How to lose weight on the chin and neck

Reducing the weight on the chin and neck requires comprehensive interventions such as dietary adjustments, targeted exercise, and lifestyle improvement. The main methods include controlling calorie intake, strengthening neck muscle exercise, improving posture, avoiding high salt diets, and ensuring adequate sleep.

1. Control calorie intake

Reducing daily total calories is the foundation of weight loss. It is recommended to choose high protein and high dietary fiber foods such as chicken breast and broccoli as alternatives to refined carbohydrates and high sugar foods. Avoid eating at night, especially controlling snack intake. Maintain a moderate calorie deficit daily, but avoid excessive dieting that can lead to metabolic decline.

2. Neck muscle training

Targeted training can enhance neck line. The 'looking up at the sky' movement can stretch the anterior cervical muscles, repeating it three times a day; Neck bending exercises can eliminate fat accumulation on both sides; Pressing the tongue against the upper jaw and lifting the head can activate the lower jaw muscles. These movements should be performed slowly to avoid sudden force damage to the cervical spine.

3. Improving body posture

Long term lowering of the head can lead to sagging of the neck skin. Keep your spine upright, your shoulders naturally droop, and your gaze level ahead. When using electronic devices, raise to eye level and do a neck back tilt every 30 minutes to relax. Choose a low pillow during sleep to avoid excessive bending of the neck and the formation of a double chin.

4. Reduce sodium intake

A high salt diet can easily cause facial and neck edema. Control the daily salt intake within 5 grams and avoid high sodium foods such as pickled foods and processed meats. Eating more potassium rich bananas, spinach, and other foods can help balance sodium levels in the body and reduce swelling caused by water retention.

5. Optimize sleep quality

Lack of sleep can increase cortisol levels and promote facial fat accumulation. Ensure 7-8 hours of deep sleep every day and avoid blue light stimulation 2 hours before bedtime. Adopting a side or supine position and using memory foam pillows to support the curvature of the cervical spine can help prevent wrinkles from folding the neck skin during sleep. Reducing chin and neck fat requires consistent adherence to healthy eating and exercise habits, as well as attention to daily posture management. It is recommended to engage in aerobic exercise such as brisk walking, swimming, etc. three times a week in conjunction with neck training, and drink up to 2000 milliliters of water per day to promote metabolism. To avoid rapid weight loss leading to skin laxity, if there is abnormal enlargement of the thyroid area or continuous aggravation of fat accumulation, it is necessary to seek medical attention and check for endocrine diseases in a timely manner. Maintaining a regular daily routine and balanced nutrition over the long term is essential for achieving lasting improvement in facial contours.