How to Lose Face Fat & a Double Chin

Being obese or overweight can be to blame for a low self-esteem and a high disease risk. According to the American Heart Association, excess fat increases your chances for developing such conditions as high cholesterol, heart disease and diabetes. Often this fat gets stored in the face and chin area, giving off the appearance of a double chin. The best way to eliminate such a situation is by focusing on total body weight loss. To lose weight in one area, you must lose it in all areas.

Instructions

• 1

  Reduce your caloric intake to make your body burn stored fat for energy. Cut back by 500 to 1,000 calories and you can potentially lose 1 to 2 lbs. of total body weight a week. Stick with foods that are high in fiber, vitamins and minerals like fruits, vegetables, lean meats, fish, low-fat dairy and whole grains. Eliminate foods like cakes, cookies, pastries and burgers. Keep your intake of salt to a minimum as well because it causes water retention.

• 2

  Prepare a meal as soon as you wake up. Eating breakfast will keep you from getting hungry later in the day and will also steer you in the direction of making healthy food choices, according to the American Council on Exercise. Eat something packed with nutrients like an omelet with chopped vegetables.

• 3

  Eat healthy snacks between your meals. Keep these to around 200 calories each and choose healthy foods. Eating snacks will prevent binging and take the edge off your hunger, according to MayoClinic.com. An apple paired with low-fat cheese sticks is a healthy snack example.

• 4

  Sip water through the day instead of high-calorie beverages. Water not only helps reduce water retention, but it is also calorie-free. Replace the soda, sweetened teas, fruit punch, alcohol and dessert coffees with water to spare yourself calories. Have a glass with your meals to fill yourself up and make it easier to not overeat.

• 5

  Choose a type of cardiovascular exercise that you enjoy and work out on a regular basis. Cardiovascular exercise burns calories and reduces fat in your face, chin and all other parts of your body. Aim for 60 to 90 minutes of cardiovascular work four or five days a week.

• 6

  Spend some time doing strength training. Muscle is metabolically active tissue which causes you to burn calories at a high rate while at rest. Perform exercises like bench presses, upright rows, lat pulldowns, triceps extensions, biceps curls and lunges to target all of your major muscle groups. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week.