How to lose face weight?

[Article updated on 19/09/2023]

Excess fat on the face gives it a rounded shape and can alter its features. While some find chubby cheeks cute and rejuvenating, others feel insecure about them and want to get rid of them. Slim the cheeks is not an easy thing, but not impossible either. With commitment and the right methods, you can be sure that your face will lose weight. In this article, I give you tips and advice for refining your cheeks.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

Why do we gain weight in our faces?

There are various reasons for fat accumulating on the cheeks. You must take this into account to achieve your slimming goal:

  • Weight gain ;
  • Lack of physical exercise;
  • Excessive salt consumption;
  • Heredity;
  • Age ;
  • Bone structure.
How to lose weight in your cheeks (2)
There are many possible causes of fat accumulation in the cheeks

Weight gain

In most cases, overall weight gain is the reason for facial fat. Fat cheeks are nothing other than fat caused by diet, especially fatty foods. These cause a surplus of carbohydrates and calories in the body, causing an accumulation of fat on the face and other parts of the body.

Lack of physical exercise

There should always be a balance between food and physical activity. If you eat a lot, but move little, then you will gain weight and vice versa. Calories and fat must be burned.

Excessive salt consumption

Excessive salt consumption exponentially increases sodium levels in the body. This dehydrates and causes water retention which causes certain parts of the body such as the face to increase in volume and gives the appearance of large cheeks.


Some people are of slim or normal height, but their faces may appear large. Which is simply abnormal. But the only possible explanation is that it was something you inherited. When you gain weight, all the fat goes straight to your cheeks. It’s in your genes and there’s nothing you can do about it. They cannot be controlled. The only thing you can do is lose weight and keep it off.


The older we get, the more the body loses its collagen. The facial skin then begins to lose its elasticity. As a result, the cheeks become wider and the chin becomes deformed. Which makes the face appear bigger.

Bone structure

The bone structure of the face is also partly responsible for the appearance of the face. The malar bone and the mandible are the two main bones of the face which determine its shape. The malar bone determines the shape of the upper part of the face while the mandible determines the lower part. Those that have a square or rectangular shape often give the appearance of a broad face.

Lose weight on your face: how to do it?

For some things like bone structure and heredity, there really isn’t much you can do about it. In any case, it will not be possible to achieve the slimming goal naturally. On the other hand, fat on the face can be eliminated. Instead of focusing solely on losing facial fat, it is better to aim to lose a few pounds overall which will then lead to facial fat loss.

Limit salt consumption

Too much salt causes facial swelling. In addition to table salts, you might also unconsciously consume salt in sauces and especially processed foods. So we must start reducing the consumption of these foods. Less salt can make your face look thinner. A teaspoon of salt per day at most. On the other hand, you should not cut out salt permanently, because the body will always need it.

Sleep well to slim your face

Getting enough sleep is a strategy for losing weight and therefore losing facial fat too. But a lack of sleep increases your appetite, thereby promoting weight gain and lowers metabolism. Ideally, aim to get 8 hours of uninterrupted sleep per night.

Sleep can help slim the face
Sleep can help slim the face

Limit alcohol consumption

Alcohol is mostly calories. It also affects the levels of hunger and appetite hormones. For example, it can reduce levels of the digestive hormone leptin. Limiting your alcohol intake is the best way to avoid facial swelling and weight gain.

Stop consuming (refined) carbohydrates

Industrialized foods containing refined carbohydrates such as cakes, cookies, crackers, pasta accelerate weight gain because they contain very few nutrients, but a lot of sugars and calories.

What exercises to slim down the face?

It is entirely possible to tone the facial muscles by doing what we call facial gymnastics. It also helps to strengthen the face and is also an anti-aging exercise. And of course it changes the appearance of the face by making it appear thinner.

Here are some ideas for facial exercises you can do at home every day.

Cheekbone lift

As its name suggests, this exercise aims to raise the cheekbones. To do this, place your fingers on each cheekbone. Gently pull the skin up until it is taut. Then, open your mouth making a big O for 5 seconds and then repeat the exercise 10 to 15 times.

