The double chin, often referred to as a double neck or jowl sagging, is a health condition that generally accompanies obesity or overweight symptoms in the body. While sometimes a result of aging, according to Medline Plus, the majority of double chins are a result of a poor diet and lack of exercise in a person's daily routine. If you have begun to display the symptoms of a double chin--such as excessive fat in the lower portion of the neck creating the appearance of a second chin--a significant change in your daily nutrition and exercise routine will be required to remove your double chin in a month.
Step 1
Create a dietary checklist of your normal eating habits, including any meals, snacks and beverages that you consume throughout a normal week. Consult the nutrition information of your foods and mark the foods that are high in fat, simple carbohydrates, sugars and salt. Look for foods such as dairy products, processed foods, soft drinks, alcoholic beverages, meat and flour-based products and circle these foods.
Step 2
Replace these foods with healthier alternatives such as whole grains, organic vegetables and lean meats. Consult a macrobiotic cookbook or online dietary guide such as Macrobiotic Guide and locate foods that can replace your current diet items while maintaining a steady supply of vital proteins, carbohydrates, fiber, vitamins and minerals. Visit your local health food store or farmers market and purchase these healthier foods for replacing your meals and snacks.
Step 3
Begin a daily exercise regimen that involves an intensive cardiovascular workout. Be sure to select activities that raise your pulse to the target heart rate for at least 15 to 45 minutes in a continual exercise. Pick three or four cardiovascular workouts such as swimming, hot yoga, exercise bicycling, hiking, jogging, team sports and other activities that get your heart pumping. Alternate each activity so that you never repeat the same exercise two days in a row.
Step 4
Chew sugar-free gum throughout your day to keep your jaw and facial muscles constantly moving when not doing your daily exercise regimen. Continuously chew on the gum to help tone your neck muscles and gradually restore your jaw line.
Step 5
Practice good posture by sitting and standing perfectly erect with your jaw slightly jutted during your daily activities. Consider activating a digital timer to go off at 15-minute intervals throughout the day to remind you to correct your posture as you go along your daily activities. Make sure to keep your jaw muscles firm and active as often as you can.
Step 6
Exercise your platysma muscle lifting your bottom lip to rest over your bottom teeth and holding it there with your fingers. Open your mouth as wide as you can and practice a "scooping" motion with your lower jaw as if you were attempting to pick up or shovel something with your jaw. Continue until you feel the muscles beginning to cramp--indicating that you have safely reached your temporary limit of platysma exercise. Note: Due to the unique nature of this exercise, it may be best to perform it alone and away from curious eyes.
Tips and Warnings
- While these nutrition and exercise tips can make a serious change in your double chin, and potentially remove it within a month, the more expensive and immediate option is plastic surgery and liposuction. Before considering these options, however, look into the number of positive effects a total fitness reversal can have on your overall bodily health.
- Consult your personal physician before beginning the exercise regimen to make sure you can safely commit to the daily cardiovascular exercise routine. Ask your personal trainer or doctor about a safe target heart rate for you to reach during your exercise sessions.
Things You'll Need
- Sugar-free gum
- Digital timer (optional)
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