Say Goodbye to Your Double Chin: Tips and Exercises on How to Get Rid of Double Chin

how to get rid of double chin

In society, beauty standards often prioritize a slim, streamlined appearance with a well-defined jawline. As a result, individuals may feel unhappy and self-conscious about having a double or triple chin, which can directly affect their self-esteem and social lives. Unfortunately, individuals with a double chin are often stigmatized as obese, even if they are otherwise healthy, underweight, or actively trying to lose weight. Many factors contribute to a double chin, including genetics, ageing, weight gain, and poor posture. The question is how to get rid of double chin. Right exercises, correct diet, and even cosmetic procedures are some efficient ways which can help to get rid of a double chin.

It’s Just Not About Double Chin Only

Although many believe double chins cannot be pared, making certain lifestyle changes, such as regular exercise and improving eating habits, can help reduce weight and overall body fat, including under the chin. By incorporating fruits, vegetables, whole grains, and lean meats into your diet while avoiding sugar, processed foods, and fried foods, you improve your overall appearance and lower your risk of various diseases and other health issues.

What Is Double Chin?

what is double chin

The term “double chin” refers to an additional layer of fat located beneath the chin or lower jaw that creates a visible fold or bulge. This condition is common among men and women and generally does not indicate any medical or health issues. However, many individuals perceive it as a beauty concern that can be harmful to their self-esteem. Excessive weight in the chin or neck can alter the face’s appearance, resulting in a more overweight and aged appearance.

Double chin is a common cosmetic concern among people of all ages and genders. It occurs when a layer of fat forms below the chin, resulting in a second chin. While it is not a severe health concern, it can influence one’s self-esteem and confidence. Genetics and age are among the primary factors contributing to forming a double chin; other factors like diet, poor posture, diet, and no exercise are also other reasons. 

Causes Of Double Chin

Generally, double chins are due to body fat percentage. In simple terms, a double chin occurs due to extra fat deposition around the jaw and neck, making someone appear overweight. Stubborn fat around the chin, thighs, and hips is hard to reduce. Various factors contribute to a double chin, including ageing skin, poor posture, genetics, and poor metabolism.

1. Ageing Skin

aging skin

Skin ageing contributes to double chins. Dermatologists explain that as we reach our mid-20s, collagen production decreases. This leads to skin elasticity loss, causing the jaw skin to sag, and as we grow older, our muscles lose definition. While ageing skin is a natural process, we can mitigate its effects by improving our diet, quitting smoking, and adopting proper skincare habits. These measures can help delay ageing signs and prevent a double chin.

2. Poor Posture

poor posture

Another reason for a double chin is poor posture. Bad posture, such as slouching or tilting your head forward, can cause neck and chin strain. This strain can weaken the jaw and neck muscles, leading to muscle tone and definition loss. Over time, this can contribute to a double chin. Maintaining a straight neck position and practising proper posture can help prevent a double chin caused by poor posture. Exercise can help prevent a double chin from developing or worsening if we do not exercise regularly.

3. Genetics

genetics - how to get rid of double chin

Some individuals are genetically predisposed to having a fuller chin and weight gain. Also, their facial structure may include a weaker jawline and thinner or less elastic skin. This can contribute to the storage of fat and the development of a double chin. These genetic factors, combined with the natural distribution of fat in the body, can influence the appearance of a double chin in certain individuals. While lifestyle modifications can help reduce the overall fat percentage in the body, genetic factors and facial structure may still play a role in the presence of a double chin.

4. Poor Metabolism

poor metabolism

Metabolism is the process of converting food into energy in the body. When the metabolism is slow, fat is stored in the chin, neck, or thighs. In addition to that, people with a slow metabolism, often due to their age, tend to experience weight gain or have difficulty losing weight. A balanced diet, regular exercise and a healthy lifestyle can improve metabolism.

How To Get Rid Of Double Chin

Luckily, there are several ways to get rid of a double chin. This article will discuss some effective tips and exercises that can help you reduce or eliminate your double chin. Let’s discuss them in detail.

1. Exercise

If you eat healthy and do regular exercise, these will help you lose weight and improve your overall health. Some exercises target the chin and jaw muscles. These exercises will define your jawline, tone your muscles, and strengthen them. Repeating these exercises several times a day can reduce the sagging fat around your chin.

a. Ball Exercise

With this simple exercise, we can reduce chin or facial fat by gently pulling the face upwards and downwards. 

