How to Lose Weight in Face: 8 Tips to Make Your Face Slimmer

Liputan6.com, Jakarta Do you want to know how to lose weight in face? You are not alone. Many people notice their face getting fuller before other parts of their body. This can happen when we gain weight or as we get older. Face weight can make us feel less confident about our appearance.

Looking in the mirror or seeing photos can be difficult when our face looks rounder than we want. Some people notice a double chin or puffy cheeks. Others see their face getting wider in pictures. These changes can affect how we feel about ourselves every day.

If you are wondering how to lose weight in face, you are in the right place. In this article, we will share some tips to get rid of face fat at home. We will also share some healthy foods to help you with your weight loss goal and some common mistakes you should avoid. We gathered the information from various sources, Tuesday (9/9/2025).

Before we talk about how to lose weight in face, is it really possible to lose fat from just your face? Many people want to target only their face area. They hope to keep the rest of their body the same while making their face thinner.

According to Healthline, spot reduction has little scientific evidence to support it. This means you cannot choose to lose fat from only your face while keeping the rest of your body the same.

The truth is that your body loses fat from all areas when you lose weight. You cannot control where the fat comes off first. However, losing overall body weight will help make your face look slimmer too. The good news is that many people notice face changes quickly when they start losing weight in a healthy way.

Here are the best methods to help you lose weight in your face. These approaches work by helping you lose overall body weight, which will make your face look thinner.

1. Do Regular Cardio Exercise

Cardio exercise is one of the best ways to lose weight everywhere, including your face. This type of exercise makes your heart beat faster and helps burn calories. Walking, running, swimming, dancing, and cycling are all good cardio exercises. Try to do cardio exercise for at least 30 minutes most days of the week. Start slowly if you are new to exercise. You can begin with 10-15 minutes and add more time as you get stronger. Regular cardio will help you burn fat from your whole body.

2. Try Facial Exercises

Facial exercises may help tone the muscles in your face. These exercises work the muscles around your cheeks, jaw, and neck. Some people believe this can make their face look more defined. Vinmec says that facial exercises can tone facial muscles and make the face appear slimmer. You can try puffing your cheeks and moving air from side to side, or holding a smile while keeping your teeth together. Do these exercises daily for best results.

3. Drink More Water 

Drinking enough water is important for weight loss and can help reduce face puffiness. When you do not drink enough water, your body holds onto water. This can make your face look swollen or puffy. Try to drink at least 8 glasses of water each day. Drink a glass of water before each meal. This can help you feel full and eat less food. Water also helps your body work better and can speed up your metabolism.

4. Get Quality Sleep

Getting enough sleep is very important for weight loss. When you do not sleep well, your body makes more hormones that make you hungry. Poor sleep can also slow down your metabolism. Try to sleep 7-8 hours each night. Go to bed at the same time every night and avoid screens before bedtime. Good sleep will help your face look less puffy too.

5. Reduce Alcohol Intake

Drinking too much alcohol can cause weight gain and face puffiness. Alcohol has many calories but no nutrients. It can also make your body hold onto water, which makes your face look swollen. Try to limit alcohol or avoid it completely. If you do drink, stick to small amounts. Choose water or other healthy drinks instead. Your face will look less puffy when you reduce alcohol.

6. Watch Your Sodium Intake

According to Medical News Today, high salt intake causes water retention and facial puffiness. Salt makes your body hold onto extra water. This water retention can make your face appear fuller than it really is. Avoid processed foods, fast food, and adding extra salt to your meals. Choose fresh foods and cook at home when possible. Your face will look less swollen within a few days of reducing salt.

7. Eat More Fiber

Fiber helps you feel full and eat less food overall. Foods with fiber take more energy to digest and help control your appetite. They also help your digestive system work better. Add fiber-rich foods to every meal. Good sources include fruits, vegetables, beans, and whole grains. Start slowly and add more fiber over time. Drink plenty of water when you eat more fiber to help your body adjust.

8. Cut Back on Refined Carbs

Refined carbs like white bread, pasta, and sugary snacks can cause weight gain. Healthline says that refined carbs are stripped of nutrients and contain mostly sugar and calories. They can make your blood sugar go up quickly and make you feel hungry soon after eating. Replace white bread with whole grain bread. Choose brown rice instead of white rice. These changes will help you lose weight and reduce face fat.

Eating the right foods can help you lose weight and make your face look slimmer. These specific foods will give your body good nutrients while helping you stay at a healthy weight.

1. Eggs

Eggs are perfect for weight loss because they have high-quality protein and healthy fats. They help you feel full for many hours after eating. Eggs also have important vitamins that your body needs. Eat eggs for breakfast or as snacks. You can cook them in different ways like boiled, scrambled, or made into an omelet. They are cheap and easy to prepare.

2. Salmon

Salmon is rich in protein and healthy omega-3 fats. These fats help reduce inflammation in your body and support your metabolism. Salmon also helps you feel satisfied after eating. Health.com says that 3 ounces of salmon provides 177 calories and 17 grams of protein. This makes it excellent for feeling full while getting quality nutrition. Choose baked or grilled salmon instead of fried.

