Chubby Cheeks: How To Get Rid Of Face Fat

by Averi Clements
Averi is a writer and traveler who enjoys learning about new cultures and languages. She's a blue belt in Brazilian jiu jitsu, a TEFL/TESOL-certified ESL teacher, and an equine enthusiast. She currently lives in Central America with her cat and a lot of really big bugs.

In a perfect world, we’d all be happy with how we look. Unfortunately, the reality is that everyone has things that they want to change about themselves.

The thing that most people want to change is the extra fat they carry, whether it’s in their legs, midsection, or face.

While it’s perfectly normal to have a few extra pounds, not everyone is happy when they see pictures of themselves with a double chin or chubby cheeks. Many would like to know how to get rid of face fat but are unsure how to slim down.

Aside from cosmetic surgery, there’s no real “quick fix” to get rid of face fat. However, if you’re willing to put forth the effort, you may be able to say goodbye to chubby cheeks and double chins for good.

What Causes Face Fat?

Concerned about face fat
Morgan Swofford for LittleThings

Face fat is most often caused by the same things that cause us to accumulate fat throughout the rest of our bodies: A poor diet and lack of exercise can result in weight gain all over — even in the face. 

But there are other things that can cause extra fat to build up around your cheeks and jaw area. According to Web MD, moon facies (or moon face), a condition in which the face gradually becomes more round and looks swollen, can be caused by hormonal changes brought on by medication, benign/malignant tumors, or anything else that might increase the production of cortisol.

How To Get Rid Of Face Fat

Morgan Swofford for LittleThings

If you’ve consulted a doctor and determined that your round face isn’t caused by a hormonal issue or other health problems, then diet and exercise may be all you need to slim your face down. It’s important to remember that, no matter what gimmicky websites or supplement ads may tell you, you can’t use spot treatments on body parts for fat reduction.

However, modifying your diet can help you get rid of excess fat, while certain exercises can tighten facial muscles and make your cheekbones and jawline more pronounced. Continue reading to learn about the lifestyle changes you can make to try slimming down your face.

Step #1: Determine Your Weight Loss Goals

Writing down goals
Morgan Swofford for LittleThings

If you’re not sure how much weight you should lose, consult a doctor or registered dietitian. It’s great to acknowledge that you could stand to lose a few pounds, but you don’t want to overdo it or go about it unhealthily.

Figure out how much weight you want to lose, then work with someone who knows what they’re talking about to develop an effective, realistic plan that you can stick to. According to, fitness success can be more easily achieved when you set realistic and trackable goals for yourself.

Step #2: Adjust Your Diet

Cutting up cabbage
Morgan Swofford for LittleThings

Most weight loss happens in the kitchen, not at the gym. Reducing your intake of simple carbs, such as sugars and white bread, can make a huge difference in your body’s fat percentage. According to dietician EA Stewart, sodium can also cause your face to swell up. So reducing your sodium intake and drinking more water can also provide a subtle, but easy way to slim your face.

Step #3: Invest In Your Skin

Moisturizing face
Morgan Swofford for LittleThings

As we age, it’s not only fat that makes our faces look chubbier, but also sagging skin. While signs of aging are impossible to avoid, applying sunscreen and moisturizer can help slow down the process and keep the skin on your face firm.

Dermatologist Francesca J. Fusco, M.D also advises adding a few drops of glycerin to your moisturizer to enhance its effects. Combined with proper diet and exercise, a good skin care regimen can slim your face, and can also make you look younger for years to come.

Step #4: Exercise

Getting ready for a workout
Morgan Swofford for LittleThings

According to the Mayo Clinic, muscle mass burns more calories while resting than fat does. Combining an improved diet with more exercise, especially strength training, is going to help you get rid of unwanted mass all over your body, which can include your face.

Keep reading to learn a few exercises that can help slim your round cheeks.

Exercise #1: Firm Your Cheeks

Shifting air from one cheek to another
Morgan Swofford for LittleThings
  1. Bring a pocket of air into both cheeks.
  2. Shift it from one cheek to the other until out of breath.

It’s recommended to do the exercise three times in a row to give your cheeks a mini-workout. However, Azcentral advises not over exert yourself. As with any workout, going too hard too fast can result in severe pain or even muscle spasms. 

Exercise #2: Weightlifting For Your Cheeks

Smiling as hard as you can
Morgan Swofford for LittleThings
  1. Look up to the ceiling.
  2. Push down on the cheek muscles (near the cheekbones) while smiling as hard as possible.
  3. As the cheek muscles push against the fingertips, hold them there for 15 to 20 seconds, then relax.

Perform this exercise up to five times in a row to make your cheekbones look more pronounced. Smiling itself is a great cheekbone workout, according to Thefacialfitness, but this definitely kicks it up a notch. 

Exercise #3: Use Your Lips

Kissing face
Morgan Swofford for LittleThings
  1. Purse lips outward making an “O”, like trying to kiss someone just out of reach.
  2. Bring them back and smile as wide as possible.
  3. Pause, then return to the “kissing” position.

Repeat the exercise 10 times to help tone your facial muscles and prevent your cheeks from sagging.

Exercise #4: Make Your Jawline More Pronounced

Turning head from side to side
Morgan Swofford for LittleThings
  1. Sit up straight, then gently pull shoulders downward.
  2. While inhaling, place the tongue on the roof of the mouth and slowly look upward and to the right.
  3. Slowly return head to the center, and then do the same thing to the left.

Repeat the exercise between five to eight times on each side.

Exercise #5: A Full Facial Workout

Sucking in cheeks
Morgan Swofford for LittleThings
  1. Sit tall so the shoulders align with the hips.
  2. Take a deep breath in while smiling as wide as possible, then exhale while still holding the smile.
  3. While releasing the breath, pucker the lips and suck the cheeks in. These exaggerated features are a great way to sculpt your face, according to Healthline.  

Repeat this movement between 10 to 12 times to work your cheeks, jaw, and neck.

If you like the tips and exercises found here, make sure you SHARE this article so your friends can also learn how to say goodbye to those chubby cheeks for good!