Fat Face, Skinny Body: How to Get Rid of Chubby Cheeks

Discover effective strategies for reducing chubby cheeks and achieving a balanced, slimmer facial appearance even with a skinny body in our comprehensive guide.
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Fat Face, Skinny Body: How to Get Rid of Chubby Cheeks
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If you're skinny, it's natural to assume that your face fat should be minimal, right? 

Unfortunately, that's not always the case with some people. 

As many of us have discovered, face fat can be remarkably stubborn and persistent, even when the rest of your body appears to be slim and toned. 

“Fat face skinny body” is a frustrating phenomenon, and it can get demotivating to try to get rid of those chubby cheeks

But don't give up hope just yet! In this article, we'll explore some of the reasons why you might have a fat face despite having a skinny body. 

Besides sharing the best health and lifestyle strategies on how to get skinny cheeks, we will also address your main concerns, such as: 

  • What contributes the most to facial fat?
  • How to prevent facial fat? 
  • Can double chin be genetic?
  • What are the natural and surgical ways to get rid of chubby cheeks?
  • How to tighten your skin naturally?
  • How to lose fat around the face using the most effective face exercises?
  • Facial massage techniques and much more. 

Read on if you’re super eager to know how to get rid of that pudgy, round face and get a more chiseled, defined look!

Understanding Fat Face, Skinny Body Phenomenon

For some individuals, having a skinny body and fat cheeks can be puzzling and frustrating. 

Similar to body fat, facial fat can be attributed to various factors. Typically, individuals who are overweight tend to have plump cheeks. 

However, if you're thin, you're aware that weight gain isn't the cause of any excess weight in your face. Nevertheless, there are other possible explanations for the presence of extra fat in the cheeks.

Are you constantly asking yourself “why do I have a double chin when I’m skinny?”

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Here are the most highlighting factors contributing to fat face:

1. Genetics: 

Genetics is one such factor that can influence facial fat distribution. People with naturally round faces or weak jawlines may be more prone to storing fat in their cheeks, chin, and neck areas. However, even if you've inherited a chubby face, you can still work on reducing fat and toning your facial muscles.

2. Imbalanced Diet:

Another possible cause of facial fat is an imbalanced diet. Eating foods high in refined carbohydrates, such as pasta, rice, white bread, sugary drinks, syrups, and cereals, can contribute to a puffy face. (source)

3. Hormonal Imbalance:

Hormonal imbalances can lead to medical issues and aesthetic concerns alike. Hypothyroidism, a condition in which the thyroid gland doesn't produce enough hormones, can cause weight gain and fat accumulation in the body. The thyroid gland regulates the body's metabolism, and when it's not functioning properly, metabolism slows down, resulting in weight gain. Other symptoms of hypothyroidism include fatigue, hair loss, and dry skin

Moreover, cortisol, the primary stress hormone, can also cause facial swelling and contribute to the accumulation of fat in the face. Therefore, it's crucial to maintain a healthy lifestyle and consult a doctor if you experience any unexplained symptoms.

4. Not Working Out: 

Exercising to lose weight can be an effective approach to reducing facial fat, which can result in the reduction of a double chin and chubby cheeks. Incorporating cardiovascular activities into your routine can help you lose overall body fat, and specific exercises targeting the jaw area can also be beneficial.

5. Unhealthy Lifestyle:

Lifestyle choices can also contribute to the development of facial fat. Therefore, adjusting habits like diet and exercise can help reduce facial fat and prevent its accumulation in the future. By taking control of these factors, you can work towards achieving a slimmer, more defined facial appearance.

Is Double Chin Genetic?

A double chin occurs when excess fat or loose skin under the chin and neck area causes sagging.

Studies suggest that genetics can influence facial fat distribution and increase the likelihood of developing a double chin. However, other factors such as weight gain, aging and incorrect tongue posture can also cause a double chin. 

Maintaining a healthy weight through regular exercise and a balanced diet can help prevent the development of a double chin, regardless of the underlying cause.

What Science Says About Chubby Cheeks and Excess Facial Fat

When a person accumulates excess fat on the sides of their face, it can lead to a chubby appearance. 

