Advertising
Advertising

Painless, Pocket-Friendly Ways To Get Rid Of A Double Chin

Painless, Pocket-Friendly Ways To Get Rid Of A Double Chin

Having a double chin could be a sign of being over-weight, age or poor diet. The elasticity in the skin around the neck and chin area can be delicate with sagging beginning to start as early as our 20s. The two main muscles in the neck are the sternocleidomastoid and platysma which help tighten the neck and facial area preventing a double chin from forming. Regular exercise using these muscles can definitely help bring your chin back to its former glory but it’s often a myth that using facial exercises alone will get rid of a double chin altogether – a combination of diet, exercise and lifestyle can help reduce the amount of double chin you have.

General sagging due to age can be hard to reverse but there are ways you can prevent further sagging and give a helping hand to the elasticity of the skin. Going under the knife and paying for expensive surgery is one way of dealing with it but if you want a painless, natural way to rid your dreaded double chin then here are ten habits to incorporate into your daily life and help achieve results.

1. Optimizing Your Nutrition

salad-791643_640

    Nutrition is essential if you want to get rid of a double chin. Nutrient-rich foods will not only keep your skin healthy but a healthy, low calorie diet that avoids overly sugary or fatty foods will maintain your overall body fat. Excess fat can pile up around the face so making sure you have a good diet will eliminate and reduce the amount of fat you carry around this area including the chin.

    Always make sure that you don’t crash diet as sudden weight loss can promote sagging of the skin even in the facial area. If your double chin is down to excess fat then make sure you lose weight gradually and healthily and give the skin good time to adapt.

    Advertising

    2. Drinking Plenty Of Water

    glass-1206584_640

      Drinking plenty of water and staying hydrated may not seem like a way to get rid of a double chin but not only is water great for overall skin health, it helps regulate our metabolism and burn unnecessary excess fat including that around the face and neck. Water is also essential to maintain elasticity in the skin which will prevent too much ageing and sagging. So make sure you keep yourself hydrated at all times to ensure you’re on the right track to losing that second chin.

      3. Cardiovascular Exercise

      runner-888016_640

        Along with your diet, exercise is a much-needed routine that will get rid of, and prevent a double chin from forming. Cardiovascular exercise is great at blasting fat from all areas of the body including your chin. Anything from running to cycling, swimming to aerobic workouts will promote weight loss around the whole body.

        4. Weight Training

        Advertising

        exercise-841167_640

          A combination of cardiovascular exercise and weight training will really help reduce your double chin. While a cardiovascular routine will help reduce your overall body fat including your double chin, resistance training is key to tightening your muscles in the entire body and increasing metabolism. Incorporating weights into your exercise regime will tackle the reduction in that chin wobble as it’s all about preserving lean muscle mass even in the face and neck.

          5. Correct Posture To Get Rid Of A Double Chin

          7658034524_cea1c4ddba_z

            Creating and maintaining good posture is not only a benefit to your back but will help strengthen the jaw muscles which will prevent fat build-up around the chin. Of course, tightening your jaw muscles through good posture is brilliant at temporarily hiding your double chin. Keeping your shoulders back and head high over your shoulders while keeping a nice, straight back will do wonders. Make sure that you have an ergonomic chair if you’re sitting at a desk for long periods to encourage good posture throughout the day.

            6. Moisturizing The Skin

            toner-906142_640

              Taking care of your skin is essential when it comes to a double chin. Along with good nutrition, exercise and water, moisturising the area around your neck, face and chin will help prevent sagging and keep the health of your skin to an optimum. You can go out and purchase a good quality moisturising cream such as cocoa butter but coconut oil or wheat germ oil can be just as effective. Make sure you moisturise on a daily basis to promote good elasticity in the skin and prevent sagging or stretching from excess fat.

              Advertising

              7. Vitamin E To Supplement Your Skin

              health-712980_640

                As well as moisturizing your skin, making sure you are getting enough Vitamin E is important in optimizing your skin health. Vitamin E acts as an antioxidant which protects cell membranes. You should be able to get a good amount of Vitamin E from your diet such as consuming olive oil, nuts and seeds, green leafy vegetables such as spinach, along with avocado and fish. If you feel you aren’t getting enough in your diet you can take a good quality supplement making sure not to exceed 540mg a day.

                8. Chewing Gum To Help Tone Muscles

                chewing-gum-287919_640

                  Chewing sugar-free gum can help give your jaw and facial muscles a workout. Although this alone will not get rid of a double chin, it will promote fat burn around the face through the constant movement of chewing. This will add another dimension to your overall double-chin blasting, lifestyle regime.

                  9. Using A Glycerin Face Mask

                  Advertising

                  soap-754837_640

                    Promoting the overall health of the skin, glycerin has been known to have a great hydration effect as well as healing skin complaints. Applying a face mask to your neck and chin area will help promote good skin condition. Here’s how to make your own homemade mask.

                    • Mix 1 tablespoon of glycerin (purchased from a good pharmacy) with 1/2 tablespoon of Epsom salt and a few drops of wheat germ oil.
                    • Apply the mixture to the neck and chin area with a cotton pad.
                    • Leave it on the skin for a few minutes to allow it to soak in.
                    • Wash off with warm water.
                    • Repeat 3-5 times a week as a good skincare regime.

