How to Get Rid of Chubby Cheeks: 13 Most Effective Ways

Chubby cheeks can look cute, but some people still long to have sharp facial features and sculpted cheekbones. Luckily, there are plenty of strategies that can help you achieve just that.

If you want to lose fat, get your face to look slimmer, and know a bit about how to further tighten the skin under your chin, keep reading. In this article, you’ll learn:

• 🤔The possible causes of excess cheek fat
• 📄Methods to lose face fat
• 💪How to strengthen the facial muscles with facial exercises
• 💉Surgical interventions that target chubby cheeks

Follow along as we cover all of these topics in detail. Let’s get started!

Causes Behind Fat in Your Face and Cheeks

Although genetics can contribute to the amount of fat you carry in your face and cheeks, plenty of other factors also play a part. Let’s review the most popular reasons behind cheek fat:

• Genetics: There is substantial evidence that genetics contributes to fat in the cheeks, which may be why you have a round face even though the body is lean. We get most of our physical characteristics from our immediate family, so if you`ve noticed that several close relatives have puffy cheeks and double chins, there is a good chance that they’re inherited traits.
• Hormones: Hormonal imbalance can cause both medical issues and aesthetic concerns. Hypothyroidism, a condition where the thyroid gland doesn’t produce enough of certain hormones, is one of the most common causes of weight gain and fat accumulation.
• Poor Diet: Always remember that what you eat in secret shows up in public! A poor diet leads to excess fat everywhere, including the face. Avoid eating processed foods with little to no nutritional value and bulk up meals with plenty of fiber and protein.
• Not Enough Exercise: Exercising is an effective way to lose weight and minimize the facial fat that leads to larger cheeks and a double chin. Any type of cardio will help you to lose fat in the body, and you can even implement special exercises for the jaw.

Some of these factors may be influenced by your lifestyle choices. So, in most cases, you can take control and adjust your habits in order to lose face fat.

Scientific Reasoning For Chubby Cheeks and Excess Facial Fat

A chubby face results from excess fat accumulating on the sides of a person’s face. According to Joseph Cruz, M.D., a plastic surgeon in Orange County, California, fat around the face is usually caused by weight gain due to poor diet, little physical activity, aging, or genetics.

Fat distribution is influenced by many of the same factors. You can have the same weight and body fat percentage as someone else, but because of genes, hormones, or activity levels, you will look different. Fat distribution as a trait is estimated to be 22% to 61% heritable. This leaves plenty of room for environmental factors and our own choices to determine the amount of fat we store and where it goes.

Facial Exercises to Lose Weight from Your Cheeks and Strengthen the Facial Muscles

In order to lose that excess weight and keep it off, you need to make a commitment to healthy weight-loss strategies that improve your health. Everyone has their own pace, and you shouldn’t feel discouraged if you don’t see immediate results. Persistence and consistency are key factors in getting rid of that extra fat and making your cheeks look slimmer.

Now let’s get into more details about ways to lose fat and build those facial muscles. Don’t you think it is time to stop dreaming about hollow cheeks and how to get them? Take some action and consider the following approaches.

1. Start Mewing Regularly

It is time to make your facial structure more attractive by learning more about the numerous mewing benefits and implementing the technique.

Mewing is an exercise where you practice keeping the tongue in its natural resting position. This proper placement helps align jaws and teeth, promotes forward facial growth, and improves the appearance of different features by strengthening facial muscles. Mewing has long been considered an effective solution and natural alternative to surgery.

Basically, mewing involves placing your tongue flat against your palate, i.e., the roof of your mouth. You need to ensure you’re using the correct technique – there are different ways to mew depending on your goals.

Making mewing a daily habit is the fastest way to achieve results. To make sure that you are always on track and know what exercises to do, download the Mewing.Coach app that will teach you everything about mewing and provide motivation, helpful tips, and in-depth tutorials.

2. Know the Importance of Sleep

Even the healthiest diet and numerous hours of physical activity can’t help you to lose weight without getting enough sleep, as rest affects key hormones vital for weight loss.

Lack of sleep can increase your cortisol levels, leading to unbalanced eating habits and increased fat in your face. Try to get at least eight hours of sleep a night to prevent this as well as water retention in the body.

To have a good night’s sleep, avoid looking at a screen for an hour before going to bed since it can disrupt your body’s circadian rhythm. Also, if dinner and bedtime are too close, your digestive system will be overactive, so try to eat at least 2-3 hours before you retire for the night.

3. Lower Your Salt Intake

A characteristic symptom of too much salt is bloating, which can lead to swelling of the face. This is because sodium is one of the main things that can cause fluid retention in the body giving you chubby cheeks. Monitoring and restricting your sodium intake allows your body to release more water, thus becoming lighter.

4. Always Hydrate

Drinking water is another important factor to consider if you wonder how to lose cheek fat. Research shows that regular water intake helps us not eat as much and promotes weightloss, as oftentimes we mistake the feeling of thirst for hunger cues.

If you are a fan of soda and other drinks that contain sugar, you’ll need to take them out of your diet or strictly limit them. The calories in these drinks add up and will make your journey to lose weight more difficult. Additionally, sodas can contain caffeine that actually dehydrates your body.

