How To Lose Fat In Your Face to get Smooth, Sculpted Skin | The Skinny Confidential

We’ll never get sick of sculpting, chiseling, and toning our faces. Between creating Mouth Tape, providing education on fascia manipulation, and interviewing beauty experts on how to get a beautiful face and jawline, we’ve literally been talking about facial toning for years. And, that’s just the tip of the iceberg.

We have no plans to stop anytime soon. Not when there are so many methods of facial slimming, out there. Plus, they just keep coming out with more information on how to get a snatched jawline.

There’s definitely nothing wrong with having a fuller face. In fact, it can make you look youthful and radiant. However, many people want that sculpted look with a strong jawline and losing the extra fat in your face can make you look slimmer, change your self-image, and boost your confidence if it’s something that’s bothering you.

But, we know losing the fat in your face isn’t always simple. It can be a challenge to reduce facial fat. It’s especially hard when there are genetic factors at play that are influencing the shape of your face.

Today, we are sharing safe and effective ways to lose face fat so you can be your most confident, happiest self. Let’s get into it.

How To Lose Fat In Your Face

Is it even possible to reduce fat in your face? We know you’re wondering! We’re going to get into all that down below. Plus, you’ll get tips on exactly how to make your face look slimmer.

Can You Lose Fat In Your Face?

Yes! There are definitely things you can do to reduce facial fat. While there is no way to target fat specifically in any area of the body, a combination of overall weight loss, facial toning, and wellness practices can help your facial features look sharp enough to kill.

How Do You Lose Fat In Your Face?

Work out your face like you work out your body.

If you’ve been around on the blog for a while, you probably know by now that Lauryn works out her face like she works out her body. She loves any form of facial exercises that can define your facial features. Ever since she had double jaw surgery, she’s been invested in finding ways to improve facial tone.

One of the facial exercises that has been gaining popularity recently is mewing. It’s easy to do and doesn’t take very long. Here’s a quick how-to:

+ Close your lips and teeth together

+ Push your tongue up so it’s flattened on the roof of your mouth and the tip of your tongue is against your top teeth.

+ Stay that way for as long you want or can. That’s it!

But, mewing isn’t the only facial workout available to you. You can find more here, along with a list of books on face exercises. 

Make sure you’re fueling your body properly before exercise.

When Gary Brecka came on the show, one of the things we learned was that exercising in a fasted state (AKA without eating first) doesn’t actually burn fat. Instead, it eats your muscles. Which is the total opposite of our goal here. We want to look MORE sculpted, not less.

So, Gary Brecka recommends the 30-30-30 protocol. Within 30 minutes of waking, you’re supposed to consume 30g of protein (or amino acids, which gives you the same fuel). Then, you should do 30 minutes of low to medium intensity exercise.

To learn more about how protein and amino acids can fuel your workouts, check out our episode with Gary Brecka. 

Incorporate some cardio into your workout routine.

Aerobic exercise is any type of physical activity that increases your heart rate. So, running isn’t your only option. Dancing, brisk walks, swimming, and HIIT workout videos are all great options for getting your heart rate up. 

But, why is it so important to get your heart rate up? Well, a 2023 study of 60 women found that after 12 weeks, participants who engaged in an aerobic exercise program found reductions in body fat percentage, overall weight, and waist circumference. This particular program saw an increase in lean muscle mass as well.

Overall weight loss can help slim your face. But, this method is truly at its most powerful when combined with a balanced diet and resistance training. We’ll go over those next.

Balance your cardio with resistance training.

Lauryn is certain that her high-protein diet and focus on resistance training were some of the most effective interventions used on her weight loss journey. There are so many benefits to weight lifting already. But, we can make it even more effective.

This study from 2022 tells us that the combination of aerobic exercise and resistance training had the most significant decrease of adipose tissue, AKA fat. This is when compared to aerobic exercise training and resistance training individually.

