Published On By Rachel Nall

Get Rid Of Double Chin

Double chin is the excess fat present under your chin. It can be attributed to different factors, like weight gain, extra fat accumulation, and genetic predisposition.

Chubby cheeks might look cute on you as a kid, but it can be an issue when you are an adult. Sometimes, you might also develop loose skin under your chin due to aging.

However, jaw fat cannot be reduced overnight. Eating less oily food and moving more might help you get rid of a double chin, but specific strategies could speed up this weight loss process.

This article mentions some of the best exercises to help strengthen your muscles around the chin. Try these strategies to tone your chin without further sagging.

Key Factors that can lead a Double Chin

  • Poor Posture

    Poor posture may lead to the development of a double chin, as it weakens the neck and chin area muscles, leading to sagging skin and the appearance of a double chin. Maintaining a poor posture consistently, such as slouching or hunching forward, strains your neck and chin muscles. Over time, these muscles become weak and lose their ability to support the skin and underlying tissues in the chin area.

    Why Should You Maintain A Good Posture?
    Strengthens neck and chin muscles
    Improves blood circulation
    Promotes proper alignment of the spine
    Enhances overall appearance and confidence
  • Diet And Nutrition

    You can maintain a moderate weight and reduce the accumulation of stubborn fat in the neck area by making the right food choices.

    Choose a nutritious diet rich in fruits, lean protein, vegetables, and whole grains that may provide essential vitamins, minerals, and antioxidants for weight management.

    Avoid the consumption of junk food including sugary treats, fried foods, and processed snacks high in sugar and calories that might cause weight gain and excess fat accumulation, including in the chin area.

    Drinking adequate water helps maintain skin elasticity and prevents sagging. You must drink at least eight glasses of water daily to keep your skin supple.

    Stay mindful of your food portions to avoid overeating. Use smaller plates, and listen to your body’s hunger and fullness alerts. Eating balanced meals throughout the day could help prevent weight gain and the formation of a double chin.

  • Medical conditions

    Medical concerns, such as hypothyroidism and lymphatic disorders, could contribute to the growth of fat deposits, causing a double chin.

    In hypothyroidism, the thyroid gland does not make enough thyroid hormone, which might slow metabolism and cause weight gain. This weight gain could promote the accumulation of fat under the chin, leading to the appearance of

    a double chin.

    Lymphatic disorders affect the lymphatic system, which removes waste and toxins from the body. When the lymphatic system does not function properly, fluid buildup can occur in the tissues, leading to the appearance of a double chin.

  • Smoking

    Smoking and tobacco might decrease the skin’s elasticity, which may make the skin less firm and more prone to sagging.

    Smoking and tobacco contain harmful chemicals that could accelerate collagen and skin breakdown. It could also impair blood circulation. It reduces oxygen and nutrient supply to the skin, making it more susceptible to damage and less able to repair itself.

    Smoking and tobacco might accelerate the aging process, including premature skin aging. It might cause the appearance of wrinkles, fine lines, and sagging skin, including under the chin.

  • Lack of Exercise

    A sedentary life routine and lack of physical activity could contribute to the weakening of neck and chin muscles, leading to the development of a double chin. Regular exercise targets and strengthens the muscles in the neck and chin area.

    Exercise may help burn calories and decrease overall body fat, including the fat deposits contributing to a double chin. It might improve blood circulation throughout the body, including the neck and chin area.

  • Alcohol Consumption

    Alcohol consumption can cause a double chin by causing dehydration and bloating in the body. It may work as a diuretic that increases the production of urine. Alcohol intake might affect the skin’s elasticity, making it more prone to sagging, including under the chin.

    Alcohol-induced dehydration could cause a lack of moisture in the skin, making it look dull and less firm. It might cause bloating by increasing gas production in the digestive system, leading to a swollen and puffy appearance, making a double chin more noticeable.

Methods for Reducing Double Chin

Depending on personal preferences and goals, non-surgical and surgical methods are available for reducing a double chin.

Non-surgical options include:

  • Acid Injections: Deoxycholic Acid injections could dissolve fat cells under the chin.
  • Radiofrequency Treatment: Uses heat to tighten and firm the skin.
  • Cool Sculpting (cryolipolysis): Freezes and eliminates excess fat cells in the chin area.

Surgical options include:

  • Neck lift procedures: Tighten the skin and muscles in the neck area.
  • Double chin surgery (liposuction): Removes excess fat from under the chin.

These surgeries are typically done with anesthesia, and the recovery period can take several weeks. However, consulting with a healthcare provider to explore suitable treatment options based on personal needs and goals is necessary.

How To Reduce Double Chin?

  1. Facial Exercises

    Facial exercises could target the neck and face muscles and help reduce the visibility of a double chin. Exercises like chin lifts and tongue presses may help tone the muscles of the chin and neck area, which can help improve the overall appearance of the jawline.

  2. Maintaining Good Posture

    Maintaining good posture may strengthen the muscles in the neck and chin area, which can improve the appearance of a double chin. It could be achieved by keeping your head aligned with your spine, shoulders relaxed, and chin parallel to the ground. Also, maintain posture while sitting, standing, and during physical activities.

