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How to Reduce face fat?

Are you looking for best way to reduce the face fat? You’re in right place to learn the best ways to do it.

Why today many of us searching to reduce face fat? because the fat face makes you insecure, it reduce your confidence level, it makes you feel unpretty, the appearance will change when you gain face fat, some worry about what if my closed one didn’t show the love or affection that I deserved, and also you will be criticized and bullied by others especially if you’re a teenager. Because of what society has always taught us — If you’re thin, you’re pretty.

But what does happen when you lose the meat around your face is that your cheekbones and jawlines get defined, So your features appear a lot sharper, So why people might consider it as getting prettier.

In most cases, gaining fat around the face is a result of gaining excess fat around the rest of the body. So, It depends on How you lose weight. If you resort to starving or unnatural means, you’d look terrible. However, if you lose weight by eating sensibly and exercising along with a lot of hydration, you’d look good. The critical thing is to be disciplined and keep the weight loss which is the hard part. Don’t expect the result immediately, keep focusing on the routine. And also motivate yourself whenever you feel to quit.

Pro tips: Stop Comparing Yourself to Others, click here to know more

There are plenty of ways available on the internet to follow to reduce face fat. But keep in your mind that exercise, food intake, good sleeping routine all are interconnected. If you follow the evidence-based simple best tips you can definitely reduce face fat and also whole body fat. And it will give you more confidence and the best look and healthy lifestyle.

1. Exercise:

Physical Activity:

sports, persons, running
Daily Running / Walking will be a good physical activity that can be done by all age group to burn calories

Physical activity will give you lots of health benefits and it doesn’t limit to age, everyone can experience it.

Cardio exercise is the best way to reduce fat on your face. There are different levels of cardio exercise you can do based on your age and health condition.

Example: For Adults, you should get a minimum of 150 minutes of exercise per week to start burning your fat according to CDC guidelines for Adults. Click to learn more. Average only 30mins a day, 5 days a week you need to work out. After few weeks you can gradually increase the high-intensity interval training (HIIT). This training will help you to burn more calories. If you are not interested to go to the gym then HIIT is the best choice for you. Click the YouTube video link (Global Triathlon Network) to learn more about High-intensity interval training.

If you really eager to start the Cardio exercise to reduce your face fat kindly refer my suggestion below, it may help you to see the results.

 Tip 1: Take a picture of yourself before starting your journey of exercise. It will help you to compare yourself between the current status of your face/body with that old photo. It will motivate you when you see the improvements, even if it’s a small improvement also it’s a good sign. You are doing well and keep doing the same routine until you reach your goal.

Tip 2: Wake up early to make time for exercise. Try to walk/run 3 to 5 km daily. Make sure that you are sleeping 7 hours a day, you should not reduce the sleeping time for exercise. Exercise daily – It doesn’t matter if you do it for even 20 minutes but just do it.

Tip 3: Tell your friends about your decision that you are going to lose weight and get fit. This also kind of motivation because once you informed your friends it will be hard to escape :-).

Facial Exercise

Facial exercise

Kindly visit the 2nd reference link to learn more about the face “Muscle Retraining Exercise[2]”, This article explaining the step-by-step guide for facial exercise which may help you. Below reference showing that the results of facial exercise not unique. Consult the doctor before starting the facial exercise for better results. But try focusing on physical activity as suggested above for better results and a healthy lifestyle.


1. The effectiveness of facial exercises for facial rejuvenation: a systematic review

Article link:
Dr Van Borsel is a neurolinguist and Professor of Logopedics and Neurolinguistics in the Department of Logopedic and Audiological Sciences at Ghent University, Ghent, Belgium, and Visiting Professor in Fonolaudiologia at the Mestrado em Fonoaudiologia of the Veiga de Almeida University, Rio de Janeiro, Brazil.

2. Enhancing Facial Aesthetics with Muscle Retraining Exercises-A Review

Raina D’souza, Ashwini Kini, Henston D’souza, Nitin Shetty, Omkar Shetty
J Clin Diagn Res. 2014 Aug; 8(8): ZE09–ZE11. Published online 2014 Aug 20. doi: 10.7860/JCDR/2014/9792.4753
PMCID: PMC4190816

2. Daily Intake (DI)

food, dishes, restaurant

How to reduce face fat? The simple answer to your question is to say NO to junk food and say YES to fresh fruits and veggies. Keep the focus on Cutting Calories. To do this, “you can find ways to cut calories for your meals, snacks, and even beverages.[1]”Never calculate the calories based on the quantity of the food that you are eating, you can eat the same quantity that you will usually eat but with fewer calories. To learn more about fewer calories food click this link. This will help you to reduce not only face fat but also maintain a healthy weight all over your body.

Please refer to the below table for easy understanding, Here I focused on the basic intake that we eat/drink every day or more frequently.


1. Water

Water has zero calories, Try to avoid drinks with calories. It will help you to reduce calorie intake.
Drinking more water will help you maintain body weight. Some research is showing that those who took less water experiencing health issues, such as getting less physical activity, eat fewer fruits and vegetables, and drink more sugar-sweetened beverages [2].
The key point is to drink more water as much as you can.

Drinking sugar-sweetened beverages instead of water

2. Fruits and Vegetables

Most of us will eat food 3 times a day. Manage your diet plan with vegetables and fruits for Breakfast, Lunch, and Dinner. Click here for some ideas to manage your diet plan with fruits and vegetables. You can manage your weight with the best diet plans, It will help you to reduce face fat and also plenty of other health benefits.

Eating High-Calorie food

3. Alcohol Consumption

There are few health benefits when consuming alcohol with a suggested limit according to the survey. But there are lots of health risks when you consuming more alcohol beyond the limit. Studies are showing that consuming more alcohol will lead to an excessive weight that develops over time. Click here to learn “How Much Alcohol Is Safe to Drink Daily?”

Excessive alcohol consumption


1. CDC>Healthy Eating for a Healthy Weight, Page referred on March 22, 2021

2. Park S, Onufrak S, Cradock A, et al. Correlates of Infrequent Plain Water Intake Among US High School Students: National Youth Risk Behavior Survey, 2017. Am J Health Promot. 2020;34(5):549-554.

3. Good Sleeping Habit

family, newborn, baby
Good Sleeping habit

Many research and studies show that there is a link between sleep time and overweight. According to the CDC sleeping chart recommended hours for teens 8 hours to 10 hours of sleep per day and for Adults 7 hours to 9 hours of sleep per day. It’s true that today our situation will not allow us to get enough sleep but please don’t make a practice of compromising your sleep with something else which may not important to you. If you shorten your sleeping time there will be chances of gaining weight. So try to practice good sleeping habits, I found useful tips from CDC. To learn more about good sleeping habits kindly click here.

My average sleeping time is 7 hours per day, Sometimes I used to feel disturbed sleep but still I try to maintain the duration of sleeping hours. To do this every day I will go to bed at 10 PM and woke up at 6 AM, This helps me to sleep an average of 7 hours per day even I get disturbed sleep. It’s really helping me to maintain a healthy sleeping habit. I hope it may helpful to you also.

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