A double chin is a skin-fat fold that appears in the area of the lower jaw. This issue gives the face an unhealthy look of puffiness, heaviness, and a visual deformation of the facial proportions. While fat neck is the saggy skin just beneath the neck or perhaps the “double chin” when you’re taking a selfie can look unpleasant, and makes you many years older than your actual age.
Not only does double chin and fat neck make one feel self-conscious, but it also has negative health effects. It can cause sleep neap, which impairs breathing and disrupts sleep. Also, fat is usually deposited in other areas of the body first. Developing neck fat is usually linked to health issues. Neck fat can be caused by being overweight or obese, which is usually due to poor eating habits and not getting enough physical activity.
No one exercise can eliminate fat in one part of the body, but regular exercise, in general, reduces overall fat. Over time, double chin and fat neck will be reduced as well. However, there are exercises, posture techniques, and lifestyle changes that can help tone up and speed up the process. Here’s what you can do double chin and fat neck. This article would be discussing eight ways to eliminating this condition.
1. Reduce calories:
The number one reason behind double chin and fat neck is obesity, and the main way to combat obesity is to reduce calorie intake. Reducing calorie intake involves avoiding overeating, which in turn will help decrease body fat.
- Switch out high-calorie foods (high-fat meats, baked goods, etc.) for low-calorie, high-fiber foods (lean meats, veggies, fruits, legumes, etc.).
- Eat better sources of carbohydrates, such as sweet potatoes and whole grains, instead of refined grains, such as white rice and white bread.
- Avoid cooking with high-calorie fats such as butter and lard.
- Drink plenty of water throughout the day, as staying hydrated keeps you from feeling hungry.
- If you find yourself snacking in between meals, choose fruits, nuts, seeds, and veggies to crunch on.
- Take your time and eat a bit slower during meals, even if you take only five more minutes than usual, the extra time can help you feel fuller.2.Drink plenty water:
Water is crucial in maintaining good health. It helps your body systems function properly, and helps to offer greater protection against illness.
Moreover, well-hydrated skin is less likely to sag or seem loose. Aim to consume at least two liters of water a day, or more when you sweat a lot or work out. Drinking plenty of water will also help control your appetite, which in turn helps you to lose weight.
2. Be active:
Of course, nutrition is only half the battle. An active lifestyle plays a crucial role in keeping the extra weight off. Most people live a rather sedentary lifestyle, and with poor dietary habits, this leads to weight gain.
Here are some simple activities you can try anytime:
- Cardiovascular exercise at a moderate intensity for at least 30 minutes, five times a week.
- Going for walks on your lunch break from work, or taking short, 15-minute walks throughout the day.
- Resistance training two to three times a week with weights, body weight, or machines to tone your muscles and spur fat loss.
3. The Neck roll exercise:
This is an exercise that you can do even at work. Stand straight or sit upright and turn your head to the side so that your chin seems parallel to your shoulder. Slowly roll your head downwards and to the other side. This exercise also tones your neck and gets rid of neck and shoulder cricks.
4. Self massage:
A self-massage is an effective way to get rid of a double chin. It improves blood circulation, tones facial muscles, and helps remove harmful substances from the skin. Wash your hands with soap and carefully dry them. Apply a cream, gel, or oil on the lower part of your face to aid with the massage. Slightly slide your hands along the lower jaw in the direction from the lobes to the chin without applying too much pressure. After this, repeat the same movement in the opposite direction. Each time you do it increase both the speed and the pressure.
Replace sliding movements with patting, and then with tweaking movements. Finish the massage with a slow and gentle caressing. You can also use natural honey for this procedure if you’re not allergic to it.
5. Practice good posture:
Practicing good posture can also help with getting rid of that neck flab. When you slouch which many people do because of a sedentary lifestyle, using the phone or watching the television, you force your neck into a forward jutting position, which can exacerbate neck pain. Sitting tall without slouching can ease the tension on the neck, as well as strengthen and shape the supporting musculature.
6. Do neck tilts:
There are many neck exercises for you to choose from, and neck tilt is one of the best. It is an effective workout that targets your neck muscles and makes them firmer. To do this, simply move your neck side to side, and then upwards and downwards. You may even need to move your neck front and back, too. It’s a simple exercise that you can do for thirty to sixty seconds a couple times per day.
7. Chin rotation and head lift:
Hold your spine erect. Lead with your chin and gently rotate your head so it moves in a full circle shoulder to chest to shoulder to back. If it seems uncomfortable, stick to semicircles moving from shoulder to shoulder. Shoulders should be down and back throughout the movement. While in head lift one should lie down face-up on the bed, your head hanging off the side. Gently lift and curl your head towards your chest as far as you can. Make sure the shoulders rest flat on the bed. Hold for ten seconds and slowly relax your neck.
Reducing calorie intake can help reduce overall body fat, which in turn can decrease double chin and fat neck. Perform full-body strength training workouts to burn more calories and build a better body composition.
Try direct neck exercises, which can help tone and shape the muscles of the neck, fixing your posture can help take the pressure and strain off the neck and strengthen the muscles as well.