How to Get Rid of a Double Chin: Exercises, Treatments, and Lifestyle Tips That Actually Work

Introduction: Why Double Chins Happen

So many people have had that moment—looking at a photo or catching your reflection in a mirror—and noticing a double chin. For some, it seems to appear out of nowhere, while others have dealt with it for years. A double chin, also known as submental fat, is extra fat or loose skin that sits below the chin and around the jawline. It’s very common, but because it changes the shape of the face, many people want to know how to get rid of it.

The truth is, there isn’t one single reason why double chins happen, and there isn’t one single solution either. For some, it’s linked to weight gain. For others, it’s caused by genetics, posture, or simply aging. The good news? There are ways to reduce or even eliminate a double chin, ranging from natural lifestyle changes to medical treatments.

In this article, we’ll break down everything you need to know: what causes a double chin, whether exercises actually work, lifestyle changes that make a difference, at-home remedies, and the cosmetic procedures available if you want faster results.

What Causes a Double Chin? (The Science Explained Simply)

To really understand how to get rid of a double chin, it helps to know why it forms in the first place. A double chin doesn’t always mean someone is overweight. In fact, people of all body sizes can have one. Here are the main causes:

Genetics play a big role. Some people are naturally predisposed to store fat in the chin and neck area. If your parents or grandparents had a double chin, you may be more likely to develop one too. Genetics can also influence the strength of your skin’s collagen—the protein that keeps skin firm—which affects how skin sags with age.

Excess fat is another common reason. When you gain weight, your body doesn’t decide exactly where to store the extra fat—it can go to many places, including under the chin. Even a small amount of extra weight can sometimes make a double chin more noticeable.

Aging and skin elasticity also play a part. As we get older, our skin naturally loses collagen and elasticity. Gravity then pulls the skin downward, which can create sagging around the chin and jawline, even if you’re not overweight.

Poor posture may not seem like a big deal, but it can actually weaken the muscles in your neck and chin over time. When those muscles lose strength, the skin in that area isn’t supported as well, which can make a double chin look more prominent.

Sometimes, it’s not just one cause but a combination. For example, someone might have a genetic tendency toward weaker skin elasticity, and then as they age and gain a little weight, the double chin becomes more noticeable.

Can You Really Get Rid of a Double Chin Naturally?

This is one of the most common questions people ask. The honest answer is: it depends. If your double chin is mostly caused by excess fat, then natural strategies like diet, exercise, and weight management can help reduce it. If it’s caused by skin sagging or genetics, lifestyle changes may help a little, but they probably won’t completely eliminate it.

That doesn’t mean you’re powerless, though. Strengthening the muscles in your neck and chin, improving posture, staying at a healthy weight, and keeping your skin firm can all make a difference. Natural methods usually take time, but they can improve the overall appearance of your jawline and slow down the worsening of a double chin.

RELATED READ: How to Lose Face Fat: 10 Science-Backed Tips for a Slimmer, Healthier Look

Double Chin Exercises: Do They Work?

You may have seen videos online with “miracle” chin exercises claiming to melt away fat under your chin in days. The reality is more modest. Exercises for your chin and neck can strengthen the muscles in that area and sometimes make the skin appear tighter. However, they won’t specifically “burn fat” from under your chin—that’s not how fat loss works. Fat loss happens across the entire body when you’re in a calorie deficit, not in one targeted spot.

That said, chin exercises can still be useful. They tone the muscles under the chin and improve posture, which can slightly lift the area. Combined with overall fat loss and lifestyle changes, they may help improve your profile.

Some of the most common exercises include:

• Chin tucks: Sit or stand up straight. Gently tuck your chin toward your chest, keeping your back and shoulders straight. Hold for a few seconds, then release.
• Ball squeeze: Place a small ball (about the size of a softball) under your chin. Press your chin downward against the ball and hold for a few seconds, then relax. Repeat several times.
• Tongue press: Look straight ahead and press your tongue firmly against the roof of your mouth while tilting your head back. This engages the muscles in your chin and neck.
• Kiss the ceiling: Tilt your head back, look up at the ceiling, and pucker your lips as if you’re kissing the sky. Hold for five seconds and repeat.

