If you want to know how to get rid of chubby cheeks, the most effective way is to combine overall body fat loss, healthy lifestyle habits, and, if needed, professional treatments. Chubby cheeks are often caused by genetics, excess body fat, or fluid retention. While you can’t spot-reduce fat just from your face, you can slim down your cheeks naturally by following the right strategies.
Understanding how to reduce chubby cheeks is important for anyone seeking a slimmer, more sculpted facial look. Below, we break down all the proven options—diet, exercise, home methods, and the latest professional treatments—so you can choose what works best for you. We’ll also address common myths and answer frequently asked questions based on the most recent research and expert advice.
For more on this topic, see the Cleveland Clinic’s official guide to facial fat and Mayo Clinic’s advice on fat loss.
What Causes Chubby Cheeks?
Genetics, Body Fat, and Lifestyle Factors
- Genetics: Some people are naturally predisposed to fuller cheeks.
- Overall Body Fat: High body fat percentages lead to fat deposits in the face.
- Diet: Excess salt, sugar, and alcohol can cause water retention and bloating.
- Hormones & Age: Hormonal changes and aging can alter facial fat distribution.
- Medical Conditions: Sudden facial swelling may indicate health issues like hypothyroidism.
Key Tip: Always consult a healthcare provider if you notice rapid or unexplained facial changes.
The Truth About Spot Reduction
Can You Lose Fat From Just Your Cheeks?
No—spot reduction is a myth. According to Mayo Clinic, you cannot target fat loss to one part of your body. As you lose weight through a healthy lifestyle, you’ll gradually notice changes in your face as well.
How to Get Rid of Chubby Cheeks Naturally
1. Adjust Your Diet
- Eat Whole Foods: Focus on vegetables, lean protein, whole grains, and healthy fats.
- Limit Salt & Sugar: Reduce processed foods to avoid puffiness.
- Stay Hydrated: Drink at least 8 glasses of water daily.
- Reduce Alcohol: Alcohol causes dehydration and facial bloating.
2. Exercise Regularly
- Cardio Workouts: Running, cycling, swimming, or HIIT can help burn overall body fat.
- Strength Training: Muscle-building workouts increase metabolism and promote fat loss.
3. Try Facial Exercises (Face Yoga)
- Facial exercises may help tone cheek muscles and improve appearance.
- Example: Puff out your cheeks, move the air side to side, and repeat for 1–2 minutes.
- Evidence: A 2018 JAMA Dermatology study showed some improvement in cheek fullness, though results are modest and require consistency.
4. Practice Good Sleep & Stress Habits
- Get 7–9 hours of quality sleep nightly.
- Manage stress with relaxation techniques to reduce hormone-related water retention.
Professional Treatments for Chubby Cheeks
1. Non-Surgical Options
- Injectable Treatments (e.g., Kybella): Breaks down fat under the chin and jawline. Costs around $1,200–$2,000 per session (2025).
- Radiofrequency or Ultrasound Therapy: Tightens skin and may help reduce mild facial fat.
- Cryolipolysis (“CoolSculpting”): Fat-freezing treatment approved for certain facial areas.
Always consult a board-certified dermatologist or plastic surgeon for these options. Learn more at the American Society of Plastic Surgeons.
2. Buccal Fat Removal Surgery
- Removes fat pads from the cheeks for a permanent slimming effect.
- Cost: Typically $1,000–$4,100 in the US (2025), depending on provider and region.
- Risks: Infection, asymmetry, or unnatural appearance with age.
- Only choose surgical options after exploring non-surgical routes and after consulting a qualified professional.
Frequently Asked Questions About Chubby Cheeks
Can facial massages or gua sha help?
They can temporarily reduce puffiness, but won’t significantly reduce fat. Results require ongoing use.
Will losing weight make my face slimmer?
Yes. As you lose total body fat, your cheeks will become less full.
Are there any supplements that help?
No supplements are proven to specifically reduce cheek fat. Focus on overall wellness.
What if my cheeks suddenly become puffy?
See your doctor. Rapid changes could signal health issues like thyroid disorders or allergies.
Latest Policy Updates (2024–2025)
- Non-surgical facial slimming treatments are now more widely available, but the FDA warns to always use licensed professionals (source).
- Spot reduction remains scientifically unsupported.
- Always verify the latest costs and provider credentials before choosing any treatment.
Conclusion
The best way to get rid of chubby cheeks is through a healthy diet, regular exercise, proper hydration, and—if needed—consulting a medical professional for advanced treatments. There are no shortcuts, but with consistency and the right approach, a slimmer facial profile is achievable.
Ready to start your journey? Try the natural steps first, and consult a qualified expert if you want professional results.
For more information or personalized advice, visit your healthcare provider or a board-certified dermatologist.