10 Expert Secrets to a Slimmer Face and Less Swelling!

From dietary changes to targeted exercises, these strategies are designed to bring noticeable results.

Glenn Burgess

Credits: Freeipk

If your face looks a bit puffy when you wake up, it’s usually nothing to worry about. However, if you often see puffiness, you might be searching for ways to reduce it quickly.

You can’t target specific areas of your body for weight loss, so you’ll lose weight all over rather than just from your face, hips, or thighs.

“Trying to lose fat only from your face is as likely as finding a unicorn at your local deli,” says Gina Keatley, CDN, co-owner of Keatley Medical Nutrition Therapy. “Spot reduction is a myth, but overall weight loss can help slim your face,” she explains.

Reducing facial puffiness isn’t just about dieting—it can also be due to water retention. Here are the 10 tips to help you to lose weight (and reduce puffiness) from your face and body.

Why Is My Face Gaining Weight?

Everyone gains weight differently due to genetics, says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. “How full your face looks depends on your overall body fat—there’s no way to target just your face,” he explains. “If your body fat is higher, your cheeks will appear fuller.”

If your cheeks seem a bit rounder than you’d like, other factors could be at play, such as certain medications or recent high sodium and alcohol intake, notes Jessica Cording, RD, a nutritionist and author of The Little Book of Game-Changers.

After a night of drinks and salty snacks, puffiness can be a result. Fortunately, this usually goes away after a day, and at-home remedies like facial massages and ice rollers can help reduce it faster.

1. Monitor Your Caloric Intake

To lose weight, including from your face, you need to burn more calories than you consume. “Counting calories can be helpful for some people as it makes them more aware of what they’re eating,” says Keri Gans, RD, author of The Small Change Diet.

Everyone’s calorie needs are different, but you can estimate yours using the body weight planner from the National Institutes of Health (NIH). Just enter your height, age, weight, activity level, and weight goals to get recommended daily calorie counts.

2. Review Your Medications

Certain medications can make your face appear swollen or round. Corticosteroids and ACE inhibitors or ARBs used for high blood pressure are known to cause facial puffiness, according to Gans.

If you notice your face looks fuller after starting a new medication and it bothers you, consult your doctor. You might need to continue the medication, but discussing your symptoms and side effects with your doctor could help you find an alternative option.

3. Ensure You're Getting Enough Fiber

Fiber, found in fruits, vegetables, and whole grains, is great for weight loss. It keeps you feeling full longer without adding extra calories, which helps reduce mindless snacking. Fiber foods like oats, legumes, fruits & vegetables also aid digestion by reducing bloating, gas & constipation, says Gans.

Plus, fiber helps regulate blood sugar levels, prevent insulin resistance and diabetes, and supports healthy gut bacteria. While fiber supplements are available, getting it from plant-based foods is the best and healthiest choice.

4. Reevaluate Your Workouts

Exercise helps with weight loss by burning calories, but if you consume more calories than you burn, you won’t lose weight, says Matheny.

Aim for at least 150 minutes of moderate-intensity exercise per week and consider adding strength training to your routine. Studies show that resistance training boosts metabolism and enhances fat burning, so try to include it at least three times a week.

High-Intensity Interval Training (HIIT) is also effective because it burns a lot of calories and improves body composition. A 2017 study in the Journal of Diabetes Research found that women who did HIIT achieved similar results in body composition and aerobic capacity in half the time compared to those doing moderate-intensity workouts.

5. Watch Your Sodium Intake

High sodium levels can lead to water retention and puffiness in your face, says Keatley. “Cutting down on sodium helps your body balance fluids, which can make your face look slimmer.”

The Dietary Guidelines for UK suggest a daily sodium limit of no more than 2,300 milligrams.

6. Increase Your Water Intake

Water benefits your body in ways that can help reduce facial puffiness, says Cording. It helps fiber fill you up, so you feel fuller longer, and it can prevent mistaking thirst for hunger, which reduces mindless snacking.

Gans adds that staying hydrated prevents dehydration, which can cause your body to retain water and lead to swelling. To check if you’re hydrated enough, your urine should be a pale yellow color.

7. Get at Least Seven Hours of Sleep a Night

“If you get enough sleep, you’re less likely to overeat,” says Cording. Lack of sleep can disrupt hunger-regulating hormones like ghrelin, increasing your chances of overeating and consuming more calories.

The Centers for Disease Control and Prevention (CDC) recommends that most adults get seven or more hours of sleep each night.

8. Limit Your Alcohol Intake

Alcoholic drinks are high in calories and provide little nutritional value, and they can also lead to dehydration, which may cause your face to puff up, says Cording. When you drink alcohol, your liver processes it first, so your body burns those calories before others.

The Dietary Guidelines for UK suggest women limit themselves to one drink per day and men to two drinks per day. However, since alcohol affects everyone differently, if you notice puffiness after drinking and it bothers you, consider cutting back.

9. Eat a Balanced Diet

“A balanced diet is essential for a healthy lifestyle and effective weight management,” says Gans. “Focus on eating whole grains, fruits, vegetables, nuts, seeds, legumes, and seafood, and stay hydrated to achieve your goals.”

If eating enough fruits and vegetables feels challenging, Cording suggests making half your plate plants and building your meal from there.

Cooking at home can help you avoid hidden fats, sugars, and processed ingredients not listed on menus. It’s best to steer clear of processed and packaged foods, as they often contain excess calories and carbs that contribute to weight gain.

10. Manage Your Stress Levels

Stress can also affect your appearance, including causing facial puffiness. “Chronic stress leads to hormone imbalances, such as higher cortisol levels, which can result in weight gain and puffiness,” says Keatley.

To counter this, try stress-reduction techniques like meditation, yoga, or deep breathing to help reduce stress and achieve a slimmer face.

Not into meditation or yoga? Matheny suggests a walking routine. “Walking can help lower cortisol levels and reduce stress,” he says.

You can find free at-home workout videos from Men’s Health, Women’s Health, Prevention, and other sources on YouTube and various platforms.

Conclusion

In summary, if you’re noticing weight gain in your face, it could be due to a variety of factors. Your overall body fat percentage, sodium intake, hydration levels, and stress can all contribute to facial puffiness and fullness.

Medications, sleep quality & alcohol consumption also play a role. To address these issues, focus on maintaining a balanced diet rich in fiber, staying hydrated, getting sleep, managing stress, and reevaluating your workouts.

Monitoring your caloric intake & reviewing your medications with a healthcare provider can help in achieving a slimmer facial appearance.