lose fat on cheeks

3 Simple Ways to Lose Fat on Cheeks

Cheeks that are too plump or swollen can be frustrating. While it’s not possible to lose weight in just one part of the body, there are several strategies you can use to reduce the size of your cheeks. Start by making diet and lifestyle changes. Then try doing exercises to tone your cheeks. If you’re not seeing results, you should consult a doctor to determine if an underlying medical condition or medication could be behind the weight gain.

Train your cheeks

Say “X” and “O” in a row.

Repeating these sounds can help tone the muscles in your cheeks and create a slimmer face. Say each letter 20 times and repeat it twice a day.

Tip: You can do these facial exercises in the shower while getting dressed or during your morning commute.

Suck in your cheeks like a fish.

Draw your cheeks into your mouth by sucking them inward. Then hold your cheeks in this position for about three seconds, and then release. Repeat this exercise 20 times a day.

Open your mouth wide, hold it, and relax it again.

For example, if you are about to take a large bite of something, open your mouth as wide as possible. Then hold this position for five seconds. Then relax and close your mouth. Repeat this exercise 20 times a day.

Let air circulate in your mouth.

Wave the air back and forth like mouthwash. Do this for a total of five minutes a day. You can break this up into 1, 2, or 3-minute sessions or try to do it all at once. You can swish water around your mouth to work your cheek muscles if you prefer.

Chew gum after every meal.

The repeated chewing motion can help strengthen your jaw and slim your cheeks. Chew gum for 5-10 minutes after each meal. If chewing gum hurts your jaw, don’t.

Smile more often

Smiling also works the muscles in your face, and it can draw attention away from your cheeks. Smile and hold the position for ten seconds. Repeat this exercise ten times a day. As a bonus, smiling can make you feel more positive and confident.

Change your diet and lifestyle

Cut calories to lose weight.

The best strategy for losing cheeks is to change your diet and lose weight. Identify your desired weight and make it your goal. Then reduce calories by eating healthier, lower-calorie foods like fruits, vegetables, whole grains, and lean proteins. It’s best to download a calorie-counting app to track your daily intake. Enter everything you eat and drink into the app and stick to your daily calorie limit to lose weight.

Promote weight loss and reduce cheek swelling.

Water is the best drink when dieting as it has no calories and helps you feel full between meals. Not drinking enough can also lead to water retention, making your cheeks look swollen. Drink water when you’re thirsty to stay hydrated. Carry a water bottle with you always and keep refilling it throughout the day. Drink extra water when you’ve been sweating profusely, such as after a workout or when you’re out and about in warm weather.

Hold back on salt and sugar.

Eating too much salt and refined sugar makes your body more likely to retain water. Like drinking too little, the retained water will make your face and cheeks look swollen. Although you don’t have to give up salt and sugar completely, you should try eliminating salty or sugary foods from your diet and instead eat foods low in salt or sugar. Instead of salty meats, like ham or mortadella, eat lean meats, like skinless chicken breast or ground turkey. If you are craving sweets, eat a piece of fruit instead of a cookie or muffin.

Drink alcohol in moderation or not at all.

Alcohol consumption can make your cheeks look swollen. Therefore, you should avoid it whenever you can. If you drink, drink moderately. Moderate alcohol consumption is defined as no more than one drink per day for women or two drinks per day for men. A drink corresponds to 350 ml beer, 150 ml wine, or 45 ml of spirits. Try swapping your evening cocktail for a cup of chamomile tea or a soda and fruit juice mocktail.

Exercise for 150 minutes per week to promote weight loss.

That’s the recommended amount of moderate cardiovascular exercise for overall well-being. This weekly exercise will also help you burn more calories and lose weight. You can work out 30 minutes five times a week or break up your 150 minutes in another way. If you prefer, you can instead do 75 minutes of very intense exercise, such as running or high-intensity interval training. Make sure you choose a form of exercise you enjoy to stick to it. For example, if you love to dance, take a dance class or join aerobic dance videos online.

Tip: Two sessions per week will also help increase your weight loss. Do strength training twice a week to work all the major muscle groups in the body, such as legs, arms, chest, back, abs, and buttocks.

Talk to your doctor

Ask your doctor to look for medical causes.

In some cases, puffy cheeks can indicate a disease that requires treatment. If you’re already at a healthy weight and nothing works to reduce cheek swelling, make an appointment with a doctor. For example, your doctor may check you for mumps since this condition causes cheeks to appear swollen.

Check to see if medications can cause swollen cheeks.

Regularly taking over-the-counter medications can contribute to swollen cheeks. Check with your doctor if this is possible and if there are any alternative medications you could try. For example, oxycodone can trigger a reaction that causes swelling of the face and extremities. While this is rare, it’s worth checking if you’re taking this medication.

Consider plastic surgery if other strategies don’t help.

This is an extreme option for plump cheeks, but you can consider surgery if all else fails and the fat bothers you greatly. You can ask your GP for a referral to a plastic surgeon or find an experienced plastic surgeon yourself.

Danger!: Plastic surgery is an expensive treatment for tight cheeks, and insurance rarely covers the cost. It also carries risks, like any other surgery.


If you’re a teenager or early 20s, round cheeks might be something you’ll grow out of. You could use makeup to sculpt your cheeks if they bother you.


Fat in the cheeks is a good thing as you age. Added fat reduces fine lines and sagging by filling in areas of the face prone to these signs of aging.


About the Author

Lillie Byrd

Lillie Byrd is a saving expert for CouponKirin. He has been a newspaper reporter and editor, authored a personal finance book in 2012. She previously was a reporter at Digital Journal, covering consumer products, society, and other business topics. She also has a certificate in finance from Boston University.