Eliminate a Double Chin

If you have a double chin, you may notice a second area of fullness or fat under your chin. Maybe you have had a double chin since you were young and it has followed you into adulthood. Or perhaps you have developed a double chin due to weight gain. Not all double chins are caused by putting on weight as some people are genetically predisposed to having a double chin. Through adjusting your diet, exercise, or medical treatments, you can eliminate your double chin.

Steps

Using Makeup and Chin Tilting

1. Clean your chin and face. Start with a clean palette by using your normal face washing routine, followed by moisturizing. Then, get out your makeup and brushes. You will need:
   • A foundation that is one shade darker than your normal foundation.
   • Bronzer. If you have medium to dark skin, use a gold-toned bronzer and if you have fair skin, use a rose-toned bronzer.
   • A large makeup brush
2. Apply the foundation in a line along your jawline. Use your fingers to put on a light amount of foundation along your jawline, just above your neck. Do not use foundation that is too dark — it should only be one shade darker than your normal foundation. Dark foundation may end up accentuating, rather than hiding, your double chin.
3. Blend the bronzer along your jawline using the brush. Using a small amount of bronzer, use your makeup brush to apply the bronzer in a downward motion along your jawline. Blend it so there are no obvious lines or marks and the bronzer mixes well with your skin.
   • Once you have blended the bronzer well along your jawline, move on to applying the rest of your makeup. Play up your eyes with eyeliner, rather than put bright lipstick on your mouth, to avoid bringing attention to your chin.
4. Keep your back straight and your chin up in photographs. This will improve your posture and minimize the appearance of your double chin. Avoid dipping your head down in photographs, as this will only highlight your double chin. Instead, tip your chin out and up to extend your neck and jawline.
5. Avoid taking pictures from a low angle. Low-angled photos can highlight your double chin and are flattering for almost no one. Instead, take photographs that show off your profile, or one side of your face. When someone is taking a picture square on you, tilt your head up and to the side and look beyond the camera or just to one side. And of course, don't forget to smile.

