How to Lose Weight from Your Cheeks

Co-authored by Danny Gordon and Annabelle Reyes

Last Updated: October 25, 2024 Fact Checked

Having excess weight or puffiness in your cheeks can be frustrating. Although it’s not possible to target fat or lose weight in just one part of your body, there are several strategies you can use to lose weight in general, which usually reduces the appearance of chubby cheeks. You can also try doing facial exercises to slim down your cheeks, though there isn’t definitive evidence about their effectiveness. If you’re not seeing results, you might also want to check with your doctor to find out if there’s an underlying condition or medication behind the weight gain.

Method 1

Method 1 of 3:

Exercising Your Cheeks

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1
Say “X” and “O” back-to-back. Repeating these sounds can help to work the muscles in your cheeks and create a slimmer looking face. Say each letter 20 times and repeat this twice daily.^{[1]
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Research source} You can do these facial exercises in the shower, while getting dressed in the morning, or during your morning commute.
- Keep in mind that there isn’t definitive evidence that facial exercises can get rid of excess weight in your cheeks. Some people believe that these exercises can tone your facial muscles and therefore make your face look slimmer, but this hasn’t been scientifically proven.^{[2]
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- However, one small 2018 study involving a group of 16 women did suggest that facial exercises improved overall facial appearance and muscle strength, so it’s possible that they may have some benefit, and they certainly won’t hurt.^{[3]
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2
Suck in your cheeks like a fish. Pull your cheeks into your mouth by sucking them inwards. Then, hold your cheeks in this position for about 3 seconds, and release.^{[4]
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- Repeat this exercise 20 times daily.
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3
Open your mouth wide, hold, and relax. Open up your mouth as wide as you can, such as if you’re about to take a big bite of something. Then, hold it in this position for 5 seconds. Then, relax and close your mouth again.^{[5]
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- Repeat this exercise 20 times daily.
4
Swish air around in your mouth. Swish the air like you would swish mouthwash. Do this for a total of 5 minutes per day. You can break it up into 1, 2 or 3 minute sessions or try to do it all at once.^{[6]
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- If you prefer, you could also try swishing water around in your mouth to work your cheek muscles.
5
Chew a stick of gum after each meal. The repetitive chewing motion may help to strengthen your jaw and make your cheeks look slimmer, though there isn’t definitive evidence for this.^{[7]
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Research source} Chew gum for 5 to 10 minutes after every meal.
- Chewing gum might also have a positive effect for a different reason. Some research suggests that it helps manage your appetite and avoid overeating.^{[8]
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- This may help you lose weight in general, which typically results in slimmer cheeks.
- If chewing gum hurts your jaw, don’t do it.
6
Smile more often. The act of smiling requires your facial muscles, so some people believe that smile exercises tone these muscles.^{[9]
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Cleveland Clinic
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Go to source} Smile without showing your teeth, then purse your lips, then smile again and force your cheek muscles upward. Next, place your fingers on the corners of your mouth, then slide them to the top of your cheeks and hold for 20 seconds.^{[10]
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- There isn’t evidence that smiling can have a significant impact on your facial muscles or facial fat, but it can’t hurt.
- And, as an added bonus, smiling often may also help you feel more positive and confident in general.^{[11]
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Method 2

Method 2 of 3:

Changing Your Diet and Lifestyle Habits

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Take it easy on the salt and sugar. If you include too much salt and refined sugar in your diet, your body is more likely to retain water. Water retention can lead to puffiness, bloating, and weight gain, so you may notice that your face and cheeks look puffier.^{[12]
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American Heart Association
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Go to source} Though you can't eliminate salt and sugar from your diet completely, reducing your intake can help prevent fluid retention, and by extension, facial puffiness.^{[13]
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Instead of salty meats, such as ham and bologna, go for lean meats like skinless chicken breast or ground turkey.
2
Adopt a healthy diet and cut calories to lose weight. The best strategy for losing weight in your cheeks is to change your diet and work on overall weight loss. Identify your target weight and make this your goal. Then, cut back on calories by eating more healthy, low-calorie foods, such as fruits, vegetables, whole grains, and lean proteins.^{[14]
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Expert Source

Danny Gordon
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Expert Interview. 18 October 2019.}
- Try downloading a calorie counting app to keep track of how much you’re eating each day. Record everything you eat and drink in the app and stay within your daily caloric limit to start losing weight.
3
Drink more water to promote weight loss and reduce cheek puffiness. Water is the best thing to drink when you’re dieting, since it has no calories and it helps you to feel full between meals. Not staying well hydrated may also result in water retention, which can cause your cheeks to look puffy. Drink water whenever you are thirsty to stay well-hydrated.^{[15]
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- Keep a water bottle with you at all times and refill it throughout the day.
- Drink extra water if you’ve been sweating excessively, such as after a workout or when you’re out in warm weather.
4
Consume alcohol in moderation or avoid it. Drinking alcohol may cause your cheeks to look puffy, so avoid drinking alcohol whenever you can, and only drink moderately if you do drink.^{[16]
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Research source} Moderate drinking is defined as no more than 1 alcoholic drink per day for women or 2 per day for men.^{[17]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

