While many strategies exist for losing facial fat, there are some well-researched methods involving nutrition, exercise and medical assistance that may help achieve desired results.
Manage Sodium Intake
The recommended daily intake of sodium is 2,300 milligrams per day; however, most U.S. adults eat an average of 3,400 milligrams per day, according to the Food and Drug Administration (FDA).
“One healthy way to change the way a face looks is to limit high-sodium foods, especially before bed.” says Amy Beney, a registered dietitian and owner and operator of Nutrition Insights, a nutrition private practice in Lockport, New York. While this diet modification doesn’t reduce fat specifically, it can decrease salt retention which helps reduce the appearance of puffiness and swelling throughout the body.
Stay Hydrated
While hydration doesn’t help reduce facial fat, either, it can also help combat facial puffiness. “When your body is dehydrated, your cells tend to hang on to water,” says Erin Davis, a registered dietitian and health and wellness writer based in Michigan. “The result is swelling, which can show up in your face. Make sure you’re drinking enough fluids, especially on hot days. You can also include hydrating foods like watermelon or salad.”
Additionally, choosing water instead of sugar-sweetened beverages may reduce caloric intake, which can result in weight loss throughout the body over time.
Limit Alcohol Intake
Davis also encourages those interested in losing facial fat to limit alcoholic beverage consumption. “Not only does alcohol lead to dehydration, but excess alcohol can also cause your blood vessels to become enlarged, which may make for a puffy appearance,” she says.
The Centers for Disease Control and Prevention (CDC) recommends an adult male consume no more than two standard drinks per day, and only one standard drink per day for females.
Keep in mind, alcoholic beverages are calorically dense—the average beer contains 153 calories while red wine contains 125 calories and white wine contains 121 calories—and can increase caloric intake and the potential for an increase in weight gain in some cases. Limiting alcohol intake, and in turn reducing extra calories, may help promote weight loss in the body and face.
Perform Facial Massage
Practices like facial self massage, gua sha, cupping and jade rolling are increasingly noted for their potential health and aesthetic benefits.
“The strokes of the gua sha tool can undo muscle tension, knots and decrease puffiness, making one’s muscles look and feel more lifted and toned,” says Natalie Aguilar, a nurse and aesthetician in Beverly Hills, California, who specializes in gua sha.
In terms of fat loss, a small 2018 study analyzing the use of massage rollers found that after using a facial massage roller daily for five weeks, participants’ skin blood flow increased, which may increase nutrients brought to the skin as well as promote the removal of metabolic waste, reduce inflammation in the body and face.
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Check Hormonal Imbalances
Hormonal imbalances, such as hypothyroidism, cushing’s disease, polycystic ovarian syndrome (PCOS), and even menopause can also impact weight gain.
“If you notice you’re holding facial fat like a ‘moon face’ (a full and round face), checking your cortisol levels could help,” says Lacey Dunn, a registered dietitian at UpliftFit Nutrition in Tampa, Florida and author of The Women’s Guide to Hormonal Harmony. “Cushing’s disease (a condition in which the body produces too much cortisol) can drive this [fat accumulation] and [overall] weight gain.”
An endocrinologist can help test for hormone-related imbalances as well as help determine an appropriate treatment plan to focus on rebalancing hormones, and in turn, potential weight loss.
Utilize a Medical Spa
When lifestyle interventions aren’t providing desired results, a medical spa may assist the reduction of facial fat.
Notable fat loss procedures include:
- Facial liposuction (removing fat using a vacuum and thin tube inserted under the skin)
- Buccal fat removal (surgical removal of fat in the buccal fat pad region, between the cheek and jaw bones)
- Face sculpting (a combination of cosmetic face-related procedures that add contour to the face)
“Kybella is a less invasive procedure option, which is an injectable made of deoxycholic acid that can dissolve the fat under the chin,” says Christopher Choi, M.D., an internal medicine specialist and a provider at Concierge Wellness and Aesthetics in Las Vegas.
However, it’s important to note surgical procedures like liposuction can present associated risks, including:
- Hematoma (a raised, painful to touch collection of blood outside blood vessels, causing a large bruise)
- Pulmonary complications, such as pneumonia
- Infections at the surgical site
Speak with your health care provider to determine whether a weight loss method is necessary for your needs and which one might be safest for you.
