A double chin is usually a sign of excess weight. Chris Dempers, a health and fitness specialist, says that there is no clear scientific evidence to support a way to lose it other than diet and exercise. The evidence for alternative methods is only anecdotal.
Double Chin: Causes
A double chin is usually caused by excess fat, poor posture, and aging skin. Although some of these factors are beyond our control, there are exercises that can be done to reduce the double chin. Here are some exercises to help combat this problem.
Lower Jaw Push
Keep your face forward. Move your lower jaw forward and backward, while lifting your chin. For best results, repeat the process 10 times.
This exercise strengthens the muscles that surround the upper lips and prevents them from sagging. When you are doing this exercise, spread your lips wide and open your nose. This position should be held for approximately 10 seconds before you let go.
Yes, that’s right! Although it may sound strange, chewing gum can be one of the easiest ways to lose fat under your chin. Chew gum continuously moves the chin and face muscles, helping to reduce excess fat. This strengthens the jaw muscles and lifts the chin.
Roll the Tongue
Keep your head straight and roll your tongue towards your nose as far as you can. Continue the same process for 10 seconds. Continue for 10 seconds.
While pouting is a must-have selfie activity, it can also be a great way to tone your chin. Simply suck your cheeks into the palms and hold it in for 30 seconds. You can take a break and then repeat the exercise up to five more times. If you find the fish’s face too difficult, try the pout.
Place your hands on your thighs and kneel in a seated position. Straighten your back and keep your head straight. Then, stick the tongue out. The tongue should be stretched as far as you can, but not too far. You can exhale and take a deep inhale. For better results, do five to six repetitions.
This is the easiest exercise and it works wonders for a double-chin. Place your feet in a comfortable place and gaze straight ahead. Stroke downwards with your fingers by placing them at the nape and neck. To touch your chest with the chin, tilt your head forward. Do this two more times.
What causes a double-chin?
Dempers believes obesity is the primary cause of double chin. Dempers says that as people gain weight, they tend to gain it evenly throughout their bodies, including the area around the chin.
Genetic factors are also important. He says that some people inherit a stronger jawline, while others have a more supple one, even though they are thinner. “Just because you are naturally thin doesn’t mean that your body fat isn’t high. It’s possible to look thin while having less muscle mass.
How to eliminate a double chin
Dempers warns against quick fixes to losing your double chin. A healthy diet and regular exercise will lead to the best results.
Dempers explains two ways to reduce excess chin fat.
- Jaw exercise tools
Jaw exercise tools can be small devices you place in your mouth and then bite down to strengthen your neck and face muscles. Dempers explains that they can help increase the jawline and jaw muscles if used properly.
However, injury can occur if your neck and jaw muscles aren’t properly trained. Overworking the muscles can cause strain to many.
Dempers says that using jaw exercise tools in an improper way or excessively can increase your risk of developing Temporomandibular Joint Disorder (TMJ). They’re similar to the sugar pill in medical research. Although you may believe it is the device that gives results, most people who use them also exercise in the gym. If you eat a healthy diet and exercise an hour per day, you will lose weight and notice a difference in your face.
- Double chin exercises
While certain “double-chin” exercises focus on the neck muscles, it doesn’t necessarily mean that they will eliminate chin fat. A stronger neck doesn’t necessarily mean less fat. You can do 1000 crunches per day, but the belly fat will not disappear if you continue to eat more than you should. Double chin exercises are a great way to supplement regular exercise and diet.
How to lose weight and get rid of the double chin
Dempers has four tips for getting your jawline more defined since weight loss is key to having a better jawline.
- Take it slow
Dempers says you don’t have to run a marathon tomorrow. Walking for 10 to 15 minutes per day is enough to get you started on your journey to fitness.
- Use fitness apps and reputable sites to help you stay fit.
Dempers says that if you are struggling to decide what to eat, there are some great fitness tracking apps that can help. These apps are great for helping you stay on track.
- Keep track of the calories you consume and how many calories you burn.
- To find nutrition information, scan grocery store products.
- Learn how much protein, fiber, and fat you should consume.
- Everyone requires a different amount of calories. These apps let you enter biometric information to calculate your metabolic rate and calorie allotment.
Dampers also noted that you can find a lot more information and guidance online on government websites like MyPlate.gov.
- Get connected with a professional in the fitness
The education and training provided by fitness professionals can help you reach your goals quicker. Partner with a trainer or dietitian if you have the means. Having an exercise buddy is a great way to reach your goals. Dempers says that having a trainer or a workout buddy can help you stay on track, accountable, and motivated.
- Be mindful not to be restrictive with calories
Although ideal calorie counts can vary, Dempers warns against eating less than 1,200 calories per day. Even for those who are smaller or have fewer calories, this is a good amount. He says that the 1,200-calorie threshold could be higher or lower depending on your activity level and size. You need to eat the right fuel, nutrients, and fats for brain function and overall health.
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