Lose overall body fat with a calorie deficit
Eat more protein and fiber
Cut back on sugary drinks and alcohol
Reduce salty, processed foods to limit water retention
Drink enough water
Do regular cardio exercise
Add strength training to build muscle and burn fat
Practice chin lifts and neck exercises
Improve posture by keeping your head aligned
Keep your tongue pressed to the roof of your mouth
Sleep 7 to 9 hours nightly
Manage stress
Chew sugar-free gum
Avoid slouching over phones and screens
Consider professional treatments like Kybella, CoolSculpting, radiofrequency, or liposuction
Consult a doctor or dermatologist for the fastest safe option