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Wednesday, March 22, 2023

How to Lose Fat on Face Quick? Awesome Tips and Exercises

There are various articles on losing fat in the belly, legs, and butt. So, what about losing fat on the face? We’ll be listing several tips and tricks on how to lose fat on the face, also talk about getting fit and healthy in general.

Before we get into that, there are some things you should know related to the mentality of physical transformation. First of all, don’t expect things to happen overnight; real change needs time. Second, keep it consistent. Third, don’t force yourself so much that you hate the process, instead of that, focus on what’s viable and appreciate every step you take. Finally, don’t go overboard with your research and start making changes.

how to lose fat on face

Let’s start off by listing some tips you can start implementing right away!

Super Quick Tips

1) Drink Lots of Water

If you are not hydrated enough, your bodily functions won’t work properly, which includes burning fat too! Besides that, your skin will look better than ever, which will also contribute to how your face looks. There is a study that shows that you may need hydration instead of eating if not, you’ll consume unwanted calories. (1)

2) Stick to a Healthy Diet

You probably heard a thousand times how important your diet is. Whether you choose a keto, the Mediterranean, or a paleo diet, there are two things you should keep in mind; first, eat balanced, don’t cut carbs or fat completely when there are healthy fats like avocados, almonds, and chia seeds. Second, stay consistent. If you find yourself trying to cheat out of your diet all the time, your diet might not be good for you.

Be aware that processed foods and refined carbs lead to gaining excessive fat. That’s because they have more calories, salt, and sugar. When you eat refined carbs, your blood sugar will spike, which can result in eating more than you need.

What are refined carbs?

  • White rice, bread, and flour.
  • Pizza Dough
  • Pastries
  • Pasta
  • Desserts
  • Syrups
  • Cereal
  • And more!

Instead of eating these kinds of foods, replace them with fresh whole foods.

3) Do Cardio

Do cardio is one of the best answers you can give to the question of how to lose fat on the face because losing fat, in general, will help you define that chubby face! When you get your heart racing, your body burns calories to keep you on track. Whether you do a HIIT exercise or a LIIT, they are both great for helping you lose fat; also, you’ll get a healthier and stronger heart too! Still, there is a study that indicates HIIT exercises can be better for losing fat. (2)

Also, if you got a treadmill at home, you are in for a treat. Check our “7 Best HIIT Workout on the Treadmill That Will Make You Lose Fat”.

how to lose fat on face

4) Sleep and Rest

Get 8 hours of sleep every day to not only make your face and body look awesome but also to feel great. Yeah, it’s hard to sleep at night when you got so many things going through your head, there are several things you can do to help you get a good night’s sleep. First, don’t drink coffee or tea in the late afternoon and evening. Second, spend time outside during the day to get enough sunshine. Third, when you prepare for sleep, keep lights low and stop using your smartphone.

Keep in mind that, if you don’t get enough sleep, your stress levels get high which will lead to you to having a slower metabolism and wanting to eat more. (3) In fact, you’ll have a chubby face because of it.

5) Cut Alcohol

You may say “I only drink in the evenings, one glass, that’s it!” or “I drink heavy but only when I party hard on weekends!”, please don’t give yourself these kinds of excuses when you are trying to lose fat and get fit. Alcohol takes a lot from you; your health, productivity, and the hard-earned gym progress. Cut alcohol out of your life completely; drastic change requires drastic measures… Remember, as an inflammatory substance, when it’s mixed with sugar and carbs; it causes bloating, fluid retention, gas, and inflammation.

6) Reduce Salt and Sugar

If you eat foods that are rich in sodium and sugar, your body will retain more water than normal. That’s why you’ll be bloated not only on your body but also on your face. Try to cut salt and sugar out of your diet as much as you could.

Know that, in an average diet; processed foods are 75% of sodium intake. (4) Replace refined carbs with whole foods such as fruits, vegetables, nuts, seeds, beans, meat, poultry, seafood, and dairy products like milk.