Doing these regularly won’t magically erase a double chin, but they can contribute to a firmer appearance over time.

Lifestyle Changes That Can Reduce a Double Chin

For most people, lifestyle changes are the foundation for reducing a double chin. Since fat reduction happens throughout the body, the best way to lose chin fat is to focus on overall health and weight management.

Eating a healthy, balanced diet is key. Focus on whole foods like vegetables, fruits, lean proteins, and whole grains while cutting back on processed foods and added sugars. Not only does this help with weight control, but it also keeps your skin healthier.

Staying hydrated is also important. Water helps keep your skin elastic and plump, which can make sagging less noticeable. Dehydration, on the other hand, can make the skin look looser and less firm.

Posture correction is another underrated habit. Keeping your head aligned with your shoulders and practicing good posture can strengthen the muscles in your neck and jaw. If you spend a lot of time on your phone or computer, try adjusting your screen height so you aren’t constantly looking down, which weakens chin and neck muscles.

Weight management is often the most effective way to reduce a double chin caused by fat. Losing weight gradually through healthy eating and regular exercise can make the chin slimmer over time. Crash diets don’t help because they’re unsustainable and can make skin sag more as you lose weight too quickly.

Finally, don’t underestimate the role of sleep and stress. Poor sleep and high stress levels can lead to weight gain and hormonal changes that make fat harder to lose. A consistent sleep schedule and stress management techniques like walking, meditation, or deep breathing can make a real difference.

At-Home Remedies That Might Help

Along with exercises and lifestyle changes, some at-home remedies may slightly improve the appearance of a double chin. For example, certain skin-firming creams can temporarily tighten the skin under the chin. While these won’t remove fat, they may improve skin elasticity if used regularly.

Facial massage is another option. Using your hands, a gua sha tool, or a jade roller, you can gently massage the area under your chin. This may improve blood flow and lymphatic drainage, reducing puffiness in the short term.

Supporting your skin from the inside is also important. Eating enough protein, vitamin C, and healthy fats can help your body produce collagen naturally, keeping skin firmer. Avoiding smoking and protecting your skin from sun damage are also key for preserving elasticity.

These remedies are best viewed as complementary. They won’t replace diet, exercise, or medical treatments, but they can give a small boost in overall appearance.

Medical and Cosmetic Treatments for Double Chin

If natural methods aren’t giving the results you want, cosmetic treatments are available. These can be effective, but they come with higher costs and, in some cases, recovery time.

Non-surgical treatments include options like Kybella, an FDA-approved injection that dissolves fat cells under the chin. Once the fat is gone, it doesn’t come back, though multiple sessions may be needed. CoolSculpting, or cryolipolysis, is another method where fat cells are frozen and gradually eliminated by the body. Both options are less invasive than surgery but can still be pricey.

There are also skin-tightening treatments that use radiofrequency or ultrasound. These stimulate collagen production and can make the skin under the chin look firmer. They don’t remove fat, but they’re helpful if sagging skin is the main issue.

For more dramatic or permanent results, surgical options are available. Liposuction can directly remove fat from under the chin, while a neck lift can remove excess skin and tighten the area. These procedures have longer recovery times and higher risks, but they deliver quicker, more visible results.

Deciding whether to pursue these treatments depends on your personal goals, budget, and comfort level with medical procedures. It’s always best to consult a board-certified dermatologist or plastic surgeon to discuss your options.

How Long Does It Take to See Results?

Patience is key when it comes to reducing a double chin. Natural methods like diet, exercise, and posture correction usually take several weeks to months before noticeable results appear. Even then, the change may be subtle rather than dramatic.

