How to lose weight in your face? Tips to lose “moon face”

Key Points

• You cannot spot reduce fat; losing overall body fat helps slim your face
• A "full" face is often water retention, not fat, and lifestyle changes can help
• High sodium, alcohol, refined carbs, and sugar cause facial swelling and bloating
• Chronic stress increases cortisol. This may lead to water retention 
• Thyroid disorders, heart issues, and even female sex hormones can cause persistent puffiness; see your doctor if swelling doesn't improve

Have you ever looked in the mirror and felt like your face looked fuller than usual? Or snapped a selfie and noticed your face looking rounder than before?

It’s quite common and frustrating, particularly if you’re working on weight loss.

But when you’re wondering how to lose weight in your face, it’s important to know that the puffiness is not always about fat; it could also be water retention.

Fat and fluid retention need different approaches. You cannot "spot reduce" fat from your cheeks, but you can reduce bloating caused by certain factors.

Here is a science-based, no BS guide to slim down your face and reduce puffiness.

The hard truth: You cannot "spot reduce" face fat

If you search for "how to lose face fat," you’ll find countless videos, reels, or blogs promising that specific movements can melt fat off your chin or cheeks.

Unfortunately, they are not being honest. Our biology just doesn't work that way.

Spot reduction is a myth. Your body decides where to burn fat. In a calorie deficit (burning more calories than you consume), your body pulls stored fat from all over to fuel itself.

This includes your arms, belly, legs, and yes, even your face.

Research suggests that where you lose fat first is largely determined by genetics. For some, the face is the first place to lean out; for others, it’s the last.

The most effective way to reduce actual fat in your face is to focus on overall weight loss through a sustainable, whole-food diet and regular physical activity.

Is your puffiness fat or water retention?

If your face looks swollen in the morning and gets better as the day progresses or if the facial roundness fluctuates from day to day, you likely aren't dealing with unwanted fat. It’s probably water weight.

What is water weight?

Your body constantly balances fluids. When this balance is thrown off, your tissues tend to hold onto extra water. This is known as water weight.

The face shows this swelling quickly. Facial skin is thin, and the area has a high level of blood supply, which makes fluid retention immediately visible.

The good news? Unlike fat loss, which takes weeks, water retention typically goes away within hours to a day once you address the cause.

Note: If facial puffiness persists for several days or doesn't improve during the day, please discuss with your healthcare provider, as it may require medical attention.

Here are the top culprits of facial bloating and what to do about them.

Best diet to lose water weight in your face

1. Lower your sodium intake

Salt is like a magnet for water.

When you eat a high-sodium meal, your body holds onto water to maintain a balance between sodium and water in your bloodstream.

How much sodium do you actually need?

• The Dietary Guidelines for Americans 2020-2025 recommends that adults limit sodium to less than 2,300 mg per day
• The American Heart Association (AHA) recommends less than 2,300 mg daily, with an ideal goal of 1,500 mg for most adults

But most Americans consume over 3,400 mg daily—more than double the AHA's ideal limit!

What to do

• Watch your salt intake: Aim to keep sodium levels under 2,300 mg per day to start. If you have preexisting heart conditions or a family history of heart disease, please talk to your doctor about how much sodium is right for you.
• Hydrate: Drink more water to help your kidneys flush out excess sodium. Again, if you have existing heart conditions, please talk to your doctor about water intake requirements.
• Increase potassium intake: Focus on potassium-rich foods such as bananas, avocados, and spinach to help offset sodium.

Common sources of sodium in the American diet

Here are some common foods with a high sodium content:

• Deli turkey: 440-560 mg per 2 ounces
• Deli ham: 570-610 mg per 2 ounces
• One slice of bread: 150-230 mg
• Canned soup: 700-800 mg per cup
• Pizza (one large slice): 760-950 mg
• Cheddar cheese: 175-180 mg per ounce
• Cottage cheese: 400-460 mg per half cup
• Frozen meals from the freezer aisle: 400-700 mg per meal

Note: Sodium helps regulate fluid balance, supports nerve and muscle function, and maintains blood pressure. It is very important for our body to function. Please do not eliminate sodium from your diet or reduce it to dangerously low levels.

Follow standard dietary guidelines or talk to a doctor or a licensed registered dietitian about the right amounts of sodium for you.

