Spot-specific exercises are not an option for fat loss. If you are gaining 40 pounds, it is impossible to get flat abs by eating a lot of ice cream and fries. The first step to losing neck fat will be to lose some weight.
How to get rid of a Fat Neck
Let’s say you have lost some weight. Genetics plays a part in where fat is stored in your body. For some, the neck is the most problematic. If you eat right but still have a double chin, then the right moves can help to tone and define your neck. Jenkins says that these exercises are not difficult. Jenkins adds that a professional could be a good option for strengthening this area due to the delicate nature of this region.
Causes
A double chin can be caused by many factors. One is genetics. If you have double chins, your chances of getting them are higher if there are other relatives with them. A higher weight can also lead to an increase in submental fat, which is an additional layer of fat around the neck and chin. As you age, your skin begins to lose its elasticity and sags in previously tight areas. This is most common in the neck and chin area. Poor posture can lead to a double-chin and loosening of the muscles around your neck and face.
Exercise
It is easy to tighten your skin and lose fat around the neck and chin by exercising. These exercises, also known as facial yoga, help tighten the area around your double chin. These exercises can be found online by simply doing a Google search for facial yoga. You will find videos and instructions that will help you to create a facial exercise plan. The exercises can all be completed in minutes and will not take up much of your day. You might also be known as “Kiss the Sky” (or “Whistle at the Ceiling”), which involves you keeping your back straight and tilting your chin towards the ceiling. Then, hold the position for approximately 20 sections and then repeat the process 10 times.
Weight Loss
Sometimes, weight gain can lead to a double-chin. Losing weight can help reduce the fat layer under your chin. There are many ways to lose weight. However, there are some easy steps that you can do to help you achieve your weight loss goals. You can achieve significant weight loss by combining changes in your diet with exercise.
According to the Mayo Clinic, you can lose between 1-1.5 and 750 calories per day in order to achieve safe and sustained weight loss. You can reduce your intake of sugars and saturated fats while also limiting your portion sizes. The Center for Disease Control and Prevention recommends that you do 150 minutes of moderate-intensity aerobic activity and 75 minutes of vigorous-intensity aerobic activity each week. There are many activities you can choose from, including swimming and walking. You may lose weight and thin your skin by engaging in moderate-intensity daily activities like gardening, cleaning up after your kids, and playing with your yard.
Non-Surgical Procedures
It may be necessary to go through a more complex procedure to remove your double chin. Coolsculpting freezes excess fat to allow your body to metabolize it and eliminate it. Cryolipolysis, which is the freezing of fat cells, causes a gradual change to the area. Results are visible in 3 to 6 months.
Mesotherapy is another minimally invasive procedure that helps your body to metabolize fat cells. The treatment area will likely experience a tightening effect due to the elimination of fat cells.
Laser
Laser treatment, sometimes called “laser” surgery, is actually non-surgical and uses a guided laser beam to melt fat tissue below the skin. Laser treatments have minimal downtime after the procedure and require only a local anesthetic. They also provide quick treatment times.
Liposuction
A liposuction is a great option for those who want fast results and are willing to undergo simple surgery. The procedure removes fat from under your chin and may only require local anesthesia. Although you will experience some bruising and swelling, the body will quickly heal and your jawline will be sculpted.
Do not let your double-chin make you more frustrated. Vanguard Dermatology’s experienced dermatologists can help you determine the best way to get rid of your double chin. Vanguard Dermatology is a dermatologist in New York City that offers many of these procedures as well as advice on lifestyle changes that will give your face the best shape.
Neck Fat-Busting Exercises
Look Left, Look Right
How to: Keep your spine straight and neutral. Keep your shoulders straight and your head in a neutral position. Next, turn your head to the left to see over your right shoulder. Then, look back to the center. Next, turn your head left to view over your left shoulder. Finally, rotate your head back to the center. Perform 20 reps, x 2 sets.
Look up, look down
How to: Start in neutral, keep your spine straight, and move forward. Your shoulders should be straight. Next, lift your chin as high as possible towards the ceiling. Then, return to your center. Your chin should be as close as you can to your chest. Then, lower your chin back to the center. For 20 reps, do 2 sets of up-and-down movements.
Out-and-Back
How to: Keep your spine straight and neutral. Move your upper body only so that your jaw and neck are straight ahead. For two counts, hold the position and then release. Repeat this 10 times. Next, draw your neck and chin in as far as possible. This is like a threat. Your head will be recoiling. Keep going for two counts, then relax and go back to the beginning. Repeat this 10 times. Do two complete sets.
Head Rolls
How to: Start in neutral, and then lower your chin towards the floor. Next, raise it to the ceiling. Then turn it over, so that it is facing the ceiling. Finally, lift it back up to the ground. Jenkins says that you can do these counterclockwise or clockwise. Perform 20 complete circles on one side, then 20 on the other.
Pressure Tilts
How to: Keep your spine straight and neutral. Keep your head forward and tilt your head to your right. Reach your right arm up and over your head. Place your right-hand flat against your left cheek. Your right hand should be used to apply pressure/resistance to your left side. Next, engage your neck muscles to bring your head back to a neutral (or upright) position. Ten tilts to the right. Then switch sides to do 10 to the other side. Reach your left arm up and apply pressure to your right cheek with your left hand. Do 2 sets.
Pull and Push
How to: Tie ends together and attach to the wall at head height. Keep your face away from the wall. Keep tension in your forehead by placing a band around it. Keep your neck straight and don’t tilt or strain. Instead, move slowly away from the wall. Press your forehead into the band to continue moving forward. Hold for 10 counts. If the tension becomes too great to maintain your form, stop. Restart. Perform 3 sets.
Keep the band close to your head and turn towards the wall. Begin to slowly move backward, using your neck muscles and your forehead to press against the band. If you are unable to maintain good form, stop. Tent 10 counts. Return to the beginning. Perform 3 sets.
Weighted Shoulder Shakes
How to: Keep your spine straight and neutral. With a dumbbell of medium weight in each hand, your arms at your sides, raise your shoulders towards your ears. To return to the beginning, relax. Do 10 reps, x 2 sets of shoulder shrugs.
Wide-Grip Pull-ups
How to: Face a pull-up barre. With your hands slightly wider than shoulder-width apart, grab the bar with an overhead grip. Jenkins says that this will strengthen the surrounding muscles and give you a wider neck. Do 8-10 pull-ups x 3.
