Your face creates the first impression about you. When someone looks at you, he/she actually looks at your face. These Exercises to Lose Double Chin and Chubby Cheeks will improve your first impression.
Image :Copyright: nastia / 123RF Stock Photo
Your dress won’t matter much if your face fails to grab the first attention from the people around you. Don’t be confused. You do not have to be extraordinarily beautiful in order to create magic in the minds of others. You only need to make sure that you preserve what God has designed during the process of creation of human forms. Maintain the originality of God’s designs and you will respect the original “You”. Besides having a perfect skincare routine to preserve the youthful glow of your skin, you also need to make sure that you work your facial muscles so as to preserve the natural shape of your face. Like other parts of your body, fat gets deposited in your face, especially in your chin and cheeks. So here are a few exercises to Lose Double Chin and Chubby Cheeks.
Exercises to Lose Double Chin :
Increasing age, weight gain, and loss of collagen cause sagginess of the chin. Fortunately, double chin can be effectively reduced exercises . Here are a few exercises to Lose Double Chin.
- Chin Lift Exercise: This exercise requires you to work and stretch multiple facial muscles including neck, throat, and jaw and hence, it is one of the best exercises to reduce double chin. You need to make use of your lips to do this exercise and you may choose to perform it either in sitting or standing position.
How to do it -Look up and look towards the ceiling with your eyes fixed towards the ceiling. Make your lips tight as though you are trying to kiss the ceiling. Remain in this posture for about 5 seconds and the come back to your normal position. Repeat this exercise 10 to 20 counts.
- Jaw Release: The jaw release exercise can help you get a sharply defined jaw line and strong cheek bones. With this exercise, you can work the muscles around your lips, cheeks, and jaws.
- Platysma Tone: The exercise provides amazing results in terms of toning your chin and cheek muscles and prominently defining your jaw line. Platysma refers to a muscle that originates from the chin region and stretches to the shoulder. When you work the platysma, you can prevent the sagging of the neck as well.
How to do it -Sit or stand in a straight posture. Open your mouth and pull back your lips in a downward direction. Press your lips against the teeth and move your jaw up and down. Make sure that the muscles of your jaw are being pulled and the tendons of your neck should feel the stretch. Repeat 20 times.
- Rolling the Neck: This exercise not only tones your jaw line, chin, and neck muscles, but it also reduces stress and promotes sleep. It tightens the skin of your neck and reduces wrinkles. You can be in a sitting or standing posture while carrying out this exercise.
How to do it -Keep your head in the normal position. Next, bend your head to one side and then slowly rotate it so as to make a complete circular rotation. Make sure that you keep your spine straight and your shoulders down at all times. Continue rotating your head in circular motion in clockwise as well as anti- clockwise direction for 3 to 4 minutes.
Exercises to Reduce Cheek Fat
After exercises to lose double chin , it is now time to learn exercises to lose fat from cheeks. Chubby cheeks define a baby’s cuteness, but as we grow up, we have a different definition of beauty. We like well-defined cheekbones and prominently-sculpted jaw line. And perhaps this is the design that nature has created for human forms. However, some people retain their baby face and some may gain weight because of which their cheek bones may lack definition. Here’s how they can reduce facial fat and get a chiseled face:
- Fish Face: This exercise is a sort of anytime-anywhere job that you can perform while doing other activities such as watching T.V., taking bath, or reading a novel. Through this exercise, you can stretch your cheek muscles and reduce flabbiness.
How to do it :Pout your lips. Suck your cheeks and form a fish face. Try to smile while being in this posture and hold till 5 seconds. Relax when you feel the pressure on your cheeks and jaws. Repeat 15 to 20 times.
- Cheek Lifts: A wide smile not only rejuvenates the mood of the one who smiles and the others who witness it, but it also serves as the basis of the cheek lift exercise. A wide smile tones and strengthens drooping cheeks and reduces cheek wrinkles which make your face look younger.
How to do it -Take a comfortable sitting posture and smile as wide as you can. While smiling, raise your cheeks upwards and push against your eyes. Feel the tension in your cheek muscles. If possible, shut your eyes and do this exercise more conveniently. Remain in this posture for 15 seconds and then come back to the relaxing mode. Repeat the exercise 15 times at a stretch.
- The Blow-Air Exercise: This exercise makes use of almost all the neck and facial muscles and hence, it is one of the most effective and natural face lift exercises that can address both chubby cheeks and double chin issues.
How to do it– Begin by sitting straight on a chair. Bend your head back so as to face the ceiling. Pull your lips together and blow out air from your mouth. Keep blowing out air for 5 seconds and ten relax. Repeat 15 to 20 times.
- The Mouthwash Move: This facial exercise not only strengthens the cheek muscles, but it also helps in reducing double chin.
