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So you are probably searching for “How to get rid of a double chin“.  It can be hard to find a perfect solution to this problem, but I will give you my best tips that’ll help you to get rid of double chin fast.

You should know that you can still be stuck with that stubborn double chin fat even though you’ve lost a lot of weight, and you’ll feel that it won’t go away that easily. I can understand your problem, and I know it can be frustrating.

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

Genetics can play a significant role in having a double chin in some people, but it doesn’t mean that you’ll have one forever. If you make some adjustments in your diet and workout routine, you can quickly get rid of a double chin.

When you are working out in the gym to make yourself stronger, you see yourself in the mirror, and your eyes go directly at your double chin. I know that can be very demotivating. If you have a double chin that’s not going anywhere, I’ll help you get rid of it.

If you’re ready to get rid of that turkey neck that forces you to hide your chin in the photos, then you’ve come to the right place. Having a double chin is not a sign of being unhealthy, but it just doesn’t look attractive.

But here, I’ll show you the best ways to get rid of your double chin fast, naturally and without surgery.

Double Chin Causes

Double Chin Causes and how to get rid of double chin

Submental fat is another word used for double chin. Usually, this condition occurs when a layer of fat forms below your chin.

A double chin can be the result of:

  • Overweight
  • Genetics 
  • Looser skin resulting from ageing

Some people are just lucky to be not born with a double chin. But sometimes, life can be unfair.

On the other hand, poor posture can also contribute to the loosening of your skin due to loss of elasticity. When you develop poor posture because of sitting in front of a computer, it’ll be terrible for your overall health. I advise you to make an effort to straighten your shoulders and push your head back whenever you are standing and sitting.

In your spare time, you can increase your thoracic spine’s mobility by rolling your upper back on a foam roller.

Impact of Ageing

As I mentioned earlier, Ageing can also be a cause of your double chin. It can cause your skin to lose its elasticity. When you’re young, your skin has a lot of elastin and collagen. These two things keep your skin smooth and firm.

But once you hit your 20s, the collagen in your body starts to decrease

And by the time you’re in your 30s, you’ll lose about half of the collagen in your skin. This is the time when your skin starts to get saggy, and your face starts getting wrinkles and crow’s feet.

Double Chin: The Problem

Having a double chin isn’t very physically appealing to anyone. 

Moreover, it can make you feel highly self-conscious about yourself. You’ll feel uncomfortable taking pictures of yourself, and having to tilt your head a certain way while taking pictures isn’t something that you’re willing to do for the rest of your life. 

Before we talk about how you can get rid of a double chin, I want you to know that there are some weird home remedies out there that’ll tell you to rub a spoon under your neck or stick your tongue out 100 times per day to get rid of a double chin. Also, there are some stupid devices in the market that are just complete waste of money.

You need to lower your body fat percentage if you want to get rid of the double chin. Remember, just losing weight isn’t going to be enough. In fact, it can even make it look a little saggier. So work on getting rid of body fat.

What Causes Double Chin in Thin Person?

Now you might be wondering, “Why do I have a double chin when I’m skinny”. If you have a double chin even when you’re skinny, it can be due to many reasons. 

  1. You have a high body fat percentage.
  2. You don’t have enough muscles in your body. 

Without muscles, your body will not look toned because of high fat. This is what we call “skinny fat”.

You may appear thin, but your body fat can still make you look out of shape. Your body looks saggy, mushy and dimply. 

It’s one of the main reasons behind having stubborn fat spots—all you have to do is to lower your overall body fat by increasing the muscle mass.

Finally, if you have a lower amount of collagen, then it will also contribute to saggy skin under your jaw.

So how to get rid of double chin fat naturally?

Well, there are several things you can do to get rid of your double chin. Keep reading because you’re about to discover the ultimate guide to lose the double chin.

How to Get Rid of Double Chin Fast

Improve your Diet

Improve your Diet to get rid of double chin

If you’re just tired of hiding your double chin by wearing a scarf around your neck, then it’s the right time for you to fix your diet.

If you don’t improve your diet and nutrition, trust me, you won’t be able to lose your neck fat. And if you can’t stop yourself from eating those cheeseburgers, then It’s game over for you. 

I advise you to stick with a simple, clean and healthy diet. This diet will help you lose weight, burn fat, keep lean muscle, and slow the ageing process. You can use supplements as well because they act as catalysts.