Dr. Joseph Cruz, a plastic surgeon based in Orange County, California, notes that this can result from a range of factors, including weight gain due to an unhealthy diet, a lack of physical activity, aging, or genetics. While genetics can play a role in fat distribution, many other factors also influence where fat is stored in the body. 

Even if two people have the same body fat percentage and weight, genetic differences, hormones, and lifestyle choices can lead to differences in appearance. 

Research has estimated that fat distribution is 22% to 61% heritable, indicating that environmental factors and personal choices play a significant role in determining how much fat is stored and where it accumulates in the body.

Losing excess weight and achieving a slimmer, healthier appearance requires a commitment to sustainable and healthy weight-loss strategies. It's important to remember that progress takes time, and everyone's weight loss journey is unique. 

  • Rather than becoming discouraged by slow progress, focus on persistence and consistency in making positive changes to your diet and lifestyle. 
  • By prioritizing your health and committing to long-term success, you can achieve your goals and enjoy the benefits of a slimmer, more confident appearance.
  • If you’re battling double chin issues, a simple shift in your tongue posture can help big time.

Let’s discuss the importance of proper tongue posture for an aesthetically pleasing face in detail. 

The Role of Tongue Posture in Facial Appearance

Tongue posture, or the position of the tongue in the mouth, is an often-overlooked factor in facial appearance. 

While most people are unaware of it, incorrect tongue posture can contribute to a face appearing more fat due to sagging skin under the chin. This can lead to the appearance of chubby cheeks or a double chin, which can be difficult to get rid of through traditional weight loss methods.

However, there is a potential solution for those seeking to improve their facial appearance through better tongue posture. This practice is known as "mewing," which involves placing the tongue in a specific position against the roof of the mouth. 

Read our ultimate guide on how to properly mew.

When the tongue is properly positioned and pressed against the palate, it results in the skin being lifted, enhancing the jawline and creating a slimmer facial appearance.

It's important to note that mewing does not directly reduce fat in the face, but rather works by improving tongue posture and overall facial structure. 

Adopting the habit of mewing, or proper tongue posture, can be made easier with the help of our Mewing App.

Let’s further discuss in details how mewing can help you get a more defined and attractive facial appearance. 

Benefits of Mewing for a Leaner Face

Major benefits of mewing for a slimmer and attractive face:

  • Improved Tongue Posture: 

Mewing can help to improve tongue posture, which can in turn improve the appearance of the face. Many regular mewers have reported positive results with their mewing before and after photos

  • Enhanced Jawline: 

By pressing the tongue against the palate, mewing can help to tighten the muscles in the jawline and create a more defined appearance.

  • Reduced Double Chin: 

Mewing can also help to lift the skin under the chin, reducing the appearance of a double chin and creating a leaner look.

  • More Youthful Appearance: 

By improving the overall structure and definition of the face, mewing can create a more youthful and rejuvenated appearance.

  • Non-Invasive: 

Unlike surgical procedures or invasive treatments, mewing is a non-invasive technique that you can practice regardless of where you are. 

  • Potential Long-Term Results: 

With consistent practice, mewing may lead to long-term improvements in facial appearance, helping individuals to maintain a leaner, more defined look over time.

By consistently practicing mewing and pairing it with other healthy habits, such as regular exercise and a balanced diet, you can achieve sustainable progress towards your goals. This will also let you enjoy the benefits of a leaner and more defined face.

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Natural Ways To Get Rid Of Chubby Cheeks

Although chubby cheeks are adorable on babies and children, they're not always desirable for adults. Excess facial fat can make people appear older and heavier than they actually are. 

Fortunately, there are natural methods to eliminate chubby cheeks, such as adjusting your diet and lifestyle, and consuming certain foods and nutrients. 

Now, let’s get into the details of the most effective ways to reduce facial fat and achieve a skinnier and attractive face.

Adopt The Following Diet and Lifestyle Changes For Skinny Cheeks 

Don’t you think it’s time you lift your sculpted jaw and walk with supreme confidence? 

Below are perfectly doable lifestyle and diet-related approaches that you can incorporate into your daily routine to achieve the healthy and confident life you desire.

