Want to know how to get rid of chubby cheeks the fastest? You’re not alone if you’re trying to lose the face fat. Even people at healthy body weight and work out can still have trouble losing their chubby cheeks or double chin.
It’s kinda crazy to think your cheeks can still be chubby even if you’re not overweight. It can be very frustrating to see progress on the rest of your body but still have cheek fat. The good news is you don’t need surgery or fillers to lose your chubby cheeks and you can do it totally naturally.
One of the problems with “weight loss” is it doesn’t necessarily get rid of stubborn fat like those in your cheeks. There is more to it than just that. Once you know what really gets results then a chiseled jawline and seeing your cheekbones is more attainable than you think. You just have to be doing the right stuff and then you’ll get results fast.
And face exercises alone aren’t going to do the job. Spot reduction of fat on certain places of your body such as your cheeks is a very ineffective way to get results. But the good news is you can target fat loss in certain areas of the body like stubborn cheek fat. So be sure to keep reading if you want to naturally get rid of those chubby cheeks for good and without surgery.
Why Your Cheeks Are Chubby
Your genetics can be largely blamed for where your body is predisposed to store excess fat (1,2). Depending on your genetic makeup you might be more prone to store excess fat in your hips, thighs, belly, and in your case your cheeks and face. But just because you have genetics making you more likely to store fat in your cheeks doesn’t mean that you’re stuck with this face fat for good.
The biggest reason why you still have cheek fat yet maybe at a healthy body weight is that your body fat is too high. Weight loss alone doesn’t guarantee you lose fat from the rest of your body. This is also why neither weight loss or weight gain doesn’t always help reduce or boost the extra fat in your face.
In fact, most people who lose weight also end up losing a lot of their muscle mass (3). And when you lose your muscle mass your body fat will still be high regardless if you lose a lot of weight (4). Then if your body fat is high you’ll be more prone to store fat in stubborn places like your cheeks.
This is why you can still have cheek fat even if you continue to lose more weight. The trick is to lower your body fat, add in some targeted face exercise and then the stubborn fat in your cheeks will naturally go down. Then make sure you add in some facial exercises along with lowering your body fat. This will better tone up your face into a slimmer appearance.
Many young adults also eat a lot of processed foods that are high in sodium (5). You could also not be eating enough green vegetables which will make you more prone to bloating. If your body and face are bloated then your cheeks will appear bigger than they should. So one of the fastest ways you can lose your chubby cheeks in a week or less is to get rid of this water weight and bloating.
The Real Trick to Getting Rid of Your Chubby Cheeks
Spot reduction stubborn fat areas on your body is a very ineffective way to get rid of your cheek fat (6). But that doesn’t mean you can’t lower your body fat throughout your entire body and then use specifically targeted exercises to further torn up and slim down your face (7). It’s time to develop a battle plan now that you know lowering your body fat and using targeted exercises is the trick for getting rid of your cheek fat.
The best way to lower your body fat is to gain lean muscle mass (8). So this means you’re going to have to exercise with strength training (9). This is a must otherwise you’ll never add more lean muscle. Many people who appear to be thin can actually have a high body fat percentage. These people are known as “skinny fat.” Skinny fat people have a much harder time losing their stubborn fat because their body fat is just too high (10).
Ideally if your man you’ll get your body fat below 10% or 12%. Women should aim to get theirs below 18%. This is when you’ll really start to see some impressive results. Men have an average body fat percentage of 18–24% while women have 25–31% (11). It’ll be near impossible to lower your body fat by dieting alone. The only way to build lean muscle is to add in strength training.
For fat loss I personally prefer Metabolic Resistance Training and High-Intensity Interval Training (HIIT) workouts. These two exercise methods combined will maximize fat burning in your body while also promoting the building of lean toned muscle (12). This is the secret exercise recipe for maximizing your results in your exercise and workouts. You can get a full workout plan using these 2 methods in The Flat Belly Formula.
Then you can also start adding in targeted exercises to tone your facial muscles. Mewing and other jawline exercises done daily can help build your facial muscles (13). Adding some muscle to your cheek muscles will help to slim down and tone up your face (14,15). Keep in mind that doing these facial exercises alone will only give you minimal results if you’re not also lowering your body fat. Chewing gum has also been found to help with appetite control (16).
More Effective Ways to Lower Your Body Fat
Most people lose weight by simply lowering their calories. But this doesn’t necessarily mean they’re making the healthiest food choices. If you’re not eating enough lean meats and vegetables then you could be causing inflammation in your body (17). Studies have linked chronic inflammation to weight gain (18). This makes it a lot harder to lower your body fat and get rid of your cheek fat or a double chin.
The trick with your diet is to eat real whole foods and avoid sugar, refined carbs, bad vegetable oils, alcohol, and high sodium processed foods. All of these not only cause inflammation in your body but they promote the storage of water weight. Once you start getting rid of these bad foods you’ll flush out a lot of that water weight and lower the inflammation in your body.
Eating a higher protein diet has been found to increase lean muscle and improve body composition (19). Try to strive for at least 1.4-2g of protein per kilogram of body weight per day. If you have trouble reaching this goal then try adding in a low-carb protein shake to your daily routine.
Keeping your blood sugar and insulin levels low will also go a long way to losing body fat (20). Eating smarter food choices like lean meats and green vegetables is key to getting results fast. For a complete diet and exercise plan that uses all of these strategies then check out The Flat Belly Formula system.
How to Lose Cheek Fat in One Week
The only real way to slim down your cheek fat in a week or less is to flush out the bloating and water weight. First of all cut down on eating any sugar, alcohol, refined carbs, and processed foods. Cut down on your salt intake since too much sodium leads to water retention.
Try eating more foods that are high in potassium such as green leafy vegetables like kale and spinach. Potassium helps to flush out much of the sodium in your body (21). This will then get rid of the bloating as well.
Then try sweating it out by going in the sauna for at least 20 minutes a day. If you don’t have access to a sauna then add in some exercise in sweats or find some other way that you can sweat a lot. This will help flush out the water weight that you’re holding onto. Then your cheeks will appear thinner and slimmer since they’re not holding this water weight anymore.
How to get rid of chubby cheeks if you’re skinny?
The trick for getting rid of your cheek fat if you’re skinny is to lower your body fat. Just because you’re skinny doesn’t guarantee that you’ll have a slim face. Many people who appear thin are actually skinny fat. This is from having too high body fat. So you’re going to have to start strength training to lower your body fat. This is the way to getting the results you want.
Make sure you have a certified personal trainer measure your body fat percentage. Or you can pick up one of these smart scales. Keep track and measure your inches to get a picture of your progress towards a lower body fat.
The Last Word
Just because you’re born with the genes for storing excess fat in your cheeks doesn’t mean you’re doomed for the rest of your life. If you look at pictures of Angelina Jolie when she was younger she had bigger cheeks but as she got older they thinned and slimmed out. So you won’t be stuck with those chubby cheeks forever!
There’s nothing wrong with having chubby puffy cheeks either but that doesn’t mean you have to keep them if you don’t want. There’s nothing wrong with improving your appearance. So if you truly want to lose them then don’t be afraid to put in the work.
Eliminating your chubby cheeks is a lot simpler than you think once you start following the strategies that actually work. But your consistency and commitment will ultimately determine the results you get. Once you develop the habits that get results your cheek fat will be gone faster than you thought.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.