{"id":59786,"date":"2024-03-30T16:13:04","date_gmt":"2024-03-30T16:13:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59786"},"modified":"2024-03-30T16:35:31","modified_gmt":"2024-03-30T16:35:31","slug":"how-to-lose-cheek-fat","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/","title":{"rendered":"How To Lose Cheek Fat: 7 Sure Ways Backed By Science"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#What_Causes_Fat_Cheeks\" >What Causes Fat Cheeks?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Genetics\" >Genetics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Diet\" >Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Lifestyle\" >Lifestyle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Do_Chubby_Cheeks_Go_Away\" >Do Chubby Cheeks Go Away?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#How_To_Lose_Cheek_Fat_Without_Exercise\" >How To Lose Cheek Fat Without Exercise<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Clean_Up_Your_Diet\" >Clean Up Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Master_Portion_Control\" >Master Portion Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Drink_More_Water\" >Drink More Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Cut_Back_on_Alcohol_and_Smoking\" >Cut Back on Alcohol and Smoking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Moderate_Your_Sodium_Intake\" >Moderate Your Sodium Intake<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Get_Enough_Sleep\" >Get Enough Sleep<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#How_To_Lose_Cheek_Fat_With_Exercise\" >How To Lose Cheek Fat With Exercise<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Cheek_Puff_Exercise\" >Cheek Puff Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Fish_Face_Exercise\" >Fish Face Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Jaw_Release_Exercise\" >Jaw Release Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Mouthwash_Pull_Exercise\" >Mouthwash Pull Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Chin_Lift_Exercise\" >Chin Lift Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Smile_Exercise\" >Smile Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#High-Intensity_Interval_Training_HIIT\" >High-Intensity Interval Training (HIIT)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Steady-State_Cardio\" >Steady-State Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Resistance_Training\" >Resistance Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#How_Do_You_Lose_Cheek_Fat_Fast\" >How Do You Lose Cheek Fat Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#How_Can_I_Slim_My_Cheeks_In_a_Week\" >How Can I Slim My Cheeks In a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#At_What_Age_Do_Chubby_Cheeks_Go_Away\" >At What Age Do Chubby Cheeks Go Away?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Will_Cheek_Fat_Go_Away_With_Age\" >Will Cheek Fat Go Away With Age?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#Do_Chubby_Cheeks_Go_With_Age\" >Do Chubby Cheeks Go With Age?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#How_Long_Does_It_Take_To_Lose_Chubby_Cheeks\" >How Long Does It Take To Lose Chubby Cheeks?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Having a fuller face can make you look younger, emphasizing a youthful vibrancy that many people find appealing. But, if you&#8217;ve recently gained weight, you may feel self-conscious or just eager to reclaim the contours of your face.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even those with a low overall body fat percentage may find themselves troubled by chubby cheeks, a common concern that\u2019s not always reflective of one&#8217;s health or fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s a reason this fat can be stubborn; it&#8217;s influenced by factors like genetics, diet, and overall lifestyle. And as always, there are scientific solutions aimed at specifically addressing this issue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what research and experts suggest about losing cheek fat effectively.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Fat_Cheeks\"><\/span><b>What Causes Fat Cheeks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fat cheeks are caused by genetics, diet, and overall lifestyle. Some people are simply genetically predisposed to carry more fat in their cheeks and face, while others may accumulate excess fat from poor dietary choices or a sedentary lifestyle.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Genetics\"><\/span><b>Genetics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Facial shape is largely determined by genetics. Just like some people have a natural predisposition to carry more weight in certain areas of their body, the same can be true for facial fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2787002\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A genetic predisposition to carry more fat in the cheeks can be challenging to overcome, but it&#8217;s not impossible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Genetics also influences the overall shape of your face. People with round faces tend to have fuller cheeks, while those with more angular faces may have less fat in this area.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diet\"><\/span><b>Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diet plays a significant role in weight gain and loss, including facial fat. Consuming excess calories can lead to weight gain, which can manifest in the form of chubby cheeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods high in sugar, unhealthy fats, and refined carbohydrates can contribute to facial fat accumulation. These types of food are often found in processed snacks and fast foods (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/certain-foods-linked-long-term-weight-gain#:~:text=Potato%20chips%2C%20sugar-sweetened%20drinks,a%20pound%20of%20weight%20gain.