How to reduce the flesh at the junction of the chin and neck

Reducing the weight at the junction of the chin and neck requires a combination of whole-body fat loss and local shaping. The main methods include adjusting dietary structure, strengthening aerobic exercise, targeted neck training, improving body habits, and maintaining sufficient sleep.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Control daily calorie intake within a reasonable range and avoid overeating. Choose low calorie and high nutrient foods such as broccoli and chicken breast, and use steaming as the main cooking method. Pay attention to controlling salt intake to reduce facial edema, and it is recommended to drink 2000 milliliters of water per day.

2. Strengthen aerobic exercise

Engage in 4-5 sessions of moderate to low-intensity aerobic exercise for at least 30 minutes per week, such as jogging, swimming, or skipping rope. Maintaining a heart rate in the range of 60% -70% of maximum heart rate during exercise can effectively burn fat throughout the body, including the chin area. Warm up and stretch before and after exercise to avoid sports injuries. Persist for more than 3 months and see significant results.

3. Targeted neck training

Perform neck backward and lateral stretching movements every day, 15-20 times per group, repeating 3 groups. Can be combined with neck resistance training such as lifting the head to resist palm pressure. These movements can enhance the strength of the broad neck muscles and improve the appearance of the double chin. Maintain even breathing and slow movements during training to avoid injury caused by rapid head shaking.

4. Improve body posture habits

Maintain correct sitting and standing posture, and avoid prolonged use of mobile phones or computers with lowered heads. Do 5-minute neck relaxation exercises every hour of work. Choose a pillow of appropriate height while sleeping to prevent excessive bending of the neck. Consciously tighten the chin in daily life, maintaining a 90 degree angle between the jawline and the neck to help shape a clear contour line.

5. Maintain sufficient sleep

Ensure 7-8 hours of high-quality sleep every day to avoid metabolic disorders caused by staying up late. Lack of sleep can increase cortisol levels and promote fat accumulation in the face and neck. Avoid eating and vigorous exercise 2 hours before bedtime, create a quiet and dark sleeping environment, and if necessary, perform a gentle neck massage to help relax. Reducing the weight at the junction of the chin and neck requires long-term adherence to a healthy lifestyle. In addition to the above methods, cold compress or professional beauty equipment can be used appropriately. If stubborn fat accumulation is caused by hormonal abnormalities or genetic factors, it is recommended to consult a professional physician to assess whether medical intervention is needed. During the weight loss process, it is important to pay attention to gradual progress and avoid extreme dieting or excessive exercise that can affect health.