A double chin, also known as submental fat, is a common cosmetic concern. Though diet and heredity play a role in its formation, a double chin is often caused by excess weight and loose skin. Fortunately, though, there are exercises you can do to tone the underlying muscles and reduce the appearance of a double chin.
What Causes a Double Chin?
Weight gain: When you gain weight, your body tends to store that excess fat in different areas—for some people, that includes the area under the chin. So if you’ve noticed that your double chin seems to be getting worse as you’ve gained weight, then chances are that’s the cause.
Age: As we age, our skin loses its elasticity. This can cause sagging in the face and neck areas, including under the chin. So, if you’re noticing a bit of extra skin under your chin, it could be due to aging.
Poor diet: A diet high in processed foods and low in nutrients can cause several problems—including double chin formation. Processed foods are high in sugar and unhealthy fats, leading to weight gain (and double chins).
Genetics: Unfortunately, some people are more prone to developing double chins due to genetics. If your parents or grandparents had trouble with extra skin under their chins, you will too.
Top Exercises That Can Reduce Double Chin
1. The Jaw Lift: Sit or stand with your back straight and your head level. Slowly move your lower jaw forward until you feel a stretch under your chin. Hold for 10 seconds. Relax and repeat ten times.
2. The Neck Lift: Lie on your back with your knees bent and feet flat on the floor. Place your fingertips over your eyes to protect them from strain. Slowly lift your head off the floor until you feel a mild to moderate stretch in the back of your neck. Hold for 5 seconds. Repeat 10 times.
3. The Tongue Press: Sit or stand with good posture and try not to move your head during this exercise. Stick out your tongue and press it against the roof of your mouth for 5 seconds. Relax and repeat 10 times.
4. The Jaw release: Open your mouth and stretch your jaw to the side, then drop it down so you feel a stretch under your chin. Repeat on the other side. Do this 10 times on each side.
5. The Pucker up: Pull your lips over your teeth and push your lower jaw out until you feel a stretch in front of your ears. Hold for 5 seconds, then release. Repeat 10 times.
6. The Kiss the sky: Tilt your head back until you’re looking at the ceiling, then pucker your lips like you’re going to kiss the sky. You should feel a stretch under your chin. Hold for 5 seconds, then release. Repeat 10 times.
7. The Neck rolls: Roll your head from side to side slowly, letting your jaw relax as you go. Repeat 10 times in each direction.
Treatments for Your Double Chin
Facial Moisturizers
There are several different types of facial moisturizers on the market that claim to help reduce double chin. These include creams, gels, serums, and masks. Below, we’ve listed some of our favorites that are available for purchase online:
- L’Oreal Paris Collagen Filler Mask: This mask contains hyaluronic acid and collagen, which work together to plump up the skin and give it a more youthful appearance.
- Vichy Liftactiv Serum 10: This gel-cream serum contains caffeine and vitamin C, which helps improve circulation and diminish the appearance of puffiness under the eyes (which can sometimes make your double chin more noticeable).
- Nip + Fab Viper Venom Neck Fix Cream: This cream contains Syn-Ake, an ingredient that has been shown to temporarily relax muscles (which can help reduce the appearance of wrinkles and fine lines).
Applicators, Straps, and Mouthpieces
An applicator is a device that helps to massage the skin and break down fat cells. There are two types of applicators: manual and electronic. Manual applicators are usually in the form of a cream or gel that you apply to your skin and massage with your fingers. Electronic applicators use sonic waves to break down fat cells. If you use an electronic applicator, it is crucial to follow the instructions carefully so that you do not damage your skin.
Another way to help reduce the appearance of a double chin is by using a strap. A strap is a piece of fabric you wrap around your head and under your chin. The belt applies pressure to your chin and helps to hold up your skin, so it does not sag. You can find straps made from different materials, such as cloth or silicone. It is important to find a comfortable belt to wear for extended periods. Some straps can be worn for up to 8 hours per day.
The third one is a mouthpiece similar to a retainer or mouthguard that you wear for sports. It fits over your teeth and applies gentle pressure to your jawline and cheeks. This helps to tone your facial muscles and gives you a more defined jawline. There are many different types of mouthpieces available on the market, so it is important to find one that is comfortable for you to wear for extended periods. You should also consult with your dentist before wearing a mouthpiece so that they can make sure it fits properly and will not damage your teeth or gums.
Massaging Tools
Massaging tools work by breaking down fat cells and promoting blood circulation. As the tool is performed across the skin, it helps to slim and tone the appearance of the face. The key to successful use of massaging tools is consistent and regular use. Aim to massage for at least five minutes per day for best results.
Types of Massaging Tools:
Derma rollers, Jade rollers, Gua sha scrapers, Facial cupping sets, and Electric face massagers.
Lipolysis Treatments
Lipolysis is a minimally-invasive medical procedure that helps to break down and dissolve fat cells. The treatment is typically performed using small medication injections around the double chin area. This medication breaks down the fat cells, which are flushed out by the body’s lymphatic system.
