How to reduce excess flesh on both sides of the chin

The excess flesh on both sides of the chin can be improved by adjusting dietary structure, strengthening local exercise, improving body habits, controlling body fat percentage, and medical assistance if necessary. Fat accumulation, muscle relaxation, edema constitution, poor posture, and genetic factors are the main influencing factors.

1. Adjusting dietary structure:

Reducing the intake of refined carbohydrates and high salt foods can effectively alleviate chin edema type obesity. Daily salt intake should be controlled within 5 grams, and increasing the intake of high potassium foods such as bananas and spinach can promote water metabolism. The protein intake should reach 1.2-1.5 grams per kilogram of body weight, and high-quality proteins such as chicken breast and tofu can help maintain a tight jawline. Avoiding a high sugar diet at night can prevent fat accumulation caused by insulin fluctuations.

2. Strengthen local movement:

Doing 10 minutes of mandibular line strengthening training every day can enhance the tension of the latissimus muscle. The action of lifting the head and spitting out the tongue can exercise the submental muscles, with each group holding for 15 seconds and repeating 20 times. Balloon training can activate the orbicularis oris muscle, and when combined with lateral neck stretching, it can improve the contour of the double chin. The breathing movements during swimming and freestyle strokes have a significant effect on shaping the neck line.

3. Improving body posture habits:

Long term use of mobile phones with lowered heads can lead to relaxation of the broad neck muscles, forming a "tech neck". Maintain a sitting posture with ears and shoulder peaks in line, and raise the screen to eye level when using the computer. Choosing a low pillow during sleep can avoid wrinkles in the neck, and sleeping on one side can easily lead to fat accumulation on one side of the chin. Daily chin retraction training can be performed, using the tip of the tongue to press against the upper jaw to keep the neck vertical.

4. Control body fat percentage:

Facial fat accumulation is more likely to occur when the body fat percentage exceeds 18% for males and 25% for females. Perform 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking and cycling. Strength training can improve basal metabolic rate, and compound movements such as squats and hard pulls have higher fat burning efficiency. When the thickness of chin fat is reduced by 3 millimeters through sebaceous forceps measurement, there will be a significant improvement in facial contour.

5. Medical assistance:

For hereditary double chin, non-invasive treatments such as cryolipolysis or radiofrequency tightening can be considered. Chin liposuction is suitable for stubborn accumulation of fat layer thickness exceeding 1 centimeter, and it is necessary to choose an institution with maxillofacial plastic surgery qualifications. Botulinum toxin injection can temporarily improve the problem of cervical hypertrophy, and the effect lasts for 4-6 months. All medical projects must be implemented after evaluation by professional physicians. Improving chin fat requires 3-6 months to show results. It is recommended to do neck massage once in the morning and once in the evening to promote lymphatic circulation. Using skincare products containing caffeine can assist in reducing swelling. Consuming citrus fruits rich in vitamin C in diet can help with collagen synthesis, and cooking methods such as steaming and cold dishes should be preferred. Warm up and stretch the neck before and after exercise, avoiding sudden and intense head turning movements. Maintain the same measurement position when recording weekly changes in neck circumference, and measure data most accurately on an empty stomach in the morning. If accompanied by thyroid enlargement or sudden neck thickening, timely treatment at the endocrinology department is necessary.