How to Lose Face Fat with Facial Exercises

Face fat is a common concern for many people who want to improve their appearance and look slimmer. While there is no way to spot-reduce fat from specific areas of the body, there are some strategies that may help reduce facial fat and enhance facial features. One of these strategies is facial exercises, which are simple movements that target the muscles of the face. In this article, we will explain what facial exercises are, how they may help lose face fat, and provide some examples of effective facial exercises that you can try at home.

What are facial exercises?

Facial exercises are exercises that involve contracting and relaxing the muscles of the face. They are also known as face yoga or face toning. Facial exercises may help tone facial muscles and make the face look slimmer, according to anecdotal reports. Some popular exercises include puffing out cheeks and pushing air from side to side, puckering lips on alternating sides, and holding a smile while clenching teeth for several seconds¹.

How do facial exercises help lose face fat?

The evidence for the effectiveness of facial exercises for fat loss is limited, but some studies suggest that they may have some benefits for facial appearance and muscle strength. One review reported that facial exercises may build muscle tone in the face². Another study showed that performing facial muscle exercises twice per day for 8 weeks increased muscle thickness and improved facial rejuvenation³.

Although these studies did not measure facial fat loss directly, they suggest that facial exercises may help the face appear firmer and more defined as a person loses weight. Facial exercises may also improve blood circulation and lymphatic drainage in the face, which may reduce swelling and puffiness.

What are some effective facial exercises?

Here are some examples of facial exercises that you can try at home to tone your facial muscles and lose face fat:

Cheek puff

This exercise works the muscles of the cheeks and helps lift them up.

• Take a deep breath and fill your mouth with air.
• Puff out your cheeks and hold for 5 seconds.
• Move the air to your right cheek and hold for 5 seconds.
• Move the air to your left cheek and hold for 5 seconds.
• Repeat 10 times.

Lip pull

This exercise works the muscles of the chin and jawline and helps reduce a double chin.

• Keep your head straight and lift your lower lip as high as you can.
• Push your lower jaw out and feel the stretch in your chin muscles.
• Hold for 10 seconds and relax.
• Repeat 10 times.

Fish face

This exercise works the muscles of the cheeks and lips and helps slim down the face.

• Suck in your cheeks and lips to make a fish face.
• Try to smile while holding this position and feel the tension in your cheeks.
• Hold for 10 seconds and relax.
• Repeat 10 times.

Jaw release

This exercise works the muscles of the jaw, neck, and face and helps get rid of a double chin.

• Sit or stand with your spine straight and move your jaw as if you are chewing.
• Keep your lips closed while doing this.
• Breathe deeply through your nose and hum while exhaling.
• Open your mouth wide and press your tongue against your lower teeth.
• Hold for 5 seconds and breathe in again.
• Repeat 10 times.

Chin lift

This exercise works the muscles of the lower half of your face, including the jaw. This one is the perfect solution to eliminate fat from the chin area⁴.

• Move your head backward and stretch the neck as much as you can.
• Try to move your lower lip over your upper lip and hold this position for 10 seconds.
• Relax and repeat 10 times.

Other tips to lose face fat

In addition to facial exercises, there are some other tips that may help you lose face fat and achieve a slimmer-looking face. These include:

• Doing cardio exercise regularly to burn calories and lose body fat¹. Cardio exercise is any type of physical activity that increases your heart rate, such as running, dancing, walking, biking, or swimming. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week.
• Eating a healthy, balanced diet that is rich in fiber, protein, fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy fats. These foods can help you feel full longer, prevent overeating, and support weight loss.
• Drinking plenty of water to stay hydrated and flush out toxins from your body. Water can also help reduce water retention in the face, which can make it look bloated or puffy¹. Aim for at least 8 glasses of water per day, or more if you exercise or sweat a lot.
• Getting enough sleep to keep your body and mind healthy and avoid any bloating or puffiness in your face. Lack of sleep can affect your hormones, metabolism, appetite, and mood, which can lead to weight gain and inflammation. Aim for at least 7 hours of quality sleep per night, and avoid caffeine, alcohol, or screens before bedtime.
• Reducing alcohol consumption, as alcohol can cause dehydration, water retention, and weight gain. Alcohol also contains empty calories that offer no nutritional value and can increase your daily calorie intake¹. Limit your alcohol intake to no more than one drink per day for women and two drinks per day for men, or avoid it altogether if possible.
• Reducing salt intake, as salt can cause water retention and bloating in the face. Salt also increases blood pressure and may affect your heart health. Limit your salt intake to no more than 2,300 milligrams per day, or 1,500 milligrams if you have high blood pressure or are at risk of heart disease. Choose low-sodium or sodium-free foods, and avoid processed, canned, or packaged foods that are high in salt.