Fat on the upper chin area, as well as around the jawline and neck, generally develops as the result of overall weight gain. To lose the excess fat around your chin, you must tackle the issue in terms of overall weight loss, which will help you get rid of the chin fat, too. Exercise to burn calories combined with a calorie-reduced diet is an effective combination that helps you get rid of upper chin fat. At the same time, you can tone the area with facial toning exercises for a slimmer-looking chin and neck.
Lose the Fat
Cut 250 to 500 calories from your diet each day, recommends the Harvard School of Public Health, to lose 1/2 to 1 pound all over and in the chin area each week. Trade mayonnaise for yellow mustard on your sandwich to save 100 calories; substitute diet soda or water for regular cola to save another 250 calories.
Eat smart, recommends Penn State University, so you're filling your body up with healthy, satisfying foods. Choose fresh fruits and vegetables, which have a high water content and fill you up fast. Include lean protein, high-fiber whole grains and low-fat dairy.
Maintain a food diary so you know what you've eaten and can avoid overeating, which prevents overall weight loss and loss of chin fat.
Perform at least 300 minutes of aerobic exercise each week, doing a form of exercise you enjoy so you'll be more likely to stick with it. Increase the fat-burning benefits on your chin area and all over by incorporating intervals of increased intensity into your workouts. For instance, jog for 30 to 60 seconds after every five minutes of brisk walking.
Tone Your Upper Chin Area
It's important to talk with your physician before you start an exercise or weight-loss plan. Spot reduction targeted at the upper chin area is not possible. According to the American Council on Exercise, overall weight loss will help you get rid of excess weight in your chin area, too.
Tone the muscles around your upper chin area for a slimmer look by doing chin lifts. Sit in a chair with your arms resting by your side. Look straight ahead and then tilt your head back until your chin is pointing at the ceiling and you feel a stretch on the front of your neck. Hold the position for two counts, and then lower your chin to the starting position. Repeat 25 times daily.
Perform chin and neck raises to strengthen and tone the muscles in those areas. Lie on your back with your hands resting by your side. Lift your head and neck while tilting your chin toward your chest. Remain there for two counts before lowering your head to the floor with control. Repeat 10 to 25 times daily.
Stretch and tone the chin and facial muscles with jaw drops. Remain on the floor with your hands resting by your sides. Lift your chin toward the ceiling, but keep the back of your head resting on the floor. Open your mouth in an exaggerated "O," and then lift the lower jaw to bring your lips back together. Feel the stretch in your neck and under your chin. Repeat this toning exercise 25 times daily.
- Harvard School of Public Health: The Best Diet is the One You'll Follow
- University of Illinois at Urbana-Champaign: Losing Weight the Healthy Way
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- Penn State University: Eat Water, Lose Weight
- Centers for Disease Control and Prevention: Physical Activity
- Mayo Clinic: Rev Up Your Workout with Interval Training
- Genius Beauty: Facial Exercises-- Get Rid of a Double Chin
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.