If you are having doubts on whether you should start exercising or not; check our list of “Top 11 Wondrous Benefits of Exercise that Make You Healthy”. You’ll regret not starting earlier.

how to lose fat on face

How to Lose Fat on Face with Exercises?

There are several exercises that you can target fat on your face. If you want to learn more about whether face exercises work or not, check this scientific paper. (5)

1) The Jaw Release

If you want more defined cheekbones, you are going to love this exercise. The jaw release helps your muscles around cheeks, jaws, and lips to stretch.

Step by Step:

  • Stand or sit straight.
  • Move your jaw as you would chew.
  • Don’t open your lips and breathe deeply as you hum.
  • Open your mouth wide and press your tongue on your bottom teeth.
  • Hold that for five seconds before you go back to breathing.
  • That was the first rep!
  • Do it 20 times during the day.

Don’t go overboard, so you don’t put unnecessary strain on your face muscles.

2) Blow Air Exercise

Say goodbye to your chubby cheeks and neck fat by doing this exercise. If you do this exercise consistently; you’ll get rid of your double chin and reach the lean and defined face you always wanted.

Step by Step:

  • Sit on a chair straight and then look at the ceiling.
  • Pull in your lips and blow out air for a couple of seconds.
  • Release and do it again 20 times.

3) X and O’s

Another super simple face exercise that takes little to no time.

Step by Step:

  • Say “X” and then “O” 20 times each out loud.

4) Fish Face

This exercise will be important for you to have slimmer cheeks and a defined face. Also, it’s super simple to do while you do your chores.

Step by Step:

  • Pull your cheeks in
  • Stay like that for five seconds
  • Release and then repeat this 20 times.

how to lose fat on face

5) Air Balloon

You got to do this exercise only for 5 minutes each day.

Step by Step:

  • Take a deep breath, fill your mouth with air.
  • Close your mouth.
  • Swish the air inside your mouth to exercise your cheek muscles.

6) Tongue Circles

If you want to target muscles around your lips, this is the exercise you should do.

Step by Step:

  • Stick your tongue inside your mouth
  • Do circles on your labial line.
  • 5 clockwise and counterclockwise circles should be enough.

7) Side Pullers

To make your cheek muscles stronger, you should do this exercise.

Step by Step:

  • Pull your jaw and lips to the right side.
  • Hold that for 10 seconds.
  • Do the same for the left side.
  • Do this exercise only 3 to 5 times per day.

8) Duck Face

This is another exercise that focuses around your lips and cheek muscles.

Step by Step:

  • Pucker up your lips.
  • Open and close your mouth.
  • Also, remember to push your lips out and tense your face.
  • Repeat this 15 times.

9) Cheekbones Definition

Our final exercise focuses on your cheekbones.

Step by Step:

  • Open your mouth and smile in an oval shape; your lips should be over your teeth.
  • Use your fingers to push your cheekbones up.
  • Hold this for 30 seconds.

You don’t have to do all these exercises, choose exercises that you can do consistently.

Wait, do they seriously work? There is another study that shows, doing facial exercises twice a day for 2 months leads to increased muscle and improved facial structure. (5)

Are you looking to lose belly fat also? Check our list of “9 Awesome Exercises to Lose Belly Fat FAST & Effectively”.


Cool, you read an article on how to lose fat on the face, and now some of the tips and tricks look viable for you to do, right? Okay, what are you waiting for, stop reading start doing it, you already learned how to do it, that’s enough!

One final thought before you go and start your transformation:

Losing fat and getting fit is a journey. However, if you don’t take the first step, you won’t be able to see results, no matter how small that step is, take it.

Also, please don’t expect results to yield immediately and don’t make things complicated. Keep it simple, consistent, and effective. This is the way to how to lose fat on the face.

Thank you for reading, let us know in the comments which exercises and tips are doable for you!

Also, if you want to help us, please share this image!

How to Lose Fat on Face Quick_

If you have any feedback, you can reach us out on our e-mail info@shapeutopia.com

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