Stay Hydrated: 

Drinking more water can help flush out toxins from your body, improve your digestion, and reduce bloating. Aim to drink at least eight glasses of water daily, and consider drinking more if you exercise or live in a hot climate.

Limit Your Alcohol Consumption:

Alcohol dehydrates and can cause inflammation, leading to bloating and puffiness in the face. Research shows that limiting your alcohol intake can help you reduce facial fat. If you do drink, stick to one or two drinks per day and drink plenty of water to counteract the dehydrating effects of alcohol.

Cut Back On Refined Carbs And Sugar:

A research study shows that defined carbs and sugar can cause insulin spikes, leading to weight gain and bloating. Limiting your intake of these foods can help you reduce excess face fat and get skinny cheeks. It’s important to focus on eating complex carbs, such as whole grains and vegetables, and choose natural sweeteners, such as honey or maple syrup, in moderation.

Watch Your Sodium Intake:

Consuming excess sodium can cause water retention, leading to facial puffiness and bloating. By reducing your sodium intake, you can help reduce excess fat around your face. 

  • Experts recommend limiting your sodium consumption to no more than 2,300 milligrams per day, and using herbs and spices to flavor your food instead of salt.

Eat A Well-Balanced Diet:

Eating a well-balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats can help you with a leaner face. Aim to eat various colorful fruits and vegetables, such as leafy greens, berries, and citrus fruits, which are rich in antioxidants and other nutrients that can help support healthy skin.

Get Enough Sleep:

Getting enough sleep is essential for maintaining overall health, including healthy skin. Aim to get at least seven to eight hours of sleep per night and establish a regular sleep schedule to help regulate your body's natural sleep-wake cycle.

Manage Stress:

A study confirms that stress can be a culprit for weight gain, majorly contributing to facial fat. Managing your stress levels through practices such as meditation, yoga, or deep breathing exercises can help you reduce facial fat and promote a leaner face.

Nutrients Intake That Support Skin Elasticity And Collagen Production:

Incorporating Vitamin C and E in your diet can help support skin elasticity and collagen production. 

  • Vitamin C plays a key role in the formation and maintenance of connective tissue in the skin.
  • Vitamin E is a powerful antioxidant that aids in the repair of damaged collagen fibers and protects skin cells from damage. 

Make sure to include these important nutrients in your diet to maintain healthy and youthful-looking skin.

Add Cardio To Your Routine:

Cardiovascular exercises, such as jogging, cycling, or swimming, are a great way to burn calories and reduce overall body fat, including facial fat. By committing to at least 30 minutes of cardio each day, you'll be well on your way to a more defined facial structure.

For optimal results, consider combining strength training with cardio exercises. However, it's important to be mindful of your breathing techniques, as this can greatly impact your workout. 

Determine whether nose-breathing or mouth-breathing is better for you before you begin exercising, so that you can optimize your breathing and improve your overall performance.

You must be tempted to start your journey towards a more attractive and toned facial appearance, right?

To make sure you reap the best benefits of the above-mentioned approaches, you need to take an extra step forward. 

Effective Face Exercises To Get Rid Of Chubby Cheeks And Tighten Your Facial Muscles

Facial Exercises To Reduce Face Fat
Facial Exercises To Reduce Face Fat

Discover how to shed those extra pounds off your face with these enjoyable and achievable facial exercises:

Tongue Posture Exercise – Mewing:

You can enhance your facial aesthetics by exploring the benefits that come with practicing the mewing technique. Mewing is a facial exercise that involves placing your tongue in its natural resting position. 

Correct tongue posture helps align the jaw and teeth, encourages forward facial growth, and strengthens facial muscles, which ultimately improves the overall appearance of your facial features. Make sure to avoid potential mewing mistakes that might hurt you and hinder your progress. 

Everything you need for mewing in one app:

1. Learn the correct technique

2. Make it a habit

3.Track your progress


Lip Pull Exercise:

This exercise targets the muscles around the lips and cheeks. To practice Lip Pulling:

  1. Simply pull your lips upward.
  2. Try to smile while keeping your lips in the same position. 
  3. Hold for 10 seconds and repeat 10 times.