How to do it -Sit in a comfortable position and fill up one of your cheeks with air. Next, transfer the air from one cheek to the other and continue to do so for a minute and then relax. The movement is very similar to what you would do while rinsing your mouth with a mouthwash. Repeat the exercise 5 to 10 times.
End Note: A Few Tips
There can be several reasons why your face may look fat.
- Face bloating may result from dehydration and hence drink adequate water to keep yourself hydrated.
- Make sure your diet is low in fat and sugar content and includes lot of fruits and vegetables.
- Never skip your breakfast as breakfast boosts the metabolic rate.
- Try to say no to smoking and drinking. I said ‘try’ as I know that people with drinking or smoking habit may find it really difficult to control their craving.
- Do some sort of physical activity at least for 30 minutes on a daily basis.
- Make sure that you get eight hours of restful sleep daily.
So stop envying celebrities and get inspired by them. Do these exercises to lose double chin and get a lovely looking glamorous face.
Hello madam, I’M a 32 years old female. Just married 3 years back. No babies now. I’m gaining weight for last year. In 2013 i was just 51kg. & niw its almost 59-60.
The whole day is lik sitting, not having any oily food, or junk food. Just normal indian diet. But still i’m gaining weight. Kindly check my diet and suggest..what to do.?
My schedule is lik that:
Morning 7-7:30- One banana with luke warm water with lemon n honey.
Bfst:(9-9:30)
◆ 2 egg Omlette with veggies n one slice wheat bread.
Tea after 30min.
Or
◆one medium bowl poha with veggies no potato/ 2 moong daal cheela with tofu filling/ one bowl boiled black chick peas/ 2 plain moong daal cheela
10:30 one cup (300ml) green tea
12 pm – soaked almonds 5 with 2 walnuts
1-1:30- green tea again
2-2:30 lunch: either 2 cahpati or 1 chapati with small rice joined with any veggie small with one bowl any dal & 2 spoon curd.
Or
◆ 2 chapti with vegetable n one glass (200ml) butter milk.
3:30- one green tea.
5:30-6:00- watermelon 2 slices or papaya.
8:30- 9:00 dinner: whole moong dal khichdi with dalia, brown rice , carrot, chilli, onions n tomatoes. Topped with small ghee. & one roasted papad n cucumber raita.
Or
◆ 2 cahpati with any light veg curry/dal/ kadhi.
Or
◆ 4 semovita &oats idli / 2 cheela with sambhar one bowl/
(Avoid potatoes genrally)
Bed time: one green tea.
(Total water intake 2.5 ltr -3ltr)
So plz suggest if need any chnges.
I want u consult u privately Aldo. Kindly send me your contact also. Thanks
Hi ,
your diet seems fine .. are you exercising ? if not , that can be a factor . are your periods regular ? even that can contribute . also if you have a family history of thyroid, it is best to get your thyroid tested to make sure that is not a problem . finding the cause behing weight gain will help you in treating this problem .
please get these t hings checked and then mail us at care@dietburrp.com , i will provide you the details of proivate consultations . but plz get thyroids tested first
Hi Payal
I am 32 years old and weigh 69kg ,height 5ft5″. I have two kids, 5yr old and 1 year old.I am a non-vegetarian and have a busy life,quite active . I have tried to reduce weight but no success as the stress in life increases my cravings for oily and rich food. I have planter fascia in left leg which reduces my ability to do exercise and follow a routine.I have even injured my right knee,hence right now I cant do any form of exercise.
I would like your advise to reduce weight and know the way I can contact you.
Thanks
Simra
i have replied to you mail . please check there
Hlw mam, I m a 20 yr grl and weighs 56 kgs, my height is 5 ft…. i don’t find tym to do exercise due to my studies…. i can’t evn follow a diet plan as I stay in fig hstl…. So can u plz suggest me some ideas fr my weight loss?
Hi Pia ,
If you cant do diet , i would have asked you to do exercises , if you cant exercise , i would have asked you to do die . but if you cant do both , i dunno what else to suggest you for weight loss. food is not in your hands i agree. but you can manage your time table in a way that you can workout / walk / jog at any time during the day or post dinner fr 45 mins.
Hello mam.
I am a 24 yr woman. My height is 5’9 and I weigh abt 88kgs. I have weight especially around my waist and love handles. My usual diet is vegetarian with chicken or egg twice a week. kindly let me know nutrition to reduce my weight around d areas
Hi Sanjana ,
we are in the process of writing an article on losing waist weight and love handles . please come back after a week and we would be able to help you
Hi payal,
First i would like to thanks for spreading awarness for good health. I am regular reader of this blog.
I am 28 year old and i have started face exercise since last 15 days. I have heard that one should avoid salt intake completely to reduce the face fat. Is this true?. Can you please tell me more on what should be completely taken out of diet to reduce face fat.
