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Simple and Efficient Exercises You Can Do To Get Rid Of a Double Chin!

Simple and Efficient Exercises You Can Do To Get Rid Of a Double Chin!

Looking in the mirror and seeing a double chin can be disheartening. It’s even more frustrating if you’re trying your best to get rid of it, but to no avail. While many double chins are put down to being overweight, unfortunately sometimes it can just be because of aging or genetics.

But understanding what a double chin is and what you can do to prevent or get rid of one will allow you to get rid of a double chin efficiently.

What Is A Double Chin And What Causes It?

A double chin is essentially an extra layer of fat that forms around your neck and sags down below your chin. This causes a noticeable crease and bulge that can become more prominent if weight is gained.

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Although fat is usually the main culprit, it can be due to excess water being retained in that area, and many people have this as a hereditary trait, making it difficult to get rid of.

Alternatively, the aging process means our skin is susceptible to sagging, especially in the chin and neck area where the skin is delicate. The muscles in your chin can slacken over time adding to the development of a double chin.

How Can I Get Rid Of A Double Chin?

If your double chin is making you feel insecure, then along with a general good diet and exercise regime, there are target-specific exercises you can do. Making these a daily habit can work the two main muscles found in the neck (sternocleidomastoid and platysma) enough to help prevent the double chin from forming.

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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 is 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.

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  • 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.

Can I Prevent A Double Chin Long Term?

There are several daily habits you can adopt in order to get rid of a double chin alongside exercises. Doing these can help with the problem, depending on what is causing it.

Losing Weight Through Exercise And Good Nutrition

The most obvious solution, if your double chin is due to excess weight, is to go on a healthy eating and exercise regime. Losing overall body fat will result in your double chin reducing in proportion to the rest of your body. Avoiding foods high in saturated fats and processed sugar will not only help with your weight, but also your skin.

In addition, drinking plenty of water will not only help with the quality of your skin, but it will help speed up and regulate your metabolism; this means fat will be burned overall, including the double chin area.

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Vitamin E to Supplement The Skin

Increasing your intake of vitamin E could help prevent sagging of the skin under the chin. This is because vitamin E plays an important role in slowing down the aging process for our skin, due to fighting off free radicals. While it won’t target your double chin, it will give your skin a fighting chance to prevent it.

Foods such as fruits, nuts, brown rice, legumes, olive oil, and dairy products all contain good amounts of vitamin E, so get these incorporated into your diet. If you find this hard to do, you can also consider taking a vitamin E supplement, but make sure not to exceed 540mg a day.

Chewing Gum To Help Tone Muscles

Chewing gum doesn’t just have to be about fresh breath. The movements we make when chewing are constantly using the small muscles in and around the face and jaw. By chewing gum regularly, you’re toning these muscles, which will go toward lessening a double chin. Just make sure it’s sugar free gum, and you’ll be doing a favor to your oral health too.

So, don’t fret over your double chin. Doing daily exercises and making sure you’re eating a good nutritional diet, along with general regular exercise, will go towards reducing the amount of double chin you have.

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Jenny Marchal

Freelance Writer

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Last Updated on December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

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Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

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