Getting rid of a double chin, also known as submental fat, requires a combination of exercises, diet adjustments, and lifestyle changes. While genetics, age, and weight gain can contribute to the development of a double chin, it is possible to reduce its appearance through targeted efforts. Below is a guide on how to effectively get rid of a double chin.
A double chin can be caused by various factors such as excess fat, loose skin, or weak muscles in the neck and jaw area. Reducing a double chin involves losing excess fat, toning the muscles, and improving skin elasticity. Although spot reduction (losing fat from a specific area) isn’t possible, a combination of overall fat loss and targeted exercises can help reduce the appearance of a double chin.
1. Exercises to Reduce Double Chin
There are several facial exercises that can strengthen and tone the muscles around your chin, neck, and jawline. Consistent practice of these exercises may help reduce the appearance of a double chin.
a. Chin Tucks
- Sit or stand upright with your back straight.
- Slowly pull your chin toward your neck, creating a “double chin” on purpose.
- Hold this position for 5 seconds, then release.
- Repeat 10-15 times, twice a day.
This exercise strengthens the muscles under the chin, improving the contour of the jawline.
b. The Ball Exercise
- Place a small, soft ball (about 9-10 inches in diameter) under your chin.
- Press your chin down against the ball for 5 seconds, then relax.
- Repeat 10-15 times, twice a day.
This exercise targets the muscles in your jaw and chin, helping to tone them and reduce fat in the area.
c. The Fish Face
- Suck in your cheeks to make a fish-like face.
- Hold for 5-10 seconds, then release.
- Repeat 10-15 times.
This simple facial exercise works the muscles in your cheeks and jaw, helping to firm the chin area.
d. Neck Stretch
- Tilt your head back and look up at the ceiling.
- Press your tongue against the roof of your mouth to engage the muscles in your neck.
- Hold this position for 5-10 seconds, then relax.
- Repeat 10-15 times.
This exercise helps tighten the skin and muscles in the neck, reducing the appearance of sagging.
e. Jaw Jut
- Tilt your head back and look up at the ceiling.
- Push your lower jaw forward to create a stretch under the chin.
- Hold for 5-10 seconds, then relax.
- Repeat 10-15 times.
This exercise targets the muscles in the jaw and chin area, helping to reduce the double chin over time.
2. Diet Changes to Reduce Fat
Losing overall body fat can help reduce fat stored in the chin area. Incorporating a balanced, calorie-controlled diet can aid in fat loss, including the reduction of submental fat.
a. Eat More Protein
- Protein helps build and maintain muscle mass, which is important for overall fat burning.
- Include lean sources of protein such as chicken, turkey, fish, eggs, tofu, and legumes in your diet.
b. Increase Fiber Intake
- Fiber-rich foods, such as vegetables, fruits, whole grains, and legumes, help you feel full longer and prevent overeating.
- Soluble fiber in particular can help reduce fat around the midsection and chin.
c. Limit Sugary and Processed Foods
- Sugary snacks and processed foods can contribute to weight gain and fat accumulation.
- Opt for whole foods, like fresh fruits, vegetables, lean proteins, and healthy fats.
d. Stay Hydrated
- Drinking plenty of water helps improve skin elasticity and can reduce water retention that might make your chin look puffier.
- Aim to drink at least 8-10 glasses of water per day.
3. Lifestyle Changes to Help Reduce Double Chin
Incorporating healthy habits into your daily routine can also help reduce the appearance of a double chin.
a. Lose Weight Gradually
- If excess weight is contributing to your double chin, losing weight through regular exercise and a healthy diet can reduce fat all over your body, including your chin area.
- Aim for slow, steady weight loss of 1-2 pounds per week by creating a calorie deficit through diet and exercise.
b. Improve Your Posture
- Poor posture can weaken the muscles in your neck and jaw, making a double chin more noticeable.
- Keep your shoulders back, head high, and spine straight to maintain good posture throughout the day.
c. Get Enough Sleep
- Poor sleep can increase stress and lead to weight gain, contributing to fat storage in various areas of the body.
- Aim for 7-8 hours of quality sleep each night to maintain a healthy weight and reduce fat accumulation.
4. Skin Care to Tighten the Skin Around the Chin
As we age, skin loses elasticity, which can contribute to the appearance of a double chin. Using proper skin care can help tighten the skin and improve the appearance of your jawline.
a. Moisturize Regularly
- Use a firming moisturizer that contains ingredients like retinol, hyaluronic acid, or peptides to help tighten and tone the skin.
b. Apply Sunscreen
- Sun exposure can accelerate skin aging and lead to sagging. Protect the skin on your face and neck by using a broad-spectrum sunscreen with SPF 30 or higher.
c. Massage Your Chin
- Gently massaging the chin and neck area can improve circulation and stimulate the muscles, helping to firm the skin.
- Use upward strokes while applying moisturizer or oil for the best results.
5. Non-Surgical Treatments for Double Chin
If exercise and diet aren’t enough to reduce a double chin, there are several non-invasive treatments available that can target the area more effectively.
a. Kybella
- Kybella is an injectable treatment that contains deoxycholic acid, a substance that breaks down fat cells.
- The procedure requires several sessions and results in a noticeable reduction of fat under the chin.
b. CoolSculpting
- CoolSculpting is a non-invasive procedure that freezes and destroys fat cells. It is often used to target small areas of fat, like the chin.
c. Radiofrequency and Ultrasound Therapy
- These treatments use energy waves to heat and tighten the skin. They are often used to improve skin elasticity and reduce the appearance of a double chin.
Conclusion
Getting rid of a double chin requires a combination of targeted exercises, dietary adjustments, and healthy lifestyle choices. By staying consistent with chin exercises, maintaining a balanced diet, and keeping your skin healthy, you can reduce the appearance of a double chin and achieve a more defined jawline. If these methods are not enough, non-invasive treatments can also help achieve the desired results.