How to Get Rid of a Second Chin

A second chin, also referred to as a "double chin," can be hard on your self-esteem. Double chins are often due to being overweight, although aging plays a hand as well. The best way to melt away a second chin and regain your self-confidence is by making changes to your lifestyle. Not only do you need to pay stricter attention to your diet, but you also have to become more mobile.

Instructions

• 1

  Reduce your intake of food to promote total body weight loss. Track your calories for a full day to get your current intake and reduce this amount by 500 to 1,000 calories. For example, if you currently eat 2,500 calories, your new intake will be either 2,000 or 1,500. Stick to a stricter diet if you want to lose your chin quickly. Cutting back by these amounts will lead to about 1 to 2 lbs. of total weight loss a week.

• 2

  Reduce your intake of unhealthy foods, especially those that are high in sodium. High-sodium foods can cause water retention which will make your double chin look more prominent. Eat foods that are as natural and healthy as possible like fruits, vegetables, whole grains, low-fat dairy products and lean meats. These foods have a low energy density which means they fill you up but are low in calories.

• 3

  Increase your meal frequency to boost your metabolism and keep your appetite at bay. Eat breakfast, then eat small, balanced, wholesome meals every two to three hours for the rest of the day, such as turkey breast on wholewheat bread with lettuce and tomato.

• 4

  Hydrate your body and save yourself calories by drinking water. Beverages like soda pop, mixed drinks, beer, wine, sweetened tea and dessert coffees are all high in calories which can prevent you from losing weight. Drink water instead and have a glass with each meal to fill yourself up.

• 5

  Choose a type of cardiovascular exercise you enjoy and work out three or four days a week. All forms of cardio burn calories and contribute to weight loss, which will help you lose your double chin. Pick a type of exercise like jogging, biking, stair climbing, step aerobics, jumping rope or elliptical training. Aim for 45 to 60 minutes of training per workout.

• 6

  Lift weights. Weight training builds muscle which has a positive effect on your resting metabolic rate. Choose exercises that target all of your major muscle groups and work out two or three days a week. Aim for 10 to 12 reps per set and do three or four sets for each exercise.

• 7

  Perform a double chin exercise every night before going to sleep. Lie face up with your head resting on your pillow and your body comfortable. Lift your head forward and tuck your chin in toward your chest. Hold this position for two or three seconds, slowly lower your head and repeat 20 to 25 times. For a variation, place a tennis ball between your chin and chest and squeeze it with your chin.