• Through facial exercises, diet, and other lifestyle changes, you can lose facial fat.
Weight gain can sometimes be first noticed in the face. You may notice it in photos or in the mirror during your morning routine.
For people over 50, these changes often occur at the same time as age-related facial changes.
While the beauty industry tends to focus on wrinkles or age spots, facial filler can also change as you age.
According to Harvard Health Publishing , fat in the face can change with age. It can increase and decrease, making once-round features appear slimmer.
Meanwhile, the lower half of the face may become fuller, with looser skin around the chin and neck.
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• Be careful of slimming your face too quickly
Trying to lose weight quickly can also have negative effects on your facial appearance. The growing popularity of a new generation of weight-loss medications has led to the use of the term “Ozempic face,” which refers to the sagging, wrinkles, and other facial changes experienced by some people who lose weight rapidly while taking Ozempic and other similar medications.
Dermatologists say patients often dislike their facial appearance after significant or rapid weight loss and sometimes seek to regain facial fat through cosmetic procedures.
Dermatologists and plastic surgeons are beginning to explore the impact on their patients as weight-loss medications become more popular.
Rapid weight loss can also unmask some of the effects of aging on the face, says Dr. Edward Saltzman, an assistant professor of nutrition and medicine at Tufts University School of Nutrition Science and Policy.
Many factors, including genetics and hormones, determine how and where people lose weight. When Saltzman worked with weight-loss surgery patients, some retained their facial shape, while others looked very different, with more loose skin after weight loss.
He says the same scenario could be happening with people who use rapid weight-loss medications.The National Institutes of Health recommends losing one to two pounds per week for six months.
• Is it possible to lose weight only on your face?
• While specifically targeting one area of your body for weight loss can be difficult, you can take some steps to make your face appear slimmer, reduce puffiness, and improve muscle tone.
Maintaining a body mass index (BMI) in the healthy range, between 18.5 and 24.9, may help make your face appear slimmer. It’s important to remember that BMI isn’t a perfect indicator of overall health.
BMI is a person’s weight in kilograms divided by their height in meters squared. It doesn’t consider the amount of fat you have, where it’s distributed, muscle mass, or age.
In fact, people over 65 might benefit from a slightly higher BMI, between 25 and 27, because we tend to lose muscle mass and bone density with age.
It’s important to talk to your doctor about healthy weight goals and any changes to your diet or exercise routine.
Rapid weight loss and other quick fixes won’t address underlying problems or offer permanent solutions to facial weight gain.
However, there are effective strategies for losing weight in your face, chin, and neck through healthy, long-term changes to your diet and lifestyle.
• How to lose fat on your face
• These are eight methods that can help you slim your face naturally and healthily.
× Try facial exercises:
• Some small studies on facial exercises suggest they can tone facial features, which may make your face look slimmer.
A study published in JAMA Dermatology looked at the impact of a 20-week facial exercise program for middle-aged women, which appeared to improve plumpness in the midface and lower face.
Another study showed that exercising facial muscles for 30 seconds twice a day for eight weeks helped build muscle thickness and may aid in facial rejuvenation.
However, larger studies are needed on the long-term effectiveness of these exercises.
Here are some widely recommended facial exercises:
Fill your cheeks with air and push the air from one side of your face to the other.
Keep a big smile and clench your teeth for several seconds at a time.
Stretch your neck while pressing your tongue toward the roof of your mouth to stretch your chin muscles.
× Increase your cardio and resistance training
• While diet and calorie intake are some of the most important factors in weight loss, including weight loss, adding cardio and aerobic exercise can help promote fat burning and weight loss.
Dancing, walking, watching exercise videos, and swimming are good ways to increase movement and exercise daily.
For older adults, resistance training can be just as important as cardiovascular exercise. We lose muscle mass with age, and losing weight can also contribute to muscle loss.
Toning with light weights or resistance training is excellent for balance, preventing falls and obesity, and other surprising health benefits.
× Reduce alcohol consumption
• Excessive alcohol consumption can lead to extra calories, weight gain, and bloating, according to Jean-Phillipe Chaput, a senior scientist with the Healthy Active Living and Obesity Research Group, who conducted a study on alcohol and obesity.
“Alcoholic beverages are often high in calories… therefore, reducing alcohol consumption decreases overall calorie consumption,” says Chaput.
“Secondly, alcohol consumption can stimulate appetite and lead to overeating, particularly of unhealthy and high-calorie foods.”