Now listen to me very carefully. You NEED to remove any processed foods, junk carbs, sugar and vegetable oils you have in your diet. They contain too many calories and also cause inflammation in the body. All of these things will cause you to have a double chin. But you can consume more healthy fats such as grass-fed butter and olive oil.

When you eat a high protein diet, it will promote the production of lean muscle mass in your body. Try to add a low-carb protein shake to your diet if you’re struggling to meet your protein requirements to build muscle.

Make sure that you’re drinking a lot of water to keep your skin hydrated. Because if your skin is dehydrated, then your skin isn’t going to appear smooth and firm as it should.

I also recommend you try intermittent fasting to target your body fat for weight loss. Studies have found that intermittent fasting helps to lose fat without losing muscle. It is very effective for getting rid of stubborn body fat and prevents the skin from sagging.

You should get more dietary gelatin in your diet as well. Taking a gelatin powder and eating gelatin-rich meats like short ribs will help.

The vitamins that’ll help you to improve skin elasticity include:

  • Vitamin C
  • Selenium
  • Carotenoids
  • Zinc

Can chewing gum make your face thinner and reduce double chin?

Studies by researchers show that chewing gum can be a good exercise for your jaw muscles and helps to tone up your facial muscles and neck.

But it doesn’t change the shape of the face. So, it won’t make your face thinner, but it’ll definitely tone your face. I chew gum to exercise my facial muscles and neck. But just be careful not to overdo it because you could overtight and overwork your jaw muscles, which would lead to other problems like TMJ.

Double Chin Exercises Do They Work

Double Chin Exercises Do They Work

I’ve seen a lot of stupid exercises on the internet that claim to remove your double chin. But in reality, these exercises won’t help you to get rid of the double chin. Exercises like making a fish face, sticking your tongue out, blowing air and jaw jut may help you to tone your facial muscles, but it won’t remove that fat around your neck. 

If you want to remove fat around your neck, you must remove whole body fat. There is no other way around.

So the correct answer to the question “Do Double Chin exercises work?” would be NO.

The one other reason that your double chin doesn’t go away with just losing weight is that you’ll end up becoming “skinny fat.” This is when you appear thin, but you don’t have enough muscle in your body. If you don’t have enough muscles on your body, then you can’t tone your physique.

On the other hand, if you have a high body fat percentage, then you’ll develop saggy skin on your chin. This it’s why it’s essential to add strength training to your workout routine.

Don’t worry; you aren’t going to get big and bulky by lifting weight unless you’re doing it like a professional bodybuilder; you don’t have to worry.

Strength training is magical for your body composition. It will help you burn a lot of fat and gain a little bit of lean muscle at the same time. If you’ve already lost weight but it still haven’t tightened up your double chin, then you definitely need to put on some muscles to fix the problem.

Moreover, you can try HIIT workouts to speed up the fat-burning process. It’ll allow you to burn off much more fat than the traditional slow-go cardio exercises like jogging.

You” have to combine both strength training and cardio if you want the best results. Remember to keep your cardio sessions under 30 minutes; otherwise, you could start losing your muscle mass, and you surely don’t want that to happen. So I advise you not to go overboard if you want to stay on the safe side.

Then you can add these specific exercises that’ll help you to tighten the facial and neck muscles. It’ll give your face a toned look.


discover the power of smiling and how it helps to get rid of double chin

The first step is to clench your teeth, keeping your mouth closed. Try to smile as wide as you can but keep your mouth closed. Now push your tongue against the roof of the mouth, and increase the pressing force gradually. If you feel a muscular tension in your chin muscles, then it means that you’ve performed the exercise correctly. Try to hold it for 7 seconds, and then relax for 3 seconds. Repeat 6-10 times.

Fish Face

how to make Fish Face and why its a good facial exercise

The fish face is one of my favourite exercises to tone the facial muscles. To do this exercise, you have to press your lips together and move your jaw in the forward position. Now just squeeze your cheeks together and hold it like that for 7-10 seconds at a time. You can perform 7-10 sets of the fish face exercise at a time. You can do this exercise whenever you want.

Touch your Nose

touch your nose with tongue to tone your facial muscles

One of the reasons for double chin is also associated with weakness of your hyoid muscles. That is why you need to put in some work to strengthen these muscles.

To do this exercise, stick out your tongue as far as possible. Now the next step can be weird, but it engages your hyoid muscles. Try to reach your nose with the tip of your tongue and keep your lips relaxed. Repeat this 5 times.