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, a diet rich in lean proteins, fruits and vegetables, and whole grains will help you maintain a healthy weight and reduce cheek fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating salty, processed foods can also cause water retention, which can make the face appear bloated and contribute to chubby cheeks (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/certain-foods-linked-long-term-weight-gain#:~:text=Potato%20chips%2C%20sugar-sweetened%20drinks,a%20pound%20of%20weight%20gain.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lifestyle\"><\/span><b>Lifestyle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A sedentary lifestyle can also contribute to the accumulation of facial fat. Lack of physical activity and exercise can lead to excess weight gain, including in the cheeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular exercise not only helps you maintain a healthy body weight but promotes overall health and well-being (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). It also helps improve muscle tone, which can make your face look slimmer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other lifestyle factors that can contribute to cheek fat include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol consumption: <\/b><span style=\"font-weight: 400;\">Drinking excessive amounts of alcohol can lead to weight gain and bloating, which can make the face look fuller (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Alcohol-and-weight-gain\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Smoking:<\/b><span style=\"font-weight: 400;\"> Aside from its many negative health effects, smoking can also contribute to facial fat accumulation. It reduces collagen production, which leads to sagging skin and a more rounded appearance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3454366\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor sleep habits:<\/b><span style=\"font-weight: 400;\"> Lack of quality sleep can disrupt hormone production, leading to weight gain and water retention, which can contribute to chubby cheeks (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/molecular-ties-between-lack-sleep-weight-gain\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Chubby_Cheeks_Go_Away\"><\/span><b>Do Chubby Cheeks Go Away?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chubby cheeks can go away &#8211; how much effort it takes and how long it takes depends on what&#8217;s causing the fat to accumulate in the first place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If it&#8217;s due to genetics or underlying health issues, it may take more time and effort to see a change. However, with a healthy diet and exercise routine, you can effectively reduce cheek fat over time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lose_Cheek_Fat_Without_Exercise\"><\/span><b>How To Lose Cheek Fat Without Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people are able to lose cheek fat without exercise by cleaning up your diet and eliminating any <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-healthy-lifestyle\/\">unhealthy habits<\/a> that contribute to weight gain and bloating.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clean_Up_Your_Diet\"><\/span><b>Clean Up Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cutting back on processed, high-fat, and sugary foods should make a significant difference in reducing cheek fat. Instead, focus on consuming whole, nutrient-dense foods that support weight loss and overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By cleaning up your diet, you&#8217;re likely to create a calorie deficit, which will help you lose weight and reduce facial fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole foods are known to be more satiating (they have a high satiety index), which means they can keep you feeling satisfied for longer periods. This helps reduce the temptation to snack on unhealthy foods throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole, minimally processed foods are also less likely to cause water retention compared to processed ones, which can make your face look bloated and puffy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"how to lose cheek fat\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Master_Portion_Control\"><\/span><b>Master Portion Control<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Creating a calorie deficit is the surest way to burn fat, and it doesn&#8217;t have to be complicated. One way to do this is by practicing portion control (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Portion control means eating smaller portions, so you consume fewer calories and feel satisfied with less food. This can help you lose weight over time and reduce facial fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple tip for mastering portion control is to use a smaller plate or bowl when serving yourself meals. This will automatically limit the amount of food you consume without feeling deprived.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another useful tip is to slow down while eating and listen to your body&#8217;s signals. Often, we eat more than necessary because we&#8217;re not paying attention to our body&#8217;s cues of fullness.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drink_More_Water\"><\/span><b>Drink More Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/drinking-water-before-bed-for-weight-loss\/\">Drinking water<\/a> throughout the day can help flush out excess water that may be contributing to bloating in your face. It&#8217;s recommended to drink about 8 glasses of water per day, but individual needs may vary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, drinking water before meals can help you feel full and eat less, contributing to weight loss and facial fat reduction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you struggle to drink plain water, you can add some flavor by infusing it with fruits or herbs. Just be mindful of added sugars and artificial flavors in packaged flavored waters.