How to Get Rid of Chubby Cheeks Naturally (Without Surgery)

When you think of chubby cheeks, an image of a cute baby perhaps pops into your mind.

However, it’s common for some adults to have rounded cheeks. Although they’re considered youthful and charming, some people may find them annoying. They may feel that this makes their faces appear heavier or less defined than they’d like.

It’s natural for such individuals to look for natural and practical ways to reduce cheek fullness without taking any drastic measures. This article walks you through some practical tips for reducing facial fat. Having essential information such as how to take certain steps and why they can help you achieve a more enhanced appearance.

Let’s find out more.

What Are the Ways to Get Rid of Chubby Cheeks?

If you’re someone who often thinks about how they can lose face fat, you should keep reading this guide to the end – some natural and even medical ways exist to get rid of chubby cheeks.

You can start with lifestyle changes such as eating less and working out to make your face look less puffy. Some face fat exercises could also be helpful, but they will likely result in very subtle changes. Although the idea of targeted fat loss is often dismissed in fitness circles, there’s no harm in adding a daily face fat loss exercise to your workout routine – it may help define your jawline while other exercises work on muscles across your body (1).

Beyond natural methods, you could explore cosmetic options, such as buccal fat removal or non-surgical contouring treatments, but these are best discussed with a qualified professional. In short, combining smart lifestyle habits, consistent facial exercises, and professional treatments (if required) can all help reduce chubby cheeks and give your face a more sculpted look.

What Causes Chubby Cheeks?

The fact of the matter is that chubby cheeks don’t always occur due to obesity or more weight – they happen due to a mixture of anatomy, genetics, and lifestyle factors that all play a role.

Your cheeks aren’t just there to look cute – they’re packed with muscles that help you chew and express emotions. The real player here is the buccal fat pad. This is a small pocket of fat under your cheekbone (2). When this pad is naturally larger, it can make your face look rounder or “chubbier”.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Below is a quick breakdown of the factors that contribute to chubby cheeks:

• Genetics: Sometimes, fuller cheeks are simply in your DNA. If you’ve inherited bigger buccal fat pads, you may notice a rounder face shape even if the rest of your body is lean (1).
• Lifestyle factors: Diet, alcohol, hydration, and weight gain can all affect your skin’s appearance. Overeating or consuming salty foods may cause puffiness, while a balanced lifestyle can help keep cheek fullness in check (3).
• Facial structure: Not everyone’s cheeks look the same. High cheekbones, muscle definition, or the natural contour of your face can change how cheek volume appears, even if you don’t actually have much fat there (4).

A few tweaks to your lifestyle and exercise routine can help reduce chubby cheeks. Take the example of Meghan Markle here. The actress is known for her sculpted facial appearance, which she maintains with facial exercises that are taught by her facialist Nichola Joss. Before closing her blog, she shared DIY tutorials combining these exercises with a healthy diet of organic juices and vegetables to keep her face toned and defined.

Read more: What Are the Causes of Face Fat? Possible Reasons Behind This and How to Fix It

How to Get Rid of Chubby Cheeks Naturally

You don’t always have to opt for surgical interventions to reduce your chubby cheeks. Here are some simple, science-backed ways to get rid of chubby cheeks without surgery:

• Cardio Workouts

Aerobic exercise supports fat loss, including your face. A 2023 study showed that 12 weeks of cardio helped women lose weight, body fat, and waist size (5). A 2022 study in older adults with obesity also suggested mixing cardio with resistance training and a balanced diet for the best results (6).

• Facial Exercises

These can help tone your facial muscles and make your face look firmer. However, this tends to result in very subtle changes. A 2021 review found they may increase cheek fullness and improve facial rejuvenation (7). More studies are required, but they may help define your face.

• Stay Hydrated

Drinking more water can support weight control. A 2019 review showed that swapping sugary drinks for water and drinking it before meals led to an approximate 5% weight loss in 12 weeks (8). A small 2018 study also found that water before meals reduces calorie intake (9).

• Choose Whole Grains

A 2021 study found that whole grains help prevent fat gain compared to refined carbs (10). Swapping white bread and pasta for oats, quinoa, and brown rice may help slim your cheeks.

• Lower Your Salt Intake

Too much sodium can cause water retention (11). This shows up as puffiness in the face. Processed foods are the biggest source, so cutting them out can help.

• Cut Down on Alcohol

A 2022 review showed a possible link between high alcohol consumption and weight gain, but more research is needed (12). Alcohol also dehydrates you, which can cause bloating and puffiness in your face.

• Get Sufficient Sleep

Poor sleep affects hormones that control hunger and metabolism (13). This can lead to overeating and fat storage. Experts recommend at least seven hours per night.

So, if you’re under the impression that chubby cheeks aren’t going anywhere without surgery, it’s time to change your thoughts. Natural methods such as a balanced diet, hydration, sleep, and exercise can go a long way to slimming your cheeks and boosting your health. The outcomes may be slower, but they’ll likely last for a lifetime (with the right strategies, of course).

How Can I Slim My Face and Jawline?

You can get a slimmer face and a defined jawline by following these steps:

• Try jaw clenching, chin lifts, and neck stretches to target key muscles. These moves may also help reduce jaw pain or TMJ discomfort. However, if you have jaw pain ,speak with a healthcare professional before starting them (14).
• Cutting down on high-sodium, ultra-processed snacks helps avoid puffiness that can blur your jawline.
• A gentle facial massage or a gua sha tool can help reduce puffiness. This isn’t about fat loss, but about smoothing your face and freeing up trapped fluids for a sharper look.

Together with practicing the natural methods to reduce your chubby cheeks, you should focus on these fresh, science-backed moves. They can give your face a stronger, more refined appearance without going under the knife.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Is Face Fat Hard to Lose?

It can be.

One of the tricky things about face fat is that you can’t spot-reduce it. In other words, a workout just for your cheeks won’t magically slim them down. Losing cheek fat comes down to lowering your overall body fat through healthy eating, regular exercise, proper hydration, and good sleep.

Genetics, hormones, and water retention also play a big part in how your face looks. Some people naturally store more fat in their cheeks, while others notice puffiness when they eat too much salt or don’t drink enough water. In addition, your facial muscles don’t usually get the same workout as the rest of your body (16) and this can make it feel stubborn.

That being said, little extras can help refine your face. A daily gua sha routine or gentle facial massage can reduce puffiness and improve circulation. This may allow your features to look more defined while you work on fat loss from your entire body. Therefore, while face fat may shift slowly, a mix of full-body health habits and smart routines can make a real difference over time.

Read more: Here’s How To Lose Face Fat Without Extreme Diet And Workouts

How to Get a Slim Face in 3 Days

Disclaimer: Getting a slim face in just 3 days isn’t realistic. Face fat loss takes time and depends on many individual and lifestyle variables. However, there are some things you can do in the short term to reduce puffiness and make your face look slimmer.

The below table provides a quick to-do list of what you can do in 3 days to reduce facial fat: