This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
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Carrying excess weight in your face can be frustrating. Although it's not possible to lose weight only in your face, losing weight in general may help to slim your face. There are also helpful lifestyle changes you can make to reduce weight and puffiness in your face, and you can incorporate facial exercises and massage to get a slimmer face. Make sure to check with your doctor since there are some conditions and medications that can cause you to gain weight in your face. With time and effort, you will start seeing a slimmer face looking back at you in the mirror.
Things You Should Know
- Get 7-9 hours of sleep and drink 8 glasses of water per day to effectively lose weight.
- Practice facial exercises to slim your face. For example, suck in your cheeks or say "X" and "O" 20 times each day.
- Talk to your doctor if your face is gaining weight rapidly. Underlying conditions and medications can effect your body weight.
Steps
Making Lifestyle Changes
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1Set a realistic weight loss goal if you need to lose weight. Losing weight in your body is the best way to promote weight loss in your face. Losing weight takes time and hard work, but even a modest weight loss can provide lasting benefits to your health. If you're overweight or obese, set a weight loss goal for yourself and start working towards it. Start with a small goal to make it manageable and give yourself confidence.[1]
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2Check your diet for foods and drinks that might cause puffiness. Certain foods may contribute to bloating, which could cause your face to look puffy. Try keeping a food diary to see what foods might contribute to bloating. You may want to try an elimination diet if you notice that certain foods are a problem for you.[3] Check your diet to see if it regularly includes:[4]
- Carbonated beverages
- Wheat gluten
- Dairy products
- Cabbage
- Beans
- Broccoli
- Sprouts
- Cauliflower
- Onions
- Salty foods, such as chips, frozen pizza, and deli meats
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3Exercise regularly to help promote weight loss and circulation. Exercising regularly can make your face look slimmer by helping you shed excess weight. If you don't have excess weight to lose, then exercise will also promote good circulation. This alone may help to reduce puffiness in your face.[5]EXPERT TIPJulian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.Certified Personal Trainer
Julian Arana, M.S.eD., NCSF-CPT
Certified Personal TrainerExpert Trick: Finding ways to make exercise more fun and enjoyable will do wonders for increasing your motivation. For instance, playing sports, riding your bike in a beautiful setting, and participating in fitness challenges or competitions with your friends are all ways to make exercise more exciting.
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4Get more sleep to help your endocrine system work properly. A lack of sleep may predispose you to issues with your endocrine system, such as diabetes. Get between 7 and 9 hours of sleep every night to wake rested and refreshed, and to promote a healthy endocrine system. This may help prevent problems that might lead to facial weight gain.[6]
- Try to make your bedroom a relaxing place to promote better sleep, such as by keeping it cool, dark, clean, and quiet.
- You can also get better sleep by limiting or avoiding caffeine, shutting off screens at least 30 minutes before bedtime, and avoiding doing anything other than sleeping in your bed.
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5Drink more water to stay hydrated and reduce water retention. Staying hydrated will help to reduce puffiness in your face by reducing water retention. If you don't drink enough water, then you might be holding onto it in different areas of your body, including your face. Aim for eight 8 fl oz (240 mL) of water daily, but drink more if you're sweating or thirsty.[7]
- Fill a water bottle before you head out in the morning and refill it throughout the day while you are at work or school.
Tip: If you don't like the taste of plain water, flavor it with lemon juice, a few berries, or a couple slices of cucumber.
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6Limit or abstain from alcohol. Drinking alcohol may increase facial puffiness, so it's best to abstain entirely if possible or at least limit your drinks. Stick to no more than 1 alcoholic drink per day for women or 2 per day for men. One drink is equal to 12 fl oz (350 mL) of beer, 5 fl oz (150 mL) of wine, or 1.5 fl oz (44 mL) of spirits.[8]
- Try drinking a simple mocktail when you want to have a drink instead. Combine sparkling water, a splash of cranberry juice, and a lime wedge for an easy, tasty, low-calorie drink option.
- If you find it hard to quit drinking, talk with your doctor. You might need help to quit.
Doing Facial Exercises
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1
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2Suck in your cheeks like a fish 20 times daily. This might look a little silly, but it will work the muscles in your cheeks. Pull your cheeks in and hold them that way for 5 seconds, then release. Repeat this 20 times throughout the day.[10]
- Try doing this exercise while you style your hair or do your makeup.
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3Open your mouth wide, hold for 5 seconds, and then relax. Open up as wide as you can so that it looks like you are screaming or yelling. Then, hold your mouth in this position to the count of 5 and release. Repeat this 30 times per day.[11]
- Try doing this while you are making your bed or doing another household chore.
