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Get Rid of Face Fat In 3 Weeks | Facial Exercises

Sometimes you just wake up from your sleep and look into the mirror expecting a perfect glowing face. Not always it turns out to be the way you expect your face to be.

Waking up with puffy cheeks and a swollen eye can be a nightmare. And it gets worse when you start gaining weight. Your face starts to lose its charm as your facial structure changes and your face becomes fat. It is a horrible thing to happen.

Getting rid of face fat is not easy as gaining that extra bit of weight. It’s difficult to get rid of that beer tummy & you can’t just lose face fat overnight. While a slim face always looks attractive, a chubby face sometimes makes you look old and dull.

And not just that, the extra bit of fat makes your face sweat more your face becomes oily. It can cause pimples by blocking your clogged pores with oil.

Why even bother about face fat?

Even though some “woke” people might say that there is nothing wrong with being fat, it actually does have some serious health consequences. And even if you don’t care about the health issues, you might probably want to look appealing.

In this day and age of Instagram, everyone wants to look perfect. But not everyone is genetically gifted. Some people are fat by choice and some people are just suffering from obesity.

One of the most popular health-related queries on Google is how to lose face fat. But the truth is it is impossible to get rid of face fat overnight. Even if you do aerobics and facial exercises to get rid of facial fat, it will take weeks to see any noticeable results.

However, if you are patient, there are procedures to remove facial fat and improve your appearance. And no, it does not involve any surgery. You can follow strict cardio exercises to lose face fat. You can also lose face fat naturally by following a face fat removal diet.

How To Lose Face Fat

how to lose face fat

People often ask their doctors and dietitians how to lose face fat. While getting rid of your body weight might be a bit easy, losing your face fat is a lot more challenging.

When you are looking to get rid of face fat, you are targeting a specific part of your body.

People usually gain face fat when they gain overall body weight. This might happen when you overeat and gain more calories or stop cardio. Some people also gain weight due to some health conditions.

Once you start gaining weight, you can see changes in your facial structure. Your face will start to look chubby and oily.

Losing face fat is not an easy task. But if you follow a low-carb diet and do cardio, you can lose weight as well as face fat.

Some people even undergo face fat removal surgery while others just make changes to their eating habits and lifestyle.

If you are not looking for a costly medical procedure, you can just follow this guide that will help you lose face fat.

If you are looking to lose face fat overnight (just an expression, you can’t lose face fat overnight), you have to make a lot of changes to your eating habit and do facial exercise regularly. Only when you get rid of your overall fat, you can lose fat from your face.

Following a certain facial exercise regularly can help you lose face fat quickly. You can see visible changes and start to reduce face fat in 10 days.

Here we have created a comprehensive guide on how you can lose face fat quickly. But let’s first understand why we gain face fat in the first place.

How To Get Rid Of Face Fat


Practicing facial exercise is the easiest way to get rid of face fat. Facial exercise not only helps you lose face fat but also makes your cheekbones visible. There is cardio that can help you get rid of a double chin. Following this cardio, you can lose chin fat in weeks.

You may spend hours in the gym trying to get rid of that excess fat from your face and get a more defined jawline. But unfortunately, when you take a selfie your ugly double chin is going to show up making you feel unappealing.

There are facial exercises to reduce face fat, but they won’t be fruitful unless you manage to lose some weight. Just like regular exercise, face fat exercises have their benefits too.

Regular facial exercise can give you a strong jawline but to be honest, it is temporary. Most of the models and actors also practice these exercises regularly to get a slim-looking face.

So if you are not looking for plastic surgery and are ready to put some effort to make you look alluring, you might wanna try these exercises to get rid of face fat.

Before we dive into the methods let’s understand why we gain weight in the face.

Why Do We Gain Face Fat

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Gaining face fat can be very frustrating for some people. Not everyone wants that extra weight to show up on their face.

When you start gaining a few pounds you can see changes in your face. You get a double chin and your face becomes chubby and rounder. Once you put on some weight your face starts to look heavier as your cheeks gain fat.

But you don’t always increase face fat just by overeating. You can be skinny and yet have a chubby face.

People often gain face fat due to lack of sleep. People with insomnia are more likely to have a puffy face.

You probably heard the term ‘beauty sleep’. Getting a night of quality sleep is very essential for your health. Sleep deprivation can not only affect your brain but can also change your appearance and how you look.

