1. Reduce food intake to promote total body weight loss. Keep track of your calories for a full day so you can get a regular consumption and thus reduce the amount from 500 to 1,000 calories. For example, if you currently eat 2,500 calories, the new intake should be 2000 or 1500. Follow a strict diet, if you want to quickly lose your chin . The cut of these amounts will lead to about 0.5 to 1 kg of the total weight loss per week.
2. Reduce the consumption of unhealthy foods, especially those that are high in sodium. Foods high in sodium can cause water retention that will make your jowls look more prominent. Eat foods that are as natural and healthy as possible, such as fruits, vegetables, whole grains, skim milk products and lean meats. These foods have a low energy density which means you are full, but they are low in calories.
3. Increase your frequency of meals to increase your metabolism and keep appetite at bay. Eat breakfast, and then eat small, balanced meals, healthy every two to three hours for the rest of the day, such as turkey breast on whole wheat bread with lettuce and tomato.
4. Hydrate your body with drinking water and you will save calories. Drinks such as soda, mixed drinks, beer, wine, sugar tea and dessert coffee are high in calories and can prevent weight loss. Drink water instead and have a glass with each meal to fill you.
5. Choose a type of cardiovascular exercise that you enjoy and do it three or four days a week. All forms of cardio burn calories and contribute to weight loss, which will help you lose your double chin . Choose a type of exercise such as running, biking, climbing stairs, aerobics, jumping rope or elliptical training. Objective of 45 to 60 minutes of training by training.
6. Weightlifting. Weight training develops muscles that have a positive effect on your resting metabolic rate. Choose the exercises that target all major muscle groups and work two or three days a week. Aim for 10 to 12 repetitions per set, for each exercise.
7. Perform a double chin exercise every night before going to sleep. Lie on your back with your head resting on the pillow and accommodate your body. Lift your head forward and direct your chin toward your chest. Hold this position for two or three seconds, slowly lower your head and repeat 20 to 25 times. For a variation, place a tennis ball between your chin and chest and squeeze with your chin.