How does Lipolysis Work?
For lipolysis to be effective, it must be performed by a skilled and experienced medical professional. During the treatment, the practitioner will make tiny incisions in the skin around the double chin area. Through these incisions, they will carefully inject the medication into the regions of fat deposits. Once injected, the drug begins to work immediately to break down and dissolve the fat cells. Over time, as more and more fat cells are broken down and flushed out by the body, the appearance of a double chin will be reduced.
Mesotherapy (Kybella)
Mesotherapy is a minimally-invasive cosmetic procedure that can be used to eliminate excess fat cells in the chin area. The process involves injections of fat-dissolving chemicals into the targeted area. Mesotherapy can also treat other areas of the body, including the thighs, abdomen, and arms.
How Does Mesotherapy Work?
During a mesotherapy treatment session, a trained professional will make several injections into the targeted area using a very fine needle. The injections will deliver a cocktail of fat-dissolving chemicals, vitamins, and minerals into the tissue below the skin. These nutrients will help break down the fat cells so the body can metabolize them.
Coolsculpting
Coolsculpting is an FDA-cleared, non-surgical procedure that freezes and eliminates fat cells from the treated area, resulting in a noticeable reduction in a double chin. Here’s everything you need to know about how Coolsculpting can help reduce double chin.
How Coolsculpting Works?
CoolSculpting works by delivering controlled cooling to the submental area to target and freeze fat cells. The treated fat cells are eliminated from the body through natural metabolic processes for several months.
Radiofrequency
Radiofrequency uses heat energy to tighten the skin and promote collagen production. This treatment can be done in-office and doesn’t require any downtime. However, results are not permanent, and you will likely need multiple treatments for optimal results.
Healthy Diet for Reducing Double Chin
Eat More Lean Protein
You must ensure you’re eating enough protein to reduce your double chin. Protein helps build strong, lean muscles, and it also helps promote a healthy weight. Protein sources include lean meats, fish, tofu, legumes, and eggs. Aim to have at least one source of protein at every meal.
Double chin exercises
Cut Back on Sugar
Sugar is one of the worst offenders when it comes to double chins. That’s because sugar promotes inflammation and can cause the body to store more fat than it otherwise would. If you want to reduce your double chin, cut back on sugary foods and drinks like candy, cookies, cake, soda, and fruit juice. Instead, opt for fresh fruits or unsweetened nut milk for a sweet fix.
Increase Your Fiber Intake
Fiber is an important part of any healthy diet, but it’s especially important if you’re trying to reduce your double chin. That’s because fiber helps promote a feeling of fullness, which can help you avoid overeating throughout the day. Good sources of fiber include whole grains, fruits, vegetables, and beans. Aim to eat at least 25 grams of fiber per day.
Low On Starches, Gluten, and Refined Carbs
Whenever you see the word “refined,” think “not good for you.” That’s because refined carbs have been stripped of their nutritional value and are high on the glycemic index, which can cause inflammation and build up fat around your neck. Examples of refined carbs include white flour, white rice, and pasta made with refined flour. Even some seemingly healthy foods like granola, crackers, and muesli can contain hidden sources of gluten and refined carbs. So make sure to read labels carefully.
Hydrate with water
Dehydration can make your skin look dull and lead to wrinkles – not something you want when trying to get rid of a double chin. Drinking at least eight glasses of water daily will help keep your skin supple and your whole body hydrated, which is essential for optimal health. And if plain water bores you, try adding slices of lemon or cucumber for flavor. Or better yet – invest in a quality water filter pitcher to enjoy clean, great-tasting filtered water daily.
Final Thoughts
While there’s no surefire way to get rid of a double chin, there are steps you can take to reduce its appearance. Exercising the muscles in your neck and jawline can help tone the underlying muscle, while Coolsculpting can help eliminate fat cells from the treated area. Eating a healthy diet low in sugar, gluten, and refined carbs can also help reduce inflammation and promote a healthy weight. And finally, staying hydrated by drinking plenty of water throughout the day will help keep your skin looking its best.
Frequently Asked Questions
Do double chin exercises work?
Although double chin workouts appear to be effective, many only aims to pull on the jawlines by stretching, tightening, or modifying the neck and mouth muscles. The neck muscles can benefit greatly from these activities. However, the submental fat is not much reduced.
How long does it take to get rid of a double chin?
For some patients, the procedure could take up to 6 months and more than 100 shots. In addition, if done improperly, it could harm your nerves. Liposculpture: Liposculpture eliminates a double chin by suctioning or lasering the fat.
What exercise burns chin fat?
The neck roll is considered the best exercise to reduce a double chin. Moreover, this type of exercise can shed your neck, jawline, and chin muscles.
Does chewing gum help double chin?
While chewing gum might assist in maintaining your jaw muscles' strength and may give your chin a slight lift, it cannot eliminate the fat deposits that cause a double chin.
