How to Get Rid of a Small Double Chin
Double chin is the term used to describe a fat pocket or deposit beneath the chin. Even a small double chin makes your face and neckline appear fat. According to Cynthia Rowland, author of "The Magic of Facial Exercise," a double chin can be the result of being overweight, maintaining poor posture or it can be hereditary. Because a double chin is simply extra fat, there are exercises you can do and diet changes you can make to rid yourself of this feature.
Instructions
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Modify your diet based upon your daily caloric intake requirements, or your basal metabolic rate (BMR). Your BMR is the number of calories your body needs to consume to maintain daily function. Eating within your daily caloric requirements will help you maintain a healthy weight. Because a double chin is composed of excess fat, losing fat over your entire body will help get rid of a small double chin, writes Rowland. Use the following equation to determine your BMR.
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year) = BMR
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Incorporate the seated chin press into your daily routine. According to Annelise Hagen, author of "The Yoga Face," the seated chin press will tone your chin and neck muscles, eliminating a double chin over time.
To perform the seated chin press, sit in a chair with your back straight, looking straight ahead. Place your hand under your chin with the palm facing down, and firmly press up against the bottom of your jaw. Slowly press down on your hand with your chin, maintaining resistance with the hand, until you have lowered your chin approximately two inches. Hold this position for three seconds, maintaining pressure from both your chin and hand. Release back to the starting position to complete one repetition.
To get rid of a small double chin, perform 20 repetitions of the chin press every day, states Hagen.
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Incorporate the lying chin press into your daily routine. According to Carole Maggio and Mike Gianelli, authors of "Facebuilder for Men," the lying chin press will help eliminate a double chin if performed regularly over time.
To do a lying chin press, lie on your back on a bed with your arms and legs relaxed. Pull your chin in towards your chest until it is pressing against your breastbone and hold for three seconds before releasing. Perform 30 repetitions of the exercise daily to help get rid of your double chin, say Maggio and Gianelli.
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Tips & Warnings
Consult with your physician before beginning any new diet and exercise program.
Look for your food's caloric count on nutritional labels located on most food packaging.
References
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