9 Ways On How To Get Rid of Double Chin: Complete Guide 2024

By Vanessa Richards

January 10, 2024   •   Fact checked by Dumb Little Man

Double chins are often associated with obesity and weight gain, despite other numerous potential causes. That’s why many people have a double chin even though they are at a healthy weight or are trying to losing weight.

Although medically, a double chin still isn’t found to be a sign of health issues, many people believe them to be unattractive. Also, they seem to imagine extra chins to be harming their self-image.

Therefore, it is important to find out and understand what the reason for their double chin is and how to lose one. This article will help you find the right ways how to get rid of a double chin and excess fat.

How To Get Rid of Double Chin: What Causes Double Chin

A double chin is just a little fat accumulated around the jaw. Though it seems straightforward, the causes of a double chin can get complicated.

1. Excess Fat

Perhaps the most common reason to have a double chin is the excess fat. When you gain some extra pounds in your body, this weight gain also deposits on your face, chin, and neck.

It usually depends on your body type for the excess fat to be visible on your face, neck, and all over the body. For example, if you have a pear-shaped body type, your fat cells, including neck fat, belly, and hips fat, might escape from the notice.

However, those stubborn fat cells can appear like an unpleasant surprise one fine day. A double chin can become a source of consciousness when people struggle with body weight. After all, an existing double chin is difficult to hide.

2. Aging Skin

Around the mid-20s, collagen production in our skin starts to decline. As a result, the skin begins to lose elasticity, making it look saggy. When this happens, gradually, the skin gets less collagen, and the fat cells become more pronounced.

And when jaw muscles hide due to sagging, it creates a double chin, like you are carrying some extra pounds in the same space. Furthermore, it can cause loss of neck muscles definition, which accentuates the effect of aging.

 3. Poor Posture

In this fast-forward life, you may often take your head forward and hook up with a smartphone or a laptop. While using either of them, we crane our necks to watch everything. However, adopting this neck posture is one of the worst things you could indulge in right now!

4. Genetics

If you have a family history of plump and double chin, then you will also tend to develop a double chin as well.

While there presumably isn’t any particular gene for getting a double chin, different traits can make you get one. Besides the bone structure, family history often predisposes to loose skin, weight gain, and less elasticity around the chin.

9 Simple Moves To Get Rid Of A Double Chin

Whatever the cause of double chins is, you would want to know exactly how to get rid of a double chin. While that’s an obvious question, remember that there is no one solution for all the causes. In many cases, a multi-pronged approach might prove to be necessary depending on what conditions are relevant to you.

Here are some common solutions that can be helpful for you to get rid of a double chin.

1. Exercise. Exercising is a great way to start losing weight.

2. Yoga. Yoga is a natural process to increase flexibility, reduce weight and improve overall health.

3. Brisk walk. Go for a brisk walk every day to stay fit and own a chiseled jawline.

4. Eat Right. Eating right is important before anything to avoid obesity and other health problems.

5. Calorie Deficit Diet. Remember, as different people have unique health requirements, it is better to plan accordingly. In general, to maintain women’s health, one should take 2000 calories every day.

6. Weight Loss Training. Just like diet, workout regime also differs. But the basic weight loss program includes cardio training, compound exercises, push-ups, squats, and more.

7. Include Skincare. Your double chin is a gift of sagging skin. So, make it a point to revisit your skincare regime.

8. Non-Surgical Treatments. This includes the use of deoxycholic acid, botox, and fillers to target the double chin and reduce wrinkles.

9. Surgical Solutions. When lifestyle changes don’t help, you need surgery to make your lower jaw forward. Surgery helps in neck lift and defines the lower jaw.

Decreasing Double Chin Through Diet and Exercise

A double chin can be a sign of excess weight in your body. However, sometimes the reason could differ. There are different forms of exercise and diet that can target the excess fat of facial muscles. In addition, there are up to six treatments to get rid of double chin.

1. Include fruits and vegetables in your diet every day

The most simple way to double chin reduction is to maintain a healthy diet. It would be best to focus on eating more fresh fruits and vegetables. In addition, your healthy diet should also comprise lean meat, tofu, fish, legumes, etc. It is important to include protein and fiber-rich food for healthy eating.

