The double chin can be frustrating, and it may affect anyone, no matter their weight. I’ve spoken with patients who often complain that their double chins make them look heavy or even overweight, though they live healthy lives. In one post, I explained the causes of a double chin, also called submental fat, and why it’s not just a cosmetic issue. From considering a simple remedy to trying an injectable like KYBELLA® at a Portland practice, people are searching for answers that truly work.
A double chin, medically referred to as submental fat, is a common concern affecting people of all ages and body types. Often associated with weight gain, it can also develop because of genetics, aging, or even poor posture. As we age, the skin loses natural elasticity, causing sagging near the jawline. A family history of fat accumulation in the chin area can make someone more prone to developing one. Over time, constant slouching and weak neck muscles can further contribute to the appearance of a double chin, even in individuals who are not overweight.
You may be able to get rid of a double chin with targeted exercises, gradual weight loss, or certain medical procedures.
Why does reducing a Double Chin matter so much to people?
Reducing a double chin really matters for many people, not only because of its physical presence but also the impact it has on self-confidence. It can leave you making excuses, feeling self-conscious in photos, during social settings, or even on video calls. Many individuals seek ways to achieve a more defined jawline and a youthful facial profile. But choosing the most effective method can feel challenging, which is why exploring solutions is important, whether to reduce or eliminate it. From at-home exercises and dietary adjustments to non-surgical or surgical treatments, there are multiple paths to a more sculpted, contoured look. This article explores the best natural options to help you rid yourself of a double chin.
What Causes a Double Chin?
For some, genetics play the biggest role—people genetically predisposed often notice a double chin regardless of lifestyle. The influence of structure, face, and fullness in the chin area is not easy to alter or correct naturally. For others, it comes from storing fat in the body; even a few extra pounds beneath the submental region can become prominent. Age also plays a role, as developing muscles in the face grow lax, the skin thinner, and the drooping, saggy look takes over. Poor posture, neglecting the back and spine, or a constant slump forward with the chin angled to the chest can also affect appearance and further exacerbate the condition.
What Can Remedy a Double Chin?
I often recommend starting with exercise, a healthy diet, and frequent activity for the body. Simple exercises for shrinking a double chin include movements such as standing neck rolls, rotating the head in circles, and alternating directions. But many people turn to nonsurgical treatments like CoolSculpting, a procedure that uses controlled cooling panels to target localized fat deposits. Another option is the FDA-approved injectable KYBELLA®, which breaks unwanted fat cells that the body absorbs and later flushes naturally. For stronger results, surgical intervention such as liposuction provides a precise reduction with immediate results, though it involves general anesthesia and a short recovery period. People concerned about loose skin, wrinkles, or signs of aging in the neck can also see excellent results with BOTOX® Cosmetic or injectable fillers. Each treatment has its differences, but with the right guidance, the results can be life-changing.
What Exercises Target a Double Chin?
While scientific evidence is still limited, many believe chin exercises can help rid a double chin. Based on anecdotal results, movements that strengthen and tone muscles and skin in the area may help. If you repeat them daily, you can see a gradual change, though you should always consult a doctor before starting any new exercise routine.
What Exercises Target a Double Chin?
1-Straight Jaw Jut
One of the simplest moves is the straight jaw jut. You begin by tilting your head back toward the ceiling and then pushing your lower jaw forward until you feel a stretch under the chin. Hold for a count, then relax and return your jaw to a neutral position.
2-Ball Exercise
For this, place a small ball (about nine to ten inches) under your chin. Press down, repeating the motion for several repetitions and completing multiple sets to strengthen the area.
3-Pucker Up
Tilt your head back toward the ceiling and pucker your lips as though you’re kissing the sky. This creates a stretch beneath the chin. Stop, return to a normal position, and complete the required repetitions and sets.
4-Tongue Stretch
While looking straight ahead, stick your tongue out and lift it upward toward your nose. Hold for several seconds, then release. Repeat multiple times in organized sets.
5-Neck Stretch
Start by tilting your head back to face the ceiling. Press your tongue firmly against the roof of your mouth, then hold for a few seconds before releasing. Repeat this several times.
6-Bottom Jaw Jut
Tilt your head back toward the ceiling, then turn to the right. Slide your bottom jaw forward, hold for a few seconds, and release. Repeat the movement, this time turning to the left, several times.
What Does a Double Chin Look Like?
A double chin usually makes the lower face look fuller, adding an appearance of extra weight under the jawline, even when the rest of the body may not reflect it.
Can I Fix My Double Chin Naturally?
Yes, you can fix a double chin naturally, though it often depends on the weight gain behind it. By losing extra pounds, the area can appear smaller, and you may rid yourself of some fullness. To lose effectively, follow a healthy diet, combine it with regular exercise, and stick to smart eating guidelines. These include adding more fruit and vegetables, swapping refined grains for whole grains, and limiting processed foods. Choose lean protein like poultry and fish, and include healthy fats from olive oil, avocados, and nuts. Low-fat dairy products, balanced calorie needs, and daily physical activity support progress. Over time, as the scale number drops, the face may look thinner.
What Other Treatments Can Get Rid of a Double Chin?
Other treatments can rid a double chin, especially when genetics or tightening needs are involved. Beyond exercise, your doctor might suggest invasive procedures, though the outcome can be unclear if weight loss alone doesn’t work.
1-Lipolysis
Lipolysis or liposculpture involves liposuction or heat from a laser to melt fat and contour skin. Using only a local anesthetic, doctors can treat a double chin effectively. It doesn’t restore excess elasticity, but some may notice swelling, bruising, or pain.
