If you want to know how to get rid of a double chin fast, then you’ll want to check out these 3 exercises. Plus, you’ll uncover more simple strategies you can use to quickly lose neck fat without surgery.
Losing fat from a specific area like your neck might seem near impossible. But you can get results fast with the best neck exercises, dieting methods, and other science-backed tips found here.
If you’re frustrated with excess fat on and around your neck, then you know how stubborn it can be. Many just try to lose weight, but this can leave them with sagging skin and not even get rid of all the neck fat.
But don’t worry, there’s a straightforward way to lose the double chin with a combination of targeted exercises and fast fat loss solutions. So keep going to discover the top strategies for losing neck fat and transforming your appearance.
What Causes Double Chins?
Quick Answer: A double chin is from too much excess fat stored in the neck and weaker-than-normal neck muscles. When you combine these two, you’ll develop a double chin. Other factors to consider include genetics and posture.
Excess neck fat (submental fat) is pre-platysma fat meaning it’s the layer of fat that builds up under your chin. The platysma muscle is a thin and broad muscle that runs from your chest and shoulders to your jawline.
With weight gain, excess fat adds to your chin, and the muscles under the chin weaken. This area under your chin then builds up with fat, causing it to sag. And the platysma muscle weakens further worsening sagging skin under the chin.
Other than eating too much, there are other hidden factors that are causing neck fat…
Genetics
Genetics can play a role in double chins since excess fat distribution is largely based on genetics.1 Those with an apple-shaped body tend to have more fat stored in their upper body, including the neck area.
If you’re genetically predisposed to store excess fat in your neck causing double chins, then you’ll have a harder time getting rid of it. This is because your body prefers to store excess fat there first, making it also the last place it wants to lose fat too.
Along with double chins being due to genetics, which occur when there is too much excess fat in the under-chin area, turkey neck is a similar condition causing neck sagging and loose skin.
Hormones
Hormones also play a role in fat distribution to the neck area. Imbalances and fluctuations in your hormones can cause you to store neck fat.
Elevated cortisol levels from chronic stress can lead to increased fat storage in the neck and face. Cortisol is known as the “stress hormone” because it increases fat storage as a protective mechanism in a time of stress.
Insulin is a hormone your body uses to regulate blood sugar levels. Insulin resistance, which results from eating too many sugars and carbs, leads to higher insulin levels in the body. This promotes fat storage, and those with type 2 diabetes or insulin resistance probably notice more neck fat.
Thyroid hormones such as T3 and T4 regulate your metabolism. Hypothyroidism is when your thyroid gland doesn’t produce enough hormones, leading to a slower metabolism. This can cause weight gain and the buildup of neck fat.
Poor Posture
Poor posture will also cause double chins due to the loosening of your skin from loss of elasticity.2 This can also change the alignment of your neck and head, causing more fat distribution to go to your neck.
Years of poor posture from having your head titled forward and looking down at phones and computers is a recipe for disaster. Forward head posture is also known as “tech neck,” and it’s when your head is pushed forward rather than being aligned straight with your spine.
The platysma muscle pulls down the corners of your mouth and the skin of your neck. Poor posture weakens this muscle, causing sagging in the skin and fat in your neck area.
Make an effort to straighten your shoulders and push your head back when you’re sitting and standing. Also, try to increase the mobility of your thoracic spine by laying your upper back over a foam roller.
Aging
Aging can also cause you to develop a double chin.3 The aging process can cause your skin to loosen as it loses elasticity. Along with weight gain, this greatly contributes to double chin fat.
In our youthful years skin has a high amount of collagen and elastin. Collagen is a crucial protein in your skin that provides structure, strength, and elasticity. It’s known as “the support structure for your skin” and
This is what’s going to keep your skin smooth as well as tight, plump, and youthful looking. But once you hit your 20s, this collagen starts to decrease. The elastin will also start to break down.4
In your 30s, you’ll lose about half of the collagen in your skin. This is when most people start to get saggy skin, wrinkles, and crow’s feet. Healthy collagen levels also maintain fat distribution, reducing submental skin fat storage under the chin.
However, studies have found supplementing with collagen peptides can improve skin elasticity fast (your skin’s ability to stretch and bounce back into place).
Is Neck Fat Permanent?
If you’re trying to get rid of the double chin then the good news is it isn’t permanent. All you’ll need to do to tighten up the underneck area is to:
- Lose excess fat
- Tighten neck muscles with targeted exercises
- Improve skin elasticity
You can still get results even if you’re genetics are causing you to store excess fat in your neck. While genetics do play a major role it’s not near as much as excess weight and fat, skin elasticity, and muscle tone under the chin.
But if you just try to lose weight, you could ironically make the double chin look worse. This is because as you lose weight, you will most likely also lose muscle mass. Resulting in flabby, saggy, and loose skin under the chin.
