Ways to Get Rid of a Double Chin: Exercises, Causes and Prevention

A double chin is not always a sign of obesity. Your genes, the natural structure of the jaw, the relaxation of the skin, and ageing, combined with weight gain, can contribute to this condition. It can be caused by increased weight gain in some people, while it can be congenital or due to ageing in others. This is why there is no universal solution for eliminating it.

Occasionally you may see it while taking a selfie, looking down at your phone, or a bad picture of your profile. The first step is to determine why it’s happening before attempting any new workout or treatment. There are several methods for reducing a double chin, ranging from losing weight to neck exercises to professional procedures for removing persistent submental fat.

What Causes a Double Chin?

A double chin is generally defined as the area of fullness below the chin. It may be caused by fat deposits, hanging skin or a combination of both.

Weight Gain

Weight gain increases fat deposition throughout the body, including the lower face and around the jaw area. However, not everyone has the same pattern of fat distribution. For example, some people tend to gain weight around their stomach, while others gain it on their face and neck. If you are experiencing this type of weight gain, it may be possible for you to lose some facial fat by losing overall weight in your body.

Genetics

Your genes determine how much fat you carry throughout your body. They also dictate how your face looks so that you could have a double chin despite being within the normal weight range due to genetic reasons.

Ageing and Loose Skin

As we age, our skin gradually loses its elasticity, thus making us look older. This condition can also occur when there is rapid weight loss because the skin becomes loose, which ultimately leads to sagging tissues, especially around the neck area. In this case, further weight loss might not give you an entirely slimmed-down look as expected.

Ways to Get Rid of a Double Chin Naturally

If extra pounds lead to a double chin, healthy eating and regular exercise may help. There is no magic diet to shed chin fat, but you can adopt healthy habits that lead to weight loss.

Activities such as walking, bicycling, swimming, and strength training can help you get daily exercise. Eating a healthy diet of vegetables, fruits, whole grains, and lean protein with smaller portions of healthier fats can also help.

The Cleveland Clinic says there is no quick fix and that diet and exercise are the best options if the cause of your double chin is extra fat. The important thing to note is the difference between overall fat loss and targeted reduction. You can’t spot reduce, which means that working out one part of your body won’t cause that specific area to burn fat.

How to Get Rid of a Double Chin – Double Chin Exercises

Exercises can help to strengthen muscles in the jaw and neck. They should be done gently and should not be painful. These double chin exercises should be considered as a complementary element, not as a guaranteed way to reduce submental fat.

Chin Tucks

Sit or stand up straight. Keep your eyes forward while gently pulling your chin back. Hold for five to 10 seconds before returning to the starting position. Make 10 repetitions. The Cleveland Clinic recommends the chin tucks as an exercise that can target the muscles in the neck.

Ceiling Kiss

Sit or stand in a comfortable position with relaxed shoulders. Tilt your head back and look up at the ceiling. Purse your lips as if you were trying to kiss the ceiling. Hold the position for five to 10 seconds before returning to the neutral position. Repeat several times.

Tongue Stretch

Open your mouth and stick out your tongue. Hold for a few seconds while focusing on the muscles of your chin and neck. Relax and repeat the exercise several times. If you feel any discomfort in the jaw or neck, you should stop exercising.

Gentle Neck Rotation

Sit or stand up straight and slowly turn your head to one side, trying to touch your shoulder. Return to the centre and repeat the movement on the other side. Make 5 to 10 repetitions on each side. Avoid using sudden movements.

What Does Research Say About Facial Exercise?

As such, there is a need to manage expectations when it comes to the subject of facial exercises. Namely, there was one study conducted in 2018 and published in the JAMA Dermatology journal.

The experiment included a group of women aged 40-65 who engaged in a special set of facial exercises. They had to dedicate 30 minutes per day to it during eight weeks, followed by another 3-4 sessions per week up to week 20. Out of the initial sample, only 16 women completed the experiment, but the results were still interesting.

In particular, the scientists concluded that there was a correlation between the exercises performed and improvement in specific cheeks fullness (both upper and lower). Nevertheless, the sample was relatively small, and only middle-aged women were included, which does not allow making any general conclusions.

Moreover, the control group was absent, and the researchers only observed the correlation between facial exercises and the appearance changes, not proving any causal relationship. Most importantly, the study never proved that doing special exercises can eliminate chin fat.

Actually, as stated by the scientists, more research is needed to understand how facial exercises can improve the appearance of the skin and the muscles below the chin. Thus, they concluded that such exercises may be beneficial in terms of toning up the face, but they are not a reliable method to eliminate chin fat.

How Can You Improve Your Appearance Naturally?

You do not need to base your entire routine on your chin. Think about what you need to do for your overall health.

Eat Balanced Meals

Make sure you eat healthy foods like vegetables, fruit, whole grains, protein and healthy fats. Don’t fall into the trap of restrictive crash diets. Limiting foods that you like to eat can be very unhealthy.

Move More

Exercise does not mean you need to spend an hour at the gym. You could go for a brisk walk after dinner, go cycling, swimming, dancing or play a sport.

Add Strength Training

Incorporate some strength training into your exercise regime. This will help you develop muscle and get your body into shape. A simple set of exercises at home can include squats, lunges, rowing movements and presses. It’s about getting fit, it’s not about burning off that cheeky muffin top.

Can Posture Affect the Appearance of a Double Chin?

Posture alone won’t shed those chin fat, but it can improve your neckline and jaw definition. Imagine how often you stare down at your device. Your head is pushed forward as you hunch over, allowing your chin to drip down toward your chest. Sit up straight with relaxed shoulders, and position your screen so that it’s at eye level. Taking those breaks from staring at your phone or computer can help you maintain an upright posture most of the day.

When Should You Consider Professional Treatment?

Some people have a healthy lifestyle and often exercise, but they still have a double chin. This does not necessarily mean that they do something wrong. Genetics, sagging skin, or the shape of one’s face may cause this. A dermatologist or plastic surgeon can examine whether fat underneath the chin, sagging skin, or the shape of one’s face, or a combination of these reasons, is causing the double chin. Depending on the cause, one can either use injections to reduce fat or go through cosmetic surgery such as liposuction. Learn about these double chin treatments:

Fat-Reducing Injections

Fat-reducing injections contain ingredients that can help reduce fat underneath the chin. While the Indian study mentioned above shows that these types of injections can reduce fat underneath the chin, it is best to consult a medical professional who is knowledgeable in this field before going through with any treatment.

Liposuction

Liposuction is a surgery which removes fat underneath the skin. It can be an option if one has excess fat underneath their chin; however, there are many factors which one should take into consideration. A person should consult a qualified plastic surgeon to discuss the possible risks and complications and whether this procedure is right for them.

The Bottom Line

There is no specific exercise that can guarantee a V-shaped jawline. In the case of a person whose condition is caused by excessive weight, proper diet and exercises can help to reduce weight and, as a result, get rid of a double chin. However, if the cause of a double chin is genetic predisposition, ageing, or loose skin, then the outlined methods will have little effect. The effectiveness of the described exercises has not been scientifically proven either. Although the study published in the JAMA Dermatology found that participants had positive changes in facial appearance after a certain procedure, these procedures do not specifically target the submental fat.

People who are looking for an effective way to get rid of a double chin should consult a professional. If non-surgical interference fails, then a person should think about cosmetic surgery. In summary, to determine the most effective way to get rid of a double chin, it is necessary to define the cause of this condition. A double chin is not necessarily something wrong if it has always been there. Nevertheless, if a person is concerned about their image and wants to change it, then they should take care of themselves and give the body a chance to get rid of this problem.