How to Slim Your Face

Are you trying to sharpen up your jawline? It can be hard to sort through all the different face-slimming myths and hacks scattered all over the internet. Don’t worry. We’ve picked out plenty of safe, expert-approved suggestions that may help you get the results you’re looking for. Keep reading to see if any of these options appeal to you!

1

Do cardio exercise and weight training.

  1. While cardio exercise can’t target fat loss in a specific part of your body, it can help you lose weight all over your body. [1] Balance your workouts with strength training; this way, your skin won’t sag as much if you lose weight really quickly. [2]
    • Try to get at least 150 minutes of aerobic exercise each week, like power-walking or swimming. [3]
    • Experts suggest strength-training at least twice a week, completing one set of 8 to 12 repetitions for your main muscle groups (arms, shoulder, legs, hips, back, chest, and abdomen). Space out your strength-training workouts by at least 2 days, so your muscles have enough time to heal. [4]
    • Studies show that regular aerobic exercise can help with weight loss overall. [5]
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2

Perform facial exercises.

  1. A lot of internet hacks talk about face-slimming facial exercises. Unfortunately, there isn’t enough scientific evidence out there to support these exercises. [6] Still, they could be worth a shot—try doing some facial exercises twice a day and see if you notice a difference. Here are a few to get you started: [7]
    • Fish Face: Pull in your cheeks and pucker your lips. Stay in this position for about 15 seconds, and then do a few more reps.
    • Puffer Fish: Fill your mouth with air, pushing it back and forth between your right and left cheeks.
    • Psycho Smile: Clench your teeth and pull your lips into a huge smile. Hold this smile for a few seconds, and then relax.
3

Stay hydrated.

  1. When you’re dehydrated, your body tries to hang onto any leftover water, which may make your face look bloated. To prevent this, drink plenty of water throughout the day, and see if you notice a difference. [8]
    • Experts advise women to consume at least 11½ cups (2.7 L) of fluids each day, and men to consume at least 15½ cups (3.7 L). You’ll get about 20% of these fluids from your meals and snacks. [9]
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4

Drink less alcohol.

  1. [10] Plus, research shows that heavy drinking may play a role in weight gain. [11] While it’s okay to drink sometimes, experts recommend that women limit themselves to 1 drink per day, and men limit themselves to 2. [12]
5

Cut back on sodium.

  1. If you can, use pure salt, like the pink Himalayan salt, instead of traditional table salt—this might help cut down the puffiness. [13]
    • Unfortunately, table salt tends to make your face look extra puffy.
    • For reference, experts recommend eating around 1,500 milligrams of sodium each day. [14]
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6

Snack on anti-inflammatory foods.

  1. Add plenty of these foods to your meals and snacks, like zucchini, turmeric, ginger, and coconuts. [15] Foods like tomatoes, olive oil, leafy greens, salmon, mackerel, sardines, tuna, nuts, strawberries, oranges, and cherries are other great options. [16]
    • Try to avoid ingredients like soy, shellfish, dairy, gluten, corn, and processed foods. These foods might lead to inflammation.
7

Add more fiber to your diet.

  1. Fiber helps lower your appetite and makes you feel full. [17] In fact, studies show that eating more fiber can help with weight loss overall, including your face. [18] Snack on some high-fiber fruits and veggies, like pears, apples, oranges, broccoli, carrots, and spinach. Or, enjoy a helping of kidney beans, spaghetti, lentils, or brown rice. [19]
    • Plums, apricots, raisins, dates, seeds, and nuts are other great sources of fiber.
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8

Try to sleep 7-9 hours every night.

  1. When you get a bad night’s sleep, your cortisol levels increase. [20] As a stress hormone, cortisol isn’t good for your body, and can lead to weight gain. [21] If you can, try to get 7-9 hours of sleep each night if you’re an adult, and 8-10 hours if you’re a teen. [22]
    • Don’t drink any caffeinated beverages in the afternoon, or 10-12 hours before you plan going to bed. Unfortunately, caffeine can mess with your sleep schedule. [23]
    • Try not to use your phone, computer, or TV 1-2 hours before heading to bed. The blue light from your devices might keep you awake.
9

Contour your face with makeup.