3. Avocados

Avocados contain healthy fats and fiber that help you feel full. They also have many vitamins and minerals. The healthy fats in avocados can help your body absorb other nutrients better. Add avocado slices to salads, sandwiches, or eat them plain. Remember that avocados have more calories than vegetables, so eat them in small amounts.

4. Greek Yogurt

Greek yogurt has more protein than regular yogurt. It also contains good bacteria that help your digestive system. The protein helps you feel full and builds muscle. Choose plain Greek yogurt without added sugar. You can add fresh fruit or nuts for flavor. Eat it as a snack or part of your breakfast.

5. Chicken Breast

Chicken breast is lean meat with lots of protein and few calories. It helps build muscle and keeps you feeling full. Protein also takes energy to digest, which burns extra calories. According to Health.com, 4 ounces of chicken breast contains 26 grams of protein and only 120 calories. Remove the skin and cook it by baking, grilling, or boiling instead of frying.

6. Spinach

Spinach is very low in calories but high in nutrients. It has iron, vitamins, and fiber. You can eat large amounts without adding many calories to your diet. Add spinach to salads, smoothies, or cook it with other foods. Fresh spinach works well in many dishes and helps you feel full.

7. Apples

Apples are naturally sweet and have lots of fiber. The fiber helps control your hunger and blood sugar. They also have water, which helps you feel full. Eat whole apples instead of drinking apple juice. The fiber in whole apples is better for weight loss. Keep apples with you as healthy snacks.

8. Chia Seeds

Chia seeds are tiny but very nutritious. They have fiber, protein, and healthy fats. When you add water to chia seeds, they become bigger and help you feel full. Add chia seeds to yogurt, smoothies, or oatmeal. Start with small amounts because they are high in fiber. They can help reduce your appetite between meals.

9. Beans

Beans have both protein and fiber, which makes them great for weight loss. They help stabilize your blood sugar and keep you full for long periods. Beans also have many vitamins and minerals. Try different types of beans like black beans, kidney beans, or chickpeas. Add them to salads, soups, or eat them as side dishes. They are affordable and filling.

10. Cottage Cheese

Cottage cheese is very high in protein and low in calories. It also has calcium, which is important for your bones and muscles. The protein helps you build muscle while losing fat. Eat cottage cheese as a snack or add it to meals. You can mix it with fruit for a sweet taste or add vegetables for a savory option. Choose low-fat cottage cheese for fewer calories.

Many people make mistakes when trying to lose weight. These mistakes can slow down your progress or even make you gain weight. Here are the most common mistakes to avoid.

1. Trying Crash Diets

Crash diets promise quick weight loss but usually do not work long-term. They often require eating very few calories or only certain foods. These diets can slow down your metabolism and make you gain weight later. WebMD says that very low calorie diets train your metabolism to slow down. Instead of crash diets, make small changes to your eating habits that you can keep doing. Aim to lose 1-2 pounds per week for healthy results.

2. Skipping Meals

Some people think skipping meals will help them lose weight faster. However, this usually makes you hungrier later and causes overeating. Skipping meals can also slow down your metabolism. Eat regular meals throughout the day. Include breakfast, lunch, and dinner. Add healthy snacks if you get hungry between meals. This will keep your energy steady and prevent overeating.

3. Not Eating Enough Protein

Protein is very important for weight loss, but many people do not eat enough. Without enough protein, you may lose muscle instead of fat. You may also feel hungrier and eat more calories. According to Healthline, protein reduces appetite, increases fullness, and protects muscle mass during weight loss. Include protein in every meal and snack. Good sources include eggs, chicken, fish, and beans.

4. Setting Unrealistic Goals

Setting goals that are too big can make you feel disappointed and give up. Many people expect to lose weight very quickly, but healthy weight loss takes time. Set small, realistic goals that you can reach. Aim to lose 1-2 pounds per week. Celebrate small victories along the way. This will help you stay motivated and continue making progress.

5. Focusing Only on the Scale

The number on the scale does not tell the whole story. Your weight can change daily because of water, food, and other factors. You might be losing fat but gaining muscle, which means the scale will not move much. Pay attention to how your clothes fit and how you feel. Take photos to track your progress. Measure your waist and other body parts. These methods will give you a better picture of your progress than just the scale number.

6. Drinking Sugary Beverages

Many people cut out soda but still drink fruit juice or other sweet drinks. These drinks have lots of sugar and calories but do not make you feel full. They can slow down your weight loss progress. Even 100% fruit juice has as much sugar as soda. Liquid calories do not satisfy hunger the same way solid food does. Choose water, unsweetened tea, or other drinks without calories instead.

7. Choosing Low-Fat Diet Foods

Low-fat and diet foods seem like good choices for weight loss, but they can actually hurt your progress. Many of these foods have added sugar to make them taste better. They may also make you feel hungrier. WebMD says that low-fat products can make you hungrier and lead to overeating. Choose whole, natural foods instead of processed low-fat products. Read food labels carefully to check for hidden sugars and additives.