How to Remove Meat from the Chin and Neck

Reducing the weight on the chin and neck requires a comprehensive intervention through dietary control, targeted exercise, and lifestyle adjustments. The main methods include reducing refined carbohydrates intake, strengthening neck muscle exercise, improving posture, controlling total calories, and increasing aerobic exercise frequency.

1. Dietary control

Reduce the intake of high sugar and high-fat foods, increase the proportion of high-quality protein and dietary fiber. Avoid sugary drinks and processed foods, choose protein sources such as lean meat, fish, and soy products, and pair them with high fiber vegetables such as broccoli and spinach. Daily total calorie intake should be controlled within a reasonable range, and a small and frequent meal pattern can be adopted to avoid overeating.

2. Neck Exercise

Conduct targeted training such as lifting the head, extending the tongue, and rotating the neck every day. Raise the head to maintain a tight jawline, with each group lasting for 15 seconds; Slowly rotating the neck left and right can enhance muscle tension. Combined with core training such as tablet support, it can improve overall posture and reduce the probability of double chin formation.

3. Body posture correction

Long term tilting of the head while playing with a phone or computer can worsen the accumulation of neck fat. Keep the earlobes and acromions in the same line, and do neck back stretching every 30 minutes while working. Choose a pillow of appropriate height during sleep to avoid excessive bending of the neck and skin sagging.

4. Aerobic Exercise

Engage in 4-5 whole-body aerobic exercises such as brisk walking and swimming per week, each lasting for at least 30 minutes. This type of exercise can promote whole-body fat metabolism, and when combined with high-intensity interval training, it can accelerate the development of the jawline contour. Timely hydration after exercise helps with lymphatic circulation.

5. Lifestyle Habits

Ensuring 7-8 hours of high-quality sleep helps regulate leptin levels and avoid behaviors such as staying up late, which can lead to metabolic disorders. Smoking cessation and alcohol restriction can prevent facial edema, and daily use can be combined with cold compress to promote local blood circulation. Long term adherence to correct chewing habits can also exercise facial muscle groups.

It takes 3-6 months to achieve significant results in weight loss for the chin and neck, and rapid weight loss in the short term may lead to skin sagging. It is recommended to measure neck circumference on an empty stomach every morning to track progress. If accompanied by thyroid enlargement or abnormal swelling, seek medical attention promptly to investigate pathological factors. Simultaneously paying attention to sun protection and basic skincare, maintaining the elasticity of the neck skin helps to present a shaping effect.