How to lose excess chin fat

Chin fat accumulation can be improved through five methods: dietary control, targeted exercise, posture correction, local care, and medical assistance. Mainly related to abnormal fat distribution, muscle relaxation, poor posture, edema, and genetic factors.

1. Dietary control:

Reducing the intake of refined carbohydrates and high salt foods can effectively improve double chin. Daily calorie intake should be controlled within 120% of the basal metabolic rate, and the proportion of high-quality proteins such as chicken breast and fish should be increased to 30%. Dietary fiber intake should not be less than 25 grams. A high salt diet can cause water retention and worsen chin swelling. It is recommended to control sodium intake below 2000 milligrams. Eating bananas and spinach rich in potassium can help balance body fluids.

2. Targeted exercise:

Perform 10 minutes of neck stretching and jawline training every day. Head up and tongue extension exercise: Lift your head to the limit and press your tongue firmly against your upper jaw for 10 seconds; Mandibular Push Exercise: Use both hands to press against the chin for adversarial training. These movements can enhance the tension of the broad neck and chin muscles, and clinical studies have shown that lasting for 6 weeks can improve mandibular angle clarity by 40%.

3. Posture correction:

Long term use of electronic devices while lowering the head can cause relaxation of the latissimus muscle. Keep the earlobes and acromions in the same line, and use the computer with the center of the screen level with the eyes. Perform shoulder and neck retraction exercises every 30 minutes to avoid a forward leaning posture for more than 1 hour. Correct sitting posture can reduce chin fat accumulation by 25%.

4. Local care:

alternating cold and hot compress method can promote mandibular circulation. First, apply a 40 ℃ hot towel for 3 minutes, then massage the back with a chilled metal spoon for 5 minutes, twice a day. Caffeinated firming essence combined with lymphatic drainage massage from chin to ear can improve local metabolism. Research shows that this method reduces subcutaneous fat thickness by 1.5 millimeters after 8 weeks.

5. Medical assistance:

For stubborn double chin, radiofrequency lipolysis or injection lipolysis needle can be considered. Radiofrequency therapy stimulates collagen remodeling by heating the dermis layer, typically requiring 3-5 sessions. The main component of liposuction needle is deoxycholic acid, which can target the breakdown of adipocytes, but requires professional doctors to operate. These two methods are effective quickly but have side effects such as slight swelling. Improving chin fat requires multidimensional cooperation. In addition to the above methods, it is recommended to ensure 7 hours of high-quality sleep to regulate leptin secretion and avoid drinking water 3 hours before bedtime to prevent morning edema. Aerobic exercise such as swimming, which requires head up ventilation, is more effective. Three times a week for 45 minutes each time can promote whole-body fat metabolism. Long term use of memory pillows to maintain the natural curvature of the cervical spine and avoid side sleeping that compresses the face. Record daily diet and neck circumference changes, usually with significant improvement observed after 3 months of persistence. If accompanied by thyroid enlargement or sudden fat accumulation, it is recommended that the endocrinology department screen for hormone abnormalities.