In this article, we will break down in detail everything you need to know in order to get rid of double chin, neck fat and fat under the chin.
We will look at the causes, ways to get rid of, and give a list of exercises for double chin and neck fat.
Often if you see a double chin and neck fat in the mirror it is a sign of gaining weight or obesity, but this is not always the case. Let's look at the main causes and factors influencing the appearance of a double chin.
Age is a natural cause of the appearance of a double chin. The older you get, the less elastic your skin is, which contributes to sagging under your chin.
Genetics affect both the shape of your jaw and the distribution of fat in your body. People with a family history of double chins are more likely to develop them themselves.
“Some people inherit a stronger jawline while others have a softer one, even if they are thin,”
Although being overweight isn't always the cause of a double chin, it can definitely contribute to it. High-calorie diets, processed foods, and unhealthful fats lead to fat accumulation all over the body, including under the chin.
Incorrect tongue placement in the mouth can make a big difference in the appearance of your jawline. A tongue that is not pressed against the palate will cause the skin under the chin to sag and visually increase a double chin.
Check out our guide on proper tongue posture to quickly improve your double chin.
Poor posture can lead to weakened neck muscles and sagging skin under the chin.
Even skinny people can have a double chin. There can be several reasons for this, as we described earlier.
Causes of double chin in skinny people:
A double chin and neck fat can appear because of many reasons, but more often because of their combined effect. So to get rid of a double chin naturally and without surgery it is worth using a comprehensive approach. Below we will explain the main aspects of such an approach.
Natural ways to reduce double chins and neck fat focus on:
Let's take a closer look at natural ways to get rid of a double chin and sagging skin.
Weight loss is probably the best way to get rid of a double chin and neck fat as well as improve your overall health.
Being overweight is the most common cause of noticeable fat under the chin and on the neck, so losing weight will help get rid of fat all over the body, including the neck and face fat.
Reducing calorie intake by 500 calories a day usually results in a loss of 0.5 kg (~1 pound) per week.
It is important not to starve yourself, but to reduce calories gradually so that you can maintain this diet over time.
Your daily diet should include vegetables, fruits and lean meats to provide your skin with enough vitamins and micronutrients and not overload it with extra calories.
Cardio exercise is the best way to burn calories and reduce your neck and face fat (as long as you spend more calories than you consume).
The best cardio workouts are:
One of the causes of sagging skin under the chin and the appearance of a double chin is a weak and untrained neck, jaw, and tongue muscles. Regular exercise helps to strengthen and tighten the muscles, which improves the appearance of the neck and chin.
There are many effective double chin exercises, keep reading the article to learn about them.
Incorrect tongue positioning leads to sagging skin under the chin and the appearance of a double chin and a perception of fat on the neck. Just see what results can be achieved by adopting good tongue posture in these before and after photos.
If your tongue is not normally pressed all the way to the palate (especially the posterior third), you have great potential to improve your appearance with a technique called mewing. Check out our in-depth guide on mewing.
The sun's exposure causes premature skin aging, wrinkles, and sagging. Use a sunscreen with at least 30 SPF to protect your skin against the harmful effects of UV light.
Well-hydrated skin has much better elasticity and is not prone to sagging. Drink a sufficient amount of water every day to maintain a good level of hydration.
It goes with the previous point. You can hydrate and saturate your skin with vitamins not only from the inside, but from outside as well - using patches, masks and moisturizers. Use products specifically labeled for neck firming or tightening.
Use lymphatic massage techniques to distribute lymph and improve circulation. Distribute the creams in movements from the center to the sides and upward to enhance the outflow.
Use hand massagers (gua sha) to maximize circulation and drainage.
These types of treatment can be prescribed by your doctor, if necessary.
If you want quicker results, lipolysis therapy may be an option for you. There are two types of lipolysis - injections and laser. Injections dissolve fat cells, while laser kills them with heat. The procedure must be repeated many times over several weeks and can have side effects in the form of pain, swelling, and bruising.
Kybella is a targeted injection of deoxycholic acid for getting rid of a double chin. The cost per injection ranges between $900 and $1000, and several injections may be needed to achieve results.
Coolsculpting is similar in principle to lipolysis or laser, but this time cold is used to destroy fat cells.
The cost of CoolSculpting in the neck area starts at around $700.