5. Limit Alcohol Consumption

While it’s fine to enjoy a casual glass of wine with dinner, excessive alcohol consumption can majorly contribute to fat buildup.

Alcohol prepares the body to store fat, disrupts blood sugar and energy levels, and increases hunger and cravings. Controlling how much you drink is the best way to avoid alcohol-related weight gain and keep fat off your face.

6. Mind Your Sugar Intake

You can’t achieve your goal without a balanced diet that focuses on getting all the macronutrients from healthy sources. Carbohydrates can be found in bread, pasta, cookies, potato chips, and most baked goods and snacks, but not all of these are good for you.

A lot of these foods are highly processed and low in nutrition. They don’t promote any weight loss and may trigger cravings, pushing the body to accumulate more fat. Try restricting calories from refined carbs and consume more whole grains, vegetables, fruits, nuts, and seeds.

7. Chin-up Exercises and Cheek-puffs

Chin-ups are face exercises that strengthen your chin muscles. To do them, sit up straight and close your mouth. Move your lower jaw forward, lifting your lower lip, and hold for 10-15 seconds. You should do 3 sets of the exercise, repeating the motions 15 times.

Besides chin-ups, cheek puffs are also a great exercise that creates tension in the cheek muscles to strengthen them. To start, get into a sitting position, straighten your back and relax your neck and shoulders. Take a deep breath and puff up your cheeks to their maximum capacity. Hold this position for 10 seconds, keeping your chin up. For added difficulty, use your hands to apply pressure to the cheeks while still keeping them puffed.

8. Slim Your Body with Cardio

Several studies have shown that cardio exercises lead to reduced overall body fat. The amount of time required for a person to lose fat varies between individuals. We recommend following a weekly routine of 150 minutes of aerobic activity involving brisk walking, running, and an equal mix of the two.

9. Do Jaw Release Exercises

Regular jaw exercises are very effective in fighting that extra fat and giving you a flawless look. This is true no matter your jaw shape and whether you have high or low cheekbones.

There are a few different jaw-release techniques. One of the best methods involves placing your palms on your cheeks, specifically the masseter muscle. Use your hands to pull down as you open your mouth, repeating the motion 5-10 times. After you’re done, do the same type of movements, but this time, use your palms to pull upward.

10. Try Blowing Air

Blowing air will help you activate and work out almost all the muscles of the neck and face. This can give you a natural lift and a slimmer look. Get yourself in a comfortable sitting position, and tilt your head back so that you look towards the ceiling. Then, simply pucker your lips and exhale for 5-10 seconds.

11. Start Facial Muscle Stretch Exercises

Facial muscle exercises are an excellent method to help your face to look more youthful and fresh. You can practice these types of exercises in different ways, and some can require a facial muscle exercise device.

For tighter muscles in the cheek area, keep your lips closed and suck your cheeks in as much as possible. Be in this position for 8-10 seconds and repeat it around 5 times a day. By doing facial exercises regularly, you can train your muscles, improve blood flow, and tighten your skin.

12. Raise Your Eyebrows

To start this exercise, open your eyes wide, and keep your eyebrows lifted up. Put your index and middle finger between your brows and rest the remaining fingers on the face. Do this in 3 sets of 30 seconds and include it in your daily routine.

13. Use the Chewing Gum Method

Chew gum for a maximum of 10 minutes twice a day, in the morning and evening. It doesn’t matter how simple it may sound – this exercise can work the floor of your mouth and the entire neck musculature. However, we don’t recommend exercising this way if you suffer from TMJ disorders or other jaw-related issues.

Surgical Methods to Get Skinny Cheeks and Lose Face Fat

Losing weight and performing facial muscle exercises can get rid of excess fat and give you a slim face. However, these methods work to different extents for different people, and there will always be cases where they may not be enough.

In such events, people can use plastic surgery to get rid of chubby cheeks. The most popular cosmetic procedures are:

• Fillers;
• Botox;
• Buccal fat reduction;

These treatments can be performed on younger and older people and shape their features to perfection. After getting any of these done, you can reinforce the new look using the exercises listed above.

Buccal Fat Reduction

Buccal fat removal is a simple process that directly addresses the fat between your cheekbones and jaw. It can be done on its own or together with other cosmetic procedures to target multiple features simultaneously.

If you’re only getting buccal fat removal, you’ll receive local anesthesia and remain awake the whole time. Although the procedure itself doesn’t take too long, you’ll need to be prepared for the recovery process.

Patients should rest for at least 48 hours after surgery, so don’t make any plans and give yourself time. For the first few days, you’ll need to go on a liquid diet and try to sleep upright. Swelling is normal, so make sure you have some ice packs that you can apply to your cheeks regularly.

In most cases, people can go back to work 3-4 days after the surgical procedure, but full recovery will take 3-6 weeks. Even after the swelling subsides, it can take over a month to see results since your cheeks need time to settle into the new shape.

How to Lose Cheek Fat: Takeaway

There are many ways to reduce facial fat, which have been demonstrated to be effective and affordable. Changing your diet, adding daily exercises, and adjusting some of your habits can all help slim your face.

To get into a better routine, istall the Mewing.Coach app! With expert tips, select programs, and reminders, you’ll easily manage to fit in your daily facial exercises. Remember, the easiest way to speed up results is to start as soon as possible!