How to Get Rid of Face Fat: Myths, Facts and Practical Solutions

• June 27, 2025
• Mr Mrinal Supriya

Last updated on June 27, 2025

If you’ve ever searched for how to get rid of face fat, you’re not alone. For many people, a round or full-looking face can be a frustrating concern, especially when it doesn’t respond to weight loss or exercise. While there are countless claims online promising quick facial slimming, the truth is that only some methods are effective, and even fewer are backed by science.

In this blog, we’ll break down the myths and facts about reducing facial fat and explain why, in certain cases, cosmetic surgery like buccal fat removal may be the most reliable solution. By understanding the real causes behind facial fullness, you’ll be better equipped to explore the options that are actually worth considering.

What People Really Mean by ‘Face Fat’

When people talk about wanting to reduce face fat, they’re usually referring to excess fullness in specific areas, especially the cheeks and lower face. This look can be influenced by several factors, including:

• Genetics and natural fat distribution
• Overall weight gain
• Lack of jawline definition
• Presence of buccal fat pads (fat located deep in the cheeks)

It’s important to note that facial structure i.e. bones plays a major role here. Some individuals have naturally fuller faces, even at a healthy weight. Others may experience changes in facial shape due to ageing or weight fluctuations.

Common Myths About Reducing Face Fat

There’s no shortage of advice online, but not all of it holds up. Here are some of the most common myths:

Myth 1: You can spot-reduce fat in the face

Spot reduction isn’t possible . While overall fat loss can slim the face to a degree, you can’t specifically target cheeks or a double chin with workouts or facial massage alone.

Myth 2: Chewing gum or jaw exercises will sculpt your face

Facial exercises may tone muscles, but they won’t burn fat. In fact, overuse of certain muscles can lead to bulkiness, not slimming.

Myth 3: Losing body weight will always reduce facial fat

In some cases, yes, especially if excess fat is due to overall weight gain. However, buccal fat (which sits deeper in the cheeks) often remains even after significant weight loss.

Lifestyle Solutions That May Help

Before exploring surgical options, some people try lifestyle changes. These can be useful, but only within certain limits:

• Balanced diet: A calorie-controlled, nutrient-rich diet can support gradual fat loss.
• Hydration: Drinking plenty of water helps reduce bloating and puffiness.
• Salt reduction: Too much sodium may cause water retention, making the face look fuller.
• Cardio and resistance training: A consistent workout routine helps with overall fat reduction and body definition.

However, if your concern is specifically about the fullness in your cheeks and this hasn’t improved with a healthy lifestyle, it may not be related to general fat, but to buccal fat.

Understanding Buccal Fat: A Deeper Layer

The buccal fat pads are located between the facial muscles in the lower cheeks. They’re not related to surface-level puffiness or bloating and don’t necessarily decrease with exercise or weight loss. For people with prominent buccal fat pads, this can result in a permanently rounded or “baby-faced” appearance, regardless of body size. This is where targeted surgical solutions like buccal fat removal come in.

Buccal Fat Removal: A Targeted Approach to Cheek Slimming

Buccal fat removal is a cosmetic procedure that reduces volume in the mid-cheek area by surgically removing the buccal fat pads. It’s typically performed under local or general anaesthetic and involves a small incision inside the mouth, leaving no external scars. If indicated, buccal fat removal is also combined with face and neck lift.

This procedure may be suitable if:

• You have full or rounded cheeks that haven’t responded to diet or exercise
• You’re at a stable weight and maintain a healthy lifestyle
• You want to enhance facial definition, particularly in the cheek area

Buccal fat removal is not a weight loss solution — rather, it’s a contouring treatment that creates a more sculpted, refined facial appearance.

Is Buccal Fat Removal Right for You?

It’s not for everyone. In some cases, buccal fat adds youthful volume and its removal could lead to a hollow or aged look over time, especially if performed too early or on the wrong candidate.

That’s why it’s essential to seek advice from an experienced facial cosmetic surgeon like Mr Mrinal Supriya, who can assess your individual facial structure, discuss your aesthetic goals and determine whether this procedure is right for you.

Conclusion

Getting rid of face fat isn’t always as simple as following a new diet or facial workout trend. While healthy lifestyle choices can help in some cases, fullness in the lower cheeks is often due to buccal fat, which doesn’t respond to traditional weight loss methods. For individuals seeking a more sculpted facial contour, buccal fat removal offers a precise and effective solution when performed by a qualified professional and for the right reasons.

Ready to Take the Next Step?

Ready to enhance your look and boost your confidence? Schedule a free initial phone consultation with one of our specialists. Discuss your goals, receive personalised advice and explore the best options to achieve natural, long-lasting results.

FAQs

What causes excess fat in the face?

Excess facial fat can result from overall weight gain, genetics, or the natural size of the buccal fat pads in your cheeks. In many cases, even slim individuals may have a naturally fuller face due to facial structure or inherited traits.

Can you target face fat with exercise?

No, you can’t spot-reduce fat from specific areas of the body, including the face. While overall weight loss through exercise may lead to some facial slimming, buccal fat is often resistant to these changes.

Is buccal fat removal effective for slimming the face?

Yes, buccal fat removal is a precise and effective treatment for reducing mid-cheek fullness caused by prominent buccal fat pads. It can enhance facial contours when performed on the right candidate.

How does facial fat removal differ from facial fat grafting?

Facial fat removal involves taking fat out to reduce volume, while fat grafting adds volume to areas that have become hollow or sunken. The two procedures have opposite goals and are used for very different aesthetic concerns.

Does weight loss reduce facial fat?

In some cases, yes, especially if the fullness is due to overall fat gain. However, buccal fat often remains even after significant weight loss, which is why some individuals consider a surgical solution.