2. Evaluate your alcohol intake

Chronic alcohol use can lead to what some people call "alcohol face," which is facial puffiness and bloating.

Alcohol may lead to bloating in two ways:

• It triggers inflammation, which causes swelling throughout the body.
• It also acts as a diuretic, meaning it flushes water out. When the body loses water, it compensates by holding onto whatever fluid it can, often in the face.

How to reduce face puffiness from alcohol

• Consider taking a break from alcohol for one week to see how your face responds
• If you drink, try alternating each alcoholic beverage with a full glass of water
• Avoid sugary mixers, which can spike insulin and worsen inflammation

💡Tips to cut back on alcohol (without other people realizing it!)

• Ask your bartender or server for water when you order your drink. A bartender may not bring it automatically unless you ask
• Want to cut back without the social pressure to drink? Ask the bartender for water or a low-sugar non-alcoholic drink in a cocktail glass, non-alcoholic beer in a beer glass, or even just water in a rinsed-out beer bottle (only if the act of holding a beer bottle doesn’t trigger you to drink)
• Order cocktails with less mixer, a smaller pour, or a more dilute version to reduce both alcohol and sugar

If you want to cut back but find it difficult, please ask a healthcare provider for resources near you.

3. Cut back on refined carbs and sugar

You can carry extra pounds of water just from eating carbs.

When your body stores carbohydrates, it also stores water with them. For every bit of carbohydrate stored, your body holds on to 3 to 4 times that amount in water.

This is why people see a rapid "whoosh" of weight loss when they first cut carbs. It's mostly water weight, not fat.

Refined carbs (white bread, pasta, pastries) also cause spikes in blood sugar and insulin, which signal your kidneys to retain more sodium and water.

What to do

• Consider swapping refined carbs for complex carbs like oats, quinoa, and sweet potatoes
• Add more fiber-rich foods to control blood sugar levels.

Note: Please increase dietary fiber gradually and drink plenty of water to avoid digestive discomfort.

Exercise can help you reduce bloat

Physical activity improves circulation and helps your body move excess fluid out of tissues, including your face. Less pooled fluid means less puffiness.

Exercise helps in two ways:

• Your heart pumps blood more efficiently through the body
• Muscles help move fluid through your body's drainage system (lymphatic system), which removes excess fluid from your tissues. Unlike blood, lymphatic fluid requires muscle movement to flow properly.

Exercises to reduce puffiness and bloating

• Cardio: Walking, swimming, or cycling for 30 minutes most days helps flush excess water through sweat and improve circulation.
• Regular movement: Stand up and move every hour if you sit or stand for long periods. Even short walks prevent fluid buildup.

💡Tip: Consistent, moderate activity works better than occasional intense workouts for water retention. The key is getting your body moving regularly.

Reduce stress to tackle bloat

Chronic stress elevates cortisol, a hormone that can cause mild facial puffiness due to water retention and low-grade inflammation.

What counts as chronic stress?

When we think of stress, we often think of worry or anxiety. But your body also experiences stress when it's constantly on high alert.

High cortisol and adrenaline levels can stem from:

• Constantly being "on" without downtime
• Overtraining or intense exercise without adequate recovery
• Poor sleep or irregular sleep schedules
• Chronic dieting or severe calorie restriction
• Ongoing physical pain, illness, or inflammation

How to combat stress-related puffiness

• Prioritize sleep: Sleep deprivation mimics stress in the body. A study in the journal Sleep found that sleep-deprived individuals had more swollen eyes and hanging eyelids, contributing to a tired, fuller facial appearance
• Lower stress: Techniques like deep breathing, meditation, or simply walking outside can help lower cortisol levels naturally

What is “cortisol face”? Do you have it?

“Cortisol face” is a trending term on TikTok, with influencers claiming that cortisol from everyday stress turns their faces into a very round shape.

While the concept has some roots in science, it’s not the complete story. True “cortisol face” is a dramatic facial rounding associated with extremely high levels of cortisol.

For example, it’s found in people with conditions like Cushing’s syndrome, where cortisol levels are more than twice as high as normal levels.

If you would like to know if your facial puffiness is due to elevated cortisol levels, please consult a healthcare provider.

