Exercises to help you get rid of an annoying double chin.
Do you notice your double chin when taking selfies? You can reduce or eliminate chin fat using several methods, from exercises to surgery.
According to health and fitness expert Chris Demors (USA), a double chin is usually associated with carrying excess weight. If diet and exercise aren't effective, or you want faster results, surgery is an option. Several procedures can reshape the area, remove excess fat, and smooth the skin.
What causes a double chin?
When you have a double chin, it means there's excess fat there and in the surrounding area. According to Dempers, being overweight or obese can often cause a double chin. When people gain weight, many gain weight throughout their body, including their face and chin.
In addition, a double chin can also be hereditary. Some people inherit a stronger jawline, while others have a softer jawline, even if they are not obese or overweight. You may also have sagging skin in that area, which can cause a double chin.
A double chin means there is excess fat in that area and the surrounding region. (Image illustration: Wellness)
Methods to correct a double chin
There is no quick fix for a double chin, nor is there any way to tighten sagging skin or remove fat overnight.
The only way to eliminate a double chin is through exercise and a healthy diet or surgery. And to get noticeable results from non-surgical double chin treatments requires time and patience. The recovery process after surgery is also lengthy.
Eat smart
According tofine ClinicThe food you eat (and how you eat it) promotes healthy weight loss. And that's the best way to naturally get rid of a double chin. But how do you know what to eat and how to cut down on calories when you eat?
To succeed, think about nutrition, not restriction. When you eat more nutritious foods, you can more easily lose weight and maintain it compared to restrictive or trendy diets. While ideal calorie intake varies, Dempers says it's important not to eat less than 1,200 calories a day.
You need the right fuel, nutrients, and fats to support your brain and overall health.
Exercise
When it comes to weight loss, mindful eating goes hand in hand with physical activity. And while full-body exercise every day is crucial, there are also ways to tone your jawline.
To reduce chin fat, you can retrain your jaw and neck muscles by using jaw trainers (small devices that you bite down on to strengthen facial and jaw muscles), and double chin exercises (strengthening neck muscles can reduce the appearance of a double chin).
These exercises are easy to do throughout the day. Some of the exercises include:
First, tuck your chin in:
- Sit or stand as straight as possible.
- Do not press on the chin; gently touch the chin with one of your index fingers.
- Pull your head and neck back. You'll want to move slowly and keep your fingers in the same position. Your fingers should not touch your chin.
- Keep your head and chin in that position for up to 10 seconds.
Now, slowly move your head and chin back to the starting position so that your chin lightly touches your finger again.
- Perform 10 repetitions, repeating 5-7 sets per day.
Secondly, the ceiling-kissing exercise:
The exercise of kissing the ceiling. Photo: Demand Media
- Sit or stand as straight as possible.
Tilt your head back and look up at the ceiling.
Next, try pursing your lips as if you're trying to kiss the ceiling.
- Hold this position for 5-10 seconds.
- Perform this exercise 15 times, repeating it twice a day.
Third, stick your tongue out:
- Open your mouth as wide as possible.
Stick your tongue out until you feel your jaw and neck muscles tighten.
- Hold still for 10 seconds.
- Release and repeat 10 times.
Fourth, neck rotation exercises:
- Sit or stand as straight as possible.
- Bring your chin toward your chest and begin rotating your neck clockwise in a complete circle.
- Keep your shoulders down while performing this movement.
- Repeat 10 times.
Demirs emphasizes that none of these methods can completely eliminate chin fat. However, they can help strengthen your facial, jaw, and neck muscles.
Stronger neck muscles don't necessarily mean less fat. Exercises targeting this area can support the benefits of healthy eating and exercise. But they can't replace that dynamic duo.
"Anyone who follows a healthy diet and exercises an hour a day will lose weight and see it on their face," says Kempers.
And when starting any exercise program, you want to make sure you're doing it correctly. Otherwise, you could overwork yourself and strain dozens of muscles in your jaw and neck or cause other complications, such as temporomandibular joint disorder.
So, take your time and start slowly.
Medical and surgical procedures
If diet and exercise don't help reshape your chin, you might consider double chin surgery. This surgery will remove excess skin and fat around your neck.