If you don’t get enough quality sleep your body starts to gain weight. Lack of sleep makes your face look heavier and you start to age faster.

Sometimes a change in your diet might also work as a catalyst for your sudden weight gain. Unhealthy and oily food can be a reason for gaining face fat.

Sometimes changes in your eating habit can be the reason for your weight gain and can make your face look fat.

But making certain lifestyle changes can help you lose weight and get rid of face fat easily.  If you regularly follow exercises to lose face fat you can get a slimmer looking face in no time.

Here are 4 important tips that will help you get a slim looking face in just 3 weeks.

Exercises To Lose Face Fat


The most important thing to get a slim-looking face is practicing as much facial exercise as possible. There are some exercises for reducing face fat that can help you burn face fat easily.

Face fat exercise only makes your face looks slimmer but there are also some health benefits to it.

  • Facial exercises rejuvenate skin.
  • It tightens the facial muscle
  • Gives strong cheekbones.

Some health experts also suggest that facial exercises may build muscle tone in your face while relaxing your facial muscle at the same time.

Medical experts and cosmetic surgeons claim that adding facial exercises to your regular routine can also tone facial muscles, making your face appears slimmer.

If you follow all the exercises to reduce face fat you can see visible changes in 3 weeks. These face fat exercises will increase muscle thickness giving you the perfect slim face.

Here are some common exercises to reduce face fat –

  • Fish Face
  • Locked Tongue Pose
  • Puffing Cheeks
  • Jaw Release
  • Neck Roll
  • Teeth Clenching

Try to practice these exercises thrice daily to get rid of face fat. You can reduce face fat in 10 days by following these face fat exercises.

Cardio To Lose Face Fatpractice-cardio-remove-excess-fat-from-face-how-to-get-rid-of-chubby-cheeks-lose-face-fat-how-to-lose-face-fat-on-cheeks-remove-face-fat-remove-excess-fat-body-fat-decrease-face-fat-facial-fat-how-to-reduce-face-fat-after-delivery-pregnancy-after-delivery-get-rid-of-face-fat-lose-fat-around-face-under-chin

While you keep practising facial exercise, it is important that you also spend some time doing cardio.

Cardio is the best way of losing weight. Not only does it burn your overall fat but cardio can help you get rid of face fat.

One of the main reasons for chubby cheeks is gaining excess fat. So when you lose weight doing cardio you will have a slimming effect on the face as you start to burn face fat.

There are many simple cardio exercises that you can practice from your home. Not only it will help you get back in shape, but it will improve your health both mentally and physically.

A recent study has shown that people with an eating disorder can do regular cardio exercises to lose weight extensively. Regular cardio can you lose weight and burn face fat.

If you are already in shape and just want to lose some body weight, you need to practice these simple weight loss exercises every day to lose overall body weight.

Losing weight can increase fat loss and help slim down both your body and face. Regular cardio can help you lose face fat extensively.

Cardio, or aerobic exercise, is any type of physical activity that increases your heart rate. It’s widely considered one of the most effective methods for weight loss.

Some of the most common forms of cardio includes

  • Running
  • Walking
  • Biking
  • Swimming
  • Skipping Ropes
  • Boxing

Drink Water To Get Rid of Face Fat


You might be asking how can drinking water help you lose face fat and reduce weight.

Well, it is really quite simple. Drinking water makes you feel fuller. Water has a lot of health benefits. Water acts as a natural appetite suppressant. This means it suppresses your hunger hormones and makes you eat less.

Drinking a glass of water before each meal makes you eat less food. This can help you reduce the total number of calories you intake with each meal.

For this reason, drinking water before a meal can lead to gradual weight loss.

Also, it keeps you hydrated which helps decrease fluid retention, and prevents bloating and puffiness in your face.

Drinking more water can gradually reduce your face fat as you start to lose weight.

Also, drinking enough water every day makes your skin feel fresh and rejuvenated.

This is why all dietitians suggest overweight people drink more water every day to lose face fat and reduce body weight.

A study showed that drinking water temporarily increased metabolism by 24%. Increasing the number of calories you burn over the course of the day can help boost weight loss.

Water can help your body burn fat quickly and promotes quicker metabolism. As you burn your body fat you also burn face fat.

Get More Sleep & Reduce Stress


Sleep is really essential to get a fresh start. It helps you refresh all the stress and keep you healthy. But it has to be the right amount of sleep. People with insomnia tend to be overweight.

