Health and Fitness

How Can I Get Rid of My Double Chin?

Submental fat, also known as a double chin, is a common condition in which fat accumulates beneath the chin. You don’t have to be overweight to have a double chin, which is often associated with weight gain. A double chin can also be caused by genetics or loose skin as a result of ageing.

There are a number of things you can do to get rid of a double chin.

Exercises That Target A Double Chin

There is anecdotal evidence that chin exercises help reduce a double chin, but no scientific evidence supports this claim.

The muscles and skin around your double chin can be strengthened and toned with the help of the following six exercises. In the absence of specific instructions, perform each exercise at least 10 to 15 times per day.

1. Straight Jaw Jut

Tilt your chin up and keep an eye on the rafters.

To feel a stretch under your chin, move your lower jaw forward.

Aim to keep the jaw jutting for 10 seconds.

Your jaw should be relaxed, and your head should be in a neutral position.

2. Ball Exercise

Under your chin, place a 9- to 10-inch ball.

Put your chin against the ball and keep it there.

Do this a total of 25 times each day.

3. Pucker Up

Look up at the ceiling with your head tipped back.

Stretch your chin by sucking your lips together as if you were kissing the ceiling.

Put an end to your puckering and reposition your brow.

4. Tongue Stretch

As far as you can, stick your tongue out in front of you while looking straight ahead.

Lift your tongue up and toward your nose.

Release after ten seconds of holding the position.

5. Neck Stretch

Squint your eyes at the ceiling.

Your tongue should be pressed against the roof of your mouth as you inhale.

Release after 5-10 seconds of holding.

6. Bottom Jaw Jut

Squint your eyes at the ceiling.

Turn to the right with your head.

Forward movement of the lower jaw.

Release after 5-10 seconds of holding.

Turn your head to the left and repeat the process.

Decreasing a Double Chin Through Diet And Exercise

It’s possible that losing weight will shrink or eliminate your double chin if it’s the result of weight gain. Eating healthily and exercising regularly are the best ways to lose weight.

Guidelines for a healthy diet include:

Eat at least four servings of vegetables every day.

Three servings of fruit are recommended each day.

Whole grains can be substituted for refined grains.

Consume whole foods only.

If you want to lose weight, eat a lot of poultry and fish.

Olive oil, avocados, and nuts are excellent sources of healthy fats.

Fried foods should be avoided.

Consume low-fat dairy products, such as cheese and yoghurt.

Reduce the amount of sugar you eat.

Control your intake of food.

It’s possible that your face will get thinner as your weight continues to fall.

The Mayo Clinic recommends 45 minutes of moderate physical activity per day to help you lose weight. Strength training, at least twice a week, is also advised.

This week’s goal includes any strenuous physical activity, such as mowing the lawn, gardening, or carrying groceries.

Treatments for a double chin

If you have a double chin as a result of your ancestry, exercising to tighten the area around your chin may be beneficial. Weight loss may or may not help. If this is the case, your doctor may advise you to undergo one of the following invasive procedures:


Liposuction and heat from a laser can be used to melt away fat and shape the skin in lipolysis, which is also known as liposculpture. When lipolysis is used to treat a double chin, a local anaesthetic is all that is required.

This treatment only affects fat. Excess skin is not removed, nor is the elasticity of the skin improved. Swelling, bruising, and pain are all possible side effects of lipolysis.


Using a series of small injections, mesotherapy delivers fat-dissolving compounds in small doses.

An injectable drug called deoxycholic acid (Kybella) was approved by the Food and Drug Administration in 2015 for use in mesotherapy treatment. Deoxycholic acid aids in the absorption of fats by your body.

A treatment for a double chin may require up to 20 injections of deoxycholic acid. Only six sessions are allowed. Treatments must be spaced out by at least one month at the most.

If deoxycholic acid is injected incorrectly, it can cause serious nerve damage. This procedure should only be perform by a dermatologist or a doctor with plastic surgery experience who is familiar with the drug.

Mesotherapy injectables like deoxycholic acid may cause swelling, bruising, pain, numbness, and redness.

Next steps

Eating healthily and exercising regularly is the best way to get rid of excess fat anywhere on your body.

Keep at it until the problem of a double chin is resolve. Without liposuction or laser lipolysis, you won’t see a dramatic reduction in your body fat overnight. It may take several months, depending on the severity of your case, for your double chin to become less prominent.

To avoid developing a double chin, it is important to maintain a healthy body mass index (BMI). This has additional advantages because it lowers your risk of:


a high pulse rate

inability to fall asleep

coronary artery disease

a few types of cancer


Try weight loss, cardio exercise, and chin exercises before having an invasive procedure unless you are absolutely certain that your double chin is the result of genetics.

You should consult with your doctor before embarking on a diet or exercise regiment. Your health concerns will be addressed and your weight loss goals will be set in a way that is safe and sustainable. The nutritionists will also recommend a diet plan that is tailored to your needs.

Ask your doctor if an invasive procedure is an option for you if diet and exercise don’t reduce your double chin.


I hope this article will help you to know about some effective ways to get rid of your double chin. So, start practicing these tips and you will get a younger and attractive face in no time.

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