How to get rid of a fat face? I hate to disappoint everybody that believes in myths, but this is one of the biggest myths in the weight loss industry that you can do facial exercises to lose body fat in your face. There is no such thing as a spot reduction, meaning there is not an exercise you can do that will make you lose body fat in that specific area.

How to get rid of a fat face? iStock-photo credit: Tanyalovus

When you lose weight, it comes off everywhere, not in just one spot. And so, if your goal is to lose weight in your face you need to focus on losing body fat in a general sense. When you lose body fat in a general sense then your face will start to shrink and get thinner and smaller.

There is a saying that you can’t out exercise a bad diet when it comes to dropping bodyfat and losing weight. So, diet is more than half the battle in losing body fat and the result is a slimmer face.


Some good body fat tips are to drink lots of water. The more water you drink the more it will suppress your appetite and make you fuller. Try aiming for a goal of drinking up to 8 glasses of water per day. In fact, studies show that drinking one to two glasses of water per day before you eat a meal will suppress your appetite.


Increase your fiber intake with fruits and vegetables with every meal. Consuming one cup of fruit and vegetables with every meal will make you eat less food and suppress your appetite. And the result is weight loss and body fat loss.

Processed Foods

Another good fat loss tip is limiting the number of processed foods you eat. Processed food is linked to higher calories, higher sodium and added sugar. It is also linked to an increased weight gain over time.

There are so many studies that revealed that spot reduction is not effective in increasing fat storage in a specific body part. So, it is impossible to lose fat in your face just by doing some silly facial exercise. Your goal should be to focus on losing fat all over your body and the fat in your face will go down.

Another tip to help with maintaining a slimmer face is to be mindful of how much sodium you consume. The more sodium you consume the more water retention you can hold in your body which gives you that bloated look in your face and body. A high sodium intake causes a high amount of fluid retention.


Exercise is one of the most important things to do when it comes to dropping body fat and losing weight. Cardiovascular helps with burning calories and improve the health of your heart. The types of cardio exercises you can do are walking, gardening, jogging, swimming, dancing, cycling, etc.

Resistance Training

Resistance training exercises help to build and maintain lean muscle while burning calories at rest. It will also help to speed up your resting metabolism which is called your resting metabolic rate. The types of resistance training exercises that you can do are resistance band exercises, dumbbell free weights, body weight exercises like push-ups, dips, planks, etc.

The Bottom Line is you can’t get rid of fat in your face by doing some silly facial exercise. But you can get rid of fat in your face if your goal is to lose fat all over your body and you do this through diet and exercise. When you lose fat all over your body through diet and exercise then the fat on your face will come off.

If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.

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