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cut_Back_on_Alcohol_and_Smoking\"><\/span><b>Cut Back on Alcohol and Smoking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alcohol is high in calories and can contribute to weight gain, including in the face. Cutting back on alcohol consumption or avoiding it altogether will help reduce facial fat (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Alcohol-and-weight-gain\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, alcohol is often accompanied by unhealthy food choices, such as greasy snacks and fast foods, which can further contribute to weight gain and bloating.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/ice-hack-to-lose-weight\/\"><i>The Ice Hack to Lose Weight: Is There Science to Support the Claims?<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Moderate_Your_Sodium_Intake\"><\/span><b>Moderate Your Sodium Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Excess sodium can cause water retention, leading to bloating and a puffy face. Be mindful of your sodium intake and try to limit it by avoiding highly processed foods and choosing low-sodium options when possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the American Heart Association, adults should aim for no more than 2,300 milligrams of sodium per day, with an ideal limit of about 1,500 milligrams (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sodium\/how-much-sodium-should-i-eat-per-day\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also consider adding more potassium-rich foods to your diet, such as bananas and leafy greens. Potassium helps regulate fluid balance in the body and can counteract the effects of sodium (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4332769\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_Enough_Sleep\"><\/span><b>Get Enough Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Quality sleep is crucial for overall health, including maintaining a healthy weight. Lack of sleep can disrupt hormone production, leading to weight gain and water retention, which contributes to facial fat (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/molecular-ties-between-lack-sleep-weight-gain\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to prioritize getting at least 7-9 hours of sleep each night. Develop a bedtime routine and create a comfortable sleeping environment to promote better sleep habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your sleep quality may also improve if you reduce or avoid caffeine intake close to bedtime.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-1.png\" alt=\"how to lose cheek fat\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lose_Cheek_Fat_With_Exercise\"><\/span><b>How To Lose Cheek Fat With Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Facial exercises will not help you lose fat in the area, but will help strengthen the muscles; remember, targeting specific areas of the body for fat loss through exercise is not possible. Exercising to reduce your overall body fat percentage should help slim your face and reduce cheek fat over time (more on this in the next section).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Facial muscle exercises involve strength, movement, or manipulation of facial muscles. They are a noninvasive and nonsurgical approach to strengthen and define the area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although there is limited research on the effectiveness of facial exercises for losing cheek fat, some studies suggest that they may help improve muscle tone and reduce facial fullness over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working with a certified facial exercise instructor or physical therapist can help ensure you&#8217;re using proper form and technique for optimal results without causing harm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 6 <\/span><span style=\"font-weight: 400;\">facial exercises to lose face fat<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cheek_Puff_Exercise\"><\/span><b>Cheek Puff Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by filling your mouth with air, hold it for a few seconds, and then release the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fish_Face_Exercise\"><\/span><b>Fish Face Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Suck in your cheeks and lips to form a fish face.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 5 seconds and then relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jaw_Release_Exercise\"><\/span><b>Jaw Release Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your jaw as if you&#8217;re chewing gum, keeping your lips closed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a few seconds, open your mouth wide, and hold for a few seconds before closing it again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mouthwash_Pull_Exercise\"><\/span><b>Mouthwash Pull Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fill your mouth with air and transfer it from one cheek to the other, as if swishing mouthwash.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times in each direction.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chin_Lift_Exercise\"><\/span><b>Chin Lift Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tilt your head back and look towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your lips closed, move your lower jaw up and down as if you&#8217;re chewing something.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 20 seconds.