INTRODUCTION
Hello hope you all are having a good day, my name is Varo and this is a guide on how to lose face fat. This is coming from someone who has literal experience in losing some so feel free to ask any questions / dm me if you have any after this guide.
First of all, this was a picture of me before losing face fat, and a picture of me
3 weeks and 4 days into the process (I still have more face fat to lose). I used to struggle a lot with losing face fat, so I know how frustrating it feels when nothing seems to work. I know my face isn't the leanest, but its still progress to share,
The following pictures are completely natural and unfrauded pictures of me. This means no jaw clenching, squinting and an accurate representation of what I look like in real life. The pictures where I look more tanned are because of the lighting.
BEFORE
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PROGRESS SO FAR after 3.5 weeks (same place & lighting)
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METHOD
A calorie deficit is the answer,
I am currently 3 weeks and 4 days in and still going. I have tried multiple other methods such as trying to eat healthy for 7 days, trying to increase my activity levels (like increasing the intensity of my gym workouts), and doing 30 minutes of cardio daily (300 cals burnt per session but was binge eating a lot so none of the work paid off), but none have had an effect on my facial bloating - the calorie deficit is the only one that has worked so far.
No fat dissolving injections or any other fat loss aids were used throughout this process. This is completely natural.
The best part about a calorie deficit is that you can still eat sweet things, as long as you stay in the deficit. For example, as part of my day I have a few biscuits for a snack in the morning (on monday-friday) and two pizza slices every friday, which helps cravings for sugar. On weekends, I only eat breakfast, lunch, dinner and don't have any snacks.
Calorie deficit info:
Daily deficit: 400-500 calories
Start date: 13th April 2026
End date: Undecided
My parents used to offer me a plate full of snacks (it was unhealthy and full of sugar - it included a few biscuits and a doughnut/cake each time), by denying this daily, I am now in a 400-500 calorie deficit.
IMPORTANT: Because I still live with my parents (I'm 17 years old), they still cook for me, so I am only on approx 50 grams of protein daily. I would strongly advise getting the right amount of protein if you want to preserve your muscle. I've accepted the fact that I may lose some muscle (in return for a more defined face) throughout the process and have increased the intensity of my workouts in attempt to maintain some with the little protein that I have. However, so far, there is no noticeable muscle loss.
One thing I have to bring up is that I feel hungry a lot of the time. So, if you want to feel less hungry, then go for a 300 calorie deficit instead. I decided to do a 400-500 calorie deficit because I can handle it, never binge eat, and want results fast. Once every few days I might treat myself with a small snack though.
PROGRESS LOG
Week 1: Face looked slightly leaner, was mostly due to water weight loss
Week 2: Subtle change, but wasn't noticeable
Week 3: Change now noticeable using before images to compare
Week 4: Change noticeable without using images for before and after comparison.
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Again, if you have any questions, feel free to ask.
