How To Reduce Face Fat Effectively Without Surgery Intervention 2024?

Reviewed by Elizabeth Gonzalez Cueto, MD

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how to reduce face fat
There are certain methods to reduce face fat. Photo: Shutterstock

Having excess unwanted fat around the face can be distressing, and many people may wonder what they can do about it without resorting to surgery. While genetics can play a role in facial fat, it is not the only factor involved. In this article, we aim to provide you with the facts and natural methods to reduce face fat without surgery. We will begin with simple tips to help you lose excess facial fat and prevent weight gain and then move on to exercises that may assist you in shedding that unwanted weight. Keep reading to learn all about this topic!

Tips To Lose Facial Fat

  • Maintain a healthy, balanced diet[1]
  • Drink plenty of water
  • Incorporate cardio exercise[2] into your routine
  • Practice facial exercises
  • Get enough sleep
  • Limit alcohol consumption
  • Manage stress 

Effective Methods To Reduce Face Fat 

If you’re looking to reduce fat on your face, here are some tips that may help:

Maintain a healthy, balanced diet

Eating a balanced diet high in fruits, vegetables, lean proteins, and healthy fats can help reduce overall body fat, including in the face.

Drink plenty of water

Staying hydrated can help prevent water retention, which can contribute to face puffiness.

Incorporate cardio exercise into your routine 

Regular cardio exercise, such as running, cycling, or swimming, can help burn fat and reduce overall body weight.

Practice facial exercises

Certain facial exercises, such as blowing balloons or chewing gum, may help tone the muscles in your face and reduce the appearance of face fat.

Get enough sleep 

Lack of sleep can cause stress, which can contribute to the accumulation of face fat. Try and get at least 7-8 hours of sleep each night.

Limit alcohol consumption 

Alcohol can cause dehydration and lead to face puffiness, so try to limit your intake.

Manage stress

Chronic stress can cause the body to produce cortisol, which can lead to weight gain, including in the face. Practice stress-management techniques, such as meditation or yoga, to help reduce stress levels.

Remember that it’s important to approach weight loss and fat reduction in a healthy, sustainable way. Rather than focusing solely on losing face fat, aim to make overall lifestyle changes that promote overall health and well-being.

Effective Exercises To Lose Face Fat

Effective Exercises To Lose Face Fat
You should repeat 10 – 15 times practicing fish face. Photo: Shutterstock

While targeted exercises may not be able to spot-reduce fat in specific areas of the body, certain facial exercises can help tone the facial muscles in the face, which may help reduce the face without fat. Here are some effective exercises you can try:

  • Blowing balloons: Blow up a balloon and hold the air in your cheeks for 10-15 seconds before releasing. Repeat 10-15 times.
  • Jaw release: Sit or stand with your head in a neutral position. Move your lower jaw up and down, as if you’re chewing. Repeat for 10-15 repetitions.
  • Cheek puff: Puff out your cheeks and hold for 5-10 seconds before releasing. Repeat 10-15 times.
  • Fish face: Suck in your cheeks and lips to make a fish face like you may have done when you were a child. Hold for 5-10 seconds before releasing. Repeat 10-15 times.
  • Tongue stretch: Stick out your tongue and stretch it down towards your chin. Hold for 10-15 seconds before releasing. Repeat 10-15 times.

Remember also to incorporate overall healthy lifestyle habits, such as maintaining a healthy weight, staying hydrated, getting enough sleep, and engaging in regular physical activity, to help reduce overall body fat and promote overall health and well-being.

Supplements That Help Reduce Fat

Supplements That Help Reduce Fat
Green tea extract supplements are popular for weight loss. Photo: Shutterstock

While no supplement can replace a healthy diet and exercise, there are some supplements that may help support weight loss and lose fat. It’s important to note that supplements should not be relied upon as the sole means of weight loss, and should always be taken in conjunction with a healthy weight and exercise routine.

One popular supplement for weight loss is green tea extract,[3] which contains catechins that may help increase metabolism and reduce fat storage. Other supplements that may help support weight loss include caffeine,[4] protein powder, omega-3 fatty acids,[5] and glucomannan,[6] a fiber that can help reduce appetite and promote feelings of fullness.