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Smile_Exercise\"><\/span><b>Smile Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a big smile, and hold the pose for 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your muscles and repeat 5 times.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember that while these exercises may help tone facial muscles, they won&#8217;t necessarily result in fat loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We discuss this in more detail in our previous blog titled: <a href=\"https:\/\/betterme.world\/articles\/facial-exercises-for-cheeks\/\">Facial Exercises for Cheeks<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, if you&#8217;re looking to reduce your body fat percentage and slim your face overall, incorporating some cardiovascular exercises into your routine can be beneficial.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Intensity_Interval_Training_HIIT\"><\/span><b>High-Intensity Interval Training (HIIT)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT is a popular exercise method that involves short bursts of intense, all-out effort followed by brief rest periods. This type of training has been shown to be effective in reducing body fat, which may include facial fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8292807\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main principle of HIIT is that it increases your metabolism even after you&#8217;ve finished exercising, allowing you to burn more calories throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample HIIT workout that you can incorporate into your routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5 minutes of light jog or brisk walking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-intensity interval: Sprint for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-intensity interval: Jog for 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the high and low-intensity intervals for a total of 20 minutes.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steady-State_Cardio\"><\/span><b>Steady-State Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Steady-state cardio involves maintaining a moderate-intensity level for an extended period, typically over 30 minutes. This type of exercise can also help reduce overall body fat percentage and promote weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8619923\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of steady-state cardio include walking, jogging, cycling, and swimming.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Training\"><\/span><b>Resistance Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incorporating strength or resistance training into your routine should also help increase muscle mass and boost your metabolism. This, in turn, aids in reducing body fat percentage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finding an exercise routine that works for you and incorporating a balanced mix of cardiovascular exercises and resistance training should help you lose cheek fat over time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Lose_Cheek_Fat_Fast\"><\/span><b>How Do You Lose Cheek Fat Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Buccal fat reduction surgery is often considered a quick fix for reducing cheek fat. This procedure involves removing the buccal fat pads located in the lower cheeks to create a more chiseled appearance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s essential to note that this surgery carries risks and potential side effects, including damage to facial nerves and muscles, facial asymmetry, and scarring.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, results from this surgery may not be permanent and can also affect the aging process of your face, leading to a sunken or gaunt appearance in later years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some other quick fixes for reducing cheek fat include liposuction and facial fillers. However, these methods also carry risks, and results may not be long-lasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consulting with a trusted and experienced plastic surgeon is crucial if you&#8217;re considering any of these procedures.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our previous blog: <a href=\"https:\/\/betterme.world\/articles\/hollow-cheeks\/\">Hollow Cheeks<\/a> for insights on aging and the effects it can have on facial fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/19.png\" alt=\"how to lose cheek fat\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Slim_My_Cheeks_In_a_Week\"><\/span><b>How Can I Slim My Cheeks In a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can&#8217;t slim your cheeks in a week; not even through surgery. As mentioned earlier, targeting specific areas of the body for fat loss is not possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on what we know about weight loss and fat distribution, it&#8217;s not realistic to expect significant changes in cheek fat within a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the American Council on Exercise, a safe and sustainable rate of fat loss is about 1-2 pounds per week, which translates to about 0.5-1 kg (<\/span><a href=\"https:\/\/acewebcontent.azureedge.net\/continuingeducation\/resources\/4a5wy7yz\/fss\/Chapter3.pdf\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you continue to work on reducing your overall body fat percentage through a healthy diet and regular exercise, you may see gradual changes in your cheek fat over time.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/wall-ball-workout\/\"><i>Squat, Throw, Catch: The Wall Ball Workout Guide You Need to Gain Muscle and Lose Fat<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"At_What_Age_Do_Chubby_Cheeks_Go_Away\"><\/span><strong>At What Age Do Chubby Cheeks Go Away?