2-Mesotherapy
Mesotherapy is a minimally invasive procedure using injections of fat-dissolving compounds. Approved by the Food and Drug Administration, deoxycholic acid (Kybella) is an injectable that helps the body absorb fats. A full treatment may require many injections by a skilled dermatologist or plastic surgery professional. Risks include nerve damage if done improperly and side effects such as swelling, bruising, pain, numbness, and redness.
How Else Can You Get Rid of a Double Chin?
To rid the body of stubborn fat, a healthy diet and exercising regularly remain essential. Options like liposuction, laser, or lipolysis don’t work overnight; it can take months for noticeable results. By maintaining weight, you may also avoid a double chin and lower your risk of diabetes, high blood pressure, sleep apnea, heart disease, certain cancers, and stroke. The key takeaway is that while people may develop one for different reasons like genetics, the best start is cardio exercise, not always an invasive procedure. Your doctor can discuss health concerns, realistic goals, and an eating plan that fits your lifestyle.
Non-Surgical Treatments for Double Chin Reduction
Non-surgical cosmetic treatments are minimally invasive options designed to reduce a double chin with little downtime.
1-Profound RF Treatment
Profound RF uses radiofrequency microneedling to tighten skin, stimulate collagen, and reduce fat. The controlled energy delivered through microneedles also improves elastin, creating a more youthful, contoured jawline.
2-Renuva Treatment
Renuva is an injectable fat matrix that supports regeneration and restores volume. It improves texture, boosts natural production, and results in a smoother, contoured jawline. Ideal for mild loss or unevenness, it offers gradual results without surgery.
3-Laser Therapy & Ultrasound Treatments
Laser and ultrasound treatments use heat to break fat cells, while also stimulating collagen for a tighter, firmer jawline. They’re non-invasive, require no downtime, and improve elasticity.
Surgical Options for Double Chin Removal
For faster changes, surgical procedures provide immediate, dramatic results that can permanently eliminate a double chin and redefine the jawline.
1-Liposuction
Liposuction is a quick, effective surgery where a surgeon removes fat deposits using a suction device. It produces instant results, though recovery may take a few weeks.
2-Neck Lift Surgery
A neck lift surgery targets tightening loose, sagging skin. This procedure removes excess tissue and tightens muscles, leaving a youthful, contoured appearance.
3-Chin Augmentation (Implants or Fillers)
Chin augmentation with implants or fillers improves jawline definition and facial structure, creating a defined, balanced look. Fillers are temporary, while implants offer a permanent enhancement.
Natural Ways to Reduce a Double Chin
Natural approaches to reducing a double chin include lifestyle changes, diet modifications, and targeted exercises. These support fat reduction, muscle strengthening, and skin tightening, leading to a more defined jawline.
1-Dietary Adjustments
Making dietary adjustments helps reduce fat storage. Smarter food choices create long-term improvement.
2-Reduce Overall Body Fat with a Balanced Diet
To reduce body fat, stick to a balanced diet that’s calorie-controlled and nutrient-rich. By gradually focusing on lean proteins, fiber, and healthy fats, you can maintain satiety and prevent overeating.
3-Best Foods for Skin Tightening and Fat Reduction
Certain foods support collagen production and improve elasticity. To tighten sagging skin, include vitamin C sources like oranges, peppers, and strawberries. Add omega-3 fatty acids from salmon, flaxseeds, and walnuts for firmness. Antioxidant vegetables such as spinach, kale, and broccoli also help fight aging.
4-Hydration’s Role in Reducing Puffiness
Proper hydration supports lymphatic drainage and reduces fluid retention. This lowers puffiness under the chin. Cutting back on salt and processed foods can ease bloating.
Effective Facial & Neck Exercises
Incorporating exercises into your routine can strengthen neck and jaw muscles, adding definition to the chin. Try lifts by tilting the head to the ceiling for several seconds, then repeat. Gentle stretches to each side, controlled tongue presses to the roof of the mouth, and ball squeeze drills with something small under the chin all help.
Lifestyle Changes for Long-Term Results
Lifestyle changes are key to long-term results. Keeping your weight stable helps prevent the accumulation of fat. Add cardio and strength training for better muscle tone.
1-The Benefits of Good Posture
The benefits of good posture go beyond looks. Poor stance can make skin sag and weaken muscles in the jawline. By keeping your shoulders straight and spine tall, you naturally lift fat accumulation around the chin.
2-Facial Massage & Lymphatic Drainage
A facial massage stimulates lymphatic drainage, boosts blood circulation, and reduces bloating. It also removes excess fluids and toxins. Using gua sha or jade rollers can further enhance the effect.
What Causes a Double Chin?
The main causes of a double chin include several factors: genetics, aging, and excess fat storage. Some who are overweight or have a higher body fat percentage are more vulnerable, but dietary habits and lack of exercise also matter. If you’re predisposed, lower collagen and elastin firmness with age can make skin sag. Constant weight slouching at screens weakens muscles and reduces jawline appearance.
Achieving and Maintaining a Sculpted Jawline
Achieving and maintaining a sculpted jawline takes consistent healthy lifestyle choices. Add targeted exercises, try advanced treatments, and focus on prevention. A balanced diet, regular exercise, good posture, and skin care all help in returning firmness. Whether natural or professional treatments, consistency leads to a defined, long-lasting result.
Frequently asked questions
1-What causes a 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.
2-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.
3-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.
4-Does chewing gum help double chin?
Chewing gum may improve your chewing and swallowing ability, as noted in a 2018 studyTrusted Source. However, it won’t help give you a chiseled jawline, as a 2019 studyTrusted Source shows that it only strengthens tongue and cheek muscles.