Excessive alcohol consumption can also affect liver function and disrupt metabolic function, making weight loss difficult, Chaput says, and older adults may be even more susceptible to that damage.
Additionally, alcohol is associated with dehydration , which can cause facial swelling and inflammation. “Cutting back on alcohol can help improve hydration levels, reduce facial puffiness, and promote a more defined facial structure,” says Chaput.
Drinking too much alcohol can also cause other skin problems, such as inflammation, acne, and premature aging, all of which can affect facial appearance.
However, Chaput points out that not everyone’s skin will react the same way: “Individual results may vary, and factors such as genetics, overall lifestyle, and skincare regimen also play a significant role in facial appearance.”
× Be smart with carbs
• Carbohydrate-rich foods, such as pasta, crackers, various breakfast cereals, white bread, and white rice, can contribute to weight gain and fat storage when consumed in excess.
These highly processed foods are stripped of their natural nutrients and fiber, meaning they consist primarily of sugar and empty calories.
Integrating whole grains into your diet may help with overall weight loss and facial fat reduction. But that doesn’t mean you have to give up carbs altogether.
“It’s really about the quality of your carbohydrates,” says Saltzman. Intact fruits and vegetables and whole foods that are naturally high in fiber can aid in weight loss.
It’s okay to consume carbohydrates in moderation, and it’s important to find what works for you daily. “Some people respond to higher or lower amounts of carbohydrates; it’s a matter of experimentation.
I would advise against doing anything radical that would be detrimental to your nutrition or difficult to maintain in our world,” says Saltzman. A dietitian could help find the right balance for you.
× Get enough sleep
Shot of a young woman sleeping peacefully in her bed
• Getting a full night’s sleep can help you lose weight, including excess weight around your face.
Studies have found that better sleep habits are associated with maintaining weight loss. But how much sleep you need is a highly individual matter.
Saltzman suggests that we’re only just beginning to understand the importance of chronobiology, a field that studies the effects of time on biological systems, including the sleep-wake cycle.
“Sleep is very important for the regulation of all systems, including hunger,” he says. While eight hours has been the conventional wisdom about sleep, it’s more about what makes a person feel rested in the morning.
× Control your sodium intake
• Most of us have heard that excess sodium can cause numerous health problems, including high blood pressure.
Sodium can cause the body to retain fluid, which can contribute to facial swelling and puffiness.
Reducing the amount of processed foods in your daily diet—including salty snacks, processed meats, and high-salt frozen dinners—may help lower your sodium intake and reduce facial puffiness.
× Add more fiber and protein to your diet
• Fiber moves slowly through the digestive tract, and research has shown it helps keep you fuller for longer.
In a study of overweight and obese people, higher fiber intake was associated with greater weight loss.
Fiber can be found in fruits likeavocados, kiwis, and guava; vegetables likeBrussels sprouts, kale, and green cabbage; and nuts, seeds, whole grains, and legumes.
Michelle Kwan, a research assistant at the Chinese University of Hong Kong and co-author of the 2021 article “ Healthy Diet for Healthy Aging,” previously told AARP that men over 50 should consume 30 grams of fiber a day and women over 50 should eat 21 grams a day.
Similarly, increasing your protein intake to about 25-30 grams per meal could slow muscle loss and weight gain, including in your face, and make it so your body gets more benefits from exercise.
This is the main point of the UNCOVER THE TRUTH The Whole Body Reset , which is designed for people looking to lose weight in midlife and beyond. The book focuses on timing and concentrating protein and fiber in your day while eating healthy, delicious foods.
× Add diversity to your diet
• Long-term weight maintenance can help prevent fat from accumulating on your face in the first place. While quick fixes are tempting, it’s essential to establish a routine you can maintain for life.
Eating a nutrient-dense , balanced, and diverse diet—so you’re not consuming the same thing day after day—can be key to maintaining a healthy weight long-term, says Saltzman.
× How to Slim Down a Round Face in a Week
Postive While you can’t drastically alter your face shape in 7 days, you can reduce puffiness and enhance definition.
Cut sodium to fight water retention.
Hydrate with lemon water to flush toxins.
Facial yoga (try “cheek lifts” 10x daily).
NegativeGenetics determine face shape—focus on enhancing your natural beauty, not chasing perfection.
× Slim Your Face in 20 Minutes: Quick Fixes
Ice massage to tighten skin.
Gua Sha routine for lymphatic drainage (glide a jade tool upward from neck to temples).
