a result, our facial features may somewhat sag, creating the impression that our faces are not as youthful.

4. Genetics

Some people may genetically have fuller faces, regardless of their body size.

Also, read – How to Get the Energy to Workout

How to Gain Weight in Face? 3 Facial Fullness Super-Practices

Best 1: Cheek Lifts

  • How to do it? Start smiling as wide as possible without opening your mouth. Try to raise your cheeks towards your eyes as much as possible. You should feel a burn in your cheek muscles. Hold this position for about 10 seconds, then relax. Repeat this exercise 10-15 times.

Best 2: Jaw Release

  • How to do it? Sit or stand up straight. Move your jaw as if you are chewing, but keep your lips closed. Then, open your mouth wide with the tongue pressed against your bottom teeth. Hold this position for about 5 seconds, then shut your mouth and take a deep breath. Repeat this exercise 10-15 times.

Best 3: Eyebrow Raises

  • How to do it? Sit or stand up straight. Raise your eyebrows as high as possible and hold them for about 5 seconds, then relax. Repeat this exercise 10-15 times.
How Do You Get Rid of Face Fat

Best Advice on How to Get Jaw Gains: Sculpt Without Coming Back

  • Jaw Exercises

Simple exercises, such as opening and closing your mouth, pushing your lower jaw forward, and moving your jaw from the side, can help strengthen your jaw muscles.

  • Chewing Gum 

Sugar-free gum is a simple and effective way to work your jaw muscles. Plus, it can help curb mindless snacking!

  • Eat Crunchy Foods

Foods that require more chewing, like apples, carrots, and celery, can give your jaw a good workout.

  • Facial Yoga

Practices like facial yoga can help tone your facial and jaw muscles. Check out face-slimming poses like “The Lion Face” and “The Fish Face.”

  • Avoid Teeth Grinding

Teeth grinding can put unnecessary strain on your jaw. If this is a problem, think about getting a mouthguard or using other management techniques.

  • Regular Breaks 

If you’re working at a desk all day, take breaks to relax your facial and jaw muscles. This can help prevent tension and tightness.

  • Messages

Regularly massaging your jawline can improve blood circulation and relieve tension, promoting healthier and stronger jaw muscles.

  • Jawzrsize

This product is designed to work out your facial muscles. It’s like a resistance band for your jaw! However, proceed with caution and moderation, as overuse may lead to jaw discomfort.

Also, read – Transformative Yoga Challenge: Find Your Inner Zen

The Wrap on Face Slimming – What Have We Learned?

In essence, getting rid of face fat is not a one-size-fits-all approach. From persistent hydration, clean eating, and regular exercises targeting facial muscles to getting enough beauty sleep – there is an array of natural ways to help chisel your visage. 

It’s a mix of consistency, healthy habits, and sometimes, a little professional help. 

Not to forget the magic of facial massages and their role in boosting circulation and lymphatic drainage, which contributes to a slimmer face.

Certified Exercise Physiologist

Chris is a certified exercise physiologist with over 13 years of experience in fitness and wellness. With a Master of Science in Exercise and Wellness, Chris has been a educating the public as a writer, editor, and trainer. He is passionate about creating evidence-based content in an engaging way to make learning fun.