How to Get Rid of Big Fat Cheeks

Some people notice weight gain in their face before they notice it anywhere else. Unfortunately, you cannot get rid of big fat cheeks without losing weight throughout the body, unless you undergo a procedure such as liposuction. You can tone your cheek muscles to help contour your face, but this tone will not show unless you lose the fat sitting over your cheek muscles. The healthiest way to lose weight involves consuming fewer calories and burning more calories.

A woman enjoying a bowl of fresh fruit on the sofa. (Image: monkeybusinessimages/iStock/Getty Images)

Calorie Counting for Weight Loss

Step 1

Consult a health care professional for help determining an appropriate daily caloric intake. Because your energy needs rely on several factors -- including your weight, height, age, activity level and body composition -- you cannot accurately estimate your calorie needs on your own. Your health care professional will also detect any health issues that might affect your weight loss journey.

Step 2

Subtract 500 from your daily calorie needs for healthy weight loss. If you continually consume 500 calories less than you take in each day, you will lose weight at a rate of appropriate one pound per week.

Step 3

Record all of your meals, including your portion sizes, in a food journal, so that you can calculate your daily caloric intake and ensure you're sticking to your goals.

Step 4

Eat a minimum of three meals a day. Skipping meals can lead to overeating at night. Breakfast will help jump-start your metabolism and prepares it for the day, according to the Cleveland Clinic.

Step 5

Eat fresh whole grains, fresh fruits and vegetables with the skins. These foods contain a lot of fiber and nutrients to keep your body full longer and fill you up faster than the simple carbs found in white bread and potato chips, according to the Centers for Disease Control and Prevention.

Step 6

Watch your portion sizes. The Cleveland Clinic suggests you fill a quarter of your plate with lean protein, a quarter with unrefined whole grain and half the plate with colorful vegetables.

Step 7

Drink more water and consume fewer high calorie drinks.

Burning Calories

Step 1

Increase your daily activity level. Burn more calories each day by finding ways to exercise such as taking the stairs, parking farther away from your destination or getting off the bus or train a stop earlier.

If you burn an extra 500 calories per day, you will lose weight at a rate of one pound per week. If you do this in combination with restricting your calorie intake by 500 calories, you will lose approximately 2 pounds per week.

Step 2

Plan at least 180 minutes each week for moderately intense workouts. The American College of Sports Medicine recommends exercising at a moderate intensity for 30 to 60 minutes on most days of the week. Exercise for a minimum of 10 minutes at a moderate intensity during one session.

Step 3

Perform strength training exercises twice a week. Perform 10 to 12 exercises that work to train most body parts at a resistance level that makes you struggle after performing eight to 12 repetitions.

Cheek Puff

Step 1

Take a deep breath.

Step 2

Puff air into your cheeks.

Step 3

Hold the air in your cheeks for five seconds by closing your lips.

Step 4

Press the air to your left cheek for five seconds.

Step 5

Press the air to your right cheek for five seconds.

Lip Pucker

Step 1

Pucker your lips as though you were going to kiss someone.

Step 2

Hold the pucker for five seconds.

Step 3

Move the pucker toward the right side of your face.

Step 4

Move the pucker to the left side of your face.

Step 5

Repeat 10 times.

Things You'll Need

  • Water

  • Fruits with skin

  • Vegetables with skin

  • Whole grain foods

Tip

If you do not live an active life, start your exercise program slowly and build up your intensity and duration over a period of weeks or months, according to MedlinePlus. Exercising at a moderate intensity involves increasing your heart rate and breathing to a point that you can talk, but cannot sing, according to the American College of Sports Medicine.

Warning

Contact your doctor prior to starting any diet or exercise plan. Do not restrict your calories or increase activity to the point of causing unsafe weight loss. If you lose an average of more than 2 pounds per week, you face a risk of health issues caused by rapid weight loss, including a slow metabolism and loss of muscle mass.

REFERENCES & RESOURCES
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