How to Lose Weight in Your Face, According to Experts

If the cortisol face TikTok trend has you over-examining your face shape or your cheeks are feeling fuller than they once did, it’s easy to spiral and panic-Google: “How to lose weight in your face.” Just because it’s a common thing that people research, though, doesn’t mean that a magic cure-all exists.

Meet the Experts: Jessica Cording, R.D., a nutritionist and the author of The Little Book of Game-Changers, Gina Keatley, C.D.N., co-owner of Keatley Medical Nutrition Therapy, and Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab and advisor to Promix Nutrition.

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After all, a lot of factors go into what your face looks like, including your genetics and, yes, your overall weight, says Jessica Cording, R.D., a nutritionist and the author of The Little Book of Game-Changers. There is mixed evidence behind whether or not spot-reduction or targeted loss of body fat is possible at all, however, “all-around weight loss could assist in trimming your facial appearance,” says Gina Keatley, C.D.N., co-owner of Keatley Medical Nutrition Therapy.

With that being said, there are a few techniques that may help expedite the process. Just remember, there’s no way to predict how your weight will redistribute. Below, experts share their insights.

Try facial exercises.

Weight factor aside, some of the extra puff you feel in your face could be due to tension or lymphatic fluid. Facial exercises and facial massages (like a gua sha massage) may help. One study found that a 20-week facial exercise regimen seemed to improve mid-face and lower face fullness in middle-aged women. Another group of small studies found facial exercises like massage and face yoga to aid in facial rejuvenation. To be clear, none of them showed evidence of actual fat reduction in the face.

Take a closer look at your eating plan.

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“We don’t have any scientific evidence that diet alone can alter how much fat you have in your face,” Cording says. However, the only guaranteed way to lose weight is to burn more calories than you consume, she says—the results of which may or may not show up in your headshot. “Each person is different,” says Cording. “We can never really predict where someone will lose or gain weight.” However, it’s “very normal,” she adds, to see weight loss reflected in all areas of the body, including the face.

Consider intermittent fasting.

Recent research has suggested that intermittent fasting—that is, eating during certain windows of time—can help contribute to weight loss. In one study of 77 people published in the Annals of Internal Medicine, people who ate whatever they wanted over a 10-hour window lost 5% of their body weight after a year, which were similar results to people who counted calories.

Reduce your alcohol intake.

There are a few potential ways alcohol can impact the appearance of your face. One is that it can make you bloated and puffy, particularly the day after you drink, Cording says. Another is that alcohol contributes extra calories to your diet—and consistently drinking can lead to weight gain, says Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab and advisor to Promix Nutrition. You don’t necessarily need to cut out alcohol entirely (unless you want to). Instead, Matheny suggests sticking to recommendations of having no more than one drink a day for women and two drinks a day for men, and only drinking on occasion versus a regular basis.

Do cardio and strength training.

If you exercise sporadically or don’t really have an exercise plan at all, Matheny suggests trying to come up with a workout routine you can stick with. If you already have an exercise plan in place, he recommends adding HIIT workouts to the mix, along with strength training to try to mix things up. If you haven’t been exercising regularly, Matheny says you can start with a walking program. “People are built to be really good at walking, and it’s something that most people can do,” he says. “When people say things like, ‘I went to Europe, I ate everything, and I still lost weight,’ it’s because they were walking more than usual.”

Check in with your doctor.

Certain health conditions can cause you to have a fuller-looking face. “There are health conditions, like Cushing’s syndrome or hypothyroidism, which may result in facial bloating or a fuller appearance,” Keatley says. Cushing’s syndrome can actually lead to fat accumulation in the face, neck, and upper back, she points out. “Conversely, hypothyroidism can cause fluid retention and facial bloating because of an underactive thyroid gland,” she says. If you’re concerned that an underlying health condition could be behind your full cheeks, talk to your doctor about an evaluation.

Check how much sodium you’re having.

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Sodium can lead to fluid retention, which can cause you to have a puffy face, Keatley says. If you find that your sodium intake is on the higher side, she suggests cutting back where you can and seeing if that gets you anywhere. “By decreasing sodium in your meals, you allow your body to keep a balanced fluid level, thereby slimming your face,” she says. Worth noting: The American Heart Association recommends having no more than 2,300 milligrams of sodium a day and, ideally, less than that.

Make sure you’re getting enough sleep.

Most adults should aim to get seven or more hours of sleep a night. If you’re regularly logging less than that, it could lead to a puffy face. “A lot of people find that when they’re sleep deprived, they see it in their face,” Cording says. Lack of sleep can also impact the fullness of your face indirectly—it can raise your appetite, increasing the odds you’ll gain weight, in your face and other areas, Keatley says.

Talk to your doctor about your medications.

Certain medications can trigger facial swelling or bloating, Keatley points out. A big culprit is prednisone. “Prednisone is a type of corticosteroid that can cause water retention and an upsurge in fat deposits in the face, leading to a ‘moon face’ effect,” Keatley says. Of course, it’s important to not just take yourself off of a medication because you’re concerned about its potential impact on your face. So, talk to your doctor about your options and take things from there.

Eat more fiber.

Increasing how much fiber is in your diet can help with weight loss, Keatley says. “Foods rich in fiber enhance feelings of satiety, thereby making you eat less,” she says. “They also support digestion, reducing any bloating that could result in a fuller-looking face.” Just a note, per Cording: You’ll want to slowly ramp up the amount of fiber in your diet. Otherwise, you can end up dealing with uncomfortable gas.

Take a temperature check on your stress levels.

“Persistent stress can trigger hormonal imbalances, such as raised cortisol levels, leading to weight gain and a bloated face,” Keatley says. “Including stress management practices, such as meditation, yoga, or deep breathing exercises, can help manage stress levels and lead to a leaner facial appearance.”

Can you lose fat from just your face?

There is no scientific evidence that says you can lose weight from just your face. In fact, spot-reduction, or targeted weight loss, is a contrived topic among weight loss experts. Some research says it might be possible in limbs or the abdominal area, but Keatley calls it a “fallacy.”

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