How to Get Rid Of Double Chin

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Dr. Jude LaBarbera, MD Plastic Surgeon


How to Get Rid Of Double Chin

A double chin is a common cosmetic concern that affects individuals of all ages and body types. This excess fat usually results from factors such as age, genetics, weight gain, and poor posture. And while it really may not pose any health risks, it may impact your sense of self-esteem and confidence. This article explores some strategies that you could use to alleviate the double chin to reveal a chiseled and attractive lower face appearance.

Practice Good Posture

One of the simplest ways to reduce the appearance of a double chin is by practicing good posture. Slouching creates a fold in the skin under your chin that makes a double chin appear more prominent. Sitting up straight and keeping your chin level with the ground helps minimize this unpleasant appearance.

Incorporate Cardiovascular Exercise

Cardiovascular exercise is an excellent way to burn calories and reduce overall body fat. This goes a long way to help shed excess fat from the chin and other parts of the body. Aim for at least 30 minutes of moderate-intensity cardio exercise such as brisk walking or cycling most days of the week.

Strength Train Your Neck and Jaw Muscles

Targeted neck and jaw exercises tone and strengthen the muscles in your neck and jaw. This may in turn reduce the appearance of a double chin. Some effective exercises include:

  • Chin lift – sit with your back straight and slowly lift your head up towards the ceiling, keeping your eyes fixed on the ceiling. Hold for a few seconds, then slowly lower your head back down.
  • Neck roll – sit with your back straight and slowly roll your head in a circular motion, starting with your chin on your chest and moving clockwise or counterclockwise.
  • Tongue press – press your tongue to the roof of your mouth and slowly lower your chin towards your chest, feeling a stretch in the muscles in your neck and under your chin.

Maintain a Healthy Diet

Eating a healthy diet rich in whole, nutrient-dense foods is one way to tackle overall body fat, including submental fat. Focus on plenty of fruits, vegetables, lean proteins, and healthy fats, and avoid processed and high-fat foods.

Stay Hydrated

Drinking plenty of water throughout the day ensures that toxins are flushed out and also reduces bloating. Doctors recommend that you take about 8 – 10 glasses of water per day.

Manage Stress

Stress contributes to weight gain and inflammation in the body. This may in turn lead to excess fat in the face and neck area. Some techniques to help manage stress including meditation, yoga, or deep breathing exercises.

Consider Cosmetic Procedures

If you’ve tried the above strategies and are still struggling with a double chin, you may want to consider cosmetic procedures:

  • Kybella – this injection contains a synthetic form of deoxycholic acid that helps break down and absorb fat cells. It’s an effective way to reduce the appearance of a double chin. Some side effects include swelling and bruising.
  • CoolSculpting – this non-invasive procedure uses cold temperatures to freeze and destroy fat cells. These are then naturally eliminated from the body. CoolSculpting is a relatively quick procedure with minimal downtime.

Note: cosmetic procedures are not a substitute for healthy lifestyle habits like diet and exercise. Furthermore, not all procedures may be suitable for everyone and it’s important to consult with a qualified plastic surgeon to determine the best course of action for your individual needs and goals.


With some determination, getting rid of a double chin is very doable. It is always advisable that you start with exercise and other changes to your lifestyle. If these do not work, then you may consider non-invasive cosmetic surgery. For some patients who have severe imperfections in the chin and lower face region, surgical procedures such as a neck lift or face lift may be the only option to deliver long-lasting results.