Contour with makeup using a matte bronzer.
Reality Check Results are temporary—ideal for photos, not long-term change.
× What is Gua Sha Routine?
• In a Gua Sha practice, you gently scrape your skin with a smooth-edged tool to increase circulation and maybe reduce puffiness and stress.
Cleaning, applying face oil, using the scraping motions, and then removing extra oil are all part of a standard practice. A more thorough explanation of a Gua Sha regimen may be found here:
: Preparation
• Cleanse and Tone: Gua Sha works best on clear skin, so start with a clean face.
• Apply Facial Oil: To guarantee the tool glides smoothly, liberally apply facial oil to your face, neck, and chest.
: Gua Sha Technique
• The Gua Sha instrument should be held at a 45-degree angle to the skin.
• Pull Gently Beginning at the neck and working your way up to the forehead, gently pull the tool upward and outward.
• Repeat Before going on to the following section, perform each movement three to five times.
• Focus Points: The forehead, cheekbones, jawline, and area surrounding the eyes are frequently used.
• Pressure: Avoid painful or harsh scraping by applying light to moderate pressure.
• Frequency: It’s usually advised to do this twice a week, but you may need to test your skin’s tolerance.
: After Gua Sha
• Eliminate Extra Oil Use a fresh cloth or tissue to wipe away any extra oil.
• Clean Your Tool After every usage, give your Gua Sha tool a thorough cleaning.
: Aftermath Results
• Enhanced Circulation Gua Sha has the potential to enhance circulation and blood flow.
• Decreased Puffiness For some people, gua sha helps lessen facial puffiness.
• Tension Reduction It can also aid in reducing facial tension, especially in the forehead and jawline areas.
• Smoother Skin Consistent use may result in firmer, smoother skin.
× Exercises to Slim the Face: Try These Daily:
Fish Face Suck cheeks in, hold for 15 seconds, repeat 10x.
Chin Lifts Tilt head back, jut lower lip upward to stretch the neck.
Jaw Release Simulate chewing while humming to engage muscles.
Pro Tip Consistency for 4–6 weeks yields visible toning!
× How to Lose Weight on Your Face in 3 Days
Focus on Debloating
Avoid alcohol and processed carbs.
Sleep 7–8 hours to reduce cortisol (a bloat trigger).
Green tea reduces inflammation.
Warning True fat loss takes longer—don’t fall for extreme diets!
× Conclusion: Embrace Your Journey, Love Your Face!
• Slimming your face isn’t about overnight magic—it’s about smart habits and self-care. Celebrate small wins, like sharper cheekbones or less puffiness, and avoid comparing yourself to filters.
Your face tells your story; let it shine with health, not just thinness. 🌟
**Pro Tip:** Pair these tips with a balanced skincare routine—glowing skin enhances any face shape!
• Positive:* While drastic changes take time, you can reduce puffiness quickly! Debloat by cutting salt, drinking more water, and doing facial exercises (like cheek lifts or chin presses).
Add a cold roller or ice massage to tighten skin temporarily.
• Negative: Don’t expect permanent fat loss in 7 days—consistency is key!
× How Can I Lose My Face Fat?
• Target overall weight loss through cardio and strength training (face fat shrinks with body fat).
Pair this with facial yoga (try the “fish face” exercise) and a low-sugar diet. Genetics play a role, but persistence pays off!
× What Causes a Fat Face?
• Common Culprits: ✓ Weight gain (excess body fat). ✓ Water retention (high sodium, alcohol). ✓ Aging (loss of skin elasticity). ✓ Genetics (rounder face shapes).
× Can You Slim Your Face Shape?
• Yes! While bone structure is fixed, you can:
• Contour with makeup for a chiseled look. • Strengthen facial muscles with exercises. • Reduce puffiness (sleep well, avoid salty snacks).
× How Can I Slim Down My Face?
• Diet Eat anti-inflammatory foods (leafy greens, berries). • Exercise Burn fat with HIIT workouts. • Skincare Use caffeine-based serums to tighten skin.
× What to Do to Lose Weight on Your Face?
• Chew gum to engage jaw muscles. • Limit alcohol (it dehydrates and causes puffiness). • Try gua sha (a jade tool for lymphatic drainage).
× How to Remove Facial Fat?
• Non-surgical options CoolSculpting (freezes fat cells) or Kybella (dissolves chin fat). For natural routes, focus on diet and exercise. .
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