How to Lose Neck Fat: Effective Exercises and Tips to Get Rid of Double Chin

Do you often feel conscious about your chin in photographs or discomfort in the rolls surrounding your neck? Fret not, as this is a pretty common issue for many. If you’re hoping to eliminate it, you’ve come to the right place! This article explores all there is to know about neck fat and double chin, along with providing you with the workout tips you need and more to help you get rid of it and flaunt a slender neck and killer jawline!

Understanding Neck Fat and Double Chin

Neck fat, which is also seen as double chin and fat rolls, is formed when there’s an excess of fat build-up under the chin. This is also known as submental fat and leads to sagging skin and folds in the neck.

Weight gain is often the reason for this, but neck fat can also be present due to other causes, which include genetics, age, and even posture. Some individuals are just predisposed to store more fat in their face and neck, while others have naturally defined bone structures and jawlines. Age is also a factor that affects skin elasticity, loose skin, and sagging, while bad posture can also contribute to this [1]. However, this is not an unsolvable challenge, and with the right lifestyle changes, healthy diet, and exercise routine, excess fat and fat cells can certainly be eradicated for a slimmer neck.

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How to Lose Weight in Your Face: 7 Practical Tips for a Slimmer Look

Face Yoga For Double Chin: Best Exercises To Get Rid Of It

Best Exercises to Reduce Double Chin

The following are five simple double chin exercises that you can easily incorporate into your daily life. These can help you achieve a more defined chin and slender neck by activating your neck muscles and jaw muscles.

1. Chin Tucks

Instructions:

1. Position: Sit or stand up straight with your chin parallel to the floor.
2. Engage: Tighten your core and keep your back straight.
3. Tuck: Slowly pull your chin back toward your neck, creating a double chin. Hold for 5 seconds.
4. Release: Relax and repeat for 10–15 reps, 2-3 sets daily.

2. Fish Lips

Instructions:

1. Position: Sit or stand with your back straight and shoulders relaxed.
2. Make the fish face: Suck your cheeks in and purse your lips, like you’re making a “fish face.”
3. Hold: Keep the position for 5–10 seconds, feeling the muscles under your chin and along your jawline work.
4. Release: Relax and repeat for 10-15 reps, aiming for 2-3 sets per day.

3. Neck Stretches/ Rotation

Instructions:

1. Position: Sit or stand with good posture.
2. Rotation: Slowly turn your head to the right, bringing your chin toward your shoulder. Hold for 5 seconds.
3. Move: Return to the center, then turn to the left and hold for 5 seconds.
4. Repeat: 5-10 times on each side.

4. Ceiling Kisses

Instructions:

1. Position: Sit or stand up straight with your shoulders relaxed.
2. Tilt your head: Look up toward the ceiling, keeping your body still.
3. Pucker your lips: As if you’re giving a kiss toward the ceiling. Stretch your lips as far as you can.
4. Hold: Keep the position for 5–10 seconds, feeling a stretch in your neck and chin area.
5. Relax: Return to the starting position and repeat 10–15 times.

5. Mouth Washing

Instructions:

1. Open your mouth: Open your mouth wide, as if you’re mimicking the action of washing your mouth with water.
2. Move your jaw: Move your lower jaw in a circular motion, first clockwise for 10-15 seconds, then counterclockwise for another 10-15 seconds.
3. Repeat: Perform 2-3 sets of the circular jaw movement.

Lifestyle Changes to Support Neck Fat Loss

There are many small changes you can make to your daily life to help you on this journey, but the most effective way is to lose excess weight gain in general. This can be done by cultivating healthy eating habits with a balanced diet, and of course combining it with cardio and other weight loss exercises.

Try to ease up on the junk food and sugary products, and make sure you’re well hydrated. This will help with ensuring you don’t stay bloated. You can also consider trying out a weight loss program or hiring a dietician to help you in the longer run.

For more workout tips:

How to Measure Hips To Track Your Workout Progress and Health

Upper Body Workout for Women With Broad Shoulders: A Slim and Reduce Guide

Medical Procedures for Neck Fat Reduction

Sometimes, genetics and age can make it quite hard to achieve the results you desire even with all the natural lifestyle changes and double chin exercises. Your body should be embraced for it’s organic health and fitness, but if you wish to undertake cosmetic procedures or settle for it as a last resort that’s totally okay too!

Popular medical procedures to get rid of a double chin and excess neck fat include lipsuction and neck lift surgery. You can also get a chin tuck under a double chin surgery or even face lift to help with a more overall defined appearance. Please ensure that you do your research and choose an option and physician that’s right for you!

Conclusion

In summary, we hope this article was informative in helping you learn about the tools you need to get rid of the pesky double chin and neck fat, and that it is indeed possible to do it with the right lifestyle changes. For more tips on how you can shed fat or manage your weight gain, check out the JustFit app!