How to lose weight on the neck and chin

Reducing fat in the neck and chin requires a combination of whole body weight loss and targeted local training. The main methods include adjusting dietary structure, strengthening aerobic exercise, performing neck shaping exercises, improving body posture, and ensuring adequate sleep.

1. Adjusting dietary structure

Controlling daily total calorie intake is the foundation of weight loss. It is recommended to reduce refined carbohydrates and high sugar foods, and increase the intake of high-quality protein and dietary fiber. Choose low-fat and high protein foods such as chicken breast, fish, and soy products, and pair them with vegetables rich in dietary fiber such as broccoli and spinach to enhance satiety and avoid fat accumulation. It is recommended to drink at least 2000 milliliters of water per day to help eliminate metabolic waste.

2. Strengthen aerobic exercise

Engaging in aerobic exercise 4-5 times a week for more than 30 minutes each time can effectively promote whole-body fat burning. Exercise such as brisk walking, swimming, and skipping rope can significantly improve neck line, and keeping the head upright during exercise can simultaneously exercise neck muscles. Combining neck stretching exercises after exercise can prevent stiff lines caused by muscle tension.

3. Neck Shaping Exercise

Targeted neck training can enhance muscle tension, and it is recommended to perform daily movements such as looking up at the sky, neck bending, and chin retraction. Press your tongue against your upper jaw and slowly lift your head to the extreme position, hold for 5 seconds, then relax. Repeat 15 times per group, 3 groups per day can significantly improve double chin. These movements can stimulate the broad neck and jaw muscles, making the contours clearer.

4. Improving body posture

Long term use of mobile phones or hunchbacks with lowered heads can exacerbate neck fat accumulation. Keep your ears and shoulders on the same vertical line, and adjust the computer screen to eye level while working. Perform shoulder and neck wrap around exercises every 30 minutes to avoid edematous obesity caused by poor lymphatic circulation. Proper posture can make the neck visually longer.

5. Ensure Adequate Sleep

Lack of sleep can lead to an increase in cortisol levels, causing fat to accumulate on the face and neck. It is recommended to maintain 7-8 hours of high-quality sleep every day and avoid using electronic devices 2 hours before bedtime. When sleeping on the side, choose a pillow of appropriate height to prevent wrinkles in the neck and obstruction of lymphatic return. Good sleep quality helps regulate leptin secretion. It takes 3-6 months to see significant results in reducing neck fat, and it is recommended to measure changes in neck circumference every week. In addition to the above methods, cold compress or massage can be used to promote local blood circulation, but it is important to avoid skin sagging caused by rapid weight loss. Middle aged and elderly people need to pay special attention to cervical spine protection, and exercise intensity should be gradually increased. If abnormal lumps or asymmetric obesity occur, seek medical attention promptly to rule out pathological factors.