Chin Lift Exercise:

This exercise targets the muscles in your neck and chin. To practice Chin Lifting:

  1. Tilt your head back and look up towards the ceiling. 
  2. Pucker your lips and hold for 10 seconds. 
  3. Repeat 10 times.

Fish Lip Exercise:

This exercise targets the muscles around the mouth and cheeks. Here’s how to do fish lip exercise:

  1. Suck in your cheeks and lips, as if you were making a fish face. 
  2. Hold for 10 seconds.
  3. Repeat 10 times.

Jaw Release Exercise:

Whether you have high cheekbones or low cheekbones, consistent jaw exercises can effectively target excess facial fat and help you attain a flawless appearance.

Here’s how you do it:

  1. Move your jaw up and down as if you were chewing. 
  2. After a few seconds, open your mouth wide and stick out your tongue. 
  3. Hold for 10 seconds.
  4. Repeat 5 to 10 times.

Mouthwash Exercise:

This exercise targets the muscles around the mouth and cheeks. 

Here is how you do it: 

  1. Fill your mouth with water and swish it around for 30 seconds. 
  2. Spit the water out.
  3. For better results, repeat 10 times.

Blowing Air:

Strengthening and toning the muscles in your neck and face is made easy with the simple act of blowing air. It can provide a natural lift and help slim down your facial appearance. 

To perform this exercise:

  1. Find a comfortable seated position.
  2. Tilt your head back to face the ceiling. 
  3. Pucker your lips and exhale for 5-10 seconds. 
  4. Give it a try and notice the difference in your facial structure.

Raising Eyebrows:

To perform eyebrows raising:

  1. Open your eyes wide and lift your eyebrows. 
  2. Place your index and middle fingers between your brows, while resting your remaining fingers on your face. 
  3. Repeat this exercise in three sets of 30 seconds each.

By doing so, you can experience the full benefits of this facial exercise.

Chewing Gum For a Leaner Face: 

Chewing gum helps your jawline by exercising the muscles in your mouth and neck, resulting in a more defined and toned appearance.To reap the benefits, try chewing gum for 10 minutes twice a day. 

However, keep in mind that if you have jaw-related issues like TMJ disorders, this exercise may not be suitable for you. As with any exercise routine, it's always wise to consult with a healthcare professional before beginning.

Chin Tucks:

Chin tucks exercise targets the muscles in your neck and chin. Tuck your chin in towards your chest and hold for 10 seconds. You can repeat it 10 times for effective results.

Yoga Poses For Face Fat Reduction

Yoga poses can also be a helpful way to reduce facial fat. Give these poses a try:

Simha Mudra (Lion Pose)

This pose targets the muscles in your face and neck. 

  1. Sit on your knees with your back straight. 
  2. Open your mouth wide and stick out your tongue as far as possible. 
  3. Roar like a lion and exhale deeply. 

Jivha Bandha (Locked Tongue Pose)

This pose targets the muscles in your face, neck, and throat. 

  1. Sit on your knees with your back straight. 
  2. Roll your tongue and place the tip behind your upper teeth. 
  3. Inhale deeply and hold your breath for 10 seconds. 
  4. Release and repeat 10 times.

Facial Massage Techniques For Improved Circulation And Lymphatic Drainage:

Facial massage is an excellent way to promote better circulation and lymphatic drainage, leading to:

  • Reduced puffiness (chubby cheeks) 
  • Boosted radiance, and
  • More toned and sculpted facial appearance. 

One popular technique is GuaSha, which uses a smooth tool like a jade roller or a flat stone to massage and scrape the skin gently.

Guasha technique for healthy facial appearance 

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The idea behind GuaSha is that by massaging the face with gentle pressure, you can help to:

  • Stimulate the lymphatic system, which is responsible for removing waste and toxins from the body.
  • Reduce inflammation and fluid retention in the face, resulting in a more sculpted and toned appearance.
  • Increase blood flow and oxygenation in the skin, which can improve the overall health and appearance of the complexion.