Make your Cheeks Puffy

Puffy Cheeks

Start with inhaling deeply and fill your mouth with air. Close your mouth and make your cheeks puffy. Now the next step would be to press your palms on your cheeks so that you can feel the tension in your facial muscles. Hold for 6-7 seconds, then release the air and relax your face. Repeat the exercise 5-6 times.

Does Oil Pulling Work

Traditionally, oil pulling is a technique that has been used for centuries to eliminate impurities and other toxins in the body. Even though there aren’t many studies on this topic, there is a lot of anecdotal evidence behind it.

I’ve tried oil pulling, and I can say that it really workouts out your facial muscles and tones them.

On the other hand, it’ll also help you pull bacteria out of your body (and face) and other toxins that can build up.

For oil pulling, all you have to do is take two tablespoons of coconut oil. Then swish it in your mouth for about 15-20 minutes. After that, you can just spit it out into the garbage and clean your teeth afterwards.

It’ll definitely help you to clear skin by removing impurities and tone your face.

Get your Hormones right

If your hormones are damaged, then I’m afraid that you’ll have to fight a long battle against your double chin.

If sugar like a friend to you, then insulin resistance will cause a high body fat percentage (t1). But if cortisol is pumping through your system, then it will promote fat storage in your body.

Due to the loss of the following hormones, your skin can loosen:

  • Progesterone
  • DHEA
  • Pregnenolone

You can ask your doctor for a test and make sure you’re not low on any of these hormones. Many women struggling with menopause also find it challenging to remove double chin fat.

Due to thyroid issues, you could develop a double chin as well. The reason is that you have an underactive thyroid which can swell your lymph glands, which can cause the part underneath your neck to swell up.

Many researchers also believe that double chins are from a sluggish lymphatic system. Engaging the area by massage can help to reinvigorate your lymph glands. In addition, massaging the area underneath your chin can also help to encourage blood flow to the area.

Believe it or not, but your hormones are one of the major reasons that can cause the development of a double chin. Sometimes you do everything right, but if you still don’t see the results, then it can be because of your hormones that are screwing things up.

Try your best to get your hormones under control so you can get rid of your double chin.

How Long Does it Take to Get Rid of a Double Chin?

As we know that the reason for your double chin is excess fat stored in your neck, and you may have weak neck muscles as well. And when you combine these two, then you’re going to develop a double chin. And we discussed before; there are some other factors to consider, such as posture and genetics.

A skin tightening procedure known as Mesotherapy injects vitamins and enzymes to tighten up saggy skin spots. It’s not some filler or Botox, but rather it’s an inject-able that stimulates collagen production in the skin to restore its youthful appearance. It is just a quick way to get rid of a double chin fast, and you will have to get multiple injections over time.

Kybella is a specific injection of deoxycholic acid that is used to dissolve fat under the chin. But since it contains deoxycholic acid, you need to be very careful with it as it can cause permanent nerve damage.

In addition, there are many other side effects of using deoxycholic acid, and It makes me think that it isn’t worth it. 

The side effects of deoxycholic acid include:

  • Swelling
  • Burning
  • Nausea
  • Difficulty in swallowing
  • Bruising 
  • Tingling sensations 

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

It’ll depend on how much fat you’ll lose and how quickly you lose it. If you’re overweight, then fat loss should be your top priority. Also, if you’re carrying too much fat on your body, then, as a result, your neck’s fat cells will be too much. If your weight gain isn’t going down, then doing all the chin exercises in the world won’t help you that much.

Final thoughts:

You should know that you can’t get rid of your stubborn double chin overnight. You’ll have to make some changes in your diet and lifestyle if you want to get rid of chin fat fast and for good.

Your genetics will play a significant role in your battle against the double chin. If you’ve seen your family members struggling with it, then that’s not helping your situation. But it doesn’t mean that you can’t get rid of the double chin.

If you follow the right strategy and put in some work, you can definitely get rid of the double chin naturally and without surgery. Your main goal should be to lower your overall body fat percentage. However, simply losing weight is not going to help.

Some people also use laser treatments to get rid of chin fat, but it’s not something that you really have to do. You don’t need surgery like laser lipolysis to lose a double chin. If you put in the work and improve yourself, then that would be enough.

Now that you know how to get rid of the double chin, it’s time for you to take action and so you can look the best version of yourself. 

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