Fat Loss
how to get rid of double chin

How to Get Rid of Your Double Chin Fast & Naturally (No Surgery!)

Discovering how to get rid of a double chin can lead you down the rabbit hole without anything to show for it.

Even if you’ve lost a lot of weight you can still have that stubborn double chin fat that never seems to go away. It can seem near impossible to get rid of.

Does that mean you’re stuck with your double chin fat forever?

Even though genetics play a big role in having a double chin it doesn’t mean you’re destined to have one forever.

There are many things you can do such as with your diet and exercise that can have a dramatic impact on getting rid of your double chin.

But nobody really cares about getting stronger and faster in the gym if you still have a double chin.

If your face is bulky and it won’t go away no matter what you do then I’ll show you what you really need to know to get rid of it.

If you’re ready to get rid of the turkey neck that forces you to consciously pose in pictures to hide your chin then you’ve come to the right place.

I’m sure you’ll agree having a double chin is the worst and might seem hopeless to get rid of.

Here you’ll find the best ways to get rid of your double chin naturally without surgery.

How Long Does It Take To Get Rid of a Double Chin?

how long does it take to get rid of a double chin

“I have a double chin that pops out.”

Having a double chin can make you feel extremely self-conscious to the point you think it ruins your pictures.

Having to tilt your head a certain way when you’re taking pictures isn’t something you’re going to want to do the rest of your life.

Or maybe you’re a guy who hasn’t seen his Adam’s apple since high school.

There are some weird home remedies out there that’ll tell you to stick your tongue out 100 times per day or rub a spoon under your neck to get rid of your double chin.

What you really need to do is lower your body fat percentage.

Just losing weight isn’t going to lose your double chin. In fact, it might even make it look a little saggier (but maybe not as big).

So how do you get rid of double chin fat naturally?

double chin fat anatomy

Double chin fat is pre-platysma fat meaning it’s the layer of fat that builds up under your chin.

As you gain weight and add fat to your body the muscles weaken under the chin. Then they build up with fat causing it to sag.

Some of us out there have a genetic predisposition to getting a double chin. Sometimes it’s the cards you’re dealt in life.

Aging can also cause you to develop a double chin. The aging process can cause your skin to loosen as it loses elasticity.

Poor posture will also contribute to the loosening of your skin from loss of elasticity.

Years of poor posture sitting at a computer with forwarding posture is a recipe for disaster.

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.

When you’re young your skin has a lot of collagen and elastin. This is what’s going to keep your skin smooth as well as firm and plump.

But once you hit your 20’s this collagen starts to decrease. The elastin will also start to break down.

When you hit your 30’s you’ll lose about half of the collagen in your skin. This is when most people start to get wrinkles and crows feet.

How To Get Rid of a Double Chin Fast

Get Your Diet Right

how to get rid of double chin naturally

If you’re finally tired of wearing a scarf around your neck to hide your double chin then it’s high time you fixed your diet.

Without getting your nutrition right you won’t ever be able to lose your chin fat.

If you’ve been a yo-yo crash dieter then this will also cause you to have too much loose skin.

Stick with a simple (and proven) diet that will help you lose weight, burn fat, keep lean muscle and will slow the aging process. I recommend The Flat Belly Formula for this.

You really need to get rid of any processed foods, sugar, junk carbs and vegetable oils you have in your diet.

They’re not only loaded with calories but they’re also causing inflammation in your body. All of which will contribute to you having a double chin.

Be sure you’re drinking lots of water to keep your skin hydrated. If your skin is dehydrated then you can bet your skin won’t appear as smooth and firm as it should be.

Try intermittent fasting to better target your body fat than muscle for weight loss.

This meta-analysis found those using intermittent fasting were able to lose fat without losing muscle.

Intermittent fasting is powerful for getting rid of stubborn body fat without building up excess skin. Since you won’t be losing muscle too.

Try to get more dietary gelatin in your diet too. Gelatin-rich meats like short ribs and taking a gelatin powder supplement should help.

Other vitamins that will help to improve your skin elasticity include:

  • selenium
  • zinc
  • vitamin C
  • carotenoids

Get Rid of Your Double Chin With Exercise

double chin exercises

One of the reasons your double chin won’t go away with just losing weight is because you’ll end up becoming “skinny fat.”

This is when you appear to be thin but you don’t have enough muscle on your body. Without enough muscle, you won’t have a tone and attractive physique.

And if you have too high of a body fat percentage then the skin on your chin is going to continue to sag.

This it’s why it’s important to have some kind of resistance training workout program you’re following.

Don’t worry lifting weights the right way isn’t going to make you big and bulky.

Unless you’re lifting weights like a professional bodybuilder then you have nothing to worry about.

Resistance training will be the best thing for your body composition.

It will help you to burn fat while gaining a little bit of lean muscle at the same time.

If you lost weight but still haven’t gotten rid of your double chin then you’ll need to add some muscle to correct the problem.

Also, try using HIIT workouts to turn your body into a fat burning machine.