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4Swish air around in your mouth for 5 minutes per day. Take a deep breath in and then close your mouth. Allow some of the air to fill up your mouth so that it looks like it is full. Then, swish the air around in your mouth to exercise all of your facial muscles. Make sure to breathe normally as you do this.[12]
- Aim for a total of 5 minutes of air swishing per day. For example, you could do this for 2 minutes in the morning and 3 minutes in the afternoon, or do all 5 minutes at once if you prefer.
Tip: You could also swish water around in your mouth or try oil pulling to work the same muscles.
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5Give yourself a facial massage after your workout. Press your fingertips against your face starting at your forehead and working downwards to your temples and cheeks. Then, press your fingertips against the sides of your nose and move them out towards your cheeks and downwards. Next, press your fingers along your jawline and working towards the underside of your jaw. You can also go to a professional massage therapist or use a jade roller to massage your face.[13]
- The massage will help to promote better circulation and drainage of lymphatic fluid from your face. Lymphatic fluid is what builds up around your lymph nodes. If too much of it builds up, it may cause swelling in different parts of your body.
Seeking Medical Help
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1See your doctor to check for underlying conditions. Some medical conditions can cause you to hold onto excess weight in your face, so you might want to check with your doctor if you have noticed sudden or dramatic weight gain. Your doctor may check you for specific disorders.[14]
- For example, your doctor may want to check you for Cushing's and hypothyroidism since these can cause weight gain in your face.[15]
Tip: Make sure to tell your doctor about any recent changes to your health along with the facial weight gain. For example, if you've also felt tired and easily fatigued lately, tell them that.
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2Ask your doctor if your medications could cause facial weight gain. It is possible that a new or existing medication may be to blame for facial puffiness or weight gain. Talk with your doctor if you have recently started a new medication and you have noticed this side effect.[16]
- For example, a rare reaction to oxycodone is swelling of the face and extremities.[17]
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3Look into a face lift if other options have not helped. Although plastic surgery can be expensive and invasive, you might want to consider it if other options have not produced the desired effects. Ask your primary care physician for a referral or find an experienced plastic surgeon on your own. Don't go for the cheapest option. Make sure that the surgeon is well-qualified and has a lot of experience with facial surgery.[18]
- Meet with the surgeon to find out if you might be a good candidate for a face lift or other form of surgery to reduce the size of your face.
- A combination of therapies might be recommended, such as liposuction along with a face lift.
Sample Exercise and Meal Plan
Warnings
- Facial surgery is as serious as any other form of surgery and shouldn't be considered lightly. There are many blood vessels in your face that can make such surgery tricky. Even when done well, facial surgery will leave scarring.⧼thumbs_response⧽
References
- ↑ https://www.womanmagazine.co.uk/diet-food/lose-weight-in-face-tips-59634
- ↑ https://www.cdc.gov/healthyweight/losing_weight/index.html
- ↑ https://www.womansday.com/health-fitness/a59063/how-to-lose-weight-in-your-face/
- ↑ https://www.nhs.uk/live-well/eat-well/remedies-for-bloating-and-wind/
- ↑ https://www.womansday.com/health-fitness/a59063/how-to-lose-weight-in-your-face/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132857/
- ↑ https://www.womanmagazine.co.uk/diet-food/lose-weight-in-face-tips-59634
- ↑ https://www.womanmagazine.co.uk/diet-food/lose-weight-in-face-tips-59634
- ↑ https://www.womanmagazine.co.uk/diet-food/lose-weight-in-face-tips-59634
- ↑ https://www.womanmagazine.co.uk/diet-food/lose-weight-in-face-tips-59634
- ↑ https://www.womanmagazine.co.uk/diet-food/lose-weight-in-face-tips-59634
- ↑ https://www.womanmagazine.co.uk/diet-food/lose-weight-in-face-tips-59634
- ↑ https://www.womanmagazine.co.uk/diet-food/lose-weight-in-face-tips-59634
- ↑ https://www.womansday.com/health-fitness/a59063/how-to-lose-weight-in-your-face/
- ↑ https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/syc-20350284
- ↑ https://www.womansday.com/health-fitness/a59063/how-to-lose-weight-in-your-face/
- ↑ https://www.mayoclinic.org/drugs-supplements/oxycodone-oral-route/side-effects/drg-20074193
- ↑ https://www.womansday.com/health-fitness/a59063/how-to-lose-weight-in-your-face/
About This Article
While you can’t actually lose weight in only one part of your body, if you want to lose weight from your face, try losing weight overall through diet and exercise. Eat a diet rich in protein, leafy greens, and complex carbs, and avoid foods high in sugar and fat. Also, aim to exercise for at least 30 minutes a day, 3-5 days a week. In addition to losing weight, you may be able to make your face look slimmer through facial exercises, such as yoga poses that force your head downward and repeating the letters X and O in an exaggerated manner. For tips on using makeup to minimize different areas of your face, keep reading!
