Training guide
Your face follows the rest of your body: on scans, the fat pads in the cheeks are bigger in people who weigh more, and faces lose volume when people lose weight. There's no way to lose fat from your face first, and face exercises and chewing gum haven't been shown to slim it.
A lot of what people call face fat is puffiness, which comes and goes, or the bone structure and face shape you were born with. What helps is the same as for any fat: moving more, eating a little less if you have weight to lose, and sleeping well.
This guide explains what changes a face and what doesn't, why faces look puffy, face exercises, a double chin and fast weight loss, and the signs that a puffy or rounder face needs a GP.
On MRI (magnetic resonance imaging) scans, the fat pads in the cheeks were bigger in people with a higher BMI (body mass index), and face shape tracks body weight. When you lose body fat your face slims too, but you can't choose to lose it from your face first.
Face size and shape are largely inherited, and deep fat pads, such as the one in each cheek, vary between people. Diet and exercise don't change your bone structure.
Over the years, fat in the middle of the face tends to thin, while fat under the chin and in the neck tends to increase.
No study has measured face fat after face exercises, and reviews call the evidence for any change insufficient. Chewing gum 3 times a day for 6 months didn't change jaw muscle size or jaw shape in a trial.
Faces look more tired and puffy-eyed after a night without sleep, heavy drinking went with puffier eyes in one survey of women rating their own faces, and salty food can cause fluid build-up (our reading of the NHS advice on swelling).
A rounder, red face with new fat on the tummy and upper back, new swelling of the face along with swollen legs, or sudden swelling of the lips or tongue needs a doctor, not a diet.
Your face has fat just under the skin in separate pockets, such as in the cheeks; deeper fat pads, such as the buccal fat pad in each cheek and the fat around the eyes; and fat under the chin and in the neck.
In MRI scans of 87 adults, both the outer and the deeper fat in the cheeks were bigger at a higher BMI, and in 63 scans the deep fat pads grew with BMI and age. Face width and cheek shape change with body weight closely enough that people judge weight from faces.
In one small study of 20 people who lost about 11 kg on GLP-1 (glucagon-like peptide-1) weight-loss medicines such as semaglutide, scans showed the middle of the face lost volume, mostly from the fat just under the skin, and more with more weight lost.
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In 70 adults scanned twice about 4 years apart, the fat in the middle of the face thinned and shifted down, in women and men alike. In 47 women, neck fat was greater with age and BMI, most of all in midlife, while the buccal fat in the cheeks was smaller with age.
In 1,380 female twins, genes explained more than 70% of the differences in face size and in several nose and lip measures. Bone structure and inherited face shape are a big part of what makes a face look round or slim.
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The deep fat pads and the cheek fat didn't differ between women and men on MRI.
Scans of 87 and 63 adults found more cheek and deep face fat at a higher BMI, and face shape measures tracked BMI in women and men. Ratings of how much fat young women had in their faces were better predicted by their body weight than by their body shape.
In 20 patients on GLP-1 medicines, the middle of the face lost volume as they lost weight, mostly from the fat just under the skin. It was one small study that looked back at existing scans, so it can't say what will happen to any one person.
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Across 13 studies of 1,158 people, training one body part didn't take more fat off it. The studies were of arms and legs; no study has shown the face is different.
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A 2014 review found 9 studies, none randomised with a comparison group. A 2025 review of 12 studies in 321 women found only small changes in particular areas and called the evidence insufficient; none measured face fat. A mouthpiece device used for 30 seconds twice a day for 8 weeks enlarged cheek and under-chin muscles in 50 women, with no comparison group. The best-known face yoga study was a small 20-week pilot run with the founder of the programme it tested; our face yoga guide covers what it found.
58 adults were randomised to chew gum 3 times a day for 6 months or not. Bite force rose, but jaw muscle thickness and jaw shape didn't change. It's one trial.
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40 observers rated photos of 10 people taken after normal sleep and after 31 hours awake: after sleep loss, faces looked more tired, with more swollen eyes, hanging eyelids and darker circles.
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In an online survey of 3,267 women who rated their own faces against photo scales, drinking 8 or more drinks a week went with more puffiness under the eyes. Self-ratings at one point in time can't show cause and effect.
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The NHS lists eating too much salty food as a cause of fluid build-up in the ankles, feet and legs, and advises adults to have no more than 6 g of salt a day. We found no study of salt and facial puffiness, so the link to the face is our reading of that advice.
A medical treatment, not exercise: in a trial of 506 adults, 70.0% improved by at least one grade with deoxycholic acid injections against 18.6% with placebo injections, and temporary nerve weakness affected 4.3%. In follow-up studies, the result lasted up to 4 years in most people.
Move more, eat a little less and strength train twice a week, aiming to lose 0.5 to 1 kg a week as the NHS suggests. Your face slims as your body does.