You’ll be able to burn off many times more fat with HIIT workouts than you would with traditional slow-go cardio like jogging.

Sleep and Stress

neck fat stress sleep

Not getting enough sleep will turn your body into a train wreck.

You’ll improve your metabolism once you start giving your body the quality sleep it needs.

Not getting enough sleep will stress out your body causing it to release the stress hormone cortisol.

Cortisol promotes fat storage and this is the last thing you want too much of.

But this doesn’t mean you should sleep all day.

Improve the quality of your sleep instead so you can replenish your body without having to lay in bed all day.

Once your body starts getting enough sleep it’ll help recharge your metabolism so you can continue to burn off fat.

Without enough sleep, your body will release the “hunger hormone” ghrelin. This hormone will make you feel hungrier than you should.

And when you feel hungrier you’re much more likely to eat in excess causing you to get more fat on your double chin.

Getting enough sleep and lowering your stress levels will decrease the amount of cortisol in your body.

Having too much cortisol promotes fat storage so it’s a good idea to make sure you’re getting sleep and lowering your stress.

Try taking some CBD oil to help relax away your stress and improve the quality of your sleep.

You can check out my review of Sabaidee CBD oil here.

Fix Your Hormones

turkey neck

If your hormones are out of whack then there’s a good chance you’ll be fighting an uphill battle to get rid of your double chin.

If sugar is your best friend then insulin resistance will contribute to having a high body fat percentage.

And if you have a lot of cortisol pumping through your system then it’ll also promote fat storage.

Your skin can also loosen from the loss of the following hormones:

  • progesterone
  • pregnenolone
  • DHEA

Make sure you get a test done with your doctor to make sure you’re not low on any of these hormones.

If you have thyroid issues then it could also cause you to develop a double chin.

Having an under active thyroid can swell your lymph glands causing the part underneath your neck to swell up.

Many experts believe double chins are from a sluggish lymphatic system. Massaging the area can help to revitalizing your lymph glands.

You can try massaging the area underneath your chin to help encourage blood flow to the area.

Your hormones are one of those hidden causes that can contribute to having a double chin.

You can be doing everything right but still not getting the results you want because your hormones are screwing things up.

Best to do your best to get your hormones under control so you can better (and more easily) lose your double chin.

Does Oil Pulling Work?

does oil pulling help get rid of double chin

Oil pulling has been traditionally used for centuries to get rid of impurities and other toxins in the body.

Even though there might not be a whole lot of scientific studies to back it up there is a lot of anecdotal evidence.

Many people swear by oil pulling and it’s an option you might want to consider to help to get rid of the double chin.

Think of it as doing cardio for your face.

It’ll help to pull bacteria out of your body (and face) as well as other toxins that can build up.

All you have to do is take a tablespoon of coconut oil and swish it in your mouth for about 15-20 minutes. Then spit it out into the garbage and clean your teeth afterward.

Many of those who swear by oil pulling will tell you it’ll help to at least clear the skin of impurities.

You can also try chewing some gum to help strengthen the muscles in your jaw and underneath your chin.

Supplements That’ll Help

does collagen work

Here are a few supplements you might want to try taking to help get rid of your double chin.


The collagen in your skin naturally goes down as you age.

It’s a type of protein found in your body’s connective tissues. Think of it as the “scaffolding” for your body.

It’s found in your skin, hair, nails, bones, joints, ligaments and tendons.

It’s the most obvious supplement to be taking if you want to get rid of your double chin fast.

This study found collagen supplementation improved skin elasticity.

And in this other study researchers found after 4 weeks of collagen supplementation the group had statistically significant improvements and higher skin elasticity.

Athletic Greens

It’s critical to make sure you’re getting enough vitamins and minerals to have your body and skin to look their best.

When your body becomes deficient in these micronutrients your body will not run as efficiently as it should.

I like to think of Athletic Greens as my Superfood Cocktail as it gives you all the vitamins and minerals you need from real whole foods.

Plus it contains probiotics and antioxidants to keep you feeling and looking good.

You can discover more by checking out my Athletic Greens review.

Can double chins go away?

Yes there are definitely things you can do to get rid of your double chin. With that said it’s going to take some work and some time to undo the years of damage that caused your double chin in the first place. Focus on the methods above and stay consistent with them to get rid of your double chin.

What is the reason for double chin?

The reason for getting a double chin is having excess fat being stored in your neck plus having weaker than normal neck muscle. When you combine these two together then you’re going to develop a double chin. There are other factors to consider too such as genetics and posture that can also contribute.

The Last Word

Getting rid of the stubborn double chin fat isn’t something you can do overnight.

You’re going to have to make some diet and lifestyle changes if you want to get rid of it fast and for good.

The genetics you were given do play a big role in you getting the double chin in the first place. But it doesn’t mean it’s going to cause you to keep it forever.

As long as you’re willing to put in the work then you’ll surely be able to get rid of your double chin without surgery and naturally.

The key will be to lower your overall body fat percentage and not just losing weight.

Now that you know how to get rid of your double chin it’s time to get to work so you can finally look and feel your best again.

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