Reduce overall body fat with a calorie deficit through diet and regular exercise
Do strength training 2–4 times per week (full body or upper body emphasis)
Do cardio 150+ minutes per week (or equivalent)
Maintain good posture (head stacked over shoulders)
Practice daily neck and jaw exercises (e.g., chin tucks, tongue-to-palate, gentle neck stretches)
Avoid habits that worsen chin/jaw position (slouching, prolonged forward-head posture, frequent phone/tablet looking down)
Maintain hydration and limit alcohol to reduce temporary facial puffiness
Limit high-sodium foods and manage allergies/sinus congestion
Sleep 7–9 hours and keep a consistent sleep schedule
Stop smoking and avoid excessive sun exposure to slow skin sagging
Use sunscreen daily on the face and neck
Consider topical treatments with retinoids (e.g., prescription tretinoin or OTC retinol)
Consider tightening/firming options: RF microneedling, ultrasound (HIFU), laser skin tightening
Consider fat-reduction options: cryolipolysis (where available) or other clinician-administered treatments
Consider injectable options: deoxycholic acid (Kybella) for submental fat (where available)
Consider surgical options for persistent fat or loose skin: submental liposuction and/or neck lift
Consult a dermatologist or plastic surgeon to assess whether it’s fat, skin laxity, or posture-related and choose the best option