How to Get Rid of a Double Chin: Best Exercises & Treatments

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Effective natural and medical solutions to sculpt your jaw
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Having a double chin can make you self-conscious in photos and real life, and while there’s no quick fix, you can reduce its appearance with time and effort. In this article, we’re providing the ultimate guide to lessen the look of a double chin at home. We also interviewed a professional trainer, board-certified plastic surgeon, and makeup specialist for tips on getting rid of a double chin with lifestyle changes and cosmetic procedures.

Best Ways to Lessen a Double Chin

  • Eat a healthy diet and exercise at least 30 minutes every day to lose weight and lessen your double chin.
  • Perform double chin exercises like chin-ups, neck rotations, ceiling kisses, and bottom jaw juts to tighten the muscles in your face and neck.
  • For quick and noticeable results, consider cosmetic procedures, like liposuction or Kybella injections, to remove loose skin and excess fat around your neck.
Section 1 of 5:

Best Double Chin Exercises

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  1. Stand with your back and neck straight. Tilt your head back to look up toward the ceiling, pushing your lower jaw forward to feel a stretch under your chin. Hold this position for 10 seconds. Relax your jaw and return to a neutral position. [1]
    • Repeat this exercise 10 more times to strengthen and tighten the muscles in your face and neck.
  2. 2
    Chin tuck Sit or stand as straight as you can. Lightly touch your chin with your index finger, without pressing it into your chin. Pull your head and neck backwards, moving slowly and leaving your finger where it is (without touching your chin). Hold your head and chin in this position for 10 seconds, and slowly move your head and chin back to the starting position so your chin lightly touches your finger. Repeat this 9 more times to complete a set of 10. [2]
    • Repeat this 5-7 times throughout the day.
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  3. Sit or stand with your spine upright. Place your chin to your chest and start to slowly rotate your neck clockwise in a full circle. Keep your shoulders down, and repeat this movement 9 more times. [3]
  4. 4
    Ceiling kiss Sit or stand upright, and tilt your head back to look at the ceiling. Then, pucker your lips so it looks like you’re trying to kiss the ceiling. Hold this position for 5-10 seconds, and repeat 14 more times for a set. [4]
    • Repeat this exercise twice a day.
  5. 5
    Sticking out your tongue Open your mouth as wide as possible, then stick your tongue out, upward and toward your nose. You should notice tightening in your chin and neck muscles. Hold this position for 10 seconds, then release and repeat 10 times. [5]
  6. 6
    Bottom jaw jut Tilt your head back to look up at the ceiling, then turn your head to the right side. Slide your bottom jaw forward and hold for 5-10 seconds, and release. Repeat this on the left side. [6]
    • Repeat this exercise 5 times on the left side and 5 times on the right side.
  7. Stand up straight and tilt your head back. Press your tongue against the roof of your mouth to create tension, then hold for 10-15 seconds and release. [7]
    • Repeat this exercise 10 more times.
  8. 8
    Neck curl up Lie down on your back and place your hands on your chest or stomach. Tuck your chin into your neck and press your head back against the floor. Raise your head about an inch off the ground, holding this position for 5-10 seconds. Lower your head to the floor, then relax. [8]
    • Do this exercise twice a day, working up to a 30-second hold.
  9. Stand up and place a tennis ball against your neck, holding it in place with your chin. Press your chin against the ball tightly and then slightly release. Repeat ten more times, trying to press the ball down slightly more with each repetition. [9]
    • Repeat this exercise 2-3 times a day.
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Section 2 of 5:

Losing Weight to Lessen a Double Chin

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  1. “The leaner your body gets, the more definition you’ll see in your jawline,” says certified professional trainer Danny Gordon. [10] Aim for 30 minutes of moderate physical activity every day, such as biking, brisk walking, or swimming, and do strength training at least twice a week. This includes weightlifting, bodyweight exercises (push-ups, pull-ups, squats, or planks), or resistance band training. [11]
    • You can’t target fat loss in a specific part of your body, but losing weight can make your face and chin appear slimmer overall.
    • If you haven’t developed a workout routine, go to the gym and meet with a personal trainer. They can teach you how to lift weights properly and work out all of your muscle groups.
  2. Cleaning up your diet can help you lose weight and lessen your double chin. Focus on eating whole foods, drink at least 6 cups of water each day, and avoid processed foods, like fast food, canned products, and desserts. A balanced meal looks like: [12]
    • ½ plate of fruits and/or vegetables
    • ¼ plate of whole grains
    • ¼ plate of lean protein
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Section 3 of 5:

Cosmetic Treatments to Get Rid of a Double Chin

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  1. According to board-certified oculofacial plastic and reconstructive surgeon David Isaacs, MD, you can “get rid of fat in the neck in certain patients…[with] liposuction or Kybella injections.” [13] These procedures remove or break down fat to help contour the skin, which can reduce the appearance of your double chin. Here’s an overview of different procedures that can treat a double chin: [14]
    • Chin liposuction: Sucks excess fat out from under the chin and neck.
    • Chin tuck: Tightens the skin and removes extra fat from the chin and upper neck.
    • Neck lift: Removes excess skin and tightens the muscles around the entire chin and neck.
    • Kybella injections: Breaks down small amounts of fat in areas with excessive fat or skin laxity.
Section 4 of 5:

Ways to Disguise a Double Chin

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  1. Use a cool-toned contouring powder or cream that’s slightly darker than your natural skin tone. “Sweep the [product] along the edge of your jaw, softly blending [it] toward your neck. This will create the illusion of a shadow and sharper jawline,” says makeup and beauty specialist Miranda Mendelson. [15]
    • Blend out the contour with a fluffy brush or makeup sponge to avoid any harsh lines.
    • You can also highlight other features to draw attention away from your chin. Apply blush on the apples of your cheeks, sweep highlighter on the top of your cheekbones, and apply eyeliner and mascara to emphasize your eyes.
  2. Opt for V-neck tops in solid colors to lengthen your neck and draw attention away from your chin. Pick loose fabrics, like cotton or jersey, and avoid high-necklines and printed tops. If you want to wear something printed, incorporate it in the lower areas of your body, such as your pants or shoes. [16]
    • Accessory tip: Don’t wear choker necklaces—they can emphasize your double chin and make it look more obvious. Instead, wear a longer necklace that dips into your chest to draw the eye downward, or wrap a scarf around your neck to hide your double chin .
  3. Talk to your hairstylist to find the best haircut for your face shape . Generally, styles that add volume on top and create angles can draw attention away from your chin. This includes lobs (long bobs), face-framing layers , side bangs , and shags . If you want a longer look, opt for U-shaped extensions at the nape of your neck, making sure the lowest layer gently grazes your chin and jawline. [17]
    • Avoid getting a chin-length bob—it can accentuate the roundness of your face.
  4. If you're a guy, having the right facial hair can go a long way in concealing your double chin. Grow out your beard to your neck, keeping it slightly longer on the sides to define your jawline. This can help even out your facial features and distract from the fullness below your chin. [18]
    • Regularly trim and groom your beard to disguise your double chin. You can apply beard oil or balm to moisturize your beard and keep stray hairs in place.
  5. Push your shoulders back and maintain good posture . Stand up tall, keep your chin straight, and push your shoulders back at all times. Slouching can weaken your neck and chin muscles, leading to (or worsening) a double chin. If you’re posture doesn’t improve or you’re experiencing back or neck pain, visit a healthcare provider or physical therapist for a personalized treatment plan. [19]
    • Always take photos at eye-level or above to avoid capturing your double chin. You can also stick your head forward and down, while placing your tongue toward the roof of your mouth, to tighten your jawline. [20]
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Section 5 of 5:

Frequently Asked Questions

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  1. 1
    What causes a double chin? Weight gain, genetics, and age can cause a double chin. Gaining weight may lead to more fat accumulating in your face and under your chin. However, some people inherit a softer jawline, even if they’re not obese or overweight. As you age, your skin also loses collagen and elasticity, which can cause it to sag and create a double chin. [21]
  2. 2
    How can you get rid of a double chin fast? There aren’t any quick fixes to remove a double chin, unless you undergo cosmetic surgery. The most effective way to reduce your double chin is to lose weight through exercise and a healthy diet. [22]
  3. No, chewing gum won’t get rid of your double chin because it doesn’t reduce the fat deposits in your chin. It can give your chin a temporary lift, however, since it strengthens your tongue and cheek muscles. [23]
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Join the Discussion...