This is why you can still be skinny but have neck fat. “Skinny fat” refers to thin-fat obesity, in which you may appear slim but have very low muscle mass. A double chin can appear worse when combined with poor skin elasticity.
Neck fat that won’t go away is stubborn because of this. It’s true that it’s easier for the neck to get fatter as you age, but many are surprised to notice when they’re getting so much neck fat.
How to Lose Neck Fat Fast
The first step to slimming down your neck is to put your body in a calorie deficit. Losing excess weight and fat is nearly impossible if you’re consuming too many calories.
If you have weight to lose, then you should start eating fewer calories and preferably burning off more with exercise and physical activity. Most women do well on a 1200-1500 calorie per day diet, and men do well on 1500-1800 calories daily.
Fat cells just beneath the skin (subcutaneous fat) in your neck have built up and expanded, creating the dreaded double chin bulge. So, losing extra fat throughout your entire body will be crucial to losing it in your neck. Eating a healthy diet will also reduce inflammation, making the double chin look smaller.
Then you’ll want to do targeted chin exercises for your under neck area. These double chin exercises will help you get rid of the extra fat on your neck and also tone and tighten the area.
If you don’t have a lot of weight to lose, you’ll want to focus on the double chin exercises below and improving skin elasticity. Improving your overall body fat too will help with results. This involves doing a total body strength training workout.
Lastly, improving your skin elasticity will be key to losing the double chin naturally. If your under neck skin is loose and/or saggy then it’ll be key to improve your skin elasticity so the skin can “snap back” into place.
Now, let’s get into the best double chin exercises…
Ball Under Chin Exercise
- Get a tennis-sized ball, place it under your neck, and then press it down with your chin until it’s pinned against the top of your chest.
- Hold for 5-10 seconds then release the pressure on the ball to rest.
- Do 5-10 sets of this ball exercise every day to help build the muscle under your lower jaw.
Under Chin Strengthener
- You’ll have to make a funny face with this one… but you can see above my neck and under neck area tightening up with this strengthening exercise.
- Pull the corners of your mouth outward and downwards.
- Hold this position for 5 seconds.
- Release the hold and relax your neck.
- Repeat
Under Chin Strengthener 2
- This under chin strengthening exercise is similar to the last one… only this time you’ll tilt your head backwards while holding the mouth pull.
- Pull the corners of your mouth outward and downward.
- Hold this position, and slowly tilt your head backwards.
- Hold the backward position for 5 seconds, before slowly bringing your head back down to the starting position.
- Release the hold, relax your neck, and repeat
Under Chin Stretch
- This under neck stretch helps to release wrinkles and tensions in the front of the neck that make the double chin loose and look worse.
- Place your hand and fingers underneath your collar bone, on the high part of your chest muscle.
- Tuck your chin down towards your hand, then look up and turn your head up and away from your hand.
- Hold the top positon for 3-5 seconds before slowly returning your head back down to the starting position.
Workout for Double Chin Fat
You can do these daily if you want, but it’s recommended to do them 3-5 times per week. Start off only doing 1-2 sets per exercise and you can build up to 3-5 sets.
You’ll get the best results using the above exercises with a high-intensity workout. By increasing the intensity of your workout, you’ll maximize fat burning and have more targeted fat burning in your under-chin area.
High-intensity exercise + targeted chin exercises are effective because they:
- Increase blood flow
- Increase body temperature
- Fat-burning hormone production
This increases the likelihood of fatty acid mobilization from the fat cells in the double chin area. Here’s an example of a high-intensity workout + targeted chin exercises:
A1. Jumping Jacks 3×20
A2. Ball Under chin Exercise 3 x 5
B1. Stair Sprints x3
B2. Under Chin Strengthener 3 x 5
C1. Mountain Climbers x20
C2. Under Chin Strengthener 2 3 x 5
C3. Under Chin Stretch 2 x 5/side
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Summary
- Use Targeted Exercises: When combined with overall fat loss strategies, using specific exercises like the ball exercise, fish face, and jaw jut can help tone the muscles under the chin and reduce the appearance of a double chin.
- Role of Genetics and Hormones: Genetics and hormones significantly influence the storage of fat in the neck area. While genetics can make it harder to lose neck fat, addressing hormonal imbalances and reducing stress can also help in managing it.
- Importance of Skin Elasticity: Improving skin elasticity is crucial in reducing a double chin, especially as you age. Strategies include targeted exercises, skincare, and potentially collagen supplements to maintain or restore skin firmness.
- Comprehensive Approach: A combination of calorie deficit, high-intensity workouts, targeted chin exercises, and improving posture is essential for effectively losing neck fat and minimizing a double chin. Relying on losing weight alone may lead to sagging skin, so it’s important to include muscle-toning exercises.