Using Exercise and Diet

1. Try chin exercises. Keep in mind that it is not possible to burn fat in one area of your body. In fact, full-body exercise is the best way to lose weight in all areas of your body, including your chin and neck. That being said, doing chin exercises can stretch the muscles in your jaw, neck, and throat and help with your posture.
   • Do chin lifts. Stand or sit with your spine straight. Tilt your head towards the ceiling. Squeeze your lips together as you look towards the ceiling. Only engage your lips and relax your other facial muscles. Keep your lips puckered for a count of five, then release. Repeat this exercise five to ten times. These can be surprisingly effective in strengthening and toning the neck muscles.
   • Do neck rolls. This exercise is great for releasing tension in your shoulders and neck. Stand or sit with your spine straight. Inhale and turn your head to the right. Let your chin touch your shoulder. Look towards the right. Exhale and roll your head towards your chest. Keep your spine straight and your shoulders squared to the front. Inhale and lift your head so it touches your left shoulder. Look towards the left. Repeat five to 10 times for each side.
2. Commit to a weekly exercise program. Lose weight in your entire body to help reduce the fat around your neck and chin. Most exercise plans recommend 30 minutes of moderate-intensity aerobic activity five days of the week, or 150 minutes each week. Depending on your current fitness level, you may want to commit to doing light exercise every day or more intense exercise every other day. Rather than overdo your workouts, focus on being consistent and sticking to an exercise plan that is realistic and specific to the needs of your body.
   • Create a workout schedule so you are exercising at the same time every day. This could be every morning at the gym before work, every other day during lunch, or every night several hours before bed. Look at your schedule for the week and pencil in workout time so it is part of your day and you cannot miss it or forget about it.
   • Always start every workout with light cardio to prevent stretching or putting stress on cold muscles. Do a light five to ten minute jog in place or Jump-Rope-for-Weight-Loss and jump in place for five minutes.
   • Start out slow and build on your intensity and timing especially if you are severely out of shape and condition. Check with a doctor if you are older and make sure your heart is healthy enough for physical activity.
3. Maintain a healthy diet. Many people develop a double chin due to weight gain from an unhealthy diet. Adjust your calorie intake so you are not overeating or eating empty calories. Most dietitians will recommend that you stick to a 1,800–2,000 calorie a day diet if you are trying to lose weight. Determine your calorie intake per day and try to maintain a diet that gives you enough energy to do exercise. Never go below 1,200 calories a day.
   • Consume more vegetables, healthy fats, and lean protein. Shape your meals so they contain one protein source, one low fat source and one low carb vegetable source. Your carb intake should be in the recommended range of 20–50 grams per a day.
   • Cut out carbs, sugars, and animal fats. Foods high in carbs and sugars cause your body to secrete insulin, which is a main fat storage hormone in your body. When your insulin levels go down, your body can start to burn fat. It also helps your kidneys shed excess sodium and water, which will help you reduce any water weight.
   • Avoid foods high in starch and carbs like potato chips, french fries, and white breads. You should also avoid consuming foods high in sugar like soft drinks, candy, cakes, and other junk food.
4. Create a seven day meal plan. This meal plan should include three main meals (breakfast, lunch, dinner), scheduled at the same time of day, as well as two small snacks (between breakfast and lunch, and lunch and dinner), also scheduled at the same time of day. This will ensure you eat at a consistent time for all seven days and do not skip or miss a meal. Eating fewer calories each day, combined with daily exercise, can lead to healthy weight loss.
   • Make a grocery list based on your meal plan and go food shopping for the week on Sunday. Stock your fridge with all the necessary ingredients to make your meals for the week so you can prepare each meal easily and quickly.
   • Try using an app like MyFitnessPal to track your calories and make sure you stick to your allotted calories for the day.
5. Drink water instead of sugary drinks. Water will help your immune system stay healthy, keep your skin looking great, and keep you hydrated during your daily workout.
   • Replace sugary drinks like soda and sports drinks with water flavored with slices of lemon or lime or zero-calorie drinks.
   • Unsweetened green tea is another good substitute for sugary drinks. Green tea contains a good amount of antioxidants, meaning that it helps your body fight against free radicals, which enhance signs of aging in humans.

Using Medical Treatments and Procedures

1. Talk to a plastic surgeon about laser liposuction. This type of liposuction is also called Slim Lipo, Smart Lipo, and Cool Lipo. It uses the heat from a laser to liquefy fat, such as neck fat. Because laser fiber is small, 2.5 mm tubes are inserted under your skin to remove fat. The heat from the laser can also cause double chin skin to contract and tighten.
   • Laser liposuction is less invasive than neck fat removal and can have a quicker recovery time. Always have a consultation with a certified plastic surgeon before getting liposuction of any kind. Laser liposuction for a double chin costs around $7,500 USD.
2. Speak to a plastic surgeon about a neck lift. If you have loose or sagging neck skin as well as visible bands of fat, you may consider a neck lift. During a neck lift, a certified plastic surgeon will remove fat around your chin and tighten any sagging neck muscles. She will also remove loose skin from behind your ears; however, neck lifts are expensive procedures, and can cost between $5,000 to $10,000 USD.
   • You may experience bruising around your neck after getting laser liposuction or a neck lift. You will need to cover your chin, neck, and head with a compression garment for about a week. It will take about 10 days to two weeks to recover and for bruising to go away.
3. Ask your doctor about Kybella, an injection that helps remove neck fat. In April 2015, the Food and Drug Administration (FDA) approved a fat-reducing injection called Kybella to help with the removal of neck fat. The injection contains an active ingredient called deoxycholic acid, which dissolves fat without having to use invasive procedures like surgery or liposuction.
   • During the treatment, your neck area will be injected with several small needles that contain Kybella. You will need to commit to two to six month sessions that take about 20 minutes. Side effects of Kybella include swelling, bruising, and mild pain in the neck area. Most symptoms will clear up within 48 to 72 hours.
   • The injections must be done properly by a certified plastic surgeon or a doctor trained in the procedure. The price for Kybella is not yet set, but it will likely be much more affordable than liposuction or a neck lift.

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