Trying to find out how to get rid of a double chin can lead you down a rabbit hole without anything to show for it.
Even if you’ve lost a lot of weight you can still be stuck with that stubborn double chin fat that never seems to go away. It can feel like it’s nearly 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 methods you can use with your diet and exercise that can have a dramatic impact on getting rid of your double chin.
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 already know having a double chin is the worst and seems hopeless to get rid of.
But here you’ll finally find the best ways to lose your double chin naturally and without surgery.
Table of Contents
What Causes Double Chin Fat?
Having a chin that pops out isn’t very physically appealing on anyone. Do you feel like you’re a guy who hasn’t seen his Adam’s Apple since high school?
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.
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 lose 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).
Double neck fat (submental fat) is pre-platysma fat meaning it’s the layer of fat that builds up under your chin. With weight gain, you’ll add fat to your body and at the same time, the muscles under the chin weaken. This area under your chin then builds up with fat causing it to sag.
Some of us were born unlucky enough to have a genetic predisposition to getting a double chin (1). Sometimes it’s the cards you’re dealt in life.
Poor posture will also contribute to the loosening of your skin from loss of elasticity (2). 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.
Aging can also cause you to develop a double chin (3). The aging process can cause your skin to loosen as it loses elasticity. 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 20s this collagen starts to decrease. The elastin will also start to break down (4).
When you hit your 30s you’ll lose about half of the collagen in your skin. This is when most people start to get saggy skin along with wrinkles and crow’s feet.
What Causes Double Chin in Thin Person
If you have a double chin when you’re skinny then it’s for a couple of reasons. The first is you have too high of body fat and not enough muscle on your body. Without enough muscle, your body isn’t going to be toned. This is the cause of becoming “skinny fat.”
When your body becomes skinny fat you may appear to be thin but your body fat could easily still be high. This results in your body being mushy, dimply, and saggy. It’s one of the driving forces behind having stubborn fat spots. The trick is going to be to lower your overall body fat by increasing the muscle mass on your body.
Finally, having a lower amount of collagen will contribute to saggy skin under your jaw.
How Long Does It Take to Get Rid of a Double Chin?
The reason you get a double chin is from 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.
Mesotherapy is a skin tightening procedure that injects vitamins and enzymes to tighten up saggy skin spots (5). It’s not a filler or like Botox but it’s an injectable that helps stimulate collagen production in the skin to rejuvenate. This is just a quick fix though if you’re looking to get rid of a double chin fast and you’ll have to keep going back for multiple injections over time.
You have to be careful with Kybella since it contains deoxycholic acid and can cause permanent nerve damage (6). There are side effects to using deoxycholic acid that for me don’t make it worth it. Deoxycholic acid can cause side effects like swelling, bruising, nausea, burning and tingling sensations, and difficulty swallowing.
Weight gain is going to be the biggest factor in how long it’ll take you to get results. If you’re overweight then weight loss is going to be your top priority. If you’re carrying too much fat on your body then the fat cells in your neck will be too much. Doing all the chin exercises in the world is going to do much if your weight gain isn’t going down.
So how do you get rid of double chin fat naturally?
Get Your Diet Right
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 neck 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. Consume more healthy fats like olive oil and grass-fed butter instead.
Eating a high protein diet will promote the building of lean muscle mass (7). Try adding in a daily low-carb protein shake to your diet if you’re having trouble meeting your protein requirements to build muscle.
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 (8). Intermittent fasting is powerful for getting rid of stubborn body fat without building up excess skin.
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:
- vitamin C
Does chewing gum reduce double chin?
Chewing gum has been found to exercise your jaw muscles and in theory, would help to tone up your face and neck (9). I’d add chewing gum to your chin exercises but just be careful not to overdo it. You could end up overtightening and overworking your jaw muscles which would lead to other problems too.
Double Chin Fat 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 strength 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.
Strength training will be the best thing for your body composition (10). 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 tightened up 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.
Doing more steady-state slow-go cardio can make your neck fat even worse if you’re not also strength training. Keep your cardio sessions under 30 minutes otherwise you could start to burn your muscle for energy. This could further contribute to the build-up of fat in your neck.
Then you can add in these specific exercises to further tighten and tone up your neck so it doesn’t sag into a double chin…
Get a tennis ball and 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.
To do the fish face exercise all you have to do is press your lips together and move your jaw forward. Squeeze your cheeks together and hold for 5-10 seconds at a time. You can do 5-10 sets of the fish face exercise at a time.
Lay back in a chair and look at the ceiling by tilting your head back. Push your lower jaw forward to the point you start to feel the skin under your lower jaw stretching. Hold the Jaw Jut for 5-10 seconds before returning back to the starting position. Be careful not to strain or push it too hard.
To lose your double chin with exercise you have to lower your overall body fat. Weight loss is key but you’ll also have to add in strength training to add muscle mass for toning. Then add in the specific chin exercises to further tighten up and tone the area.
Sleep and Stress
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 (11).
Not getting enough sleep will stress out your body causing it to release the stress hormone cortisol (12). Cortisol promotes fat storage and this is the last thing you want too much of since it’ll promote weight gain (13).
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 (14). This hormone will make you feel hungrier than you should (15). 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.
Fix Your Hormones
If your hormones are out of whack then there’s a good chance you’ll be fighting an uphill battle to losing your double chin.
If sugar is your best friend then insulin resistance will contribute to having a high body fat percentage (17). 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:
Make sure you get a test done with your doctor to make sure you’re not low on any of these hormones. Many women going through menopause also get stuck with double chin fat too for this exact same reason.
If you have thyroid issues then it could also cause you to develop a double chin. Having an underactive thyroid can swell your lymph glands causing the part underneath your neck to swell up (18).
Many experts believe double chins are from a sluggish lymphatic system. Massaging the area can help to revitalize 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?
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.
Supplement with Collagen
The collagen production in your skin naturally goes down as you age. Collagen is 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 (19). And in this other study researchers found after 4 weeks of collagen supplementation the group had statistically significant improvements and higher skin elasticity (20).
So just because your collagen production goes down with age you can still replenish it by supplementing with it. You’ll be able to retighten the sagging skin under your chin by adding more collagen and vitamin C to your diet.
You can discover more at my Ageless Collagen 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.
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 does play a big role in you getting the double chin in the first place. If you have a family history of more fat in the chin area then that’s not helping your situation. 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.
Some people resort to laser lipolysis to suck out the fat in their necks. You don’t need surgery like laser lipolysis to get results if you’re willing to do the work and improve yourself.
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.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.