Cosmetic treatments can show results faster. For example, Kybella may take a few sessions over several months, while CoolSculpting can show improvements within a few weeks. Surgical options like liposuction produce immediate results once swelling goes down, though recovery can take several weeks.

The timeline really depends on the method chosen, your starting point, and your body’s response.

Can You Prevent a Double Chin?

While you can’t always prevent a double chin—especially if genetics or aging play a big role—there are steps you can take to lower your risk or slow down its development.

Maintaining a healthy weight is one of the most effective ways to prevent extra fat under the chin. Practicing good posture from an early age can also keep neck and chin muscles strong, reducing the chances of sagging skin later on.

Protecting your skin is another important factor. Sun exposure breaks down collagen, which leads to sagging. Using sunscreen daily helps preserve your skin’s elasticity.

Finally, leading an overall healthy lifestyle with good nutrition, regular physical activity, and proper hydration will support both your weight and your skin over time.

When to See a Professional

If you’ve tried natural methods for several months and haven’t seen much improvement, or if your double chin is causing emotional distress, it may be time to see a professional. A dermatologist or plastic surgeon can evaluate your specific situation and recommend treatments that align with your goals.

Remember, there’s nothing wrong with having a double chin—it’s extremely common and not a sign of poor health on its own. But if changing it would make you feel more confident, professional help is available.

Final Thoughts: The Realistic Path to a Slimmer Jawline

Getting rid of a double chin isn’t always simple, but it is possible. For some, small lifestyle changes like improving posture, eating healthier, and doing chin exercises make a noticeable difference. For others, cosmetic treatments may be the more effective solution.

The most important thing to remember is that a double chin is not a flaw—it’s a normal part of how many bodies age and store fat. But if you’d like to reduce it, you have plenty of options. Start with healthy habits, be patient with natural methods, and consider professional treatments if you want faster or more dramatic results.

At the end of the day, confidence comes from more than your reflection in the mirror. Whether you choose to embrace your natural look or explore ways to slim your jawline, the best choice is the one that makes you feel good in your own skin.

Frequently Asked Questions About Getting Rid of a Double Chin

1. Can chewing gum get rid of a double chin?

Chewing gum can exercise the muscles in your jaw and mouth, but it’s unlikely to make a big difference in reducing chin fat. At best, it may slightly strengthen muscles, but it won’t burn enough calories to eliminate fat under the chin.

2. How long does it take to lose a double chin naturally?

It depends on the cause. If your double chin is linked to weight gain, you may see changes in a few months once you lose overall body fat. If it’s caused by genetics or loose skin, natural methods may only make a small difference, and professional treatments may be needed for faster results.

3. Can I target fat loss under my chin?

No, you can’t spot-reduce fat from just one area. Fat loss happens throughout your entire body when you burn more calories than you consume. However, exercises for the chin and neck can strengthen the area and improve the way it looks.

4. What’s the most effective treatment for a double chin?

There isn’t a single best option—it depends on your needs. For natural improvement, weight management and posture correction help most. For faster results, treatments like Kybella, CoolSculpting, or liposuction are highly effective.

5. Do double chin exercises really work?

Chin exercises can tone the muscles in your jaw and neck, which may slightly reduce the appearance of a double chin. However, they don’t specifically burn fat in that area. They work best when combined with overall fat loss strategies.

6. Can skinny people have a double chin?

Yes. Even people at a healthy weight can have a double chin due to genetics, bone structure, or loose skin from aging. In these cases, lifestyle changes may help a little, but cosmetic treatments often give the most noticeable results.

7. Is a double chin a sign of poor health?

Not necessarily. A double chin is usually a cosmetic concern rather than a health issue. However, if it’s linked to excess weight, improving your lifestyle can benefit both your health and your appearance.

8. Can I prevent a double chin from forming?

You can’t always prevent it—especially if genetics or aging play a role—but maintaining a healthy weight, practicing good posture, staying hydrated, and protecting your skin from sun damage can lower your chances of developing one.