How to Get Rid of Double Chin?

how to get rid of double chin

A double chin can give a big hit to your social life and self-esteem. It is not necessarily a sign of poor health but can make you feel self-conscious. Now you must be thinking about how to get rid of a double chin? Fortunately, once you identify the causes of double chin, there is a wide range of ways to get rid of it.

Some of the popular methods to reduce double chin include diet, exercise, and cosmetic procedures. If you are sick of your double chin, then here is an article with all you need to know about double chin causes and ways to get rid of it for a beautiful jawline.

What is a Double Chin?

Submental fat or a double chin is merely an extra fat present in the area underneath your chin. It is a condition which occurs when a fat layer is developed in the submental space. A double chin is usually related to weight gain, but it does not mean that only overweight people have a double chin. Looser skin or genetics can also lead to a double chin. Continue reading the article to know more about a double chin. 

What Causes Double Chin?

Before knowing how to get rid of double chin, let’s have a look at double chin causes. 

The submental fat or double chin may accumulate due to various reasons. People with stubborn fat or a family history of sagging skin are more likely to have a double chin. Moreover, fluctuation in fat can also cause submental fat. Below mentioned are some of the common double chin causes.

Facial Structure

Facial structure and genetics play a crucial role in a double chin. Unfortunately, some people are more likely to have a double chin, especially if it is present in their genetics and runs in the family. It could be due to susceptibility for loss of elasticity in the skin or the presence of more pronounced submental areas.

In addition to this, other factors of facial structure like the weak jawline, narrow face, or small chin, can also lead to aggravating the appearance of the area present under your chin.   


Being overweight is one of the major double chin causes. When you consume more calories as compared to the ones you burn, then the body stores the extra energy as fat cells. Like the fat deposits around the chest, stomach, butt, or legs, your body also stores fat in your chin, neck, or face. Due to this reason, a double chin is common for individuals who are overweight. Fortunately, simple diet and lifestyle changes can help to get rid of double chin and excess fat in your body. 

Aging Skin

Aging skin is another common double chin cause. As people get older, the skin starts losing elasticity due to a decrease in collagen production. The process of decrease in collagen production starts in the 20s. Due to this reason, we get wrinkles, and it is also a cause of double chin. 

The skin present below your chin begins to sag and hang lower than normal, which gives you the effect of a double chin. Some environmental factors like poor diet, sun exposure, and smoking speeds up the aging process.

 If you are concerned about your rapidly aging skin, then start taking care of your skin and following a healthy diet as soon as possible. 


Poor body posture, specifically from slouching in front of your phone or computer, is another potential double chin cause. 

Poor posture can cause weakened muscles in the face and neck area. It means they do not hold the skin in a way they should ideally hold, which leads to sagging. This can lead to loose skin beneath your chin, which can exacerbate the problem.

In addition to this, poor body posture, specifically in the upper back, can lead you to hold your head in a way that it looks like you have a double chin. 

Nevertheless, if you manage a posture with a straight spine and lengthened neck, you can get rid of a double chin. Obviously, you will have to develop muscle strength in order to correct your posture through exercises and positioning. 

How to Get Rid of a Double Chin?

Now the question is how to get rid of a double chin? Or how to lose a double chin? Getting rid of a double chin can be a daunting task, but trust me, it is not impossible. Following a proper diet and some lifestyle changes can help you reduce your submental fat. 


Consuming a diet low in calories is the only way to reduce the extra fat stored in your body. One of the best ways to lower calories is to opt for a healthy and balanced diet that includes lean protein, fruits, healthy fats, whole grains like wheat berries, and vegetables. 

Now you must be thinking it is boring to eat vegetables, but trust me, it is not. There are various delicious ways to eat more vegetables. It will not only help you lose weight but will also boost your overall health. 

In addition to this, you should consume the best anti-aging foods for healthy and glowing skin. The foods like blueberries, sea moss, nuts, avocado, and papaya can increase the natural collagen production of your body. It can help in managing good skin elasticity and getting rid of a double chin. A good diet is one of the best answers to the question, how to get rid of a double chin. 


Lipolysis is a process that leads the fat cells to break down (Source). When it comes to getting rid of double chin, there are some popular options like laser and cryo-lipolysis. 

The most common option is laser treatment. It includes the use of heat from the laser in order to melt the fat. This treatment also encourages the production of collagen, which helps in tightening the skin. The laser procedure is amazing for small spaces. Nevertheless, it has certain side effects like swelling or bruising. 

After laser treatment, you need to make sure that you perform proper aftercare. Otherwise, it can cause complications like scarring, infection, or even blood clots in severe cases. 

Cryo-lipolysis is an alternative and a new process to get rid of a double chin. The process includes freezing fat cells and not melting them. A specialized vacuum applicator is used to freeze the cells. It is a non-invasive process that includes minimal discomfort and fewer side effects. 


Exercise is one of the best ways to get rid of a double chin. It is the best answer to the question, how to get rid of a double chin. Exercise is an excellent way to attain a calorie deficit, as it allows you to burn more energy as compared to what you consume. 

You can try different types of exercises like yoga, cardio, dancing, and weight lifting. If you do not want to go out, you can bring the best home exercise equipment for beginners to start with your training. 

Exercise is an amazing way to strengthen muscles present in your upper back, neck, and chest. Moreover, it helps to direct your posture. Overweight and bad body postures are two major causes of double and exercising can help to address both. 

Double Chin Exercises

How to get rid of a double chin? Here are some double chin exercises that can help you reduce it.

Ball Exercise

  • Put a tennis ball beneath your chin. Tuck it and then lower the chins in order to manage it in the place.
  • Now gently press your chin against the ball for a few seconds.
  • Release the ball without dropping it.
  • Repeat this exercise around 25 times a day. 

Straight Jaw Jut

  • Lift your face upwards towards the ceiling.
  • Pust the lower jaw upside until you start feeling stretchy.
  • Hold the position for around ten seconds, then release and bring back your face to normal position.
  • Repeat the exercise around 10-15 times a day. 

Tongue Stretch

  • Look ahead and stick your tongue straight.
  • Lift your tongue upwards like you are trying to touch your nose. 
  • Hold the position for ten seconds.
  • Release and put the tongue back in the mouth.
  • Repeat this exercise around 10-15 times a day.

Pucker Up

  • Lift your face upwards towards the ceiling.
  • Pucker your lips and try to feel the stress beneath your chin. 
  • Hold the pose for around ten seconds.
  • Now bring your face back to normal position. 
  • Repeat the exercise around 10-15 times a day.

Neck Stretch

  • Lift your face upwards towards the ceiling.
  • Hold the tongue against the upside of your mouth and feel the stretch. 
  • Hold the stretch for around ten seconds and get back to normal position.
  • Repeat the exercise around 10-15 times a day. 

Final Words

A double chin does not necessarily mean you have health issues. However, it can negatively impact your self-esteem. Now that you know how to get rid of double chin, what are you waiting for? Try to find your double chin cause and take the required measures. Do share your experience with us by dropping a comment.