  • Begin by grabbing a regular tennis ball measuring 9 inches and placing it under your chin. 
  • Next, press your chin against the ball and move your chin in a controlled manner. 

For optimal outcomes, repeat this exercise 20–25 times daily. Consistency in practising this routine will likely yield visible results over time.

b. Tongue Exercise

Tongue stretching and rolling tune facial muscles and give a face a slimmer appearance.

i. Tongue Stretch

To perform this exercise:

  1. Start by looking straight ahead.
  2. Extend your tongue out as far as possible and lift it upward and downward.
  3. Hold this position for 10 seconds before releasing it.

It is recommended to repeat this exercise 15 to 20 times per day. Maintaining consistency with this routine allows you to observe positive results over time.

ii. Tongue Roll

Press the tip of your tongue to the roof of your mouth and hold it there for 10–15 seconds, then breathe and repeat it.

c. Fish Face

This exercise stretches and tones your facial muscles while defining your jawline. 

  • To perform it, you can sit or stand. 
  • Begin by pulling your lips back, keeping them outside of your teeth, creating a “fish face” shape. 
  • Hold this position for 10 to 15 seconds, and then release. 

It is recommended to repeat this exercise multiple times throughout the day.

d. Neck Stretch

Stretching your neck can have numerous benefits, such as improving blood circulation and strengthening your face and neck muscles. 

  • Sit straight in a comfortable position. 
  • Slowly tilt your head back, allowing your gaze to focus on the ceiling. Hold this position for 10 seconds. 
  • After the initial 10 seconds, bring your head back to a neutral, upright position. 
  • Now, turn your head to your left and remain in that position for 10 seconds. 
  • Return your head to neutral. 
  • Finally, tilt your head to the right and hold for 10 to 15 seconds.

2. Medical Procedure

Exercise helps tighten and tone facial muscles. Sometimes exercise doesn’t produce the desired result. In this case, there are other surgical procedures to remove a double chin.

a. Liposuction

liposuction - get rid of double chin

Liposuction, also called lipoplasty or body contouring, is a surgical procedure that removes excess fat from stubborn areas of the body. These areas resist diet and exercise. During surgery, targeted areas such as the stomach, thighs, hips, arms, or neck can have fat removed. The procedure typically involves local anaesthesia to facilitate fat melting in the chin area. It also involves jawline reshaping. Liposuction can be an effective option for individuals seeking a more sculpted and refined appearance in specific areas of their bodies.

b.  Rhytidectomy


A rhytidectomy, commonly known as a facelift, is a surgical procedure to address sagging skin. It eliminates excess skin and fat from the cheeks and jawline. Doing so defines the facial structure and gives the face a youthful appearance. The procedure typically involves removing sagging skin, tightening underlying tissues, and repositioning facial fat. This creates a smoother and rejuvenated look.

Facelifts are usually performed under local anaesthesia, which numbs the specific area being treated. Sometimes, additional sedation or general anaesthesia may be used to ensure patient comfort throughout the procedure. It’s imperative to consult with a qualified and experienced plastic surgeon to determine if a facelift is the right option for achieving your desired results.

c. Mesotherapy (Kybella)

Mesotherapy - get rid of double chin

Mesotherapy is a slightly invasive procedure to reduce submental fat cells. This specific technique involves the injection of deoxycholic acid (such as Kybella) into the area beneath the chin. The body naturally eliminates fat cells by breaking them down with deoxycholic acid.

During the procedure, injections are administered directly into the targeted area. It’s crucial to note that the number of treatment sessions required may vary depending on individual circumstances and desired results. Consulting with a qualified healthcare professional or cosmetic surgeon specialising in mesotherapy can provide you with specific information tailored to your needs and expectations.

Final Verdict

There is a common concern among individuals regarding how to get rid of a double chin. While weight loss is often suggested as a proven method, it may not be as effective if the double chin is genetic. However, adopting a healthy diet comprising fruits, vegetables, lean protein, monitoring calorie intake, and engaging in regular exercise can contribute to overall well-being and physical fitness, potentially reducing a double chin.

It’s worth noticing that surgical procedures are available for those seeking immediate and noticeable results. However, these procedures come with certain drawbacks and risks that should be carefully considered. Consulting with a qualified healthcare professional or plastic surgeon can provide you with a better understanding of the available options.

Also Read: Vegan lifestyle, living a truly vegan, cruelty-free life involves so much more than vegan beauty products or diet.

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