How to Lose Face Fat Fast | 5 Ways to Say Goodbye to The Double Chin!

Written by Tihomir Stefanov | 27 January 2020


two ladies demonstrating how to lose face fat fast

Annoyed of your double chin and trying to lose face fat? You’ve come to the exact place on the internet.

Losing face fat is one of the things that may massively contribute to your overall visual look.

There are many people who can showcase a beautiful body, but in many cases, it is nothing alike up top.

But hey, listen, even if you have chubby cheeks that you are not fond of, you can work on that.

And so, how can YOU deal with this zone of your body and is it the same as losing body fat from the rest of your body?

The short answer is, yes, you can deal with this problem if it annoys you, but you have to follow some guidelines.

In this article, we will give you the 5 best pieces of advice to achieve bodily aesthetics and lose that facial fat. These are:

  1. Reducing calories and losing weight
  2. Resistance training
  3. Cardio training
  4. Develop facial muscles
  5. Reduce alcohol intake

So, are you ready to show off your aesthetic jawline to the world?

Let’s jump into the top 5 ways to lose face (and body) fat for good!

1. Reducing calories and losing weight

We can’t stress this enough, the most CRUCIAL thing when it comes to losing fat anywhere on your body is your NUTRITION.

Going for spot reduction is not the best way to approach any type of weight loss.

However, dieting for long enough will grant you fat loss from even the most stubborn spots in your body.

Not only that, but if you mostly rely on whole, natural, non-processed foods, you will get rid of the annoying stomach/face bloats!

This is exactly why the first and most important thing to do if you want to lose face fat, is to create the right nutrition plan.

Why does dieting work?

Losing fat, in general, is a matter of calories in versus calories out.

Think about it, as a living organism on this planet, you need a certain amount of energy (food) every day.

This amount of energy allows you to sustain the millions of complex processes going on behind the scenes of your living experience, but also… Maintain your weight.

That’s right, there is an amount of food you can eat every day to maintain your weight.

If you are following the logic here, you’d know that consuming less than that maintenance (eating at a deficit), will allow the body to tap into its energy reserves.

That is your fat.

It is also the same vice versa, if you go above maintenance (eating in a surplus), this may lead to weight gain.

Creating the deficit

Some of you may be thinking

“Hey! If being in a caloric deficit makes you lose fat, I might as well make it a BIG deficit, to lose face fat faster, right?”

Well, not really.

You have to also consider the fact that for the body, dieting is a form of controlled and sustainable starvation.

That is to say, the body will slow down its metabolic processes, to preserve energy, when it is in a state of a deficit of energy.

Too big of a deficit may not only leave you looking insanely skinny but might also leave you in a mental and physical burnout, potentially causing you to overeat.

And that is not what we are looking for.

Instead, it is recommended that you create a moderate caloric deficit of up to 400-500 calories daily.

This will grant fat loss, but will also leave you with enough energy to go through your daily physical and mental activities.

Here are the 5 MOST IMPORTANT things to consider when creating your nutrition plan.

The Fat Loss Pyramid:

the fat loss pyramid. 4 blocks to fat loss

One last thing to add to this first part of your weight loss process is diet breaks.

As we mentioned, losing fat is a form of controlled starvation that causes the body to slow down its metabolism.

Eventually, what was once a caloric deficit, becomes your caloric maintenance and you have to further reduce food intake in order to lose fat.

Well, this can be well-countered with proper implementation of diet breaks.

And no, doing a diet break doesn’t mean completely ditching your diet.

Instead, you are bumping up the calories slightly to maintenance levels.

A diet break can be done for 10-14 days, every 2-3 weeks of being in a caloric deficit.

This may make the total dieting time longer but makes the process a lot healthier and less frustrating.

2. Resistance Training and Carbs

lady doing resistance training

If you are a lady reading this, odds are: you may be afraid of the weight room.

It might be counterintuitive at first, but listen, the cardio room is a good place to utilise when you want to burn calories off.

