How to Reduce Cheek (Facial) Fat Naturally - Top 10 Ways

10 Best Ways to Reduce Facial Fat

Your face is the first point of contact with everyone else. It is the first thing people notice about you, even before they know anything about you. It is completely understandable to desire a sharp, defined face. However, many people struggle with weight, and this includes facial fat. While there is no harm whatsoever in having some facial fat, if it really bothers you, there are a bunch of things you can do to reduce it. However, it is crucial to note that there is no difference between facial fat and body fat. The good news is that the same methods used to get rid of body fat can help you get rid of face fat as well. This article will explain in detail the ten best ways to reduce facial fat.

How to Lose Cheek Fat Naturally

Sometimes you might find that even losing excess body weight has made no difference to the fat on your face. For those tired of chubby cheeks, here are a few ways that will show you how to get rid of cheek fat naturally.

1. Eat Healthy And Exercise

This is truly the best way to maintain your physical health. In addition to helping you maintain your body weight, eating healthy and exercising has a host of long-term benefits, including organ health, ageing, cardiovascular health, bone strength and so on. Consume a balanced diet, that is inclusive of fruits, vegetables, pulses, legumes, eggs, fish, nuts, and seeds, and your body will remain in peak condition. Avoid excess sugar and sodium, as both these food components tend to retain water and cause bloating in various parts of your body, especially your face. Do remember to exercise for at least three days a week.

2. Stay Hydrated

Stay hydrated to get rid of facial fat

As counter-intuitive as it might seem, your body actually retains water due to dehydration. Our bodies store any extra water in the body; this includes the cheek and face. To stop this from happening, it is essential to stay hydrated throughout the day. Remember to drink 2 to 3 litres of water every day, spread out across the whole day.

3. Chew Some Gum

Chewing gum is an exercise that helps reduce cheek fat. This also helps tone the fat on your chin and the jaw area, giving you that defined shape you want. Sit on a chair with your back straight. Pop a wad of chewing gum in your mouth and start chewing. Chew for at least twenty minutes, three times a day. You can do this right after your morning, afternoon and evening meals.

4. Blow Some Balloons

Blow balloons to get rid of facial fat

This is an exercise that helps tone cheek fat by working out the facial muscles. Sit on a chair and lean back until you are looking at the ceiling. Take a balloon and blow some air into it. Keep blowing for at least ten seconds. While you do this, you will feel your cheek muscles stretch. Next, allow the air to escape from the balloon, and repeat this step five to ten times. You should be able to see a difference in your face within a couple of weeks.

5. Get A Steam Facial

As strange as it sounds, steam can actually help improve the tone and shape of your face. This is because steam causes your pores to open, releasing sweat and any trapped toxins. Consequently, this reduces water retention in your face. It is important to understand that this method will not work if you are not completely hydrated throughout the day. First, boil some water in a vessel. Allow it to cool a bit, then soak a clean towel in the hot water, squeezing it to remove any extra water. Before placing it on your face, make sure the temperature is right so you don’t hurt your face due to the heat. You can do this for ten minutes, twice a day.

6. Get A Face Massage

Get a face massage to get rid of facial fat

Face massages are widely used to lower fat on the cheeks, and to tone the rest of the face. This method helps alleviate excess water retention in the face by promoting circulation and draining the accumulated fluid. Apply a healthy oil on your face such as squalene or argan oil. Start by gently rubbing your face with flat palms in a circular motion. You can repeat this for twenty times.

7. Stretch Your Face

This is a simple facial exercise with its roots in yoga. It will help tone and strengthen the muscles of your lower face. Sit back and relax. Next, push your tongue out and try to touch your nose with it. Hold this position for five seconds. Next, try to touch your chin with your tongue for another five seconds. You should repeat this for a total of five to ten times. Another technique involves pushing your lower lip upwards by jutting out your lower jaw. Continue for five seconds and repeat it ten times. Also, smiling regularly is a great way to tone your facial muscles. More than that, smiling has been shown to increase the levels of endorphins in the body, which make one feel happy and at ease.

8. Smile Like a Fish

Smile like a fish to get rid of facial fat

Sounds funny, doesn’t it? Well, it looks funny too, but it is an excellent facial exercise to help you get rid of that fat on your cheeks. First, sit somewhere with proper back support. Next, make a fish face by sucking your cheeks in. At this point, try to smile and hold the position for around ten to fifteen seconds. You can repeat this five to ten times a day.

9. Reduce Your Alcohol Intake

Don’t indulge in excessive drinking if you want to maintain a defined face shape. Having small amounts of wine or beer now and then is fine, but any more can cause fat to appear on your face. This is because alcohol is chock full of calorie-rich carbs. It also induces dehydration, leading to water retention as mentioned earlier.

10. Sleep Well

Sleep well to get rid of facial fat

None of this is going to work if you don’t get eight hours of sleep every day. We tend to get so busy with other things that we end up compromising on sleep these days. Sleep deprivation causes various problems to your mental as well as physical health. It has been linked to a rise in cortisol levels, which is a stress hormone that comes with various problems, such as increased appetite, increased fat accumulation and weight gain.


Struggling with the quest of how to reduce face fat naturally? Here are the most commonly asked questions when it comes to reducing facial fat.

1. Will Facial Exercises Work?

Yes, they often help tone your facial muscles, reduce cheek fat and improve the shape of your face. However, these will not make a difference unless you eat a balanced diet, exercise regularly, stay hydrated and getting enough sleep every day.

2. Can Running Reduce Face Fat?

Cardio can definitely reduce face fat. Spot reduction of fat is a myth; you cannot lose fat in only one area of your body. Instead, incorporating a healthy exercise regimen with aerobic exercise can help in burning fat.

Having a big face does not mean it is fat. Many people have large, round faces that have to do more with bone structure than fat gain. You may have a sharp, defined jawline waiting underneath all that fat, but sometimes it’s just how it is. There is no reason to go overboard trying to get a face structure like famous models or actors, who have access to more technology and means to alter their body. Just start eating healthy, make time for some exercise and sleep well.

Also Read:

Facial Exercises for Reducing Double Chin
Best Anti-Ageing Exercises for Your Face
Simple Ways to Get Rid of Belly Fat

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