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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

A passionate writer who loves sharing about positive psychology.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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