They are nutrient-dense and keep you fuller for a long time. The idea of healthy eating is to focus on minimally processed food.

A. Stress-free & Fun-filled Diet Challenge: The Smoothie Detox Challenge

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This is a great 10 days challenge program that will help you remove fat faster.

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B. Healthy and Sustainable Diet: The Smoothie Diet

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If you want to get rid of those stubborn weights from your chin and body, try this healthy 21 days smoothie diet. Following this diet, you can quicken your weight loss process just like that!

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2. Choose whole grains

If you want to lose weight, include whole grains in your diet. Whole grains are naturally fiber-rich, making you stay satisfied and fuller longer. Consequently, it makes the process of maintaining a healthy weight easier!

3. Try Going keto

One of the most popular diets for weight loss programs includes the keto diet. You can also take the keto challenge; we have the right place to guide you!

Popular Choice: Two-Week Keto Challenge

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You can eliminate your unwanted double chin and overall body weight by taking up this two-week keto challenge.

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Easy To Follow Low Carb Recipes: Low Carb E-Cookbook

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4. Avoid processed food

Avoid indulging in food high in calories, unhealthy fats, and processed food. All of them influence your body to gain weight as well as have a double chin.

5. Give carb cycling a try

 Alternate Carb-Intake Diet For A Great Energy Boost & Weight Loss: Carb Cycling


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Carb Cycling is that secret weapon you can use to accelerate your weight loss program. This is the ultimate guide for everyone, especially women’s health, as it helps to lose that stubborn fat faster while deriving other health benefits.

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6. More Protein In Your Diet

Include protein-rich food in your diet to maintain a healthy weight and energy. Protein helps to reduce hunger and repair cells.

7. Healthy Fats

Like protein, healthy fats are also important to give your body energy. It also gives support to cell function and reduces inflammation.

8. Try Calorie Counting

Always try to count your calorie intake. This helps you know how much you have consumed to reduce fat.

9. Exercise Is Always A Good Idea

If you want to get a defined chin, exercise is one of the best solutions. Many exercises target the muscles of the face and neck. For example, chewing gum is a type of exercise that helps to get rid of a double chin. Also, when you practice an upward sweeping motion, it increases the blood flow.

Nonetheless, if you don’t know what exercises to perform, here are the three best programs, you should try. Wake Up Lean, Bikini Body Workout, and Bodyweight Burn is the best-planned exercises to eliminate body fat.

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Treatments for Double Chin

Face masks

Many face masks can help you get rid of a double chin within a few months. For example, glycerin masks, olive oil, lemon juice, or green tea masks offer support for reducing fat around the chin area without invasive procedures.


There are three main surgical procedures to get rid of a double chin overnight. These also include both invasive procedures and non-invasive treatments.

  • Mesotherapy involves an injection of compounds to remove fat. However, if done wrongly, it can cause nerve damage.
  • Injection lipolysis or laser lipolysis helps to remove excess skin through liposuction. This minimally invasive procedure involves a small incision that the Board Certified dermatologist may perform using local anesthesia.
  • Kybella: Scientific Research shows that kybella is a drug inching up to 50 injections. The FDA approves treatment to remove submental fat and subcutaneous fat.


Double chins are a problem, especially in this modern world where every minute, people like to click a selfie. Having a double chin often breaks confidence.

Anecdotal evidence shows that only laser lipolysis or liposuction can help you get rid of a double chin overnight. But, of course, local anesthetic comes in use for performing any surgery.

However, if you want to lose weight naturally, eat healthy, exercise, and follow weight loss challenge programs.

How To Get Rid of Double Chin FAQs

Does a double chin affect health?

It is a very common condition to have a double chin. Usually, there is nothing to be worried about regarding a double or triple chin. It is just a layer of fat accumulated under the chin area. When that fat layer becomes significant enough, it causes wrinkles to appear as a double chin.

How does facial structure matter in a double chin?

Facial structure is one aspect of double chins that is outside our control. Therefore, people with a weak jawline are more susceptible to getting a double chin.

Is it necessary to maintain a proper posture?

A poor posture is also bad for your muscles. A weakened muscle reduces skin elasticity and affects the chin and neck.

Vanessa Richards

Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.

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