Need to know how to lose face fat fast?
Getting rid of chubby cheeks and double chins can do a lot for your self-image. Yet, it might seem like it’s impossible to lose the fat in your face.
I’ve had people come up to me asking how they can get rid of their big puffy cheeks. They even went so far as to tell me they feel self-conscious smiling in photos because of them.
If you have trouble losing your face fat then there’s a good chance that’s where it feels like you gain weight first. But unlike gaining weight on other parts of your body you can’t hide your face.
Even if you lose weight you might notice that the face fat will be the last to go. But don’t let this scare you off or lose hope.
I’m sure you know what it’s like to not want to smile in photos and to feel self-conscious for having big cheeks. But have no fear I’m going to show you how to slim down your face so you can finally drop your face fat fast.
Is Face Fat Impossible to Lose?
Having big cheeks is most likely because of genetics. If you have face fat then your body is most likely wired to distribute fat to your cheeks.
Just like how some people have an apple or pear-shaped body but you tend to store more fat in your cheeks. You can thank Mom and Dad for this one.
But just because you’re genetics are giving you chubby cheeks it doesn’t mean that you’re stuck with the cards you were dealt. At the very least you’ll be able to slim down your face much better than it is right now.
Your age can also have a big impact on gaining face fat in the first place. As you age your body tends to store more fat in the lower part of your face. This is why you see older people with higher amounts of fat in the chin and jowls.
There are a few causes of face fat that we’re going to have to get rid of if you want to lose it…
- body fat is too high
- water retention
- too much salt, sugar, processed foods, refined carbs
- high stress
- not enough sleep
So the good news here is all of the above causes of face fat can be eliminated through lifestyle changes. We’ll get more into this next…
Exercises to Lose Face Fat… do they work?
It might seem a little silly but doing face exercises can work to lose your face fat.
Now you won’t burn much fat off your face doing these exercises but they’ll at the very least help to tone it.
Then once you lose the face fat your cheeks will appear smaller than before. You should get a better face shape and jawline from doing them when combined with the methods below.
A study found middle-aged women doing face exercises for 30-minutes daily were able to improve their facial appearance. The women in this study ended up having a younger appearing face that was firmer, more toned and better shaped.
Another study by the Journal of Clinical and Diagnostic Research found face exercises could be useful for strengthening the muscles on the face. Once again, none of these studies say it’ll help reduce face fat directly but will help to better shape and tone it instead.
You might want to start chewing more gum too.
This study found chewing gum was effective for strengthening the masseter. These are the muscles used for chewing gum that are right behind your cheekbones.
Just don’t go overboard chewing gum. Chewing it for an hour a day or so will probably enough to give you some good results.
Need to Lower Body Fat
The problem with only losing weight is that it doesn’t necessarily mean you’re lowering your body fat as well.
And the problem with having too much body fat on your body is you’re much likelier to have chubby cheeks. Most people who end up losing weight lose a lot of muscle too. So it makes sense you will not lose “weight” in stubborn places like chubby cheeks.
It goes without saying that along with losing some weight you’re also going to have to lower your body fat. The recommended body fat percentage for average men is less than 20% and for women, it’s less than 32%.
But if you’re want to get rid of your face fat then I would aim for a fat percentage less than 15% for men and less than 25% for women.
There are no two ways about it you’re going to have to work out with some strength training to preserve or even gain some lean toned muscle on your body.
We’ll get more into the most effective workout plans to burn fat and keep your lean muscle later.
Cut the Inflammation
Having too much inflammation in your body is going to cause you to get a bloated and puffed-out look.
And this is a perfect recipe for having the appearance of puffed out big cheeks on your face.
The best thing you can do is to cut out the foods that are causing higher amounts of inflammation in your body.
Some of the foods that you’re going to want to get rid of that are causing inflammation in your body include…
Just cutting these bad foods out alone will do wonders for lowering the inflammation in your body.
But if you’re looking to take things up a notch that highly recommend taking an omega-3 fatty acid like krill oil. Taking turmeric curcumin extract has also been found to be a powerful anti-inflammatory.
Go Low Carb
Reducing your carbohydrate intake (especially from refined foods) will help to slim down your face faster.
The problem with eating too many carbohydrates is your body ends up storing them as glycogen in your body for future energy use.
Glycogen to water ratio is around 1:3. This means for every gram of glycogen you have you’ll have around 3 grams of water. So you will be carrying more water retention in your body.
And the more water retention you have in your body the more likely your cheeks are going to look like they are puffed-out and bloated.
But as you begin to reduce your carbohydrate intake your body will soon burn through these glycogen stores. Then you’ll lose water weight quickly.
When your body has burned through its glycogen stores it’ll then turn to fat stores to burn off instead. This will also help to lower your body fat as well.
As you lower your carbohydrate intake you’ll be stabilizing and reducing your insulin levels.
The better control and more stable your insulin levels are the more likely you are to lose stubborn weight in places like your face.
Best Exercises to Lose Face Fat
Most people recommend you do more cardio exercises like jogging and cycling to lose your face fat. But this isn’t going to be the best and fastest way to get there.
Instead, you should be doing HIIT workouts. These have been backed by science to burn much more fat in a shorter amount of time.
With HIIT workouts, you’ll keep your metabolism elevated for many hours after you finish your workout. This is opposed to cardio workouts where your metabolism shuts off pretty quickly after you finish.
I’d also recommend combining HIIT workouts with metabolic resistance training.
Metabolic resistance training workouts combine the best science-backed principles to burn the most amount of fat possible while also gaining lean-to muscle at the same time.
When you combine both of these you’ll get Afterburn workouts that will help to lose fat throughout your entire body. Plus you’ll be preserving and even gaining some lean muscle to shape your face and your body.
You can get a complete hit plus the rock resistance training workout plan in my Flat Belly Formula system.
Less Stress and More Sleep
Most of us today are sleep deprived and have way too much stress.
One of these alone is enough to cause you to gain fat in your face but when you have both then it’s going to double the impact.
Now it might seem like your high-stress levels and lack of sleep aren’t going to cause your face fat. But I can promise you that it does play a vital role.
The more stress you have pumping through your body the more your body is going to release the fat-storing hormone cortisol. Cortisol is linked to increases in fat in stubborn places like the belly. It also causes your body to retain water which will contribute to having puffed out cheeks.
It’s also going to make it more difficult to lower your stress levels when you aren’t getting enough sleep.
Most people generally need 7-8 hours of solid sleep to feel more rested the next day. This is the time your body needs to properly recover and rejuvenate so it’s of the utmost importance that you give your body the time it needs.
If you’re having trouble lowering your stress levels and improving the quality of your sleep then I’d recommend taking a high-quality CBD oil.
What causes face fat?
Face fat is caused mostly genetics but there are also a lot of lifestyle factors that play a role.
Just losing weight on your body may not be enough to lose the fat on your face. You’re also going to have to lower your body fat as well as get rid of all the bad foods and lifestyle factors that are causing it in the first place.
The Last Word
The problem with finding the one answer on how to lose face fat fast is it can be different for everybody.
It can be more difficult for some than others to lose their face fat depending on your genetics, lifestyle choices, gender, and age.
But this doesn’t mean you are out of luck because you can improve the appearance and size of your face fat by following the strategies and principles laid out for you here.
I know it can feel demeaning even if you lose some weight to still have face fat. But this doesn’t mean you’re stuck with chubby cheeks forever.
Find and stick to a routine using the strategies above and you will quickly notice just how fast you lose your face fat.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.