If you want to reduce chin fat, then you will need to aim for overall body fat loss: Eat complex carbohydrates, such as brown rice, whole wheat bread, and quinoa. Cut out refined carbs found in white bagels, white bread, white rice, and baked goods. Nix saturated and trans fats and include healthy monounsaturated fats in your diet, which are found in foods such as olive oil, avocados, and fish. Eat four servings of vegetables and three servings of fruit daily. Go for lean proteins, such as skinless chicken breast, tofu, beans, and fish. Eliminate sugar and processed foods from your diet. This means cutting out soda and other sugary drinks, as well as fast food, baked goods, and pre-packaged and frozen meals from the grocery store. Replace full-fat dairy products with low-fat dairy (just skip those with added sugars!). Practice portion control at every meal and snack time.