An extensive report from the National Sleep Foundation (NSF) suggests lack of sleep affects the levels of certain hormones that promote feelings of hunger and fullness.

Sleep deprivation can cause an increase in levels of cortisol, a stress hormone that comes with a long list of potential side effects, including weight gain.

A study suggests that high cortisol levels can increase appetite and alter metabolism, resulting in increased fat storage

As a result, a person who has sleep loss may eat more, and they may turn to foods higher in calories.

If you are a night owl and love to binge-watch TV shows on Netflix at night, there is a higher chance that you will gain weight in no time.

Nighttime sleep is very important because your skin rejuvenates at night. The darkness helps you get a deep sleep and helps your mind heal from daily stress.

Lack of sleep can turn your face fat and chubby. If you are looking to lose some weight try to seep for at least 8 hours. This way you will eventually lose face fat.

Remember, losing face fat takes time. Don’t expect any overnight changes. If you strictly follow a diet to lose face fat and shed extra weight, you can expect to reduce face fat in 10 days.

It is not easy to get rid of face fat as you are targeting a specific part.

Here are some additional tips that will really help you get a slimmer face by reducing the excess fat from your face.

Limit Alcohol Consumption To Lose Face Fat


Alcohol can cause you to gain weight. If you are looking to remove face fat and get a slimmer looking face you need to reduce your alcohol consumption as much as possible.

Alcohol does have some health benefits but excess alcohol consumption can be severe for your health.

Excess alcohol can be one of the main contributors to increased facial fat and bloating. Not only it makes your face fat and chubby, excess alcohol can lead to some severe health issue.

Too much alcohol can also make you gain belly fat and increase your weight. Furthermore, it can significantly increase the risk of developing central obesity.

So make sure you only enjoy the occasional drink. This will help you lose face fat easily.

Eat More Soluble Fiber To Get Rid Of Face Fat

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Soluble fiber can absorb water and form a gel that will help slow down the food as it passes through your digestive system.

Many research shows that soluble fiber promotes weight loss by helping you feel full. Soluble fiber reduces your food craving and you end up eating less.

It may also decrease the number of calories your body absorbs from food. This will surely help you lose face fat and reduce fat from your belly.

Eating more soluble fiber is important when it comes to weight management.

Cut Back On Carbs To Get A Slimmer Face


One of the best ways to lose weight is by reducing your refined carbs intake. This will also help you lose weight from your face and remove the excess fat from your face.

Refined carbs like Cookies, crackers, and pasta are some of the main causes of weight gain. Food like this increases your fat storage.

These carbs are heavily processed food, which only leaves behind sugar and calories, stripping them of their beneficial nutrients and fiber.

Reducing your carb is not only beneficial for your health but it can also slim down your face by losing face fat.

Exercise That Will Help You Get Rid of Face Fat

While dieting is important in losing weight and body fat, exercise can help you speed up the process.

Here are some facial exercises that can help you lose face fat quickly and get rid of the extra weight from your face.

  1. Fish Face
    You probably have practiced fish face a thousand times by now. If you love taking selfies you have mastered the art of the fish face. ish face tones and stretches your cheek muscles.
  2. Locked Tongue Pose
    If you love a chiseled jawline try this exercise. It will give your face a better shape and make your face thinner by removing the face fat.
  3. Jaw Release
    If you want attractive cheekbones and to reduce your double chin, this exercise is just perfect for you
  4. Chin Lock
    Chin Lock is a facial exercise that will shape your face and tone down your facial jawline muscles. It is really helpful in losing face fat.
  5. Neck Roll
    This exercise is the most effective way to lose the double chin. Neckroll will also tone down your chin, jawline, and neck muscles.


There are plenty of methods available to help you lose extra fat in your face. You don’t necessarily have to go for all of it. Rather try these basics and see the changes in 3 weeks of time.

Remember you need to practice these face fat exercises and diet to keep a slim face.

Following a balanced diet, adding exercise to your routine, and adjusting some of your daily habits are all effective ways to boost fat loss and slim down your face.


Written by Dr. Ahmed Mostaque

Dr. Ahmed is an associate professor of medicine. He has a bachelor’s degree in medicine from the Bangabandhu Sheikh Mujib Medical University Hospital. He also enjoys writing articles about health and well-being.

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