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How to Lose Cheek Fat Effectively

You don’t like your cheek fat and that’s obvious. What can be more disappointing than to see a bloated face with chubby cheeks every morning in the mirror! If you are overweight, you ought to have chubby cheeks. But cheek fat is not the problem faced only by overweight, even people with normal body weight may suffer from fat on their cheeks.

So, what may be causing your cheek fat?

Cheek Fat Causes

The skeleton of your face supports your soft facial tissues and give your face, cheeks and jawline a clear definition. The muscles of face make you capable of expressing. There is one more part of your face and these are the pockets filled with fat to make your face look taut and young. But if this fat is more than what it ought to be, you suffer from chubby cheeks. So, why does cheek fat becomes excessive. Here are the causes.

Dehydration gives you a bloated face

Sometimes it’s just lack of water in your body. It leads to water retention by your body with the apprehension that it is not going to get water any sooner. Your body thus starts retaining whatsoever water is available in the body. This makes your body bloated. Face is only one of the body parts where water gets retained. You thus get a fat face as if your cheeks are chubby but it essentially is filled with water in the state of bodily dehydration. The solution lies in drinking enough water throughout the day.

Lack of balanced diet makes your cheeks look fat

Deficiency of certain minerals and vitamins have been linked with bloated face. In fact, when you do not take balanced diet that includes all the minerals and vitamins, you can give rise to a puffy face. This is enhanced when you take all the wrong foods such as excessive carbohydrates, fatty foods and beverages like colas and sodas, processed foods, sugars and other sugary foods, and such dehydrating drinks as tea and coffee. Therefore, start having a balanced diet, eat more fruits and vegetables and less carbohydrates, sugary and processed foods.

Consuming alcohol too makes your face fat

If you think only caffeine drinks like tea and coffee makes our body dehydrated, you are wrong. Alcohol also does the same. When you consume any type of alcohol, you become thirsty but you are unable to recognize this need due to the effects of alcohol on your mind and body.  You become dehydrated and your body starts storing as much water as possible, also in your face giving the impression of cheek fat. Quit drinking to solve your problem of fat puffy face.

Certain medical condition also leads to a fatty face

Hypothyroidism, kidney diseases, sinus infection, allergies, and many other such body conditions are also responsible for a bloated puffy face. If so, you should consult doctor and get the proper treatment. Once these diseases or conditions are cured, you would automatically reduce your cheek fat.

Aging affects tight facial structure to make your face puffy

Aging not only gives you wrinkles and sagging skin but also a puffy face. With age, facial ligaments which hold the fat pockets in place get weakened and thus you suffer from many unsightly effects, one of which is puffiness in your cheeks. Certain facial exercises can help you get rid of cheek fat you get due to this reason.

How to Get Rid of Cheek Fat

Well, looking at the causes, you can easily know what to do to get rid of cheek fat! Its just enough to have good balanced diet, regular exercises, including face exercises and awareness about your body conditions so that you treat them in time, before they give you puffy face and other discomforts. Let’s know what food and what exercises you need to lose your cheek fat.

Dietary Remedies for Cheek Fat

Do the following.

  1. Have lots of water everyday, at least 2 liters per day.
  2. Eat healthy and balanced diet. When you have fresh fruit, vegetables, sprouts, nuts and seeds, they help them detoxify your body and liver to metabolize excessive fat. Try to eat them raw. There raw nutrients are what create magic for your body.
  3. Cut down on salt. Salt makes your body retain fluids which in turn gives rise to bloating, one of the major causes of cheek fat as well as the fat at other places of your body.
  4. Have calcium-rich foods. They help reduce water retention. Foods like spinach and other leafy greens, broccoli, fish like salmon and sardines, and sesame seeds are great sources of calcium.
  5. Don’t take alcohol and such beverages as sodas, colas and also limit your tea and coffee intake.
  6. Have less carbohydrates and sugars as well as processed foods.

Exercises to Reduce Cheek Fat

Daily exercise is good for all of your body. Make it a habit of doing 30 minutes of cardiovascular workout, at least five times a week. It will also work to get you rid of fat from face. As for specified exercises for face, you have that too. This will only speed up the process of losing fat from face and cheek. Here are some of such face exercises that help you get rid of cheek fat.

Move your jaws

  • Sit straight on a chair or a bench.
  • Open your mouth.
  • Keeping your mouth open, push your lower lip forward. This will make your jaw go forward. Push it outwards till you feel stressed near your ears.
  • Hold it there for 8-10 seconds.
  • Now take the jaw backwards.
  • Repeat this forward-backward position for 8-10 times.

Smile with closed lips to lose cheek fat

  • Keep your mouth closed with lips sticking to each other.
  • Now smile, as wide as you can. Don’t let your lips go apart, they will remain closed.
  • Hold for few seconds and relax.
  • Repeat for 8-10 times.

Smile with fish lips and lose cheek fat

  • Pucker your lips and suck in your cheeks to make a fish like face.
  • Now try to smile while in this position.
  • Hold for 10 seconds.
  • Relax.
  • Repeat for 5 times.

‘O’ exercise with mouth

  • Sit or stand straight.
  • Now take your neck backwards keeping it straight. Don’t bend the head backwards, just take the neck behind its own position as far it will go.
  • While your neck is in backward stretch position, open your mouth to make a small ‘o’. The corners of your lips would be close together while your lips make this O pose.
  • While doing so, you will be able to feel the tension building up in the muscles of your chin.
  • If you do this exercise in front of the mirror, you would also be able to see the stretching of your cheeks that is how your fat there would get reduced.
  • Hold this position for 10 seconds.
  • Relax and repeat.
  • Repeat for 5-6 times.