It’s important to consult with a healthcare professional before taking any supplements, as they may interact with other medications or health conditions. Additionally, some supplements may have unwanted side effects, and not all supplements are regulated by the FDA. 

What Creates Face Fat?

Face fat,[7] also known as facial adiposity, is caused by a variety of factors. Genetics, age, lifestyle habits, and hormonal imbalances can all contribute to the development of facial fat.

One major contributor to facial fat is genetics. Just as some individuals are predisposed to carry weight in their midsection or hips, some people are more likely to accumulate fat in their faces. This can be due to variations in the way the body stores and processes fat.

Age is another factor that can lead to fat in your face. As we age, our metabolism slows down, which can cause fat to accumulate more easily. Additionally, as we get older, the skin on our face loses elasticity and starts to sag, which can create the appearance of facial fat.

Lifestyle habits such as poor diet, lack of exercise, and excessive alcohol consumption can also contribute to face fat. Eating a diet high in processed foods and sugar, for example, can cause the body to store excess fat, including in the face. Similarly, a sedentary lifestyle can lead to weight gain and an accumulation of face fat.

Finally, hormonal imbalances can also play a role in the development of facial fat. Certain medical conditions such as hypothyroidism or Cushing’s syndrome can cause hormonal imbalances that lead to facial fat.

Overall, while genetics and age play a role in the development of face fat, lifestyle habits, and hormonal imbalances can also contribute significantly. By maintaining a healthy diet, staying active, and seeking medical attention for any underlying medical conditions, individuals can help reduce the accumulation of face fat.

Removing Bad Habits For Face Fat Loss

Stop Eating An Unhealthy Diet

Eating a healthy diet is an important aspect of maintaining good health and reducing the risk of chronic diseases. A healthy diet should include a variety of nutrient-dense foods that provide the body with essential vitamins, minerals, and antioxidants. These include fruits, vegetables, whole grains, lean proteins, and healthy fats.

Fruits and vegetables are high in fiber, which can help regulate digestion and prevent chronic diseases such as heart disease, diabetes, and certain types of cancer. Whole grains[8] are a good source of carbohydrates and fiber and can help reduce the risk of heart disease, stroke, and type 2 diabetes.

Lean proteins, such as chicken, fish, and legumes, provide the body with essential amino acids that help build and repair tissues. Healthy fats,[9] such as those found in nuts, seeds, and fatty fish, can help reduce inflammation and improve brain function.

It’s important to limit processed foods, added sugars, and saturated and trans fats, this can prevent weight gain, high cholesterol, and other health problems. Sugary drinks,[10] such as soda and juice, should also be limited, as they can contribute to obesity and tooth decay.

By making small, sustainable changes to your eating habits, you can create a foundation for a healthier lifestyle that can benefit you in the long term. This can include incorporating more fruits and vegetables into your meals, choosing lean proteins, and limiting processed foods and added sugars. A healthy diet can help improve energy levels, mood, and overall quality of life.

Stop Being Sedentary To Prevent Facial Fat

Regular exercise can help you lose body fat and promote weight loss, which may help reduce fat accumulation.

Cardio exercise, such as running or cycling, can help burn calories and help you lose weight, which can reduce overall body fat, including in the face. Strength training exercises, such as weight lifting or resistance band training, can help increase muscle mass and improve overall body composition by helping you lose weight, which can also contribute to targeted fat loss.


Reducing facial fat is not a quick fix and requires a combination of healthy lifestyle habits, including regular exercise, a nutrient-dense diet, and proper hydration. While targeted exercises may help tone and strengthen facial muscles, overall weight loss is necessary to reduce face fat. It’s important to note that there is no one-size-fits-all solution to reducing face fat, as it can vary from person to person.

Incorporating healthy habits into your daily routine can help promote overall health and wellbeing, and improve the appearance of the face over time. Focus on maintaining a balanced diet, engaging in regular physical activity, getting adequate sleep, and staying hydrated. It’s essential to consult with a healthcare provider before making any significant changes to your diet or exercise routine, especially if you have any underlying medical conditions. Remember that consistency and patience are key to achieving sustainable results.

Frequently Asked Questions

What Bad Habits Should I Eliminate To Get Rid Of Facial Fat? 

