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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 223,868 times.
A full face or chubby cheeks can be what makes you unhappy. Although you can’t lose weight for one part of your body, there are ways to slim your face. Start with changing your diet and lifestyle. Besides, you should do some exercises specifically for the cheeks. If you don’t see results, you can see your doctor to find out what medical condition or drug is causing the weight gain.
Steps
Exercise for cheeks
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Repeatedly saying “X” and “O”. Reading these letters over and over helps the muscles in the cheeks work and makes the face look slimmer. Read each letter 20 times and repeat twice a day. [1] X Research Source
Tip : You can do facial exercises while showering or changing clothes in the morning or on the way to work/school.
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Squeeze your cheeks to make a “fish mouth”. Try to squeeze your cheeks as much as you can, then hold for about 3 seconds and relax. [2] X Research Source
- Repeat this movement 20 times per day.
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Open your mouth for a few seconds and relax. Open your mouth as wide as if you’re about to put a large serving in your mouth, then hold it for about 5 seconds before relaxing and closing your mouth. [3] X Research Sources
- Repeat the movement 20 times per day.
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Gargle with air. Rinse your mouth with air as you normally would with a mouthwash and do it for 5 minutes a day. You can break the workout up into 1, 2 or 3 minutes, or do it continuously for 5 minutes. [4] X Research Sources
- If you like, you can also try rinsing your mouth with water to work the muscles in your cheeks.
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Chew gum after each meal. Continuous chewing also makes the jaw stronger and the cheeks look slimmer. Chew gum for 5-10 minutes after each meal.
- If chewing gum is causing your jaw pain, you should stop.
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Laugh more. Smiling is also an exercise for the facial muscles and helps you distract attention from the cheeks. Laugh for about 10 seconds and repeat this exercise 10 times a day. [5] X Research Sources
- In addition, smiling often also helps you feel more positive and confident.
Change your eating habits and lifestyle
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Control salt and sugar intake. If the diet is too high in salt and refined sugar, it is easy for the body to retain water. Similar to not drinking enough water, this will make the face and cheeks look fuller because of water retention. While you can’t completely eliminate salt and sugar, cut back on foods high in salt or sugar and only choose foods that are low in salt or sugar. [6] X Research Sources
Instead of high-salt meats like ham and bacon, choose lean meats like skinless chicken breast or minced turkey.
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Choose a healthy diet and cut calories to lose weight. The most effective way to slim the face is to change the diet and conduct a comprehensive weight loss. Determine the weight you want to lose and work towards that goal. The next step is to cut calories by eating healthier and lower-calorie foods like fruits, vegetables, whole grains, and low-fat protein. [7] X Research Sources
- Download a calorie calculator app to track how much food you consume each day. Make a note of everything you eat and drink in the app and maintain your daily calorie limit to start losing weight.
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Drink plenty of water to accelerate weight loss and slim your face. Water is the best drink for weight loss because it doesn’t have many calories and creates a feeling of fullness between meals. The body will also store water when dehydrated, making the cheeks look fuller. Drink water every time you are thirsty to stay hydrated. [8] X Research Sources
- Always carry a water bottle and get extra water throughout the day.
- Drink extra water if you sweat a lot, such as after exercising or going out in the heat.
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Consume alcohol in moderation or avoid it altogether. Alcohol will make your face look fuller; so avoid this beverage when possible and drink it in moderation only if needed. Moderate means no more than 1 cup per day for women and 2 cups per day for men. One cup is equivalent to 350ml of beer, 150ml of wine or 45ml of spirits. [9] X Research Source
- Replace your evening cocktail with a cup of chamomile tea or use juice to make a mocktail instead of carbonated water.
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Exercise 150 minutes per week to aid in weight loss. This is the recommended amount of time to do a moderate-intensity heart rate workout for people of normal health. Completing this workout each week also helps you burn more calories and lose weight. You can train 5 times per week for 30 minutes, or split 150 minutes another way. [10] X Trusted Source MedlinePlus Go to Source
- If you like, you can do 75-minute high-intensity exercise, such as jogging or high-intensity interval training.
- Choose a form of exercise that you enjoy to stay motivated. For example, if you love to dance, take a dance class or follow videos online.
Tip : Incorporating 2 endurance training sessions per week will help improve weight loss results. Do 2 strength training sessions per week that focus on major muscle groups in the body such as legs, arms, chest, back, abs, and buttocks.
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Get plenty of sleep to aid in weight loss. Getting enough sleep each night also helps you lose weight; so make sleep a priority. You should go to bed early so you can sleep at least 7 hours a night. Here are a few tips to help you improve the quality of your sleep: [11] X Trusted Source PubMed Central Go to source
- Create a relaxing feeling in the bedroom, such as beautiful bed sheets and keep the room clean, cool, quiet, not too bright.
- Turn off screens on electronic devices such as phones, computers and televisions at least 30 minutes before going to bed.
- Avoid drinks with caffeine in the afternoon and evening.
Talk to your doctor
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Have your doctor check for an underlying medical condition. In some cases, a full face may be related to a medical condition that needs to be treated. If you’re at a healthy weight but there’s no way you can reduce the fullness of your face, see your doctor. [12] X Research Source
- For example, your doctor will check to see if you have mumps because it is a disease that causes the cheeks to swell. [13] X Research Source
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Check to see if medication is the cause of a full face. If you regularly take medicine bought at the drugstore, this could be the cause of your face looking full. Check with your doctor if this is possible and what medications you can substitute. [14] X Research Source
- For example, oxycodone can cause the face and tip of the nose to swell. Although this condition is rare, you should still check if you are taking this medicine. [15] X Trusted Source Mayo Clinic Go to Source
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Plastic surgery if other remedies don’t work. This is a somewhat dangerous choice for the face, but should also be considered if you have no other choice and the fullness makes you uncomfortable. You can get a referral from your doctor or find a plastic surgeon yourself. [16] X Research Source
Warning : Plastic surgery is an expensive fix for full cheeks and is rarely covered by insurance. In addition, this has risks like any other form of surgery.
Advice
- If you are young or in your twenties, don’t worry because chubby cheeks will gradually disappear over time. You can apply makeup to contour your cheeks if this makes you unhappy.
Warning
- Having a little bit of fat on your cheeks will be an advantage as you get older. Fat reduces wrinkles and sagging on the face by filling in areas that often occur due to aging.
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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 223,868 times.
A full face or chubby cheeks can be what makes you unhappy. Although you can’t lose weight for one part of your body, there are ways to slim your face. Start with changing your diet and lifestyle. Besides, you should do some exercises specifically for the cheeks. If you don’t see results, you can see your doctor to find out what medical condition or drug is causing the weight gain.
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