Much of a full face then comes from bone structure, inherited shape and fat pads that differ between people, so dieting for a thinner face isn't a good idea (our view). Our calories per day calculator only offers a weight-loss target at a BMI of 25 or more.
That's what adults need, as the NHS says, and a night without sleep shows in the face.
Spread it over 3 or more days, as the NHS advises. It's good for your health, whatever it does for your face.
That's about a level teaspoon, the NHS's limit for adults, counting the salt already in foods such as bread, breakfast cereals and ready meals.
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Work all your major muscles on 2 days a week, as the NHS advises. It keeps your muscle while you lose fat and trims a little fat on its own.
It comes and goes within hours or days, which fat doesn't. A face that's puffy one morning and fine the next is about fluid, sleep or what you ate and drank, not your weight.
After a night without sleep, observers saw more swollen eyes and hanging eyelids. Adults need 7 to 9 hours.
In one survey of women rating their own faces, heavy drinking went with puffier eyes. Keeping within 14 units a week is good for you anyway.
Salty food can cause fluid build-up, which the NHS describes in the legs; we've assumed the face can be affected too (our reading of that advice).
The NHS lists bloating among the commonest symptoms before a period. We found no study of facial puffiness across the cycle.
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Our gua sha and lymphatic drainage guides found no controlled trials showing they reduce facial puffiness.
Swelling that is new, on one side, sudden, or comes with other symptoms needs a doctor: see the warning signs below.
Reviews in 2014 and 2025 found small studies, mostly without a comparison group, and called the evidence insufficient. None of the studies measured face fat.
Using a mouthpiece exercise device for 30 seconds twice a day for 8 weeks enlarged a cheek muscle and a muscle under the chin in 50 women, and lower-face measurements got smaller. With no comparison group, other explanations can't be ruled out.
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It was a small 20-week pilot in middle-aged women, run with the founder of the programme it tested. Our face yoga guide goes through what it found and why it can't settle the question.
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In a 6-month trial, chewing gum 3 times a day raised bite force but didn't change jaw muscle thickness or jaw shape.
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Gentle face exercises seem safe for most people. Our face yoga guide has a gentle routine in written steps and explains why wide jaw opening and chewing exercises can strain the jaw.
Fat under the chin, sometimes with loose skin. Neck fat tends to be greater with age and BMI, and the shape of your jaw and chin, which is largely inherited, plays a part.
Losing body fat, if you have fat to lose. No trial we found shows chin or jaw exercises reduce fat under the chin.
Injections of deoxycholic acid, given by a doctor, reduced fat under the chin in a large trial. They're a medical treatment with side effects, not exercise, so talk them through with a doctor.
"Ozempic face" is a popular name for a face that looks hollower after fast weight loss. In 20 people on GLP-1 medicines, the middle of the face lost volume, mostly from the fat just under the skin, but one small study can't say how any one face will change.
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Our weight-loss guide explains why experts advise strength training while taking weight-loss medicines.
Whole-body moves for the fat-loss half: goblet squats, rows and Romanian deadlifts at 8 to 12 reps, twice through, as in our 20-minute strength workout, plus your weekly walking, cycling or rowing.
3D demoTreadmill walkingBeginner · Cardio machine
3D demoStair climbingIntermediate · A step
3D demoStationary cyclingBeginner · Cardio machine
3D demoIndoor rowing (rowing machine)Beginner · Cardio machine
3D demoDumbbell goblet squatIntermediate · A dumbbell
3D demoDumbbell Romanian deadliftIntermediate · A dumbbell
3D demoPush-upIntermediate · No equipment
3D demoSupported single-arm dumbbell rowIntermediate · A dumbbell + A bench or box
3D demoStep-upBeginner · A step
3D demoFarmer's carryIntermediate · A dumbbell + A kettlebellOur editorial suggestions.
Your face slims with your body. These are whole-body sessions; there's no face workout that burns fat.
A 10-minute routine for straight after a meal: an easy walk, a few simple standing moves from blood sugar trials, then a short walk to finish.
10 minBeginner6 movesCardio machine, A bench or boxA steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.
40 minBeginner3 movesCardio machine, A wallA 25-minute standing cardio circuit with no jumping: marching, step jacks, sit-to-stands, punches, step-ups and wall push-ups, with a seated option for most moves.
25 minBeginner9 movesA bench or box, A stepA 20-minute full-body dumbbell workout: two supersets of squats, rows, Romanian deadlifts and push-ups. Twice a week covers the minimum dose.
20 minBeginner8 movesA dumbbell, A bench or boxStrength moves first, then 20 to 30 minutes of steady cardio, with glucose checks built in. In one small type 1 diabetes trial, weights first kept glucose steadier.