It is important to note that there is no direct correlation between bad habits and facial fat. However, there are certain lifestyle habits that can contribute to overall weight gain, which can lead to the accumulation of fat in the face like having an unhealthy diet and a sedentary lifestyle.

What Are Some Supplements That May Help With Weight Loss? 

Green Tea Extract, caffeine, fiber, Garcinia Cambogia, protein powder, omega-3 fatty acids, and glucomannan.

What Are Effective Exercises To Reduce Face Fat?

While there is no direct evidence that exercises can reduce face fat specifically, there are several facial exercises that may help tone the muscles in the face and neck, which can improve the appearance of the face like blowing up a balloon, fish face, jaw release, cheek puff, and tongue stretch.

+ 10 sources

MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.

  1. Lim, S. (2018). Eating a Balanced Diet: A Healthy Life through a Balanced Diet in the Age of Longevity. Journal of obesity & metabolic syndrome, [online] 27(1), pp.39–45. doi:
  2. Swift, D.L., Johannsen, N.M., Lavie, C.J., Earnest, C.P. and Church, T.S. (2014). The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases, [online] 56(4), pp.441–447. doi:
  3. Q. Shixian, B. VanCrey, Shi, J., Kakuda, Y. and Jiang, Y. (2006). Green Tea Extract Thermogenesis-Induced Weight Loss by Epigallocatechin Gallate Inhibition of Catechol-O-Methyltransferase. Journal of Medicinal Food, [online] 9(4), pp.451–458. doi:
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  5. Hsiu Yueh Su, Lee, H.C., Cheng, W.-H. and Huang, S.-Y. (2014). A calorie-restriction diet supplemented with fish oil and high-protein powder is associated with reduced severity of metabolic syndrome in obese women. European Journal of Clinical Nutrition, [online] 69(3), pp.322–328. doi:
  6. Mohammadpour, S., Amini, M.R., Shahinfar, H., Tijani, A.J., Shahavandi, M., Ghorbaninejad, P., Djafarian, K. and Shab-Bidar, S. (2020). Effects of glucomannan supplementation on weight loss in overweight and obese adults: A systematic review and meta-analysis of randomized controlled trials. Obesity Medicine, [online] 19, p.100276. doi:
  7. Donofrio LM (2014). Fat distribution: a morphologic study of the aging face. Dermatologic surgery : official publication for American Society for Dermatologic Surgery [et al.], [online] 26(12). Available at: 
  8. Journal of Medicinal Food. (2021). Green Tea Extract Thermogenesis-Induced Weight Loss by Epigallocatechin Gallate Inhibition of Catechol-O-Methyltransferase | Journal of Medicinal Food. [online] Available at: 
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Dr. Stephanie Nichols is a licensed Naturopathic Doctor in Arizona. She’s passionate about helping women resolve their anxiety, depression, and chronic stress by restoring balance to their hormones, and digestive functioning. She also approaches autoimmune conditions from a whole-person standpoint and uncovers the deeper issues through advanced laboratory testing. Dr. Stephanie assesses her patients from a Naturopathic as well as a Traditional Chinese Medicine viewpoint. Her treatment plans are unique in that they are completely customized to suit each patient on a mental, emotional, and physical level. Dr. Stephanie earned her bachelor’s degree in Nutrition and Food Sciences, with honors, from the University of Alberta. After recognizing the ability of food choices to impact several chronic diseases, she then pursued her Doctorate in Naturopathic Medicine from the Southwest College of Naturopathic Medicine, graduating with honors.She is a consultant and nutraceutical formulator for a number of companies as well as a freelance medical blog writer.


Elizabeth Gonzalez Cueto, MD
Medical Doctor & Medical Writer
My name is Elizabeth and I am a Medical Doctor (MBBS) with experience as a medical and research article writer, reviewer and proofreader. I have worked for the American Journal of Case Reports, the Medical Science Monitor, and Pacific Medical Training as a medical article reviewer and writer. Besides, I have worked as a medical interpreter and translator for Angel City research and SC3 Research group as a medical research assistant for several clinical trials. My academic background includes many international scientific environments like Oxford University, United Kingdom. Hannover Medical School, the University of Tours, France. the Autonomous University of Barcelona and the National Polytechnic Institute in Mexico.

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