The dreaded double chin, or triple chin, or god forbid the quadruple chin is a common problem that some of us are sadly dealing with. Whether it is caused by excess weight, genetics or age, it can be incredibly demoralizing to look in the mirror and see that we have extra fat underneath our chin.
But do not fear, there is an effective solution that we can work on together to reduce our chin fat over time until there is none of that nuisance left. I can confidently say that fat underneath the chin can be diminished with the right techniques and exercise plan; because I’ve been there before. It will take some time of course, you will need to work at it for weeks to see any noticeable changes. The first step in reducing fat beneath the chin is to STOP EATING. I DO NOT mean starving yourself oh my lanta please no. Count your calories. Know how many calories you ate at the end of the day, you need to be as accurate as you possibly can. I’m sure you’ve heard about the saying “calories in calories out”, it’s true. Eating a number of calories per day less than the amount that you burn in one day will cause weight loss. It doesn’t necessarily matter WHAT you eat, as much as how MUCH you eat. Eating at a calorie deficit will help to reduce body fat all over, including under your chin. Keeping that in mind, do not neglect your nutrients that your body needs to function at tip top shape. A diet that includes fresh fruits and veggies, lean proteins, whole grains and healthy fats (nuts, avocados, peanut butter) will make sure that your body receives all of the essential nutrients it needs to stay happy. Personally I have started using healthy meal plans to organize all of my meals, it’s quite nice to have everything written out all neat. You could stop here and simply eat better and watch your double chin disappear in a matter of weeks to months. There are other things we can add though to supplement your new diet and increase the rate that your chin disappears.
Regular exercise is the next step in reducing chin fat, if you couldn’t already guess. Focus on exercises that target the neck and chin area. There are a good amount of these specific chin exercises that I’ll detail for you to do. You should do one of them or a combination of them for 15 minutes a day.
Lower Jaw Push Exercise
This is a simple exercise which targets the area underneath your chin. To do it you repeatedly move your lower jaw forward and backward while having your chin raised up. Three sets of 10 of these will do.
Sounds silly as heck, but believe it or not, the repetitive motion of gum chewing works out the chin and face muscles. This is my favorite method of reducing chin fat because it tastes great.
Fish Face Exercise
This one is pretty self-explanatory and quite effective in reducing your double chin. To perform the fish face you should suck your cheeks in creating a fish face look and hold that for 30 seconds. Do this for 10 reps.
We will ideally incorporate cardio to all of this as well. Cardio will slim down your body when done consistently as part of your routine. That does not mean you have to run every day. Cardio exercises such as running, cycling, swimming or dancing will burn overall body fat and reduce fat beneath the chin. Strength exercises such as planks, crunches and side bends will help to tone and strengthen the muscles around the chin area, while core exercises like sit-ups and push-ups help to burn fat around the abdomen.
Finally, it is important to get a good night’s rest every night. Not getting enough sleep can cause increased levels of cortisol, which is a hormone that encourages fat storage. Aim for at least 8 hours of sleep per night to ensure that your body is able to rest and recover effectively. By following the tips outlined above, you should begin to see a reduction in chin fat. However, it is important to remember that the process takes time and that results will vary from person to person. Be patient, stay consistent and remember that a healthy lifestyle is the key to long-term success.