  3. Olive Oil Massage

    Olive oil massage is a technique that may improve blood circulation and minimize the visibility of a double chin. When applied to the skin, it may work as a natural moisturizer, providing optimal nourishment and hydration. It may improve skin elasticity and firmness, allowing a more toned and defined jawline. Olive oil massaging may reduce swelling or puffiness in the chin area, making the double chin less noticeable.

  4. Chewing gum

    Chewing gum could help strengthen the muscles in the chin and neck region, which can gradually reduce the appearance of a double chin. When you chew gum, the repetitious movement of your jaw and facial muscles engages and triggers your chin and neck muscles. Chewing gum could help tone and tighten your cheek muscles. However, it may not necessarily help you get a chiseled jawline.

  5. Kybella Injections

    Kybella injections are an FDA-approved surgical treatment containing deoxycholic acid, a molecule in the body that might help break down and absorb fat. It destroys the fat cells when injected into the skin, which are further eliminated by the body over time.

    After the treatment, you might notice swelling, bruising, or numbness in the treatment area. These side effects are temporary and typically resolve independently within a few days to a week. However, it is necessary to follow post-treatment care instructions provided by the doctor.

Best Double Chin Exercises

  1. Straight Jaw

    • Stare at the ceiling by tilting your head backward
    • Stretch your lower jaw forward
    • Hold into that position for 15 seconds or as you can, depending on your mobility level.
    • Repeat the movement for 5-6 times.
  2. Stretch Your Tongue

    • Stretch your tongue out as much as possible by keeping your head straight.
    • Now, lift your tongue towards your nose.
    • Hold it for 10 to 15 seconds as per your comfort.
    • Then, repeat the process 4-6 times.
  3. Ball Exercise

    • Start by placing a small stress ball beneath your chin.
    • Keep holding it between your chin and neck.
    • Repeat for 9-10 times.

Tips To Prevent A Double Chin

  1. Maintain Weight

    Managing weight through a well-balanced diet and regular exercise is crucial to prevent the development of a double chin. Excessive weight gain might contribute to the formation of a double chin, leading to excess fat accumulation in the neck area. Some of the simple ways to help manage weight and live a healthy life may include:

    • Eat low-fat dairy or switch to non-dairy products.
    • Add fresh vegetables and natural fruits to your diet routine.
    • Eat lean protein, like white meat, poultry, and fish.
    • Consume complex carbohydrates like whole grain cereals, wheat, millet, quinoa, and whole wheat bread.
    • Stay within your daily calorie requirements.
    • Eat healthy fats, avocados, Omega 3s, olive oil, and nuts.
  2. Increase Physical Activity

    You could achieve a toned jawline and improve your overall appearance by exercising. Chin lifts, tongue presses, and jawline exercises could help reduce stored fat under your chin. Increasing physical activity may help you lose fat and provide long-term health benefits.

  3. Stay Hydrated

    Water may help in maintaining the elasticity and firmness of the skin. Keeping your skin hydrated, plump, and elastic could help maintain a more defined jawline.

    The recommended daily water intake depends on sex, weight, age, and activity level. However, a general guideline suggests drinking at least eight glasses of water daily, equivalent to about 2 liters.

  4. Limit Screen Time

    Limiting screen time may help maintain good posture and prevent the potential development of a double chin. Spending excessive time on the screens may develop a poor posture, causing the muscles in the neck and chin to weaken and sag.

    Try to take a break from screen time to allow yourself to engage in physical activities, such as stretching or moving around. These activities might improve blood circulation and muscle tone in the neck and chin area, preventing the storage of excess fat and sagging skin.


Frequently Asked Questions

  1. Can a Double Chin Be Eliminated Overnight?
    No. A double chin cannot be eliminated overnight as it requires consistent effort, such as maintaining a good lifestyle, regular exercise, and a nutritious diet for long-term results.
  2. Are there any supplements targeting the Chin Area to Reduce a Double Chin?
    Yes. Collagen supplements may help keep the skin firm and moisturized, reducing the appearance of a double chin. These supplements might encourage the body to create more collagen to help your skin appear firmer and reduce the double chin appearance.
  3. How Long Does the Recovery Process Typically Take After Double Chin Surgery?
    The recovery process after double chin surgery typically takes two to three weeks or more, depending on person to person. You must follow post-operative instructions provided by the healthcare provider to allow your body sufficient time for recovery.
  4. Are there any home remedies or natural methods for reducing a double Chin?
    Several home remedies and natural methods can help reduce a double chin. These include exercises such as tilting the head back, stretching the tongue, and applying wheat germ oil. However, it’s important to note that overnight results are not realistic, and long-term commitment to a healthy lifestyle is necessary for lasting effects.


Double chin could be due to various reasons. Genetics may also be responsible for developing an extra layer of fat under your chin. Managing weight, including cardio in your daily routine, some specific chin exercises and movements may help firm your chin.

Eliminating a double chin overnight may not be possible. However, consistently following various methods and techniques could help reduce its visibility over time.

Talk to your doctor once before starting a diet or a workout routine. He will check and decide if an invasive approach could be a solution for you. It may help address underlying health conditions and may help you set realistic weight loss goals.

Consulting a certified nutritionist will help you follow a proper eating plan that you smoothly include in your lifestyle.


  • The information in this article is for informational purposes only and should not be considered medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this article.
  • The results may vary from individual to individual.
  • It is recommended to consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before trying any tips.

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