How to get rid of a double chin

If you have the true “double chin” it generally means you are carrying excess fat under the chin near the throat area. The fat tends to sag down creating a wrinkle, hence the term “double chin”. In this case, all you need to do is lose weight by consuming fewer calories than you .  That is, maintain a calorie deficit by moving more, eating less or doing any combination of the two. No matter what you read, no exercise alone can fix this problem. When you gain fat, you gain it everywhere, and each person gains more in certain places than others. Unfortunately, just as you can’t control where you store fat, you also can’t control where you lose it. In other words, you can’t spot reduce so no exercise can target losing fat from a particular area. You can only decrease your fat stores overall by eating fewer calories than you burn. Continue this process until the fat layer around the chin and neck area reduces to the point where the “double chin” disappears. As you maintain a calorie deficit, body fat will leave from whatever area your body was genetically programmed to draw it from. As a rule of thumb, the last place fat was put on is the first place off when dieting. The other option is to surgically remove the fat pad under the chin or liposuction.


A double chin also results from losing fat in the neck area, and the skin that was stretched by the previous increase in fat stores doesn’t resume its original size and shape because of age-related decline in elastin. Elastin is a protein in connective tissue that is elastic and allows tissues in the body to resume their shape after stretching or contracting. Elastin helps skin to return to its original position when pushed or pinched. As we age, elastin significantly declines leading to loose, wrinkly skin. The other reason a double chin forms is from having loose skin which may be a result of genetics. There is no cure for either of these “double chin” causes except cosmetic surgery that removes the loose skin.

Your Holiday Survival Strategy

There's no denying that the holidays have arrived.

Lights have been strung, gifts are being wrapped and holiday treats are everywhere.

It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?

Not so fast.

I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.

This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic...

Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.

Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.

You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

This is what you would eat...

As many fresh and fiber-filled vegetables as you want.
Load up on salads.
Enjoy vegetable side dishes.
Just no starchy vegetables like potato or corn.

Lots of lean, protein-filled meats and eggs.
Stick with meat that has been roasted, barbequed, or baked.
Avoid fried meats and eggs.

Fruits, nuts and seeds in moderation
Fresh fruit for a delicious dessert.
A handful of nuts or seeds for a snack.
Don't eat sugar-added fruits, nuts or seeds.

Then enjoy 2 small exceptions...
Bread or grain product: No larger than the size of your hand.
Starchy vegetables: Half of a cup.
Baked goods: Should fit into the palm of your hand.
Candies or confections: The smaller the better.
Holiday drinks: 8 ounces.

This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.

When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.

Remember, I'm here to help you meet your fitness and weight loss goals. Email today and I'll get you started on an exercise program that will make your goals a reality.


You didn't think I was going to forget to mention the importance of exercise in avoiding holiday pounds, did you?

I know this month is extra busy. You will be tempted to skip out on workouts.

Decide right here and now that you will stick with your exercise schedule throughout the entire month of December. Write it into your calendar.

Exercise is your secret weapon against holiday pounds.
Fig, Goat Cheese and Bacon Appetizer


Here's a great recipe to bring to your next holiday party. Fresh fruit, nitrate-free bacon crumbles and high-quality goat cheese crumbles make a tasty appetizer that is gluten-free and caveman-friendly! Servings: 6

Here's what you need:
6 figs, halved
1 Tablespoon balsamic glaze
6 Tablespoons goat cheese
1 slice nitrate free bacon
Preheat oven to 350 degrees F.
In a medium skillet cook the bacon until crispy. Allow to cool then crumble.
Lightly grease a baking pan with olive oil.
Halve the figs and line, cut side up, on the prepared pan.
Drizzle balsamic glaze on the cut side of each fig. Sprinkle with goat cheese and bacon crumbles.
Place in oven for 5-8 minutes. Serve immediately.

Nutritional Analysis: One serving equals: 98 calories, 3g fat, 68mg sodium, 14g carbohydrate, 2g fiber, and 4g protein