How to Eliminate Under Chin Fat

Fat under your chin can affect your self-esteem and self-confidence. Whether the excess fat occurred due to aging, genetics, fat or fluid buildup, there is no need to resort to expensive surgical procedures, such as liposuction or a neck lift. Simple neck exercises can help firm up the neck muscles while a healthy diet and exercise routine can aid in fat loss. Because losing fat from one area is technically impossible, take on a whole body approach to tackle your fatty chin area.

Instructions

• 1

  Smile, talk, laugh out loud and chew gum whenever you can. All these activities activate your jaw muscles, which helps eliminate your fatty chin area.

• 2

  Eat a healthy diet to help you lose weight, because often excess fat under the chin is due to being overweight. Consume whole grains, low-fat dairy, vegetables, fruits, unsaturated fats such as olive oil and canola oil, and lean protein such as chicken and fish. Avoid sugary, fatty foods that only add pounds.

• 3

  Incorporate a regular exercise routine. Spread 150 minutes of cardiovascular exercise over the week. Go bike riding, walking, jogging or swimming. Look into group sports or take an aerobics class to keep yourself challenged and to avoid boredom. Cardiovascular exercise helps you burn calories, which results in fat loss all over your body, including your chin area.

• 4

  Take on strength training two days of the week to speed up fat loss. Increase and maintain muscle tissue because it revs up your metabolic burning rate when you are at rest. Exercise all parts of your body using free weights, your own body weight and weightlifting machines. Consult a certified trainer if you have questions regarding proper use of equipment and proper form of exercises.

• 5

  Perform neck-firming exercises to tone the muscles under your chin. Stand up or sit in a chair. Lower your chin forward toward your chest. Roll your neck clockwise; bring your right ear to your right shoulder, roll it backward while looking up at the ceiling, and continue to bring your left ear to the left shoulder. Come back to the starting position and repeat the neck rolls five times before switching the direction.

• 6

  Perform side bends to firm up the area under your chin. Stand up or sit in a chair. Look straight ahead. Bend your neck sideways. Aim to bring your right ear as close as you can to your right shoulder, without lifting up your shoulder. Come back to the starting position and perform the same motion to the other side. Repeat the exercise five times.

• 7

  Massage your neck to wake up your lymphatic system, which is responsible for removal of excess fluid. Place your thumbs on the bone underneath your jaw line and add light pressure as you massage backward toward your ears.

• 8

  Watch your salt intake and drink at least eight glasses of water daily. Salt makes you retain water and can bloat you, making your fatty under chin area appear heavier. Watch out for hidden sodium in products such as soups, hot dogs and processed foods. Drink water to keep yourself hydrated, because a hydrated body is less likely to retain water.