How To Lose Face Fat: 8 Natural Ways To Slim Chubby Cheeks

Maybe your like

Greatist

FITNESS

Babyface Blues? 8 Effective Ways to Lose Face Fat

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by Daisy J Fable — Updated on September 11, 2024

Water
Cardio
Less alcohol
Sleep
Less salt
Facial exercise
Less sugar
Prevention

Wondering how to lose face fat? A fuller face can be charming, but if you want a more sculpted look, some lifestyle tweaks might help. Discover 8 scientifically backed methods to reduce facial fat and achieve a leaner profile.

Aside from being beautiful, a fuller face is a nice asset when it comes to aging gracefully. Slim faces tend to make people look older, while apple cheeks are associated with youthfulness.

But when that fuller face is the result of genetics or extra weight all over, it can be annoying — there’s no shapewear for chubby cheeks.

Certain tricks, like a great camera angle and contouring (#MakeupMagic), can be quick fixes. But if you want a more permanently sculpted mug, some lifestyle adjustments can help.

Try these eight scientifically supported ways to lose fat from your face (and the rest of your bod). #Bonus

1. Water is the way

Get those eight glasses per day! A 2008 study found a strong correlation between drinking more water and shedding pounds. Reach for a glass of water before reaching for a snack, since we often confuse thirst for hunger.

Participants in another 2008 study responded “inappropriately” to their thirst or hunger cues 62 percent of the time. Some of those responses involved eating when they actually needed hydration, which led to unnecessary calorie consumption.

Some small studies have found that people who drink water before meals consume fewer calories, but more research with larger sample sizes is needed.

A small 2007 study found that drinking a half-liter of water (especially cold water) sped up participants’ metabolism by 24 percent for up to an hour afterward.

That’s because when we drink cold water, our bodies have to put some effort into warming it to body temperature. More research with larger samples is needed in this area too.

Drinking water can also help reduce puffiness and bloating in your face, since proper hydration decreases fluid retention.

2. Get that heart rate up

Cardiovascular exercise is a great way to lose weight in your face and everywhere else. Cardio gets your heart rate up, gets you breathing heavier than normal, and usually triggers some sweat.

The intensity of cardio exercise can be low, moderate, or high. The higher the intensity and the longer you exercise, the more calories you burn.

If you’re short on time, try high-intensity interval training. Research shows it can burn more calories than a steady cardio session of the same length.

For example, try running or biking as fast as you can for up to 1 minute, and then slow to an easy speed for 3 or 4 minutes. Continue alternating intensity for at least 15 or 20 minutes for mega calorie burning.

Pro tip:

According to the U.S. Department of Health and Human Services, you should get 2.5 to 5 hours of moderate-intensity exercise or 1.25 to 2.5 hours of high-intensity aerobic exercise per week to see substantial changes in your weight.

Don’t be discouraged if gym memberships and elliptical machines aren’t your thing. There are many ways to get your cardio in, such as dancing, swimming, roller-skating, rock climbing, biking, kayaking, and karate classes.

Finding a cardio activity you really enjoy will increase your likelihood of doing it often and sticking with it long-term.

3. Lose the booze

Alcohol is an inflammatory substance, and when mixed with sugary ingredients and carbonation, it can cause bloating, gas, fluid retention, and inflammation. All this can lead to a swollen face. Plus, the calories from alcohol can add up quickly.

Alcohol also causes dehydration, which means your body will try to hold on to fluid. This leads to puffiness — especially in your face.

Reducing your alcohol consumption can greatly help your quest for a chiseled face and other weight loss goals. It’s also an easy way to save a few bucks, amirite?

4. Rest is best

Staying up into the wee hours of the morning makes you more likely to engage in nighttime eating. A 2017 study found a correlation between after-dinner snacking and weight gain.

Nighttime snacking not only increases your intake but also confuses your body’s circadian rhythms. This is linked to weight gain even when extra calories aren’t being consumed.

When you don’t get enough sleep, your body produces higher levels of the stress hormone cortisol, which is linked to a slower metabolism and increased appetite.

Sadly, subpar sleep is pretty common for most of us. Habits like drinking caffeine in the late afternoon and evening, not getting enough bright light during the day, and keeping lights and electronics on at night can significantly affect the quality of your sleep.

Sleeplessness can be visible on your face in the form of dark circles and puffy eyes, so getting 8 hours of rest can make your face even more fabulous. Check out our tips on getting a good night’s sleep.

5. Don’t be so salty

Consuming too much sodium leads to fluid retention, which causes swelling and puffiness in your face and other areas. Reducing your sodium intake can slim down the appearance of your face.

The easiest way to reduce your sodium intake is to eat fewer processed foods. According to a 2017 study, Americans get about 70 percent of their sodium intake from foods eaten outside the home, like packaged foods and restaurant foods.

