Many people struggle with having a chubby or round face shape. While genes play a big role in face shape, there are also lifestyle factors that contribute. The good news is that with some dietary and exercise modifications, it is possible to slim down a chubby face. Here we’ll explore the causes of a chubby face, provide tips for slimming down, and give an overview of procedures that can help reshape the face.
What causes a chubby face?
There are a few key factors that cause chubbiness or roundness in the face:
Genetics
Some people are simply predisposed to carry more fat in their face. Genes play a big role in where your body stores fat. For those whose genetics encourage fat storage in the face, it can be challenging to slim the area.
Overall body fat
Carrying excess body fat can lead to a chubby appearance in the face. Even people who tend to gain weight in their hips, thighs, or abdomen will still accumulate some facial fat if they are significantly overweight. Losing body fat through diet and exercise is one of the most effective ways to slim the face.
Muscle loss
As we age, we naturally lose some muscle mass in the face. This leads to sagginess under the chin and jowls along the jaw, contributing to a chubby look. Deterioration of facial muscle tone is difficult to prevent entirely, but staying active and maintaining a healthy weight can help stave off muscle loss.
Salt/alcohol intake
A diet high in sodium and alcohol consumption can cause temporary swelling or bloating in the face. This gives the appearance of a rounder, softer face. However, this cause of puffiness is temporary.
Allergies
Seasonal allergies, food intolerances, and other allergic reactions can also result in temporary facial puffiness. Once the allergy is treated, the swelling typically goes away.
Tips for losing face fat
Lose overall body fat
Creating a calorie deficit through diet and exercise is the most effective way to slim down the body and face. Aim to cut out empty calorie foods like sweets, fried foods, and sugary beverages. Fill up on lean proteins, fruits, vegetables, and whole grains. Get your heart rate up several times per week through cardio, strength training, and other workouts you enjoy.
Drink more water
Proper hydration minimizes water retention and puffiness. Drink at least 64 ounces of water daily to hydrate the skin and body. Cut back on alcohol and sugary, caffeinated beverages which cause dehydration. Drinking water helps flush out toxins as well.
Lower sodium intake
Excess sodium causes the body to retain water, leading to facial swelling. Avoid processed convenience foods, salty snacks, canned soups or vegetables, and adding extra salt to foods. Eat more fresh foods like fruits, vegetables, lean proteins, whole grains, beans, and nuts.
Quit smoking
Smoking can damage collagen and elastin in the skin, leading to sagginess in the face. Quitting smoking and avoiding secondhand smoke can help skin stay tighter and more youthful looking.
Do facial exercises
Exercises that target the muscles in the face and neck can tone these areas. Some examples include puckering the lips, inflating the cheeks, lifting the brow, and pulling the chin back. Over time, consistently performing these exercises may lead to a more defined, sculpted look in the face.
| Facial Exercise | Description |
|---|---|
| Pucker lips | Pucker lips as if giving a kiss. Hold for 5 seconds, relax. Repeat 10 times. |
| Inflate cheeks | Take a deep breath, filling up the cheeks with air. Hold for 5 seconds, slowly release. Repeat 10 times. |
| Lift brow | Raise eyebrows as high as possible. Hold for 5 seconds, relax. Repeat 10 times. |
| Pull chin back | Pull chin straight back, creating tension in jaw and neck. Hold for 5 seconds, relax. Repeat 10 times. |
Massage face
A facial massage can help temporarily reduce puffiness and increase blood circulation in the skin. Use gentle outward strokes along the chin, cheeks, forehead, and neck. This can also boost collagen production. Massage for 5-10 minutes daily or a few times per week.
Use skin treatments
Exfoliating scrubs, vitamin C serums, retinoids, and moisturizers with peptides can improve skin tone and elasticity. Consult a dermatologist to find treatments suited for your skin type. Aesthetic procedures like microneedling, laser resurfacing, and dermal fillers may also rejuvenate the facial skin.
Medical/surgical options
Some people with very round, full faces may not achieve their desired sculpting from diet and lifestyle changes alone. In these cases, medical or surgical interventions could be options. Some to consider include:
Injectable fillers
Fillers like Juvéderm, Restylane, or Sculptra can be strategically injected along the jaw, cheeks, and other areas to subtly reshape the face into a more oval shape. Results last 6 months to 2 years. Periodic touch-up injections are needed to maintain the effect.
Kybella injections
Kybella contains synthetic deoxycholic acid to destroy fat cells. When injected under the chin, it can help reduce fullness and create a more defined jawline. Several treatments spaced a month apart are usually needed. Mild to moderate swelling, bruising, numbness, and discomfort may occur with each session.
Buccal fat removal
This outpatient procedure surgically removes a small amount of fat from the inner cheek area. It slims the lower cheeks to make the face appear less round. Mild bruising and swelling occur temporarily.
Chin and jaw implants
Augmentation with silicone or solid implants can build out a recessed chin or jawline. This creates the illusion of a slimmer face. The implants require small incisions inside the mouth or under the chin. Recovery takes 1-2 weeks.
Neck lift surgery
In some cases, jowls and sagging neck skin give the impression of a fuller face. A neck lift tightens loose skin and reduces sagginess, providing a more defined, youthful jawline. Incisions are made around the ears and under the chin. Recovery takes 2-3 weeks.
| Procedure | Description | Duration of Results | Recovery Time |
|---|---|---|---|
| Injectable fillers | Fillers injected along jaw, cheeks, etc. to reshape face | 6 months – 2 years | Minimal |
| Kybella injections | Injections to breakdown chin fat | Permanent fat reduction | Few days of swelling/bruising per session |
| Buccal fat removal | Removal of fat from inner cheek | Permanent | 1 week swelling |
| Chin/jaw implants | Augmentation with silicone/solid implants | Permanent | 1-2 weeks |
| Neck lift | Excision of loose neck skin | 10-15 years | 2-3 weeks |
Maintaining a slimmer face
Once you slim down your face, consistency is key for keeping a defined look. Stick to healthy eating, limit sodium, drink water, keep skin care in your routine, and maintain a regular workout schedule. Some volume loss and sagging due to aging is inevitable. Periodic injectable filler touch-ups can help counteract this.
For significant slimming that you want to make permanent, options like Kybella, buccal fat removal, or implants provide longer lasting reshaping of the facial contours. Continue to live a healthy lifestyle to help these results endure. Schedule any recommended follow-ups with your provider.
Conclusion
Losing facial fat is possible with adjustments to diet, exercise, and lifestyle. Dedication and consistency in following slimming tips yields the best results over time. Procedures from injectable fillers to surgical fat excision allow for further sculpting that healthy living alone may not achieve. With the right approach tailored to your needs, you can reduce unwanted roundness and reshape the face.