Thanks!
Hi Abhee ,
completely stopping any particular food for weight loss , is something you should never do , even for fat . every food has some or the other nutrient which is helpful for the functioning of body. even fat helps . so you should never goo for a 0 fat / no fat diet. salt basically helps in retaining water . excess of salt in food retains excess water . so it is not the fat weight that goes down after limiting or retricting salt , but it is the water weighy.ofcourse you can never have salt less food life long . hence take in limitations . excess of any thing and everything is bad for the body.
Hello Payal, I am 34 and weigh 62. Height 5.2″. I have a 9 year old son and twin daughters of 4 years. I was very slim before marriage and got weight after first delivery (cs). But again I could manage to loose weight. Now after my twins are born (Cs) am not able to loose weight. I do exercise and try to maintain diet. The major problem I want to share with you is..somehow I loose my weight or reduce my tummy by working hard…still I gaya n weight within two days of reaching Kerala for vacations. Now am in Kerala for vacations. It didn’t even take a week also to put on weight. What to do? I have to attend marriages also. Wearing saree is very difficult as My tummy also came out. Became chubby. This happens every year. I cnt enjoy my vacations Bcz of this. Please help.
are you losing weight with healthy ways ? if so , such easy weight gain is not normal. right now you are on a vacation . do contact us after ypu come back and we can discuss about th possibilities . for now , be happy and enjoy .
Thanks 🙂
Hi Payal, Im 39 years, 5ft 7 inches and weigh 96kgs. Ive alwasy been chubby and have a wide frame. But after my pregnancy have gained almost 15 kgs. Now since the past 8 months have started working out thrice a week and also limited my food to 1200 calories a day since a month. But not loosing weight. I also consume patanjali lauki juice since a week. What should i do to increase the rate of weight loss and make it more consistent.
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
hello madam,
iam 30 yers old i have one child 7year old my child . madam my weight is 71 kg and my thyroid is high and my height 5ft .madam mujhe weight reduce karna hai me kya karu me daily 1 hour walk karte hu or warm water piti hu but fir bhi mera weight kam nhi hota or me oily khana bhi nahi khate hu fir bhi mera weight badta hai aap bataye me kya karu or me roj 30 minit excersies bhi karte hu but koi bhi effect nhi hota weight me please u guide me .
Increase your time to 45 mins . change the diet pattern .
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi madam…im a clg girl.dng my secnd year…my height is 5.6 and my weight is 82 kg.im worried about my weight.i wish to look slim as other normal girls.and i dont have thyroid problem.could you please tell me a diet plan to reduce my weight..
Hi ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello Mam! I’m 22 years old female trying to lose weight. Can you please help me in deciding whether I am following a proper diet plan or not. My daily diet is as follows.
Mid morning: 1. Lukewarm water+ honey
2. A cup of milk
Breakfast: 1. One roti+ 2 egg whites omlette
Lunch: Half roti + bowl of veggies+ bowl of dal + vegetable salad
Snacks: 4 almonds+ 1 date+ 1 walnut, fruits and green tea
dinner: Same as lunch.
hi priya ,
diet seems ok , but you ned to include some more fruits and salads also some more fluid.
Hiii i m 27 yrs my weight is 61 kg before 1 year it was 49 kg but its increasing day by day i avoid oily food n sweets n do sun salutations daily n i also take honey water pls sugest me what to do .
check your thyroid
Hi Payal,
This is Rekha 23 yrs old . 1yr back I got married. At present I am suffering with PCOD and gaining more fat on belly hips &back too…I want to maintain a perfect body shape. please suggest me some easier tips ???
Hi rekha ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Madam
I’m 19 yrs old my weight is 80kg
and am suffering from thyroid …
plzz give me suggestion how I loose my weight
I’m so tensed about weight :'(
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi,
The above exercise looks good for me. for better understanding can you put the pictures.
k
Hi Payal,
The blog is really worth and thousands of thanks for having this created.
i am 26 years old, 157 cm height and 59 to 60 fluctuating weight too.
My problem is double chin. For past few months I have been noticing this double chin which makes me less confident to go out, while posing for photos etc.
Can you suggest me few diet plan for reducing this..
Also some exercises.
Thanks in advance
Shari
Hi , you can follow the exercises mentioned above and follow any of our 1200 calorie diet plan for weight loss that suits your cuisine
Plz tell me how I realize my weight is losing plz tell me weight lose symptoms
Hi Ayesha ,
before you start your weight loss regime , you can take your measurements like weight , waist , hip , thigh , arm , upper abdomen , lower abdomen etc . after following the diet for atleast 1 week – 2 weeks , you can measure these stats again , the difference in these stats will help you mark the level of weight loss .