Facial self-massage
Facial self-massage to lift the cheekbones

The fish exercise

This exercise helps deflate the cheeks. It involves tilting your head back and pushing your chin forward. Then suck in your cheeks as much as possible and pucker your lips like a fish’s, hold for 5 seconds and repeat 10 to 15 times.

Jaw flexion

This exercise is good for toning the jaws and reducing the double chin. Tilt your head back until you see the ceiling. Place your lower lip as far above your upper lip as you can, you should feel a flexion in the mandible. Hold for 10 seconds and repeat the movement 10 to 15 times.

The puffer fish exercise

Start by closing your mouth and then puffing out your cheeks. Move the air in your mouth from left to right. Repeat this movement for 30 seconds.

Jaw relaxation

First, shut your mouth. Then, pretend to chew something for 20 seconds while relaxing your jaw. Repeat about fifteen times. This exercise helps reduce the double chin and refines the jawline.

Cardio exercises

Since fat on the face is mainly due to weight gain, then facial exercises are not enough, it must be accompanied with other physical activities to be able to lose weight, it is also beneficial for health. And cardio exercises are the best when it comes to fat burning. In addition, it does not require complex equipment and can be done at home.

Try to include 20 to 40 minutes of cardio in your daily routine. Some ideas for cardio exercises are jogging, dancing, walking, cycling, swimming.

Cardio exercises are excellent for slimming the body
Cardio exercises are excellent for slimming the body

Food: slimming ally to lose face

A good diet contributes 50% to weight loss, the other half is ensured by physical activity. And one does not go without the other. Above, we have already mentioned the types of foods to avoid and below the foods to include in your everyday meal.

Foods rich in fiber

The advantage of dietary fiber is that instead of being absorbed by the body, it goes directly to the digestive tract, making you feel full for a long time. As a result your appetite is reduced. It’s even been shown that consuming fiber can reduce your weight even if you don’t limit your calorie intake.

Fiber is found in many foods such as dried fruits, legumes, beans, lentils, etc. The ideal is to introduce at least 40 grams of fiber per day into the body from these foods. .

Foods rich in protein

Like fiber, protein makes you feel full. And they also boost your energy. So you can do physical activities, and also your cravings for fatty foods will be suppressed. Many foods contain protein such as lean meats, seafood, vegetables, prunes, peaches, eggs, and dairy products. The ideal is to include these protein-rich foods at breakfast so that you have energy throughout the day.

Products and treatments for slimming the face

In addition to diet, physical exercises and facial gym, facial treatments greatly help to slim down the face. I recommend homemade masks made from natural ingredients. This improves skin elasticity and eliminates toxins that cause the face to swell.

Products to refine the face
Some products are very effective in refining facial skin
  • Coconut oil for facial slimming: it is rich in vitamin E and an excellent moisturizer for the skin. Instead of a cream, apply coconut oil to your face and leave for 1 hour then rinse with warm water.
  • Cucumber peel mask: apply cucumber peel puree to your face. This will refresh and reduce your swelling.
  • Clay mask: they help increase the skin’s collagen level, prevent sagging of the face and absorb excess oil and water.
  • Facial massage with milk: milk is ideal for taking care of the face. The nutrients that make it up help to tone the skin and firm it up. All you need to do is massage the face with raw milk, let it sit for a few minutes before rinsing off with lukewarm water
  • Milk and honey mask: mix honey with milk cream and apply it to the face and neck for 10 minutes and then rinse.
  • Melon mask: extract the melon juice and apply it to the skin with cotton. It’s an anti-aging mask.
  • Egg white: egg contains vitamin A which improves skin resilience. Mix a teaspoon of milk, honey, lemon juice and two egg whites and then apply it on your face and neck for 30 minutes and finally rinse it with cold water.
  • Castor oil: mix a tablespoon of castor oil and a teaspoon of lemon juice then apply it in a circular motion to your cheeks, chin and neck. Leave it overnight and rinse it off with cold water in the morning.