45 minBeginner11 movesA dumbbell, A bench or boxA full-body circuit of 8 stations: dumbbell squats, push-ups, rows, lunges, deadlifts and cardio moves, 40 seconds each, for 2 or 3 rounds.
35 minBeginner14 movesA dumbbell, A bench or boxThe weight-loss plan is the main one; the walking plan builds to 150 minutes a week from very little.
A 12-week workout plan for weight loss: three strength days, two cardio days and daily steps, building to 200 minutes a week, with honest results.
3 training days45 minBeginner6 days a weekA free 8-week walking plan for beginners: build to 150 minutes of brisk walking a week, with intervals, hills and two short strength sessions.
6 training days40 minBeginner2 days a weekYour first four weeks: two, then three short strength sessions a week at home plus walks, building gently to a full routine.
2 training days20 minBeginnerIf your lips, mouth, throat or tongue suddenly swell, you're struggling to breathe or swallow, or your lips or skin turn blue, grey or pale: it could be a serious allergic reaction. Don't drive yourself to A&E.
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Get help the same day if any of these apply. In the US, contact your doctor or urgent care.
See a GP if:
Swelling first noticed around the eyes, then around the lower legs, can be a sign of a kidney condition called nephrotic syndrome. See a GP.
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Worrying a lot about a specific area of your body, particularly your face, comparing your looks with other people's and checking mirrors a lot can be body dysmorphic disorder (BDD). It isn't vanity. See a GP, or refer yourself to NHS talking therapies.
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The NHS lists spending a lot of time worrying about your weight and body shape, eating very little food, exercising too much, and having very strict habits or routines around food among the signs of an eating disorder, and says to see a GP as soon as you can. Beat's helpline in England is 0808 801 0677, and our eating disorders guide has the other numbers.
No study has measured face fat after face exercises, and reviews call the evidence for any change insufficient.
In a 6-month trial, chewing gum 3 times a day didn't change jaw muscle thickness or jaw shape; it raised bite force.
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Fat can't be targeted from one place, and face fat goes up and down with body fat.
Puffiness changes within hours: lost sleep and heavy drinking are among the everyday links. Swelling that is new, one-sided or sudden needs a doctor.
No trial we found shows chin or jaw exercises reduce fat under the chin, and reviews of face exercises found no study that measured fat.
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Fast weight loss took volume from the middle of the face in one small study, and that area thins with age anyway.
Lose fat from your whole body: move more, eat a little less if you have weight to lose, strength train, sleep well and drink less alcohol. Face fat goes up and down with your body fat, and you can't choose to lose it from your face first.
There's no good evidence they do. No study has measured face fat after face exercises, and reviews in 2014 and 2025 called the evidence for any change insufficient. Our face yoga guide covers what the small studies did find, and how to try it gently.
No. In a trial where 58 adults chewed gum 3 times a day for 6 months or didn't, bite force rose, but jaw muscle thickness and jaw shape didn't change.
Morning puffiness is usually fluid, not fat, and it often settles as the day goes on. Missing sleep and heavy drinking have been linked with puffier-looking eyes, and salty food can cause fluid build-up. If your face is puffy along with new swelling of your legs or ankles, see a GP.
In one survey of women who rated their own faces, drinking 8 or more drinks a week went with more puffiness under the eyes. Keeping within the NHS limit of 14 units a week, spread over 3 or more days, is good for your health anyway.
A double chin is fat under the chin, sometimes with loose skin, and it shrinks as your overall body fat does. Chin and jaw exercises haven't been shown to reduce it. Injections that destroy fat under the chin have trial evidence, but they are a medical treatment to discuss with a doctor.
If you're a healthy weight, much of a full face comes from bone structure, inherited face shape and fat pads that differ from person to person, so dieting isn't a good idea. Faces also change with age: fat in the cheeks tends to thin while fat under the chin increases.
It's a popular name for a face that looks hollower or older after fast weight loss. In one small study of 20 people on these medicines, the middle of the face lost volume as they lost weight, mostly from the fat just under the skin. Our weight-loss guide explains why experts advise strength training while taking these medicines.
Mostly your overall body fat, plus age and the face shape you inherited. Rarely, a rounder, red face with new fat on the tummy, neck and upper back and thin arms and legs is Cushing's syndrome, especially if you take steroid medicines: see a GP.
Swelling on one side isn't fat. Swollen glands under the chin or in the neck usually settle in 1 to 2 weeks; see a GP if they haven't gone down within a week or feel hard. Call 999 if your lips, mouth, throat or tongue suddenly swell.
The NHS lists bloating among the commonest symptoms before a period, and it settles afterwards. We found no study that has measured facial puffiness across the cycle.
Not fat: that comes off your whole body at about 0.5 to 1 kg a week at most. Puffiness can change in days with more sleep, less alcohol and less salt.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
