Your face is the first thing people notice when they meet you, so you want it to look great. But extra weight around your face can leave a crack in your self-esteem and have you feeling less than confident throughout your day. But you don't have to lose your sparkle behind a double chin. With weight loss and facial toning exercises, you can trim your jawline and feel more comfortable with each smile.
Shred fat by boosting your metabolism with aerobic exercise. Do up to 300 minutes a week of moderate aerobic activity to effectively lose weight. Spread these workout sessions throughout the week.
Tone up by engaging in strength-training exercises at least two times a week to build muscle and burn more calories. Work all of the major muscles groups throughout your body, since your body burns more calories if you have more muscle.
Create a deficit of 3,500 calories to lose 1 pound by eating a healthy diet. Reduce your caloric intake by no more than 500 calories a day, which will help you safely lose about a pound a week. Focus on eating a diet rich in plant-based foods such as fruits, vegetables and whole grains. Eat lean meats like fish and poultry. Avoid salty foods that can cause swelling as well as the empty calories found in fatty and sugary foods and drinks.
Drink plenty of water throughout the day to help with digestion, boost your metabolism and reduce bloating; this will also help improve the elasticity in your skin, which can prevent loose skin from forming around your jawline after you lose weight.
Facial Toning Exercises
Tighten the platysma muscle, which extends from your jawline to your shoulders, by doing jaw exercises. Open your mouth as wide as you can, tighten your bottom lip over your bottom teeth, and move your jaw up and down. Begin with 10 to 15 reps and increase the number of reps you do as your facial muscles get stronger.
Reduce your double chin by working muscles in you neck, jaw and face. Sit or stand upright, tilt your head back so you're looking at the ceiling and pucker your lips as much as you can while keeping your other facial muscles as relaxed as possible. Doing 10 to 15 reps of this exercise.
Perform neck rolls to help tone the muscles around your jawline. Sit or stand upright and keep your spine straight. Turn your chin slowly to one shoulder, roll your head down so your chin is in the center of your chest, continue rolling it to the other shoulder and finish by rolling your head to the back until it reaches the starting shoulder. Complete 10 to 15 reps of this exercise.
- Always stretch properly before and after a workout, and use a spotter when lifting weights to avoid injury.
- Consult your doctor before beginning any new diet or exercise routine; she can evaluate your health and help determine which diets and workouts are best for you.
Based in the Los Angeles area, Brandi Junious specializes in health-related articles. Her writing reflects her expertise in fitness and education. Junious is the author of children's book "A World Without Trees" and her work has appeared on Modern Mom, The Nest Woman, Chron Healthy Living and at Loseweightandlivehealthy.blogspot.com. Junious holds a bachelor's degree in psychology from the University of Southern California and a master's degree in Education.