Thyroid hormones and “moon face”

An underactive thyroid can make your face puffy, especially around your eyes and cheeks. This is called hypothyroidism.

Your thyroid gland controls your metabolism. When it slows down, your body starts accumulating water-attracting compounds in your skin. These compounds pull in water and cause swelling.

How to tell if your thyroid might be the issue:

• Your puffiness doesn't go away with diet or lifestyle changes
• You have other symptoms like constant fatigue, unexplained weight gain, dry skin, or hair loss
• The swelling around your eyes lasts all day

If you're concerned about your thyroid, ask your provider if thyroid tests are required.

Menstrual cycle, perimenopause, and menopause

Fluctuating estrogen and progesterone during your menstrual cycle, perimenopause, or menopause can make your face puffier.

Estrogen controls how your body manages sodium and water. When estrogen levels drop or fluctuate, your body holds onto more fluid. Progesterone normally balances this out, but when both shift unpredictably, water retention increases.

This can show up as puffiness around your eyes, face, hands, and ankles. The swelling may come and go, sometimes changing within a single day.

Signs that your menstrual cycle or menopause stage may be causing puffiness

• Puffiness that's worse at certain times of your menstrual cycle
• Swelling that started or worsened during perimenopause or menopause

Final Thoughts

A fuller-looking face is rarely just one thing. It could be last night's salty dinner, a rough week of poor sleep, hormonal shifts, or simply where your body holds fat.

The good news is that most causes are manageable with small, consistent lifestyle changes like cutting back on sodium, staying hydrated, moving your body regularly, and keeping stress in check.

That said, if your puffiness is persistent, worsening, or accompanied by other symptoms, please discuss your concerns with a healthcare provider.

If you are struggling to find a diet to lose water weight while getting the nutrition you need, you don't have to do it alone. A weight loss dietitian can help create a personalized plan that fits your life.

Frequently Asked Questions (FAQ)

Why is my face the last place to lose weight?

Fat loss patterns appear to be largely influenced by genetics. Some people tend to store more fat in their face, just as others store it in their hips or belly. If your face is one of the last areas to slim down, it may simply mean your body tends to burn fat from other areas first. However, not all facial puffiness is fat. In many cases, what appears as extra weight on the face may be water weight.

Does “face yoga” actually work?

There isn't enough research to say for sure. One small study from Northwestern University found that 16 women who did facial exercises for 20 weeks had fuller cheeks and looked nearly three years younger. The exercises don't burn fat or make your face thinner. They build muscle, which adds volume like a natural filler.

Does chewing gum help lose face fat?

No. Chewing gum works your jaw muscles, but it doesn't burn fat. While it may slightly enhance the jawline, it has not been shown to slim the face. Excessive gum chewing can also cause jaw pain and tension over time.

Can tools like Gua Sha reduce face fat?

No. Gua sha and facial rollers do not reduce fat. Some studies suggest they may temporarily reduce puffiness by improving circulation and lymphatic drainage, but the effects are short-term and require regular use.

Why is my face so puffy in the morning?

Morning puffiness is usually caused by fluid pooling in your face while you lie flat at night. It can be worsened by eating a salty dinner, drinking alcohol before bed, or a lack of sleep.

The swelling usually goes down as you move around, and gravity helps drain the fluid. If you want faster relief, a cold compress or ice pack can temporarily reduce swelling by constricting blood vessels.

Can bulimia cause puffy cheeks or “chipmunk cheeks”?

Yes. Repeated purging through self-induced vomiting can cause the salivary glands (parotid glands) to swell. This results in puffy cheeks, sometimes called "chipmunk cheeks." This happens because the glands work overtime to produce saliva that protects the mouth from stomach acid. Up to half of the people who regularly purge develop this condition. Puffiness can decrease when purging behaviors stop and with proper treatment. If you struggle with bulimia and would like help, consider reaching out for eating disorder treatment.

Can supplements or diuretics help me lose facial bloating fast?

No. Diuretics should only be used under medical supervision for conditions like heart failure or kidney disease, not for cosmetic purposes. They can disrupt your fluid and electrolyte balance. Many supplements marketed for bloating or water retention have limited evidence that they work safely or effectively.

Find a weight loss dietitian near you, who accepts your insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.