how to lose face fat

Question: I know this sounds a bit weird, but I want to know how to lose face fat and get rid of my “double chin” as I seem to carry a lot of excess flab and puffiness in this area. It’s something I’m really self conscious about. What do I have to do to get a leaner, thinner face and jawline?

Answer: It might seem like a strange topic to some people, but the question of how to lose face fat is something that I do get asked about very often and it does seem to be a concern for quite a few of my readers out there. The solution to a “leaner face” is actually very straightforward though, so let’s go over it.

How To Lose Weight In Your Face

lose weight in face

Just like any other area of your body, your face and cheeks are not immune to carrying excess fat. And since it’s the first thing people notice about you when they meet you, it’s understandable why so many people are looking for answers on this topic.

Problem is, if you run an online search for terms like “how to lose face fat” or “how to get rid of double chin,” you’ll quickly find that most of the advice out there is completely misguided and typically revolves around silly tricks and gimmicks promising a lean, chiseled face in a matter of days.

No, you don’t need to follow some ridiculous “face workout” or set of “face exercises” to get the results you’re after…

face exercises

“Face fat supplements” and insanely over-priced creams are certainly not going to help…

face fat supplements

And as for this… well… do I really need to comment?

Seriously, entire websites and books have been written on this topic, and the people recommending these crazy “facial exercises” aren’t kidding either. And, let’s face it, there are so many ways that supplement companies rip you off to make a quick buck.

If you’ve spent any amount of time staring in the mirror with your tongue hanging out of your mouth and eyes bulging out of their sockets, I can tell you right now that this is NOT going to help you achieve your goal of a thinner face.

Trying to specifically isolate your face fat using targeted exercises and other techniques does not address the root of the problem, and is ultimately a waste of your time (and possibly your money too).

So, how exactly DO you get rid of face fat for good?

It’s incredibly straightforward when it all comes down to it…

The Simple Truth About Getting A Leaner Face

leaner face

The answer when it comes to losing face fat, “double chin,” “chubby cheeks,” or whatever else you want to call it is dead-simple:

Maintain a calorie deficit over time and focus on losing fat from your entire body as a whole.

If you want a leaner face and “chiseled jawline,” there is literally nothing more to it than that.

The reason why exercise plans and diets that promise to specifically target face fat are so misguided is because there’s simply no way to “isolate” fat loss from one area of your body over another.

This is known as the myth of “spot reduction,” and the only way to lose fat from your face is to reduce your overall body percentage in general.

This goes for every other “problem area” as well, such as your midsection, love handles, hips, thighs, chest, etc. Exercises like crunches, leg curls, and chest flys don’t do anything to specifically burn fat off of those areas; all they do is train the muscles underneath. (See my related article on “low body fat but no abs” for a similar situation.)

Your face contains muscles too, and so while those seemingly crazy “facial exercises” may have some effect on strengthening and activating those facial muscles, they still won’t do anything at all to actually reduce the size of your face itself.

As you remain in a calorie deficit through a combination of exercise and proper nutrition, you’ll end up losing fat from all over, your face included.

If you’re still new to all of this, creating a “calorie deficit” is just another way of saying that you must burn more calories than you consume.

calorie deficit

Each day, your body takes in a certain number of calories through the foods that you eat, and it expends a certain number of calories through natural bodily functions (breathing, digestion, circulation etc.) in addition to your activity level.

In order to lose body fat, the number of calories that you expend must exceed the number of calories you take in. This creates a calorie deficit and forces your body to break down its excess fat stores in order to obtain a source of energy.

However, there’s no way for you to dictate exactly where your body pulls that fat from, as this is basically determined by genetics.

Luckily, most people find that when they do begin a fat loss program, changes in their facial area are one of the first things they notice.

This is due to a bit of actual fat loss as well as a reduction in subcutaneous water retention, since a well-balanced nutrition plan that includes fewer total calories and a higher daily water intake will have a natural “flushing” effect that causes your body to expel excess fluid within days after beginning your new eating habits.

The topic of structuring a complete fat loss program from A to Z is beyond the scope of this one article, but you can check out my 8-Step Quick-Start Guide in order to get the basic fundamentals down.

That article will show you how to calculate your daily calorie and macronutrient needs and will give you some basic guidelines when it comes to proper training, cardio, supplementation and progress tracking.

The Article Section of this website is also filled with tons of valuable fat loss information, and so are the videos on my YouTube Channel which are uploaded weekly.

The Bottom Line On How To Lose Face Fat

thinner face

If you want to lose your face fat, double chin and chubby cheeks, there are unfortunately no shortcuts or special techniques you can use that will generate results over night.

“Face workouts”, “tightening creams” and other supplements are a total waste of time and completely miss the simple point that getting a leaner face ultimately just comes down to one thing: fat loss.

In order to get a leaner face you simply need to create a calorie deficit through a combination of proper training and nutrition and gradually lower your overall body fat percentage.

A total weight loss of around 1-2 pounds per week is a good guideline to shoot for, and as you lose fat from all over, your face will lean down along with the rest of your body.

There’s no need to opt for expensive and potentially dangerous surgeries to get the leaner face you’re after, as face fat is just like any other fat on your body and will gradually reduce in size in the same way that belly fat, thigh fat and chest fat will.

On the question of how to lose face fat, that’s really all there is to it.

Learn about more fat loss myths in my article on the subject, if you’re interested.

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