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 exercise, improving body shape, avoiding high salt diets, and ensuring adequate sleep.

1. Control calorie intake

Reducing daily total calorie intake 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 avoid fried foods and sugary drinks. Maintain a moderate calorie deficit daily, but avoid excessive dieting that can lead to metabolic decline. Fruits rich in vitamin C, such as kiwifruit, can be added to the diet to help promote collagen synthesis and improve skin elasticity.

2. Strengthen neck exercise

Training the chin and neck muscle groups can enhance the sense of lines. Recommended daily practice of lifting the head and extending the tongue: after sitting straight, tilt the head back to the limit, and press the tip of the tongue firmly against the upper jaw for 10 seconds; Or do lateral stretching of the neck and gently press the head towards the shoulders with the help of your hands. These movements can effectively exercise the sternocleidomastoid and mandibular muscles, with 15-20 repetitions per training session.

3. Improving body posture

Long term tilting of the head while playing with a phone or computer can accelerate the accumulation of neck fat. Keep your ears and shoulders on the same vertical line, and adjust the monitor to head up height while working. Perform a neck and shoulder wrap exercise once an hour: draw circles behind both shoulders and slightly tilt your head back for 30 seconds. The correct posture can relieve tension in the anterior cervical muscles and avoid the formation of double chins.

4. Avoid high salt diets

Excessive sodium intake can lead to water retention in the face and neck. Keep the daily salt intake within 5 grams and consume less pickled foods, processed meats, and fast food. Replace some salt with herbs, lemon juice, etc. during cooking, and drink moderate amounts of red bean and coix seed water after meals to help promote diuresis and reduce swelling. Pay attention to the sodium content on food labels to avoid hidden salt intake.

5. Ensure Adequate Sleep

Lack of sleep can disrupt the secretion of leptin and ghrelin, increasing the accumulation of fat in the face and neck. It is recommended to maintain 7-8 hours of deep sleep every day and avoid using electronic devices 2 hours before bedtime. You can adopt a lateral sleeping position and choose a pillow of moderate height to prevent neck wrinkles. Regular sleep can also reduce the secretion of stress hormone cortisol and lower the probability of fat synthesis. It takes 3-6 months to see significant results in reducing chin and neck fat, and extreme dieting or local liposuction are not recommended. Daily use can be combined with cold compress massage to promote blood circulation, and use caffeine containing firming skincare products to assist in improvement. If accompanied by thyroid enlargement or sudden neck thickening, seek medical attention promptly to investigate pathological factors. Maintaining a balanced diet and regular exercise habits over the long term is key to maintaining neck line.