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Muscle and fat distribution in the face change with age; you may notice that your cheeks appear different in your late 50s. That&#8217;s because your facial structure changes as you get older, and the loss of fat can cause a sunken appearance in the face.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So while chubby cheeks may diminish over time, it&#8217;s not necessarily a specific age that marks their disappearance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_Cheek_Fat_Go_Away_With_Age\"><\/span><strong>Will Cheek Fat Go Away With Age?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Distribution in the face changes with age, and this can result in a reduction of cheek fat. However, it&#8217;s not guaranteed that cheek fat will completely go away as you get older.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors such as genetics, lifestyle habits, and overall body weight also play a role in the appearance of cheek fat over time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Chubby_Cheeks_Go_With_Age\"><\/span><strong>Do Chubby Cheeks Go With Age?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chubby cheeks may go away with age, to a certain degree.\u00a0 Your facial structure changes with age, affecting the appearance of your cheeks.\u00a0 Note that chubby cheeks may not completely disappear, due to other factors such as genetics and lifestyle habits.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Lose_Chubby_Cheeks\"><\/span><strong>How Long Does It Take To Lose Chubby Cheeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It may take a few months, up to a year, to see significant changes in cheek fat. It is essential for achieving long-term results to have a consistent exercise routine that includes both cardiovascular exercises and resistance training, as well as maintaining a healthy diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your body fat percentage decreases, you will likely see gradual changes in your cheek fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The blog, <a href=\"https:\/\/betterme.world\/articles\/facial-exercises\/\">Facial Exercise<\/a>, has more details on the benefits of exercise for facial fat loss.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing cheek fat can be a slow and gradual process, as spot reducing is not possible. However, by maintaining a healthy diet, staying hydrated, getting enough sleep, and incorporating cardiovascular exercises and strength training into your routine, you can reduce overall body fat percentage and slim your face over time. Additionally, facial exercises may help tone muscles in the face but do not guarantee fat loss.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Having a fuller face can make you look younger, emphasizing a youthful vibrancy that many people find appealing. But, if you&#8217;ve recently gained weight, you may feel self-conscious or just eager to reclaim the contours of your face.\u00a0 Even those with a low overall body fat percentage may find themselves troubled by chubby cheeks, a [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":59790,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75,77],"tags":[],"coauthors":[125,215],"class_list":["post-59786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss","category-weight-loss-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Lose Cheek Fat: 7 Sure Ways Backed By Science - BetterMe<\/title>\n<meta name=\"description\" content=\"Figure out \u2605 HOW TO LOSE CHEEK FAT \u27a4 effectively and safely. Learn about the different types of exercise that can help reduce facial fat, as well as the myths surrounding spot reducing and quick fixes for slimming cheeks.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Lose Cheek Fat: 7 Sure Ways Backed By Science\" \/>\n<meta property=\"og:description\" content=\"Figure out \u2605 HOW TO LOSE CHEEK FAT \u27a4 effectively and safely. Learn about the different types of exercise that can help reduce facial fat, as well as the myths surrounding spot reducing and quick fixes for slimming cheeks.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-30T16:35:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_181047446-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"How To Lose Cheek Fat: 7 Sure Ways Backed By Science\",\"dateModified\":\"2024-03-30T16:35:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/\"},\"wordCount\":2283,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-cheek-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_181047446-scaled.jpg\",\"articleSection\":[\"Weight Loss\",\"Weight Loss Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Having a fuller face can make you look younger, emphasizing a youthful vibrancy that many people find appealing. But, if you've recently gained weight, you may feel self-conscious or just eager to reclaim the contours of your face.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Even those with a low overall body fat percentage may find themselves troubled by chubby cheeks, a common concern that\u2019s not always reflective of one's health or fitness levels.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There's a reason this fat can be stubborn; it's influenced by factors like genetics, diet, and overall lifestyle. 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But, if you've recently gained weight, you may feel self-conscious or just eager to reclaim the contours of your face.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_cheek_fat\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Even those with a low overall body fat percentage may find themselves troubled by chubby cheeks, a common concern that\u2019s not always reflective of one's health or fitness levels.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There's a reason this fat can be stubborn; it's influenced by factors like genetics, diet, and overall lifestyle. 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