How to lose a double chin?
WikiMongooseDriver598
WikiMongooseDriver598
I've noticed recently that I gained some weight around my neck and chin, so now whenever I tilt my head down I see a double chin. It's making me a bit self-conscious and I want it gone. Fast. Looking for some good at-home solutions, like exercises or diets to try out, but I'm also open to hearing about more involved treatments if needed.
Monica Morris
ACE Certified Personal Trainer
Aside from cosmetic procedures/injections, there is no direct way to reduce the appearance of or target the additional adipose tissue underneath the chin. To my knowledge, the only way to reduce the appearance is by losing overall body fat and eating conscientiously clean foods. A consistent weight training workout and frequent bouts of cardio will also help reduce the appearance of a double chin. If these suggestions are taken, be patient, as it is sometimes a slow process depending on genetics and determination.
WikiCapybaraFlyer168
WikiCapybaraFlyer168
There are plenty of exercises to try out when you're getting rid of a double chin. One easy one is tilting your head up to the ceiling, holding it there for 10 seconds, and then relaxing. Another is opening your mouth as wide as you can, sticking your tongue out, and holding that position for a few seconds. Try each of these exercises about 10-20 times every day.

Your diet also can affect your how your double chin looks. Eat healthy foods that are full of whole grains and fiber, and try to avoid sweets and high-sodium foods when you can.

There are some non-invasive options you can try out, like deoxycholic injections that dissolve fat cells and those just take a few treatments over a couple months. You can have a doctor freeze the fat away with a special tool.

If you need to go the surgical route, you could always opt for liposuction to remove some of the fat under your chin or even have a facelift done to get rid of any saggy or wrinkled skin.
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  • Question
    I am overweight, if I reduce my weight would my double chin go? I'm only 16.
    Community Answer
    If you have a double chin due to your weight, it will go away if you lose the weight. However, if you have a double chin due to genetics, then losing weight may only reduce the look of the double chin.
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  • Question
    Does starving help in reducing fat?
    Community Answer
    No. When the body is hungry, this sends a signal to store food reserves as fat. You'll do far better to lost fat by eating small, nutritious meals than starving yourself.
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  • Question
    When I intake rice and potatoes, my chin increases day by day. Again I have to work out in the gym and get it reduced. What further exercises can help me, apart from running?
    Community Answer
    Rice and potatoes are rich in starch and carbohydrates. Those are some of the elements that are most commonly associated with weight gain. Try staying away from those foods, or maybe try brown rice/quinoa with sweet potato. Those are very healthy alternatives.
    Thanks! We're glad this was helpful.
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      References

      1. ↑ https://youtu.be/ScIJss6esTE?t=28
      2. ↑ https://health.clevelandclinic.org/how-to-get-rid-of-a-double-chin
      3. ↑ https://health.clevelandclinic.org/how-to-get-rid-of-a-double-chin
      4. ↑ https://health.clevelandclinic.org/how-to-get-rid-of-a-double-chin
      5. ↑ https://health.clevelandclinic.org/how-to-get-rid-of-a-double-chin
      6. ↑ https://youtu.be/ScIJss6esTE?t=79
      7. ↑ https://youtu.be/ScIJss6esTE?t=72
      8. ↑ https://youtu.be/JwFwel2B2rI?t=300
      9. ↑ https://www.getsurrey.co.uk/news/health/doctors-tennis-ball-method-banishes-31417202
      1. ↑ Danny Gordon. Certified Personal Trainer. Expert Interview
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-2005791
      3. ↑ https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
      4. ↑ David Isaacs, MD. Board Certified Oculofacial Plastic & Reconstructive Surgeon. Expert Interview
      5. ↑ https://health.clevelandclinic.org/how-to-get-rid-of-a-double-chin
      6. ↑ Miranda Mendelson. Makeup & Beauty Specialist. Expert Interview
      7. ↑ https://www.atlantaliposuction.com/blog/persistent-double-chin/
      8. ↑ https://elizabethkosichstyling.com/press/buzz/how-to-hide-a-double-chin
      9. ↑ https://www.atlantaliposuction.com/blog/persistent-double-chin/
      10. ↑ https://my.clevelandclinic.org/health/articles/posture
      11. ↑ https://elizabethkosichstyling.com/press/buzz/how-to-hide-a-double-chin
      12. ↑ https://health.clevelandclinic.org/how-to-get-rid-of-a-double-chin
      13. ↑ https://health.clevelandclinic.org/how-to-get-rid-of-a-double-chin
      14. ↑ https://drjackpeterson.com/blog/can-chewing-gum-get-rid-of-a-double-chin/
      15. ↑ https://www.fda.gov/radiation-emitting-products/tanning/risks-tanning

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