However, the weight room is where you will develop full-on bodily aesthetics.

Why you may ask?

Well, because cardio exercise primarily emphasises the development of your cardiovascular and respiratory systems.

With resistance training, it is a different story.

Resistance training allows you to develop the visual look and properties of your muscles, which is ultimately what will make you look better!

If you are a lady, take this as “Toning” and if you are a man, consider it as “Getting bigger”.

Not only that, but building muscle will help you keep your metabolism up, during hypocaloric conditions (eating at a deficit).

So, whether you are a male or a female, do consider including at least some weight training in your regimen.

In case you are a beginner, consider hiring a personal trainer.

Note: Resistance training is fueled by glycogen (carbs), so don’t be afraid of eating some grains! Furthermore, it is more strenuous on the nervous system, so make sure to get proper nutrition and enough sleep.

3. Cardio Training

group of men on exercise bikes

Even though cardio is not mandatory for weight loss (as long as you are in a deficit), you can still include it in your training routine.

This low-intensity type of exercise allows you to burn a good number of calories and improve blood circulation.

Furthermore, you will reap all of the health benefits, if you properly get cardio training into your routine

“Aerobic exercise has tremendous cardiovascular benefits and can certainly aid in your weight-loss program.”

If you are not a big fan of cardio training, you can start off little by little.

For example, you can do two sessions of 15-20 minutes weekly.

In case you are running outside, make sure to pick a nice, natural surface, as artificial surfaces may be too hard and impactful on your joints and also, get yourself plenty of water!

4. Develop Facial Muscles

black lady smiling

smile because you’re beautiful

We all like fruit smoothies and soft, buttery scrambled eggs on a toast with bacon, BUT…

If you want to lose face fat fast, you also have to consider the development of your facial muscles.

And no, this is not a joke.

We already said that developing your musculature will make the body look better.

The same goes for the face.

We’ve all seen that one guy with the aesthetic jawline.

In most cases, that jawline is supported by well-developed muscles on the cheekbones.

While there are no dumbbell facial exercises (obviously), there is something that can be done, besides losing excess fat.

That is, eating tougher foods that are not as easy to chew.

Here are a couple of ideas:

  • Chewy meats like beef and pork
  • Cashews, almonds and other nuts
  • Carrots
  • Broccoli

Studies have even shown that smiling can develop facial muscles and is, in fact, one of the best face exercises!

In time, as your face fat comes off, your jawline muscles will make your face look slimmer and your goal of having a sharp-looking face will be accomplished.

5. Reduce Alcohol Intake

non alcoholic drinks with good food on dining table

Have you ever had a good Saturday night, only to wake up to a bloated face and bags under the eyes?

Besides having a good time, alcohol is also known for causing water retention and other undesired side effects.

This is perhaps because it dehydrates your body, which on its end tries to hold as much water as possible.

If you are in a caloric deficit, reducing alcohol to a minimum or even cutting it out completely, would be a good idea (especially when dieting and tracking calorie intake).

This will not only help you feel and perform better but also, get rid of the bloating and eye bags.


Whether you are trying to lose face fat, belly fat or even leg fat, the principle is the same, you have to be in a deficit of energy.

The deficit of energy is what allows the body to tap into its fat reserves and reduce the size of the fat cells to improve your overall weight.

However, there are just some places where more fat is held, which is exactly why those places might take a bit longer to lose fat from.

Such may be the face, waistline, glutes and thighs.

Nevertheless, a healthy diet and enough time will solve this problem for you and grant you a slimmer face.

Now that you know how to lose face fat and get rid of the double chin and achieve sustainable fat loss, feel free to go ahead and apply it into your plan!


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Tihomir Stefanov

Tihomir Stefanov (Tisho) is a qualified personal trainer and content writer with a dedication to helping fitness enthusiasts around the world. In his spare time, he enjoys rock climbing, photography, and working out at the gym.