How To Get Rid Of A Double Chin - Healthline

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How Can I Get Rid of My Double Chin?

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Annette McDermott — Updated on January 24, 2024

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Takeaway

You may be able to get rid of a double chin through exercises, weight loss, or certain medical procedures.

A double chin, also known as submental fat, is a common occurrence that happens when a layer of fat forms below your chin. It’s often associated with weight gain but can be caused by genetics or looser skin resulting from aging.

Learn more strategies on what causes a double chin and what you can do to get rid of it.

What exercises target a double chin?

While there’s no scientific evidence that chin exercises work to get rid of your double chin, there’s anecdotal evidence.

Here are six exercises that may help strengthen and tone the muscles and skin in the area of your double chin. Unless otherwise indicated, repeat each exercise several times daily. Always consult with your doctor before trying a new exercise.

1. Straight jaw jut

Tilt your head back and look toward the ceiling.
Push your lower jaw forward to feel a stretch under the chin.
Hold for a count of 10.
Relax your jaw and return your head to a neutral position.
Repeat 10 times.

2. Ball exercise

Place a 9- to 10-inch ball under the chin.
Press your chin down against the ball.
Repeat several times daily.
Do three sets of 8-10 repetitions each.

3. Pucker up

With head tilted back, look at the ceiling.
Pucker your lips as if you’re kissing the ceiling to stretch the area beneath your chin.
Stop puckering and bring your head back to its normal position.
Do three sets of 8-10 repetitions each.

4. Tongue stretch

Looking straight ahead, stick your tongue out as far as you can.
Lift your tongue upward and toward your nose.
Hold for 10 seconds and release.
Repeat 10 times.
Do three sets of 8-10 repetitions each.

5. Neck stretch

Tilt your head back and look at the ceiling.
Press your tongue against the roof of your mouth.
Hold for 5 to 10 seconds and release.
Repeat 10 times.

6. Bottom jaw jut

Tilt your head back and look at the ceiling.
Turn your head to the right.
Slide your bottom jaw forward.
Hold for 5 to 10 seconds and release.
Repeat with head turned to the left.
Repeat 10 times.

What does a double chin look like?

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Lenar Nigmatullin / Alamy Stock Photo

Can I fix my double chin naturally?

If your double chin is being caused by weight gain, losing weight may make it smaller or get rid of it. The best way to lose weight is to eat a healthy diet and exercise regularly.

Some healthy eating guidelines are:

Eat more servings of fruit and vegetables per day.
Replace refined grains with whole grains.
Avoid processed foods.
Eat lean protein, such as poultry and fish.
Eat healthy fats, such as olive oil, avocados, and nuts.
Eat low-fat dairy products.
Stay within your daily calorie needs.

In addition to eating a healthy diet, you’ll also need to add in more physical activity to lose weight.

As the number drops on your scale, your face may get thinner.

What other treatments can get rid of a double chin?

If your double chin is caused by genetics, tightening up the area with exercise may help. It’s unclear whether weight loss will help. In this case, your doctor may recommend invasive procedures such as:

Lipolysis

Also known as liposculpture, lipolysis uses liposuction or heat from a laser to melt away fat and contour the skin. In most cases, a local anesthetic is all that’s needed during lipolysis to treat a double chin.

Lipolysis only treats fat. It doesn’t remove excess skin or increase skin elasticity. Side effects of lipolysis may include:

swelling
bruising
pain

Mesotherapy

Mesotherapy is a minimally invasive procedure that delivers small amounts of fat-dissolving compounds through a series of injections.

In 2015, the Food and Drug Administration approved deoxycholic acid (Kybella), an injectable drug used in mesotherapy. Deoxycholic acid helps your body absorb fats.

It may take 20 or more injections of deoxycholic acid per treatment to treat a double chin. You can have up to six treatments total and you must wait at least 1 month between treatments.

Deoxycholic acid may cause serious nerve damage if injected improperly. Only a dermatologist or a doctor with plastic surgery experience who is knowledgeable about the drug should perform these injections.

Potential side effects of deoxycholic acid and other mesotherapy injectables include:

swelling
bruising
pain
numbness
redness

How else can you get rid of a double chin?

The best way to get rid of extra fat anywhere in your body is by eating a healthy diet and exercising regularly.

When trying to get rid of a double chin, be patient. Unless you go through liposuction or laser lipolysis, it won’t diminish overnight. Depending on the size of your double chin, it may take a few months before it’s less noticeable.

Maintaining a healthy weight will help you avoid a double chin in many cases. This also has added benefits because it reduces your overall risk of:

diabetes
high blood pressure
sleep apnea
heart disease
certain cancers
stroke

Frequently asked questions

What causes double chin?

A double chin can be caused by many things. Genetics can be a cause, as well as weight gain, loose skin, age, or a recessed jaw.

Can double chins go away?

While it is possible for a double chin to go away on its own, this is more likely if weight gain is the cause. It’s more difficult to get rid of something that is determined by your genetics. If the cause is sagging skin, you’ll likely need surgery to remove it. That said, even losing weight doesn’t always guarantee your double chin will go away. Doing chin exercises can increase the chance that it will.

How can you get rid of a double chin fast?

There’s no fast way to get rid of a double chin other than surgical intervention, which isn’t necessarily fast as you have to account for recovery time. If the cause is weight gain, the best way to get rid of it is to lead a healthy lifestyle with a balanced diet and regular exercise.

Does chewing gum help double chin?

Chewing gum may improve your chewing and swallowing ability, as noted in a 2018 study. However, it won’t help give you a chiseled jawline, as a 2019 study shows that it only strengthens tongue and cheek muscles.

Read more on why chewing gum isn’t proven to improve the appearance of your jaw.

Takeaway

There are a few reasons why you can develop a double chin. Unless you’re certain that it’s caused by genetics, try weight loss, cardio exercise, and chin exercises before undergoing an invasive procedure.

Before starting a diet and exercise program, talk with your doctor. They’ll address any health concerns you have and help you set healthy weight loss goals. They’ll also recommend an eating plan that fits your lifestyle.

If diet and exercise don’t help your double chin, ask your doctor if an invasive procedure is an option for you.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

https://westcountyplasticsurgeons.wustl.edu/blog/2020/08/25/double-chin-reduction-procedure-faqs/
Double chin reduction procedure faqs. (2020).
Food and Drug Administration. (2015). FDA approves treatment for fat below the chin.
https://www.cdc.gov/healthyweight/physical_activity/index.html
Healthy weight, nutrition, and physical activity. (2023).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5893462/
Shirai M, et al. (2018). Effects of gum chewing exercise on maximum bite force according to facial morphology.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6445978/
Takahashi M, et al. (2019). Effects of gum chewing training on oral function in normal adults: Part 1 investigation of perioral muscle pressure.

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Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Annette McDermott — Updated on January 24, 2024

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