5 Ways | How to Lose Face Fat in 1 Week

Growing up, I struggled with weight management in my face. The rest of my body seemed to be losing weight but not my face! This is when I went on the journey to learn how to lose face fat in 1 week. These methods can help slim down stubborn cheek fat for you to show off that jaw line in little time.

The five ways on how to lose face fat in 1 week are cardio exercise, drinking ample water, decreasing alcohol consumption, consistent sleep schedule, and facial exercises.

Read below how you can utilize each of these methods to burn that stubborn fat on your face.

If you would like to learn what foods to avoid to lose face fat fast! Check out the linked article!

Use this fat intake calculator to measure your ideal dietary fat intake!

1. Cardio Exercise

Losing fat in a week, especially in the face takes hard work but is achievable. This is one of the most stubborn locations on the body to lose fat but is entirely possible with a routine centered around cardio.

High intensity training and workouts in particular are accelerators to burning fat especially if you are looking to do so quickly.

A 2015 study performed over 12 months found that participants who performed 300 minutes of cardio per week burned far greater fat then those who performed 150 minutes per week. Now this is obvious (more work = more results). Although, it shows how attainable this goal can be. Working out just 5 hours a week, often 1 hour a day with weekends off will well lead you on your way to burning that stubborn fat and chiseling your jaw line whether you are a male or female.

Workouts that have proven best to burn fat quickly, thus burning face fat :

  • Interval Running, start with short runs in the beginning
  • High Intensity Interval Training
  • Heavy Weight Lifting – increasing muscle mass burns more calories
how to lose face fat
Photo by Andrea Piacquadio

2. Drink Water

Water has many benefits, one being reducing fat in stubborn areas. If you think you are drinking enough water, then you are likely not. Sorry to attack you like that but I had the same thing told to me in the beginning.

Water is CRUCIAL to weight loss as well as your overall health. But we will keep it to weight loss right now. Research has shown that water temporarily increases your metabolism. In fact, drinking 17 ounces of water, half a liter, can increase your metabolism by 15-30% for around an hour. Another study shows that overweight adults that drank half a liter of water before they ate lost 44% more weight then the control group.

It can also fill you up prior to eating so you do not over eat. This all leads to burning more fat and decreasing the chance of increasing fat. If you would like to learn more benefits of drinking water on fat loss, check out the linked article.

how to lose face fat fast

3. Decrease Alcohol Consumption

Because alcohol is an inflammatory substance, it can cause bloating, fluid retention, and inflammation especially when mixed with sugary drinks / ingredients.

This ends up leading to a swollen face over time, not to mention the calories do add up. Because alcohol leads to dehydration, your body attempts to compensate by holding on to more fluid, thus causing face puffiness.

In conclusion, alcohol can be fun but everything in moderation is key if you want to reach your face goals (coined that term myself).

4. Sleeping helps lose face fat

Sleep is an extremely important facet to our overall well-being. As it applies to ridding fat and preventing it, this cannot be more important.

When you do not get enough sleep, your body produces more cortisol. Cortisol is a stress hormone that is linked to slowing metabolism and an increasing appetite. Two things that do not bode well together if you desire to lose fat. It is important to try as hard as you can to get 8 hours of sleep.

5. Facial Exercises that Target Face Fat

This is last for a reason. The jury is still out on the effectiveness of facial exercises towards fat loss. Facial exercises are more geared towards tightening your skin and toning. April Long (article linked below) writes how “A 2018 study conducted at Northwestern University showed that 20 weeks of daily facial exercise did indeed yield measurably firmer skin, and fuller upper and lower cheeks. The protocol involved 30 minutes a day for the first 8 weeks of the study, then every other day thereafter. Participants—sixteen women aged between 40 and 65—deemed themselves to look up to three years younger at the study’s completion”.

Facial exercises to try

how to lose face fat
Photo by Francesca Zama


I hope you learned how to lose face fat in 1 week through these five methods. A lot of people ask me how long does it take to lose face fat, and I tell them it all depends on how much effort your put into it. If you use these methods consistently then you will see results. Thank you for reading and please subscribe if you want to be notified of new articles.