To perform GuaSha on your face:

  1. Apply a facial oil or serum to your skin.
  2. Use a GuaSha tool to gently scrape and massage the skin in upward and outward motions, working from the center of the face outwards.
  3. Focus on areas where you have excess fat, such as the cheeks and jawline.
  4. Be sure to use gentle pressure to avoid causing any discomfort or irritation.
  5. Repeat the process several times a week for best results.

Other facial massage techniques that can be beneficial for reducing chubby cheeks fat include:

  • Lymphatic drainage massage, which involves using gentle pressure to stimulate lymphatic flow.
  • Deep tissue massage, which can help to break up stubborn fat deposits in the face.

Medical and Surgical Options for a Leaner Face

Although losing weight and facial muscle exercises can help in reducing excess facial fat and achieving a slimmer face, the effectiveness of these methods varies from person to person. 

In some cases, these methods may not be enough to achieve the desired results.

If that’s the case with you, here are some go-to surgical methods to achieve skinnier face: 

1. Liposuction For Chubby Cheeks

Liposuction is a popular cosmetic procedure that involves removing excess fat from the face. This is done by making a small incision and using a small tube to suction out the fat. It's important to note that liposuction is an invasive procedure that comes with risks and potential complications.

2. Buccal Fat Removal Surgery

Buccal fat removal surgery is a straightforward way of getting rid of excess fat in the area between your cheekbones and jaw. It can be performed alone or in conjunction with other cosmetic procedures to address multiple features at once. 

It's crucial to conduct thorough research and seek advice from a healthcare expert to determine which option is suitable for your needs. 

Despite the significant results these procedures can provide, they come with recovery time and potential risks. Additionally, maintaining a healthy diet and exercise routine can extend the outcome of these treatments.

Final Word - Fat Face With Skinny Body 

Confidence and self acceptance 

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While you’re on the lookout for how to get rid of cheek fat, it’s important to remember that your worth and value are not determined by the shape of your face. Society's beauty standards can be harmful, and it's okay to feel frustrated or a little self-conscious about your looks. But make sure it doesn’t take a toll on your mental well-being. 

Instead, you can use it as a motivation to work on yourself and your lifestyle. 

Consider incorporating mindful practices and self-acceptance as part of a comprehensive approach to achieving your goals. 

You can go for any reasonable approach discussed in our guide. For example, mewing – a simple tongue posture technique that can help with a sharper jawline and your desired look. 

Try using the Mewing App, which offers a user-friendly guide and regular reminders to help maintain proper tongue posture.

With patience and determination, your desired results are just within the reach!

FAQs – Fat Face With Skinny Body

Why do I have chubby cheeks when I am skinny? 

Chubby cheeks can be due to genetics, age, or even diet, and it's not uncommon for skinny people to have chubby cheeks.

Can I lose cheek fat? 

Yes, you can lose cheek fat through a combination of diet, facial exercises, and cosmetic procedures like buccal fat removal. It’s recommended to go for healthy diet and lifestyle changes with effective face exercises mentioned above. 

How can a skinny person lose face fat?

A few recommended methods that can help a skinny person achieve a slimmer face involve:

  • Mewing regularly 
  • Gaining more body muscles
  • Practicing facial exercises 
  • Eating healthy
  • Managing stress 

What is the best way to lose cheek fat?

The best way to lose cheek fat is through a combination of a healthy diet, cardio, and regular exercise. If you’re opting for a surgical method, it's important to consult with a qualified professional to determine the best course of action for your individual needs.

How to get rid of chubby cheeks in 1 week?

It's not realistic to expect to get rid of chubby cheeks in just one week, as it takes time and consistency with diet, exercise, and possibly cosmetic procedures. If consistent and long-term results are what you seek, you can start parcticing mewing today!

Download Mewing App to have a helping hand with your attractive facial appearance journey!

The information provided in this article is intended for educational and informational purposes only and should not be construed as medical advice or a substitute for professional guidance. Mewing and other techniques mentioned on this website may not be suitable for everyone, and individual results may vary. We strongly recommend that you consult with a qualified healthcare professional, such as an orthodontist, dentist, or myofunctional therapist, before starting any new oral or facial exercises, particularly if you have existing dental, orthodontic, or health concerns.
Written by
Yury Nebyshynets
June 27, 2023