7 Effective Ways To Reduce Face Fat For Men Naturally

That chiseled jaw-line! Those sturdy cheekbones! Are you one of those who look at your face in the mirror every morning and wish you had them? Chubby faces are cute but do you really want to add more definition to your face and carry that Roman look? No worries, we got you covered. Throughout this article, we are going to talk about 7 different ways to reduce face fat naturally for men. So, scroll down and keep reading!

Q. Why Do Men Have Chubby Faces?

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It is important to understand that spot reduction of fat is not possible. While genetics and hormonal imbalances can cause your face to look puffy, there are plenty of healthy lifestyle changes that can help reduce face fat for men naturally and say goodbye to that moon-face. Weight gain in the face happens when extra fat deposits build up around the sides, causing it to become gradually rounder, fuller, and puffier.

“Facial bloating will tend to fluctuate day to day depending on the underlying issue causing it,” Dr. Cruise explains. “Excess facial fat typically occurs from weight gain resulting from a poor diet, lack of exercise, aging, or genetic conditions.” Fat is usually more visible in the cheeks, jowls, under the chin, and neck. A person’s overall bone structure can play a small role in determining the shape of your face but in general, reducing face fat is the key.

Related Post: 5 Smart Ways To Hide A Double Chin For Men

7 Effective Ways To Reduce Face Fat For Men Naturally :

Burning fat in general can be very hectic, let alone reducing it from the face alone. However there are plenty of strategies that can help reduce face fat for men naturally. Here are 7 effective ways to reduce face fat so that you can make that “jawline-shine” happen.

1. Practice Cardio Exercises

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Regular cardiovascular exercise may help reduce face fat for men naturally. Spot reduction of fat, as we know, is not possible but practicing cardio exercises regularly does help in an overall reduction of fat, and that includes face fat. People can perform cardio exercises at a low, moderate, or high intensity. According to some research, performing higher intensity cardio workouts several times per week helps burn more fat. Overall, weight loss, in general, is likely to have a slimming effect on the face.

2. Perform Facial Exercises

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There is some evidence to suggest that exercising the facial muscles can help reduce facial fat for men naturally.

Related Post: 5 Simple Exercises To Get A Strong Chiseled Jawline

3. Reduce Alcohol Consumption

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Excessive alcohol intake can cause dehydration, which can prompt the body to retain water. In some cases, this may lead to water retention in the face, which can make the face appear bloated and puffy. Alcohol may also contribute to weight gain. It contains empty calories, which offer no nutritional benefit. Consuming empty calories increase a person’s total daily calorie intake, and this promotes weight gain.

Also, some research suggests that alcohol can suppress hormones that help people feel full. This can stimulate a person to take in more calories from their diet. Some people experience the same effects in response to moderate alcohol intake. However, for most people, moderate alcohol consumption does not promote weight gain. People struggling to lose facial fat or weight, in general, may wish to consider reducing their alcohol consumption.

4. Drink More Water

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Drinking water may promote lipolysis in the body. Drinking a glass of water before a meal can help a person feel fuller. This can help reduce the total number of calories a person consumes. For this reason, drinking water before a meal can lead to gradual weight loss and hence reduce face fat for men naturally.

According to a 2016 review of hydration and weight loss, water consumption also promotes lipolysis. Lipolysis occurs when the body breaks down fat stores into fatty acids that it can use as energy. Making use of these fat stores is key to losing weight.

5. Get More Sleep

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Getting the right amount of sleep has a range of health benefits. Conversely, not getting enough sleep may lead to weight gain. For example, lack of sleep affects the levels of certain hormones that promote feelings of hunger and fullness. Specifically, lack of sleep seems to increase levels of the hormone ghrelin, which stimulates appetite, and lower levels of the hormone leptin, which tells the body that it is full.

As a result, a person who has sleep loss may eat more, and they may turn to foods higher in calories. Getting adequate sleep can help prevent weight gain. This, in turn, may help reduce face fat for men naturally.

6. Improve Overall Diet

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Diets high in processed foods and refined carbohydrates increase the risk of gaining excess fat. Processed foods tend to contain more calories, salt, and sugar than whole foods. Refined carbohydrates are a group of highly processed, grain-based foods. During processing, these foods lose their fiber and nutrients. As a result, they are high in empty calories. Refined carbohydrates also cause rapid spikes in blood sugar, which may encourage a person to overeat.

Examples of refined carbohydrate foods include:

  • Pasta
  • White rice
  • White bread
  • Sucrose
  • Syrups and frostings
  • Most breakfast cereals
  • Reduced-fat products

In most cases, people can find reasonable replacements for overly processed foods and refined carbohydrates. A person can decrease their caloric intake and increase the amount of nutrients they consume by eating fresh whole foods. When combined with exercise, a healthful diet may help reduce face fat for men naturally.

7. Reduce Salt Intake

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Diets high in salt cause the body to retain water. Water retention causes swelling and puffiness in various parts of the body, including the face. This may give the illusion of excess facial fat. People who suspect they are sensitive to fluid retention should try to avoid foods with high salt content. This includes most processed meals and snacks.

Preparing meals and snacks at home gives people greater control over the amount of salt in their diet. As the body stops holding onto fluid, the face should start to appear slimmer.

Bottom Line:

Many studies have shown that inculcating a healthy lifestyle i.e. having proper meals, exercising regularly, drinking adequate amounts of water, and having your good night’s sleep can significantly help in reducing face fat for men naturally. It is better not to listen to bro-sciences like “chewing gum will reduce face fat”. 

Cardio exercises rather are particularly beneficial for burning excess body fat. Weight loss, in general, should make the face appear leaner. If a person is struggling to lose weight, they may wish to see a dietitian, a doctor, or a personal trainer. However, people should always talk to a doctor before making any major changes to their diet or exercise routines.


  1. https://www.fatherly.com/health-science/doctor-explains-why-your-face-is-fat/
  2. https://www.healthline.com/nutrition/lose-fat-in-face-cheeks
  3. https://www.medicalnewstoday.com/articles/326262#preventing-excess-facial-fat

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