So, if you want to make the most of your exercise, mix it up. Work out your face, lift some weights, and move your body to reduce roundness in your face.

Eat nutritious foods.

Diet and lifestyle are an important component of weight management. If you’re looking to lose weight, especially if you’re specifically looking for fat loss, many professionals in the fitness and nutrition space highly recommend a high-protein diet. You can see what Lauryn eats in a day here.

Your goal is to have a balanced, nutrient-rich diet that you can maintain for a long time. If you’re someone who needs a lot of variety in your diet to stay interested, you’ll have to find diverse nutritious foods to support that variety. But, if you’re like Lauryn, you might be able to eat a similar diet every day. Find what works for you and stick with it.

Cut the carbs (or, at least some of them).

We all love a slice of Fairy Berry Cheesecake here and there. But, when you consume an excessive amount of processed, carb-heavy foods, you may be exacerbating the issue when it comes to excess facial fat.

Processed, carb-heavy foods are called refined carbs, but don’t let that wording fool you. These foods are often stripped of their beneficial nutrients. When you eat them, you’re often only consuming sugar and empty calories. This can contribute to increased fat storage.

You don’t have to cut all carbs, but swapping out some of those refined carbs with whole grains can make a big difference in your face.

Up your fiber intake.

One of the methods to curb cravings for refined carbs is to eat more fiber. Fiber is a component of plant foods that our body does not break down and absorb. It helps slow the movements of the digestive tract. And, this keeps you fuller for longer.

Fiber also improves digestion and minimizes bloating. This can decrease overall puffiness, including puffiness in the face.

Stay hydrated.

Another culprit behind that puffy face? Dehydration! When we’re dehydrated, our bodies hold on to as much water as they can. This can make your face look puffier. You want to drink plenty of water in order to keep your face looking slim.

To make your water even more hydrating, add Beauty Salt. It’s an effective supplement designed to hydrate you from within. Plus, it comes with major beauty benefits too.

Get quality sleep.

Did you know sleep is linked to both the hunger hormone and the satiation hormone? That’s right, catching your z’s just became even more important. As if it wasn’t important enough already.

When you don’t get adequate sleep, your body produces more of the hormone ghrelin. This is the hunger hormone. As a result, you may end up overeating, which may lead to weight gain.

On the other hand, when you get adequate sleep, your body produces leptin. Leptin is known for signaling satiation in the body.

So, if you want to keep your diet regulated, it’s going to be a lot easier when you get a good night’s sleep every night. 

Not there yet? Don’t worry, we’ve still got your back. Here’s a guide on how to recover from a bad night of sleep.

While you’re sleeping, mouth tape.

Want a way to tone your face in your sleep? Try Mouth Tape.

Mouth taping has so many benefits that can support facial toning. It encourages nasal breathing (goodbye snoring) and helps you get a better night’s sleep. With getting quality rest and reducing those hunger hormones, you’ll have the face of your dreams in no time.

Decrease puffiness with ice.

One of Lauryn’s favorite hacks for helping her bone structure look snatched is to use ice. The Ice Roller is a staple in her morning routine. It can decrease the appearance of a swollen face and puffy eyes due to fluid retention.

You can learn more about what causes a swollen face and puffy eyes here. That may help you prevent your face from puffing up in the first place.

You can also go a step further to decrease puffiness by combining ice rolling with De-puffing Face Oil.

And, if you’re a girl on the go, check out the Mint Roller for an ice roller you can use while on the move.

With the right balance of these methods, you can lose the face fat that’s been bugging you.

Losing facial fat doesn’t have to be a huge pain.

In fact, you can incorporate many of these methods into your general wellness practices. And, if you’re having a hard time fitting everything in, you can always try habit stacking to make these processes more efficient. Learn how to habit stack like a professional (AKA Lauryn) here.

Got any additional tips on slimming your face? Share them below!
x, The Skinny Confidential

+ Check out the best tools for facial massage.

++ The benefits of an animal-based diet.