                    10. Facial Exercises To Get Rid Of A Double Chin

                    3551c23ba6a820ac94245e26fc9b34bb

                      Facial exercises that target the areas around the neck and chin can be part of your daily routine to banish a double chin. Stretching and strengthening the muscles will promote tightening but is not an overall solution to getting rid of a double chin altogether. As part of a good exercise and diet regime, the two muscles (sternocleidomastoid and platysma) can be stretched and strengthened through regular exercises.

                      Neck Rolls

                      This exercise can be done standing up or sitting down but it’s important to keep your back and spine straight while doing this exercise.

                      • Start with moving your chin over to your right shoulder.
                      • Keeping your head down, slowly move to a central position
                      • Move your chin over to the left shoulder. You should feel the tension in your neck and chin.
                      • Repeat 10-15 times.

                      Working the Platysma Muscle

                      This muscle connects from your jawline to your shoulder and it the best muscle to target when getting rid of a double chin.

                      • Open up your mouth nice and wide.
                      • Pull your bottom lip tight over your bottom teeth.
                      • Move your jaw up and down.
                      • Repeat this 10-15 times.

                      Sky Pout

                      This exercise tones the muscles in the chin, neck and jaw.

                      • Keeping your back and spine straight, slowly tilt back your head so you are looking skyward.
                      • Pucker your lips so that they form a pout.
                      • Hold this position for 5 seconds and then release.
                      • Repeat 10-15 times.

                      Featured photo credit: Rory MacLeod via flickr.com

                      More by this author

                      Jenny Marchal

                      A passionate writer who loves sharing about positive psychology.

                      How to Be More Knowledgeable Science Says Guitar Players’ Brains Are Different From Others’ Success In Reaching Goals Is Determined By Mindset How to Save a Bunch of Money Easily With This Simple Challenge 11 Killer Ways To Get Rid Of Roaches Without Harming You

                      Trending in Beauty

                      1 Haircare 101: Hairstyling Tricks for Both Men and Women 2 18 Things You Need To Know Before You Get Your First Tattoo 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 What Your Poop Says About Your Health 5 10 Best Online Shopping Sites I Wish I Knew Earlier

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on August 20, 2019

                      How to Control Your Thoughts and Be the Master of Your Mind

                      How to Control Your Thoughts and Be the Master of Your Mind

                      Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                      Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                      I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                      You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                      Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                      When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                      I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                      Who Is Thinking My Thoughts?

                      Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                      Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                      1. The Inner Critic

                      This is your constant abuser who is often a conglomeration of:

                      • Other people’s words; many times your parents.
                      • Thoughts you have created based on your own or other peoples expectations.
                      • Comparing yourself to other people, including those in the media.
                      • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                      The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                      Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                      2. The Worrier

                      This person lives in the future; in the world of “what ifs.”

                      The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                      3. The Reactor or Trouble-Maker

                      This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

                      Advertising

                      This person can be set off by words or feelings, and can even be set off by sounds and smells.

                      The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                      4. The Sleep Depriver

                      This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                      The Sleep Depriver’s motivation can be:

                      • As a reaction to silence, which he fights against
                      • Taking care of the business you neglected during the day
                      • Self-doubt, low self-esteem, insecurity and generalized anxiety
                      • As listed above for the inner critic and worrier

                      How can you control these squatters?

                      How to Master Your Mind

                      You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                      Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                      There are two ways to control your thoughts:

                      • Technique A – Interrupt and replace them
                      • Technique B – Eliminate them altogether

                      This second option is what is known as peace of mind!

                      The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                      Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                      For the Inner Critic

                      When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                      You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                      For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                      You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

                      Advertising

                      “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                      If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                      • They rile up the Worrier.
                      • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                      • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                      • They are a bully and is verbally and emotionally abusive.
                      • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                      Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                      Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                      For the Worrier

                      Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                      Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                      You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                      • Increased heart rate, blood pressure, or surge of adrenaline
                      • Shallow breathing or breathlessness
                      • Muscles tense

                      Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                      If you believe in a higher power, this is the time to engage with it. Here is an example:

                      Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                      “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                      Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                      If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                      Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                      Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

                      Advertising

                      For example:

                      If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                      “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                      Change those fearful thoughts when they happen:

                      “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                      Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                      For the Trouble-Maker, Reactor or Over-Reactor

                      Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                      The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                      • Increased heart rate and blood pressure; surge of adrenaline
                      • Shallow breathing or breathlessness
                      • Muscles tension

                      I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                      Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                      Breathe in through your nose:

                      • Feel the air entering your nostrils.
                      • Feel your lungs filling and expanding.
                      • Focus on your belly rising.

                      Breathe out through your nose:

                      • Feel your lungs emptying.
                      • Focus on your belly falling.
                      • Feel the air exiting your nostrils.

                      Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                      Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                      One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

                      Advertising

                      Master your mind and stop the Reactor from bringing stress to you and your relationships!

                      For the Sleep Depriver

                      (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                      I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                      Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                      1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                      2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                      When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                      From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                      For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                      If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                      You can also use this technique any time you want to:

                      • Fall back to sleep if you wake up too soon.
                      • Shut down your thinking.
                      • Calm your feelings.
                      • Simply focus on the present moment. 

                      The Bottom Line

                      Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                      You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                      Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

                      More About Mental Strength

                      Featured photo credit: Priscilla Du Preez via unsplash.com

                      Read Next