Blow air out of mouth

  • Open your lips in a small O shape.
  • Blow air out of your mouth for as long as you can.
  • Relax.
  • Repeat for 5 times.

Stick your tongue out and lose cheek fat

  • Sit straight.
  • Now open your mouth and stick your tongue out. Try to take the tip of your tongue to your chin. Take it as far as it will go.
  • Hold it for 10 seconds.
  • Relax.
  • Repeat for 10 times.

Rotate your tongue in closed mouth to lose cheek fat

  • Keep your mouth closed.
  • Stick your tongue out (inside the closed mouth) so that it touches the outer side of your upper teeth. The tongue thus, will be in between the upper and lower teeth.
  • Now rotate the tongue clockwise in a manner that it keep on touching the outer side of your upper and lower teeth.
  • Do this for 10 rounds.
  • Now rotate the tongue in anti-clockwise direction in the same manner for 10 times.

Rotate air inside your mouth to tone facial muscles

  • Close your mouth with lips pressing each other.
  • Blow in some air under your upper lip.
  • Hold for 10 seconds.
  • Transfer this air to your right cheek.
  • Hold for 10 seconds.
  • Transfer the air once again, this time to left cheek.
  • Hold for 10 seconds.
  • Keep on transferring the air from one to the other cheek.
  • Repeat for 10-15 times.

Do facial twist to lose cheek fat

  • Keep your head and mouth straight while sitting or standing.
  • Keeping your lips closed, stretch them towards left side feeling the tension on the right cheeks.
  • Hold for 10 seconds.
  • Now change sides. Stretch the closed lips towards right side. Hold for 10 seconds.
  • This completes one round.
  • Do 5-7 such rounds.

Move your lower lip to lose cheek fat

  • Stretch your lower lip over the upper lip.
  • Try to take it up above, as if you are trying to touch your nose with the lower lip.
  • Hold for 10 seconds.
  • Relax.
  • Repeat for 5-10 times.
  • This is also a good exercise to lose chin fat.

Stretch your facial skin and lose chin fat

  • Keep your face straight while sitting or standing.
  • Keep your index and middle fingers of each hand on both of your cheekbones.
  • Now pull the skin over cheekbone upwards, towards your eyes.
  • While doing so, open your mouth and make a long oval shape.
  • Hold for 10 seconds.
  • Relax.
  • Repeat for 3-4 times.

Lift your cheek and tone it

  • Keep your mouth closed.
  • Slightly move your chin forward.
  • Curl your lower lips over your teeth. Mouth stays closed.
  • Smile while lifting the edges of your closed lips.
  • While in this position, move your chin up.
  • Push your tongue against the roof your mouth.
  • Hold for 10 seconds.
  • Relax.
  • Repeat for 5-10 times.
  • This exercise will lift your cheeks and also tone your neck line to give you a defined face with no fat on cheeks.
  • This is good for aging cheeks too as it firms your cheek very well.

Do mouthwash face yoga to reduce chubby cheeks

  • Blow in air into your mouth.
  • Now move this air inside mouth from one cheek to another.
  • Do this as if you are rinsing your mouth with a mouthwash.
  • Do this for a couple of minutes.
  • This will not only help lose cheek fat but will also make your jaw and chin muscles strong.

Lymph Drainage Massage to Lose Cheek Fat of Bloated Face

Along with exercises, you can also give the lymph drainage massage to your face. This will particularly help in slimming down your face which gets bloated due to water retention. Here are the steps that will help you do this massage and make your cheeks slim.

  • You need no special instrument or ingredient to do this massage. Just use your fingers.
  • Start with massaging the area lying between your collarbone and shoulders.
  • Massage this area with outward strokes, your finger moving from collarbones towards the shoulders.
  • Do this for a minute.
  • Now place your thumbs over your chin, at the middle of your jaw.
  • Move your thumbs along the contour of your jawline upwards towards your ears. End the stroke just below your ears.
  • Again start from the chin towards ears. Keep on doing this stroke for a minute.
  • Now place your fingers under your eyes, close to either sides of your nose.
  • Massage with outward stroke towards the ears.
  • Do this for a minute.
  • Now place the fingers above your eyes.
  • Massage outwards towards ears.
  • Do for a minute.
  • Now place your fingers below your ears.
  • Massage downwards along your neck towards your shoulders.
  • Do for a minute.
  • This takes 5 minutes to complete your lymph drainage massage.
  • You will get rid of bloated face and chubby cheeks when you do this massage daily for five minutes.

A combination of general cardiovascular exercises, strength training, face exercises, healthy balanced diet, and face massage will help you lose cheek fat faster. However, if your face is bloated and it looks severe, you must consult your doctor and find out the exact underlying cause for this. Sometimes, your bloated cheek and face are a symptom of more serious health issue and not just a case of cheek fat. Once your doctor tells you there’s nothing serious, you may then move forward on your own to get rid of cheek fat with the help of exercise and proper diet.



About Sara

Sara is a Boston-based registered dietitian who works with clients to improve their health by optimizing nutrition. You can find her running, sweating in hot yoga, cooking in the kitchen, dining out, or exploring. Eating Food-Mostly Plants, and improving our relationship with food, is the secret to lifelong health in her eyes.

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