How to reduce the flesh and bones from chin to neck

Reducing the flesh and bones from the chin to the neck requires a comprehensive adjustment of diet, strengthening local exercise, and improving lifestyle habits. The formation of double chin is mainly related to fat accumulation, skin laxity or poor posture, and abnormal bone structure requires professional medical evaluation.

1. Dietary control

Reduce the intake of high sugar and high-fat foods, and increase the intake of high-quality protein and dietary fiber. Eat low calorie and high nutrient foods such as broccoli and chicken breast in moderation, and avoid overeating at night. Maintaining sufficient daily water intake helps to eliminate metabolic waste.

2. Targeted Exercise

Perform daily neck stretching and jawline training, such as lifting the head, spitting out the tongue, and bending the neck. Cooperate with aerobic exercise such as brisk walking or swimming, at least three times a week, each lasting more than half an hour. These exercises can enhance the tightness of neck muscles.

3. Posture correction

Avoid using your phone or computer with your head down for long periods of time and keep your spine upright. Choose a pillow of appropriate height while sleeping to prevent excessive bending of the neck. Daily shoulder and neck relaxation exercises can relieve fat accumulation caused by muscle tension.

4. Medical beauty intervention

For stubborn fat, non-invasive procedures such as cryolipolysis or radiofrequency tightening can be considered. Serious bone problems require consultation with plastic surgery to assess whether mandibular angle plastic surgery is necessary. All medical projects must choose formal institutions.

5. Lifestyle habit adjustment

Ensure seven hours of sleep every day to avoid metabolic disorders caused by staying up late. Quit smoking and limit alcohol consumption to reduce facial edema, and regularly engage in lymphatic massage to promote circulation. Maintaining a long-term regular lifestyle is crucial for maintaining effectiveness.

It takes patience and persistence for more than three months to see significant results in reducing chin size, and one should not blindly pursue rapid weight loss. It is recommended to record changes in neck circumference every week, which can be combined with overall weight loss for better results. If there is abnormal pain or discomfort, stop exercising immediately and seek medical examination. You can do more facial expression training in daily life, such as smiling or bulging cheeks, to help activate facial muscle groups. Maintaining good dietary habits and regular exercise over the long term is the key to preventing the recurrence of double chin.