The extra fat or puffiness on your cheeks can be frustrating. While it is impossible to lose weight in just one part of the body, there are several methods that can help reduce the size of your cheeks. Start by making changes in your diet and lifestyle. Then try some cheek exercises. If you don't see any results, it may be worth seeing your doctor determine if the weight gain is related to a medical condition or medication.
Method one: Exercise your cheeks
1- Pronounce "x-o" alternately. Repetition of these sounds will help to engage the muscles in your cheeks and make your face look thinner. Recite them in turn 20 times twice a day.
Tip: This facial exercise can be done in the shower, during your morning dressing, or in other daily activities.
2- Draw in your cheeks like a fish. Pull your cheeks into your mouth, hold them in this position for about 3 seconds, then relax.
Repeat this exercise 20 times a day.
3- Open your mouth wide, hold in this position, then relax. Open your mouth as wide as possible, as if you are about to bite off a large piece of something. Hold your mouth in this position for 5 seconds, then close it and relax.
Repeat this exercise 20 times a day.
4- Roll the air inside your mouth. Rinse your mouth with air as if it were liquid. Do this exercise for a total of 5 minutes a day. You can split this time into intervals of 1, 2, or 3 minutes, or do everything at once.
You can also rinse your mouth with water if desired to strengthen your cheek muscles.
5- Chew gum after every meal. Repetitive chewing movements help to strengthen the lower jaw and make the cheeks look thinner. Chew gum after each meal for 5-10 minutes.
Do not chew gum if it hurts.
6- Smile often. It also helps to strengthen the muscles in your face and draw attention away from your cheeks. Smile and hold the smile for 10 seconds. Repeat this exercise 10 times a day.
As an added benefit, smiling can help improve your mood and feel more confident.
Method 2: Change your diet and lifestyle
1- Eat less salt and sugar. Eating too much salt and refined sugar promotes fluid retention in the body. Like inadequate water intake, it can cause swelling of the face and cheeks due to fluid retention. While you cannot completely eliminate salt and sugar, try to cut back on salty and sugary foods in your diet and opt for foods that are low in salt and sugar.
Instead of salty meats like ham or sausage, eat lean meats like skinless chicken or ground turkey.
2- Eat a healthy diet and cut calories to help you lose weight. The best way to lose weight on your cheeks is to change your diet and try to lose weight. Find your optimal weight and aim to achieve it. To cut calories, eat healthy, low-calorie foods such as fruits, vegetables, whole grains, and lean proteins.
Try downloading a calorie counting app and keep track of how much you consume each day. Keep track of everything you eat and drink in the app, and try not to exceed your daily allowance to start losing weight.
3- Drink plenty of water to help you lose weight and get rid of round cheeks. If you're on a diet, it's best to drink plain water as it is calorie-free and helps to dampen hunger between meals. Lack of fluid can also lead to water retention in the body, which contributes to the plumpness of the cheeks. Drink water as soon as you feel thirsty to stay hydrated.
Keep a water bottle with you at all times and refill throughout the day.
Drink plenty of water if you sweat a lot, such as when exercising or because of hot weather.
4- Drink alcohol in moderation or avoid alcohol altogether. Drinking alcohol can cause cheeks to swell, so avoid or drink in moderation, which means no more than 1 serving per day for women and no more than 2 servings for men. One serving equals 350 milliliters of beer, 150 milliliters of wine, or 45 milliliters of spirits.
Try replacing your evening shake with a cup of chamomile tea or a mixture of soda and fruit juice.
5- Exercise 150 minutes a week to lose weight. This amount of moderate aerobic exercise is recommended to maintain overall health. This will also allow you to burn more calories and lose weight. You can train for 30 minutes 5 times a week, or distribute 150 minutes in another way.
If desired, instead of doing moderate sports, you can devote 75 minutes to vigorous exercises such as running or high-intensity interval training.
Choose the exercises you like so you don't get bored with them. For example, if you enjoy dancing, sign up for dance lessons or practice at home using instructional videos found on the internet.
Tip: Including 2 strength training per week in your exercise routine will also help you lose weight. Do strength exercises for all major muscle groups twice a week: legs, arms, chest, back, abdomen, and buttocks.
6- Sleep more to lose weight. Sleeping well every night can also help you lose weight, so pay special attention to this. Go to bed early enough to sleep at least 7 hours each night. The following measures will also help you get a good night's sleep:
Make sure you can relax while you sleep: for example, get a good set of bedding and keep your bedroom clean, cool, quiet, and dark.
Turn off all electronic devices, including phones, computers, and televisions, at least 30 minutes before bed.
Avoid caffeine in the afternoon and evening.
Method 3: See a doctor
