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How To Reduce Fat Cheeks: Is It Possible To Target Fat Loss On Your Face?

Medically reviewed by Martha Juco, MD · Aesthetics

Written by Hello Doctor Medical Panel · Updated Dec 12, 2022

    How To Reduce Fat Cheeks: Is It Possible To Target Fat Loss On Your Face?

    How to reduce fat cheeks? Though they don’t pose any real threat to one’s health, you may be seeking to improve your appearance to boost your self confidence. Here are some tips to reduce your fat cheeks.

    Do Facial Exercises

    There is no evidence to support the claim that facial exercises reduce facial fat. Rather, fat can only be reduced through diet and full-body exercises like cardio and strength training. It’s important to understand that facial exercises can be used to improve facial appearance, fight aging, and increase muscle strength.

    Include facial workouts in your program to tone facial muscles and make your face appear smaller.

    1. Puff out your cheeks and move the air from side to side.
    2. Pucker your lips on opposing sides, and grin for a few seconds while clenching your teeth.

    Despite the lack of proof, one study suggested that facial exercises could increase the tone of the facial muscles. Another study found that exercising the facial muscles twice a day for eight weeks increased muscle thickness and improved face renewal. However, there is a lack of data on the effectiveness of facial workouts specifically for fat loss, and more research is needed to determine how these activities may affect facial fat in individuals.

    Incorporate Cardio into Your Routine

    As extra body fat commonly contributes to facial fat, losing weight can help you lose the fat on your face. Any physical activity that increases your heart rate is referred to as cardio, or aerobic exercise, and is generally regarded as one of the most effective ways to lose weight. Numerous studies have revealed that exercise can help in promoting fat burning and enhancing fat reduction. 

    It is recommended to do 20 to 40 minutes of cardio per day, or 150 to 300 minutes of moderate to intense exercise. Examples of common cardio exercises include running, dancing, walking, riding, and swimming. 

    Drink More Water

    Water intake is not only very healthy overall, but it can be especially important if you’re trying to lose facial fat. When you drink a glass of water, you will feel more full and so you avoid over-eating. In fact, a small study found that drinking water before a meal significantly decreased the number of calories consumed throughout the meal. In addition, staying hydrated makes your skin look younger.

    Also, according to other research, drinking water may immediately accelerate your metabolism, allowing you to burn more calories throughout the day and speed up weight loss.

    Remember to drink eight glasses every day! Reach for a glass of water before reaching for a snack because we frequently mistake thirst for hunger. If you’re trying to lose facial fat, make sure to drink enough water throughout the day because it will speed up the weight loss process, improve metabolism, and prevent bloating and puffiness.

    Lessen Your Alcohol Consumption

    How to reduce fat cheeks? Try this. Excessive alcohol consumption can be one of the main causes of fat storage and bloating. Additionally, it has diuretic characteristics, which means that it makes the body urinate more frequently, which can lead to water retention and dehydration.

    Studies indicate that binge drinking may increase the risk of weight gain, belly fat, and obesity as well as contribute to inflammation. Limiting your alcohol usage is the greatest way to avoid bloating and weight gain. 

    Keep Processed Carbs to a Minimum

    Refined carbohydrate foods like cookies, crackers, and spaghetti are known to cause weight gain.

    Due to the significant processing these carbs have undergone, important minerals and fiber have been removed, leaving simply sugar and calories. They lack fiber, causing blood sugar levels to spike and fall and possibly increasing your propensity to overeat.

    However, converting to whole grains may improve overall weight loss and help you achieve slimmer cheeks. 

    Get Enough Sleep 

    For many people, waking up with a puffy face is due to normal overnight fluid retention. However, this may be more noticeable if a person gets too little or too much sleep. Lying down causes fluid to rest and collect in the face. Catching up on sleep is an important overall weight loss strategy; it may also help you lose facial fat.

    Losing sleep can cause the stress hormone cortisol to increase, which has a long range of harmful side effects, including weight gain. High cortisol levels are associated with increased appetite, changed metabolism, and increased fat storage. Additionally, obtaining more sleep may help with weight loss; one study found a correlation between successful weight loss maintenance and higher sleep quality.

    To help with weight management and facial fat removal, aim for at least 8 hours of sleep each night. 

    Watch Your Sodium Consumption

    Table salt is the primary source of sodium in the diets of the majority of people. You can add it to food with a shaker, but you can also passively consume it as a component of processed or premade foods, sauces, and other common condiments. This causes fluid retention in the body, which can lead to facial puffiness and swelling.

    Sodium causes your body to retain more water. Bloating is a common symptom of eating too much sodium, and it can result in facial swelling and puffiness.

    Since processed foods account for more than 75% of the sodium in a typical diet, cutting back on fast foods, salty snacks, and processed meats might help you reduce your sodium intake. It may also help you look younger and reduce fluid retention, bloating, and facial puffiness.

    How Reduce Fat Cheeks? Is it Possible to Lose Fat on Your Face Only?

    While losing weight may help reduce the amount of fat in specific body areas, including your face, spot reduction, or fat loss that is concentrated in one location, is not well supported by scientific research. However, you can tone your facial muscles, which has benefits such as enhancing your appearance and delaying the aging process.

    In fact, past studies have shown that spot reduction is inefficient for quickening the fat loss in a specific body portion. This is because the fat cells in your body can all be broken down and used as fuel when you’re moving around. These fat stores could come from anywhere in your body, not simply the area where you’re exercising.

    In order to reduce extra facial fat, it is best to focus on total fat loss and weight loss rather than trying to lose fat simply from your face. You may also consult your doctor for facial treatments that may help improve your appearance. 

    Key Takeaways

    How to reduce fat cheeks? There are numerous techniques you can employ to lessen the appearance of fat on your face, such as changing your diet, adding exercise to your routine, and making certain lifestyle changes. These may help slim down your face in the process.

    There are also a number of nonsurgical treatments that aid in melting fat. These include energy-based devices and injectables. For extreme cases, cosmetic surgery may also be an option. Buccal fat removal can help create a more v-shaped face. Some surgeons also perform liposuction on the cheeks.

    For best results, combine these suggestions with a balanced diet and regular exercise to support weight management and improve overall health. Consult your doctor. 

    Learn more about Skin Health here.


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Martha Juco, MD


    Written by Hello Doctor Medical Panel · Updated Dec 12, 2022

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