So skip the chips and frozen dinners and try to cook fresh and delicious meals yourself.

6. Chin-ups and cheek-puffs

There’s limited info on the effectiveness of facial exercises for facial contouring. But since there aren’t any negative side effects, why not give it a try?

Anecdotal studies show that facial exercises may help tone and tighten facial muscles, possibly reducing face fat and leading to a slimmer appearance overall.

One small study suggested that performing facial muscle exercises twice a day for 8 weeks increased muscle tone and improved facial rejuvenation.

Some common facial exercises include clenching your teeth while holding a smile for several seconds at a time, puckering your lips and moving them back and forth on either side of your face, and moving air from cheek to cheek.

7. Sayonara, sugar

No weight loss plan is complete without cutting back on calories, especially those from refined carbs (like sugar). Refined carbs are found in foods like pasta, white rice, bread, cookies, crackers, chips, sugary drinks, and most baked goods and packaged snacks.

These foods offer little nutritional value and cause blood sugar spikes, which cause cravings and trigger your body to store fat.

Instead, choose nutrient-dense, satisfying eats like whole grains and high fiber foods such as fruits, vegetables, nuts, and legumes. Lean meats and dairy are also healthier alternatives to refined carbs.

Scaling back your sugar intake will help control cravings, improve your overall appetite, and reduce the urge to binge.

Pro tip:

On your grocery runs, start by shopping the perimeter of the store. That’s where you’ll find fresh fruit, vegetables, whole grain breads, lean meats, and dairy products.

Once you’ve filled up your cart or basket with those foods, you won’t have much space left for the processed stuff from the center aisles.

8. An ounce of prevention

The easiest way to get rid of fat in your face is to never gain it in the first place. Facial fat is generally linked to extra body fat. Following the above steps for a healthier lifestyle can help you prevent facial puffiness and maintain a svelte profile.

Bottom line

Chances are your face chub is cute and a key element of the secret sauce that makes you you! But if it bothers you, you can try some of these adjustments. Diet and exercise are the foundation of a lean face and body and (more importantly) a healthier you.

Get enough sleep, drink lots of water, limit your alcohol consumption, and reduce your salt intake, and you’ll be on your way to a face so defined it will even make handsome Squidward a little jelly.

12 sourcescollapsed

Boschmann M, et al. (2007). Water drinking induces thermogenesis through osmosensitive mechanisms. DOI: https://doi.org/10.1210/jc.2006-1438
Chaput J-P, et al. (2012). Insufficient sleep as a contributor to weight gain: An update. DOI:http://doi.org/10.1007/s13679-012-0026-7
Corney RA, et al. (2016). Immediate pre-meal water ingestion decreases voluntary food intake in lean young males. DOI: https://doi.org/10.1007/s00394-015-0903-4
Davy BM, et al. (2008). Water consumption reduces energy intake at a breakfast meal in obese older adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2743119/
Falcone PH, et al. (2015). Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. DOI: http://doi.org/10.1519/JSC.0000000000000661
Harnack LJ, et al. (2017). Sources of sodium in US adults from 3 geographic regions. DOI: https://doi.org/10.1161/CIRCULATIONAHA.116.024446
Hwang U-J, et al. (2018). Effect of a facial muscle exercise device on facial rejuvenation. DOI: https://doi.org/10.1093/asj/sjx238
McHill AW, et al. (2017). Later circadian timing of food intake is associated with increased body fat. DOI: https://doi.org/10.3945/ajcn.117.161588
McKiernan F, et al. (2008). Relationships between human thirst, hunger, drinking, and feeding. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2467458/
Stookey JD, et al. (2008). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. DOI: https://doi.org/10.1038/oby.2008.409
U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans, 2nd edition. https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf
Van Borsel J, et al. (2014). The effectiveness of facial exercises for facial rejuvenation: A systematic review. DOI: https://doi.org/10.1177/1090820X13514583

FEEDBACK:

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by Daisy J Fable — Updated on September 11, 2024

must reads

How to Get Rid of Man Boobs at Home: Top Tips and Strategies
Understanding Cankles: Causes, Concerns, and What You Need to Know
Tips to Help You Lose Weight Fast, Naturally and Permanently
Ozempic Butt: Does Ozempic Make Your Butt Saggy?
GLP-1 for Weight Loss: How Does It Work?

Wellness

Health Conditions

Food

Recipes

Fitness

Workouts

Product Reviews

Series

How-To

The Greatist Community

About Greatist

FITNESS

1. Water is the way

2. Get that heart rate up

Pro tip:

3. Lose the booze

4. Rest is best

5. Don’t be so salty

6. Chin-ups and cheek-puffs

7. Sayonara, sugar

Pro tip:

8. An ounce of prevention

Bottom line

must reads

Read this next

Contact