How to lose weight in your face

When you think about losing weight, it’s often because of how your face looks. After all, your face is the first thing you see when you look in the mirror, and it's where excess weight can be most noticeable. So it's natural to want to slim down your face first. 

But is it really possible to target weight loss in your face? Let’s take a closer look.

Interesting research into the science behind facial weight loss

Research has shown that even small changes in weight can be noticeably reflected in the face. Specifically, people can detect weight changes in the face with a difference of just 3.5-4 kg.¹ This means that even modest weight loss efforts can lead to visible changes in your facial appearance. 

However, whilst losing weight can make your face appear slimmer and less full, it's not guaranteed and you can’t target weight loss. 

This highlights the importance of focusing on overall weight loss, as a reduction in facial fat is often a natural byproduct of losing weight across your entire body. Plus, overall weight loss offers numerous health benefits beyond just improving the look of your face.

4 ways to potentially lose weight in your face 

While there isn’t enough evidence to show that targeting facial fat directly is possible, there are a few strategies you can try to help your face look slimmer.

1. Try facial exercises 

Facial exercises have been suggested as a method to tone facial muscles, potentially giving your face a slimmer appearance as you lose weight. A study published in JAMA Dermatology found that a 20-week facial exercise programme improved fullness in the mid-face and lower face among middle-aged women.² However, this was more focused on the effects of ageing, rather than weight. 

Additionally, another study demonstrated that performing facial muscle exercises for 30 seconds twice daily over eight weeks increased muscle thickness, which could contribute to facial rejuvenation.³ However, more research is needed to determine the long-term effectiveness of these exercises.

2. Adopt a healthy diet

Maintaining a balanced diet is essential for losing weight, including in your face. Focus on whole foods rich in nutrients like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, high sugar, and high-fat items that contribute to weight gain.

Key tips for a healthy diet:

• Hydration: Drink plenty of water for skin appearance and elasticity⁴. Aim for at least 8 glasses of water per day.

• Balanced nutrition: Prioritise nutrient-dense foods to support overall weight loss.

3. Engage in regular exercise

Cardiovascular activities: Incorporating cardiovascular exercises into your routine can help burn calories and reduce overall body fat. Activities such as running, cycling, swimming, or even brisk walking can be effective. Aim for at least 150 minutes of moderate-intensity cardio per week.

Strength training: Building muscle through strength training can boost your metabolism and promote fat loss. Focus on exercises that target multiple muscle groups. Include at least two days of strength training per week to complement your cardio routine.

4. Improve lifestyle habits

Healthy lifestyle habits can significantly impact your weight loss efforts, including facial fat reduction.

Essential lifestyle changes:

• Sleep: Aim for 7-9 hours of quality sleep per night to support weight management and reduce facial fat.

• Stress management: Chronic stress can lead to weight gain due to the release of cortisol. Practice stress-reducing activities like yoga, meditation, or hobbies you enjoy.

• Limit alcohol consumption: Alcohol can cause dehydration and bloating, which can lead to a puffier looking face. Opt for healthier beverages like water, herbal teas, or infused water.

How Numan’s Weight Loss Programme can help 

Losing weight in your face is often more of a byproduct of overall weight loss, rather than something you can target directly. Numan’s Weight Loss Programme is designed to support this holistic process. 

By combining effective medication with behavioural coaching via the app, you can develop healthier habits, stay consistent with your diet and exercise routines, and manage stress - all of which contribute to reducing body fat. As you lose weight overall, you'll naturally see changes in your face, achieving a slimmer and more defined appearance as part of your broader health journey.

The numan take

While it’s not possible to lose weight specifically in your face without overall weight loss, adopting a healthy diet, engaging in regular exercise, and improving your lifestyle habits can help you achieve this goal. 

Be patient and consistent with your efforts, and seek professional advice if needed. By taking a holistic approach to health and wellness, you can achieve your weight loss goals and enjoy a healthier, happier life.

References

1. Re, D. E., & Rule, N. O. (2016). Heavy matters: The relationship between just noticeable differences in perceptions of facial adiposity and facial attractiveness. Social Psychological and Personality Science, 7(1), 69-76. https://doi.org/10.1177/1948550615599829

2. Alam, M., Walter, A. J., Geisler, A., Roongpisuthipong, W., Sikorski, G., Tung, R., & Poon, E. (2018). Association of Facial Exercise With the Appearance of Aging. JAMA dermatology, 154(3), 365–367. https://doi.org/10.1001/jamadermatol.2017.5142

3. Hwang, S. H., Lee, S. H., & Lim, J. Y. (2019). The effect of facial muscle exercises on muscle thickness and skin elasticity: A randomized controlled trial. Journal of Clinical Aesthetic Dermatology, 12(1), 41-45.

4. Palma, Lídia, Liliana Tavares Marques, Julia Bujan, and Luís Monteiro Rodrigues. 2015. "Dietary Water Affects Human Skin Hydration and Biomechanics." Clinical, Cosmetic and Investigational Dermatology 8:413–421. doi:10.2147/CCID.S86822.