  1. Subtle contouring can really bring out your jawline. Dip a contouring brush into your contour powder of choice. Then, buff the powder along the edge of your jaw, which may help your jawline look a bit slimmer. [24]
    • Pick a contour powder shade that’s a little bit darker than your natural skin tone.
    • You can contour your cheeks, too—just suck your cheeks in and layer contour powder and bronzer below your cheekbones. Then, press translucent powder on top to finish the look. [25]
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10

Get cosmetic surgery.

  1. If diet, exercise, and other remedies aren’t quite doing the trick, plastic surgery might be the best option for you. Search online for a highly-rated surgeon in your area who can help walk you through your options. [26]

Expert Q&A

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  • Question
    What can I do to help slim my face?
    Danny Gordon
    Certified Personal Trainer
    Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
    Danny Gordon
    Certified Personal Trainer
    Expert Answer
    There isn't really a specific exercise you can do for your face, but it will get leaner if you exercise and live a healthy lifestyle.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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    Not Helpful 25 Helpful 63
  • Question
    Are there any shortcuts I can take other than makeup? I am disabled and already have a very strict diet that I have to follow.
    Janice Tieperman
    Community Answer
    Small, healthy habits can really make a difference in the long run. Talk with your doctor and see if you can add any anti-inflammatory foods to your diet, like lemons, coconuts, beets, and tomatoes. Drinking plenty of water and getting a good night’s sleep may also help.
    Thanks! We're glad this was helpful.
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    Not Helpful 16 Helpful 24
  • Question
    I only seem to have fat in my face. How can I get rid of this?
    Janice Tieperman
    Community Answer
    Try creating a regular exercise plan for yourself that includes both cardio and strength training. Also, try making small adjustments to your diet, like eating anti-inflammatory and fiber-rich foods. Small lifestyle changes might help you reach your goals over time!
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 47 Helpful 19
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      References

      1. ↑ https://aaptiv.com/magazine/lose-face-fat
      2. ↑ https://aaptiv.com/magazine/lose-face-fat
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      4. ↑ https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program
      5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5571495/
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/24327764/
      7. ↑ https://aaptiv.com/magazine/lose-face-fat
      8. ↑ https://aaptiv.com/magazine/lose-face-fat
      9. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      1. ↑ https://aaptiv.com/magazine/lose-face-fat
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/
      3. ↑ https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm
      4. ↑ https://aaptiv.com/magazine/lose-face-fat
      5. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
      6. ↑ https://www.womansday.com/health-fitness/a59063/how-to-lose-weight-in-your-face/
      7. ↑ https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548/
      9. ↑ https://pubmed.ncbi.nlm.nih.gov/31174214/
      10. ↑ https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm
      11. ↑ https://pubmed.ncbi.nlm.nih.gov/25913092/
      12. ↑ https://aaptiv.com/magazine/lose-face-fat
      13. ↑ https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
      14. ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
      15. ↑ https://www.goodhousekeeping.com/beauty/makeup/tips/a27084/slim-face-makeup-tricks/
      16. ↑ https://www.elle.com.au/beauty/cheekbone-contour-tutorial-7473
      17. ↑ https://www.womansday.com/health-fitness/a59063/how-to-lose-weight-in-your-face/

      About this article

      Article Summary X

      To slim down your face, try drinking more water throughout the day to stay hydrated, since dehydration can cause puffiness and bloating. You should also avoid eating too much sugar and salt, which can also cause you to have a puffy appearance. For longer-term results, focus on eating a healthy diet with lots of fruits, vegetables, and complex carbs. Additionally, start an exercise regime, such as running or swimming, to slim down all areas of your body, including your face. For tips on how to make your face appear slimmer with makeup, keep reading!

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