Are you dealing with excess fat below your chin that you want to ditch? Don’t stress, because we chatted with Maggie Priore, a personal trainer on Fyt, who shares with us some fitness scoop you’ll want in on. (If you didn’t already know, Fyt is the largest personal training service in the nation that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone.) Priore notes that while you can’t spot -reduce fat in one particular area, you can work on reducing overall body fat and losing weight. In addition to switching up your diet and eating at a calorie deficit (torching more calories than you’re consuming each day), these healthy habits will help you get rid of double chin fat.
As far as your calorie deficit is concerned, Priore explains, “This should be a small deficit (start with 100-200 calories less than you normally would).” She reveals another way to get rid of excess fat is by getting in regular cardio and strength training. So without further ado, here are some pretty stellar ways to perform your cardio that will help melt away that excess fat. If you’re eager to get rid of double chin fat, check them out below. And next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Priore suggests kicking things off with a five-minute walk or slow jog. Then, crank up the intensity by running “at your max heart rate—think 70-85% of your maximum heart rate.” Sprint it out for a total of 30 seconds, then recharge for the next 30 seconds. (If you’re a beginner, Priore recommends resting for longer than 30 seconds.) Repeat this sprinting exercise for five to 10 minutes.
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HIIT—aka High-Intensity Interval Training—means you’re “working out at around 80% of your max heart rate,” according to Priore. She adds, “Usually, HIIT workouts involve higher reps in a shorter amount of time. HIIT incorporates strength training [and] plyometrics, and can include other cardio exercises like ball slams and battle ropes. One thing I like to do with clients who like to do HIIT is to have them do a circuit of three to four exercises in eight to 10 minutes, as many rounds as possible.” Keep in mind that HIIT should consist of minimal or super quick rest periods.
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Don’t sleep on steady-state cardio. Priore recommends doing a minimum of 20 minutes of your favorite type of cardio, including jogging, working out on the elliptical, hiking, incline walking, rowing, or biking. The possibilities are truly endless!
If you’re looking for more, be sure to read Here Are 4 Face Jowl Exercises to Tone and Reverse Aging, Expert Says. Here, we chat with Daniel Clayton, NCCA certified personal trainer and founder of WorkoutWisely, who walks us through some really beneficial moves that can tone your muscles and address signs of aging. Stay up-to-date on the latest mind and body scoop, and get your next workout on ASAP!
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more