How to Get Rid of Double Chin? – Exercises and Diet

April 23, 2023 5:30 pm39 commentsViews: 78

No one wants fat on their body parts. There are several areas of the body that can accumulate annoying fat comparatively faster. One of those areas is the one under our chin. Fat under the chin can make it look as if a person is having a second chin. Resultantly, the condition is commonly referred to as “double chin.”

This condition is very common and can hurt the physical appearance of an individual. It has been known to deter the attractiveness of a person’s face. Regardless, the condition is treatable.

There are certain exercises for chin fat that majorly help people that are trying to get rid of a double chin.  Today, we will explain different ways, including some double chin workout and diets, that help you answer the question – How to get rid of double chin or fat under chin?

How does double chin develop?

As mentioned above, double chin, also called submental fat, is a very usual condition that occurs when one or more layers of fat gather under your chin.

There is no specific reason for double chin. However, it is largely due to excess weight gain. However, it can occur due to other factors as well, like looser skin due to aging or Genetics.

Regardless, it is annoying. So, if you want to get rid of double chin, the following tips must be followed.

How to get rid of fat under the chin?

Double Chin Workout Exercises

There are numerous exercises that help a great deal in getting rid of a double chin. However, there is a lack of scientific backing that supports the claim that these chin exercises work. But, there is enough anecdotal evidence for us to try them out.

Mentioned below are the six exercises for chin fat that you must perform daily at least 10 to 15 times to tone and strengthen the skin and muscles in the area under your chin that will effectively reduce double chin.

 1. Bottom jaw jut

  1. Sit on a chair and look above at the ceiling while tilting your head back.
  2. Slightly turn your head in the right direction.
  3. Clinch the bottom of your forward.
  4. Hold this position for at least 5 to 10 seconds before releasing.
  5. Now, simply repeat the entire same process but turn your head to the left.

2. Tongue Stretch

  1. Sit on a chair and look above at the ceiling while tilting your head back.
  2. Try to extend your tongue towards your nose.
  3. Hold this position for at least 10 seconds before releasing.

3. Neck Stretch

  1. Sit on a chair and look above at the ceiling while tilting your head back.
  2. Try to pressure your tongue towards the roof of your mouth.
  3. Hold this position for at least 5 to 10 seconds before releasing.

4. Pucker up

  1. Sit on a chair and look above at the ceiling while tilting your head back.
  2. Now pucker your lips just like you are the air. This will stretch the chin area.
  3. Hold this position for at few seconds before releasing.

5. Ball exercise

  1. Take a 9-10 inch ball and place it under your chin.
  2. Now try to tilt your head down. It will press the ball against your chin.
  3. Repeat this motion for at least 25 times every day.

 6. Straight jaw jut

  1. Sit on a chair and look above at the ceiling while tilting your head back.
  2. Simply stretch the end of your jaw forward to stretch the area under your chin.
  3. Hold this position for at least a 10 count before releasing.
  4. Now, simply repeat the entire same process.

How to get rid of double chin using diet?

As mentioned earlier in the article, there could be many different reasons causing a double chin, but the most common cause is excess weight gain. If you plan your diet accordingly, there would be no other option better than a healthy diet for losing excess weight.

Some healthy tips to follow in this regard are:

  • Practice portion control.
  • Minimize your sugar intake.
  • Consume only low-fat dairy products.
  • Ignore fired foods.
  • Consume healthy fats like nuts, avocados, and olive oil.
  • Consume lean protein, like fish and poultry.
  • Avoid processed foods.
  • Consume whole grains over refined grains
  • Consume three daily servings of fruit.
  • Consume four daily servings of vegetables.

The science behind it is pretty straightforward. The lower your overall weight gets, the faster your double chin would disappear.

Different Treatments for a double chin

If you are certain that it is not weight gain that is causing your double chin, then there is no conclusive evidence as to whether losing weight will help you rid of a double chin. In such a case, it is highly likely that your double chin’s core reason is genetics.

If you visit a doctor for getting your double chin fixed, he will most likely recommend procedures like:


Lipolysis, also called liposculpture, involves using heat from a laser or liposuction to melt the fat away on your chin effectively. The process is pretty sorted as even a local anesthetic can perform Lipolysis to treat your double chin.

There are certain side effects of Lipolysis, though, mainly because it only eliminates fat. It does not do anything to excess skin in the area, along with the skin’s elasticity. These side effects include:

  • Pain
  • Bruising
  • swelling


This is a minimally invasive process that involves infusion of lower amounts of fat-dissolving compounds into the skin using a series of injections.

One such compound is deoxycholic acid. It was approved by the Food and Drug Administration in 2015 to use as an injectable drug during mesotherapy.

Utmost care and skill are required for deoxycholic acid infusion in the skin as serious damage is certain otherwise. It is injected in small amounts, and it may take around 20 or so injections during every treatment.

Six such treatments are usually called for, and there has to be at least one month gap between two treatments. Keeping in mind the level of care required, mesotherapy must only be performed by a dermatologist or a doctor who is experienced and skilled in plastic surgery.

There are even more side –effects of this procedure, and they include:

  • Redness
  • Numbness
  • Pain
  • Bruising
  • Swelling   

Final words

In a nutshell, if you want to get rid of your double chin, the safest way is exercising regularly and maintaining a healthy diet that will maintain your body weight. The process of getting rid of a double chin can be long and requires patience.

However, if the methods above are regularly followed, within a few months, you would be able to see your double chin diminishing. We would also like to say that going for surgical methods mentioned above is not the best idea due to the amount and severity of side-effects involved.

Besides, if you follow a healthy diet and exercise regularly for this purpose, other major incidental benefits would occur. Doing so can also reduce the risk of stroke, certain cancers, heart disease, sleep apnea, high blood pressure, and diabetes.

So, did you find the answers you were looking for? Do share your thoughts using the comments section down below.    


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