One of the most popular questions is how to get rid of a double chin in 1, 2, 3, 4, 5 days or a week. This is not surprising - everyone wants to lose double chin fast, and often you need it in time for a specific occasion - a party, a photo shoot, a vacation, or another important event.
Let's first understand if it is possible at all to get rid of a double chin at home in a short period of time.
Let's be realistic - you are unlikely to lose significant weight in such a short period of time. Lymphatic massage and exercise must be done on a regular basis to have an effect.
What can have a visible effect in a short period of time is correcting the tongue position in your mouth:
Install the mewing app, take the training, set reminders, and do the jawline workout every day. It's unlikely to become a habit for you in a few days, but you'll at least learn to consciously make your double chin smaller.
In a few weeks this position of the tongue will become habitual, the chin muscles will begin to strengthen and the effect will become even more noticeable.
Do these face exercises to lose double chin.
This exercise is good for getting rid of a double chin, and also helps to reduce wrinkles and sagging skin under the chin.
Repeat this exercise 3 times.
"Moon kissing" is one of the most effective jawline exercises.It is similar to the previous one, but gives a bigger load on muscles.
Another effective exercise to get rid of double chin
Do you want to get rid of those chubby cheeks? This exercise will help tighten your cheeks and chin muscles.
The instructions are very simple:
In face yoga, this exercise is called the "roaring lion" and helps tighten your face and lose fat under your chin.
This exercise tightens the sagging skin on the neck and under the chin
It's not so much an exercise as it is the correct position of the tongue, which you should keep at all times. it will help greatly reduce the size of a double chin.
Hold this position constantly to get rid of double chin, emphasize the jaw line, straighten crooked teeth and improve nasal breathing. Read our in-depth mewing guide here.
You will need gum for this exercise. It is designed to strengthen the tongue muscle and tighten the skin under the chin.
Getting rid of neck fat is not fundamentally different from getting rid of fat in other places.
Here's how to get rid of neck fat:
Here are some exercises to help get rid of neck fat:
Most of the exercises we described earlier are aimed at the double chin as well as the neck. However, there are some more specific exercises that will help you to get rid of fat and sagging skin on your neck at home and quikly.
Exercises to get rid of neck fat:
Be careful with your neck exercises and always warm up and stretch well before you start.
This is a good basic exercise that works many of the muscles in the neck.
It is very important not to move your shoulders, keep your back straight and not to bend your shoulders.
For this exercise, you will need a small 9-10 inch squeezable ball.
The following exercises are effective not only for the neck, but also for highlighting and emphasizing the collarbone. They can be done at home and give quick results.
Chewing is a separate type of exercise that can help reduce the double chin and emphasize the jaw line.
Chewing is a natural exercise for human facial muscles and the modern diet does not always provide the necessary workload.
There are several ways to add extra exercise to the muscles of the jaw:
In any case, be careful and observe the following rules:
If you have problems with your temporomandibular joint or if you notice signs of bruxism or masticatory muscle tone disorders (hypotonus or hypertonus) you should first consult a specialist.
Chewing gum can indeed give your face a slimmer appearance by giving you a more pronounced jaw line and improved facial muscles tone.
In addition to chewing gum, the correct positioning of the tongue also has a strong effect on the perception of your face. Take a look at the before and after proper tongue positioning photos.
Any changes in our bodies do not happen immediately. A double chin and neck fat are no exception. In order to achieve results, it is necessary to set yourself up to exercise regularly and over a long period of time.
The best way to get into an exercise regimen is to set yourself a specific goal, such as a 30-day double chin workout challenge. It doesn't mean that you should stop exercising after 30 days, just that it will be much easier to continue after that time.
To save your time you can use a pre-made workout compiled by experts, which already has all the necessary exercises: GET STARTED WITH MEWING.APP
If you want to compose a training program on your own, then follow the following principles:
Fat and muscle in the neck and chin area are not very different from fat and muscle in other parts of the body. Muscles will strengthen and tighten in response to exercise, and fat will be burned if fewer calories are consumed than are spent. There is no magic involved.
See how people are able to get rid of a double chin just by improving the position of the tongue on these before and after photos. Add to that neck and double chin exercises and you can achieve even more.
Preventing double chins is based on the same principles as getting rid of them:
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