Maintain a calorie deficit to reduce overall body fat
Eat a balanced diet with lean protein, vegetables, fruits, and whole grains
Reduce sugary drinks, processed foods, and excess salt
Drink enough water daily
Do regular cardio exercise such as walking, running, cycling, or swimming
Add strength training to support fat loss and muscle tone
Practice good posture to reduce the appearance of a double chin
Keep your head level and avoid looking down at your phone for long periods
Try chin lifts and neck exercises
Try jaw jut exercises
Try tongue press exercises
Sleep enough each night
Limit alcohol intake
Chew sugar-free gum to keep jaw muscles active
Consider facial massage or lymphatic drainage
Consult a doctor about thyroid or hormonal issues if weight gain is unexplained
Consult a dermatologist or plastic surgeon for treatments like Kybella, liposuction, or skin tightening if needed