Go to source} One drink is equal to 12 fl oz (350 mL) of beer, 5 fl oz (150 mL) of wine, or 1.5 fl oz (44 mL) of spirits.^{[18]
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- Try swapping your evening cocktail for a cup of chamomile tea or a mocktail made with sparkling water and fruit juice.
5
Exercise for 150 minutes per week to help promote weight loss. This is the recommended amount of moderate cardiovascular exercise for general well-being. Doing this amount of exercise each week will also help you to burn more calories and lose weight. You can work out for 30 minutes 5 times per week or break up your 150 minutes in a different way.^{[19]
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MedlinePlus
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- If you prefer, you can do 75 minutes of vigorous exercise instead, such as running or doing high-intensity interval training.
- Make sure to choose a form of exercise that you enjoy, so you’ll be more likely to stick with it. For example, if you enjoy dancing, take a dance class or follow along with dance aerobics videos online.^{[20]
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  Expert Source
  
  Danny Gordon
  Certified Personal Trainer
  
  Expert Interview. 18 October 2019.}
Tip: Incorporating 2 strength-training sessions each week will also help to boost your weight loss results. Do 2 weekly strength-training sessions that work all of the major muscle groups in your body, such as your legs, arms, chest, back, abdomen, and buttocks.
6
Get more sleep to promote weight loss. Getting a good night’s sleep each night may also help to promote weight loss, so make sleep a priority. Go to bed early enough to get at least 7 hours of sleep per night. Some other strategies that may help to promote a restful night’s sleep include:^{[21]
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- Making your bedroom a relaxing place, such as by getting a nice set of sheets and keeping it clean, cool, quiet, and dark.
- Turning off screens at least 30 minutes before bedtime, such as your phone, computer, and TV.
- Avoiding caffeine in the afternoon and evening.^{[22]
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  Harvard Medical School
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Method 3

Method 3 of 3:

Talking to Your Doctor

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1
Ask your doctor to check for underlying conditions. In some cases, puffy cheeks may indicate a medical condition that requires treatment. If you’re already at a healthy weight and nothing seems to help reduce the puffiness in your cheeks, make an appointment with a doctor.^{[23]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

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- For example, your doctor may want to check you for the mumps, Cushing syndrome, hyperthyroidism, or lupus, since these conditions can cause your cheeks to look puffy.^{[24]
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2
Check to see if your medications might cause puffy cheeks. If you’re taking a prescription or over-the-counter medication regularly, this might be contributing to puffy cheeks. Check with your doctor to see if this if a possibility and if there are any alternative medications you can try.^{[25]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

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- For example, oxycodone can cause a reaction that makes your face and extremities swell up. Although this is rare, it’s worth looking into if you’re taking this medication.^{[26]
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  Mayo Clinic
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- The steroid prednisone may cause facial swelling for some people, as well.^{[27]
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  Cleveland Clinic
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3
Look into plastic surgery if other strategies don’t help. This is an extreme option for excess weight in your cheeks, but it’s something you can consider if nothing’s helping and the excess weight bothers you. You can ask your primary care physician for a referral to a plastic surgeon or find an experienced plastic surgeon on your own.^{[28]
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Cleveland Clinic
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- Common cosmetic procedures that address facial fat include facial liposuction, dermal fillers, Botox, and buccal fat removal.^{[29]
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  Cleveland Clinic
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Warning: Plastic surgery is an expensive form of treatment for excess weight in your cheeks and insurance seldom covers the cost. It also carries risks just like any other form of surgery.

Sample Exercises and Diet Adjustments

Facial Exercises to Lose Cheek Weight

Diet Adjustments to Lose Cheek Weight

Beginning Cardio Routine to Lose Cheek Weight

Expert Q&A

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Question

Is it possible to just lose weight in my cheeks?

Danny Gordon
Certified Personal Trainer
Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).

Danny Gordon

Certified Personal Trainer

Expert Answer

No, you can't really target specific parts of your body when you lose weight. The good news is that if you can shed some weight, your cheeks will certainly get smaller.

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Question

Why does it seem like my cheeks keep getting bigger?

Danny Gordon
Certified Personal Trainer
Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).

Danny Gordon

Certified Personal Trainer

Expert Answer

Are you gaining weight? Because that would be the first thing that comes to mind. The other explanation is that you were just born that way. Genetics is going to be a major contributing factor when it comes to things like what your face looks like.

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Question

How do you stick to a workout routine?

Danny Gordon
Certified Personal Trainer
Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).

Danny Gordon

Certified Personal Trainer

Expert Answer

Make sure you choose a type of exercise you enjoy. This will make it easier for you to stick to your goals.

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If you’re an adolescent or in your early 20s, round cheeks might be something you’ll grow out of. As you get older, the fat in your face loses volume, so your face will appear thinner and more angular.^{[30]
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Harvard Medical School
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Go to source} In the meantime, consider using makeup to contour your cheeks if it bothers you.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

If you are young or a teenager, your cheeks will slim out as you grow up and go through puberty. You can still do facial exercises and drink water to lose weight, but just give it some time.
Contouring can change the appearance of your face to make your cheeks seem smaller. Just apply blush or use a contour set to help shape your face.
A little amount of bronzer at the sides of the cheeks will do wonders for helping your face look slimmer overall.

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Warnings

Having some fat in your cheeks is a good thing as you get older. Extra fat reduces the appearance of fine lines and sagging by filling in the areas of your face that are prone to these signs of aging.^{[31]
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