How To Get Rid Of Under Chin Fat

how to get rid of under chin fat
how to get rid of double chin

Let’s be honest, double chin doesn’t look nice, pretty much on everyone. It makes you look plumped, aged and affects your whole face structure (in a bad way). 

First, let’s take a look at the underlying causes. Then we’ll give you some useful tips that may help you get that pretty skinny chin you’ve always dreamed of.

What causes a double chin?

What causes a double chin?

A double chin, also known as submental fat, is a common condition in which a layer of fat develops beneath your chin. A double chin is frequently associated with weight gain, but it is not necessary to be overweight to have one. A double chin can also be caused by genetics or looser skin as a result of aging.

There are several things you can do if you have a double chin and want to get rid of it.

Tips to get rid of double chin

Diets that help to reduce chin fat

If your double chin is caused by weight gain, losing weight may help to reduce or eliminate it. Eating a healthy diet and exercising regularly are the most effective ways to lose weight. Some healthy eating guidelines are:

  • Eat four servings of vegetables daily.
  • Eat three servings of fruits daily.
  • Replace refined grains with whole grains.
  • Avoid processed foods.
  • Eat lean protein, such as poultry and fish.
  • Eat healthy fats, such as olive oil, avocados, and nuts.
  • Avoid fried foods.
  • Eat low-fat dairy products.
  • Reduce your sugar intake.
  • Practice portion control.

Trainers recommend that you engage in moderate physical activity for up to 300 minutes per week, or 45 minutes per day, to help you lose weight. Strength training should also be done twice a week, according to the experts. This weekly goal includes any strenuous physical activity, such as mowing the lawn, gardening, or carrying groceries.

Decreasing your double chin by exercises

While there’s no scientific evidence that chin exercises work to get rid of your double chin, there’s anecdotal evidence. Here are six exercises that may help strengthen and tone the muscles and skin in the area of your double chin. Unless otherwise indicated, repeat each exercise daily 10 to 15 times.

Straight jaw jut

  • Tilt your head back and look toward the ceiling.
  • Push your lower jaw forward to feel a stretch under the chin.
  • Hold the jaw jut for a 10 count.
  • Relax your jaw and return your head to a neutral position.

Ball exercise

  • Place a 9- to10-inch ball under your chin.
  • Press your chin down against the ball.
  • Repeat 25 times daily.

Pucker up

  • With your head tilted back, look at the ceiling.
  • Pucker your lips as if you’re kissing the ceiling to stretch the area beneath your chin.
  • Stop puckering and bring your head back to its normal position.

Tongue stretch

  • Looking straight ahead, stick your tongue out as far as you can.
  • Lift your tongue upward and toward your nose.
  • Hold for 10 seconds and release.

Neck stretch

  • Tilt your head back and look at the ceiling.
  • Press your tongue against the roof of your mouth.
  • Hold for 5 to 10 seconds and release.

Bottom jaw jut

  • Tilt your head back and look at the ceiling.
  • Turn your head to the right.
  • Slide your bottom jaw forward.
  • Hold for 5 to 10 seconds and release.
  • Repeat the process with your head turned to the left.

Treatments that reduce fatty chin

Treatments that reduce fatty chin

If your double chin is genetic, exercising to tighten the area may help. It’s unclear whether losing weight will help. In this case, your doctor may advise you to undergo invasive procedures such as:


Lipolysis, also known as liposculpture, uses liposuction or laser heat to melt away fat and contour the skin. In most cases, a local anesthetic is all that is required to treat a double chin during lipolysis. Lipolysis only works on fat. It has no effect on removing excess skin or increasing skin elasticity. Lipolysis may cause the following side effects:

  • swelling
  • bruising
  • pain


Mesotherapy is a minimally invasive procedure that uses a series of injections to deliver small amounts of fat-dissolving compounds. A double chin may require 20 or more injections of deoxycholic acid per treatment. You may receive up to six treatments in total. Between treatments, you must wait at least one month.

If deoxycholic acid is injected incorrectly, it can cause severe nerve damage. These injections should only be performed by a dermatologist or a doctor with plastic surgery experience who is familiar with the drug. Potential side effects of deoxycholic acid and other mesotherapy injectables include:

  • swelling
  • bruising
  • pain
  • numbness
  • redness


Eating a healthy diet and exercising regularly are the best ways to lose excess fat anywhere on your body. Be patient when attempting to eliminate a double chin. It won’t go away overnight unless you have liposuction or laser lipolysis. Depending on the size of your double chin, it may take several months before it is no longer visible.

Maintaining a healthy weight will aid in the prevention of a double chin. This has additional advantages because it lowers your overall risk of:

  • diabetes
  • high blood pressure
  • sleep apnea
  • heart disease
  • certain cancers
  • stroke

Bottom lines

If you’re not sure if your double chin is genetic, try weight loss, aerobic exercise, and chin exercise before undergoing invasive treatment.  Talk to your doctor before starting a diet or exercise program. They address the health concerns you may have and help you set healthy weight loss goals. We also recommend a meal plan that suits your lifestyle. If diet and exercise do not help your double chin, talk to your doctor if invasive surgery is an option.

Similar Posts

Leave a Reply