How To Lose Chin Fat: Best Ways To Get Rid Of Double Chin Fat In 2024

Double chins can make you insecure and less confident. Luckily, you aren’t entirely stuck with them. However, if you’ve tried various detoxes and fad diets with no luck, you’re likely feeling frustrated. But don’t give up hope yet.

While it’s almost impossible to rid yourself of your double chin overnight, consistent effort and other methods can help reduce double chin fat for good. So, here’s how to lose chin fat and find renewed confidence once again.

The 6 Best Ways To Get Rid Of A Double Chin

Here are six ways for how you can burn fat and how to get rid of a double chin. 

Perform Jaw And Facial Exercises

Doing a few exercises a day might help reduce your double chin. Double chin exercises target the facial muscles, neck, and jawline, potentially tightening up these areas and reducing saggy skin.

For instance, the kissing the sky exercise strengthens the mouth, neck, and jaw muscles. Before performing any exercise, try doing a neck stretch or two as a warm-up. 

Once completed, the kissing the sky exercise starts with the head tilted back and looking at the ceiling. Then, puck up and kiss the sky. The key is to extend your lips as far away from your face as possible.

Another exercise called the lion’s yawn works the muscles similarly. Start by opening your mouth wide, then extending your tongue as far as possible. Hold for about five to 10 seconds.

The smiling exercise may also help reduce double chins and unwanted fat. Again, this helps tone the face and neck muscles. And yes, this exercise is exactly what you think it is. Simply practice smiling while sitting up tall and straight. Hold the smile for at least 10-15 seconds at a time.

Lastly, the lower jaw forward exercise may also help reduce a double chin and strengthen the neck area. Tilt your head back again, looking toward the ceiling. Gently jut your jaw forward until you feel a stretch under the chin. Hold for ten seconds, then return to a neutral position.

Try Gua Sha

Gua sha may help reduce a double chin caused by fluid retention or inflammation. However, it won’t necessarily remove fat cells; this would take a conscious weight loss approach. Gua sha^[1] may also help remove muscular tension or pain around the jaw, face, or neck.

To try this approach, you will need a gua sha tool. Applying gentle pressure and using the longer side of the tool, slide the gua sha up the neck toward the point of the chin. Do this one to three times, then use the ridge end to run it along your jawline similarly.

Eat A Healthy And Balanced Diet

Most often, chin fat is a result of overall excess body fat. This excess body fat means to lose double chin fat; we need to change our overall lifestyle. And a balanced and healthy lifestyle starts with a proper diet. 

A healthy diet often comes down to eating primarily whole foods, such as healthy fruits, vegetables, whole grains, meats, nuts, legumes, and lentils. Research shows that eating a plant-based diet is effective for weight loss.^[2] This means filling up our plates with plenty of fruits and vegetables.

Replace refined grains and sugars with whole foods, such as those found in pre-packaged foods. Try making meals at home as opposed to eating out. Planning ahead can further help you be successful with your weight loss efforts.

For weight loss to occur, it’s also important to note that calories in versus calories out matter. To lose weight, we need to burn more calories than we consume, which means moving more, eating less, or combining these two. Thus, initially, it may help to track your food intake.

Participate In Regular Exercise

A major factor contributing to the obesity epidemic today is a sedentary activity level. As mentioned above, excess weight can lead to double chins. However, a healthy diet and regular physical activity can help shed the weight and keep it off.

Combining strength training and cardiovascular activity helps you lose weight and reduce your risk of various chronic diseases. Cardio exercise strengthens your heart and lung health. Meanwhile, strength training^[3] increases muscle mass, which burns more calories at rest.

Fix Your Posture

Surprisingly, a poor posture may also lead to an unwanted double chin despite having a healthy body weight. Spending a lot of time with our head forward looking down at our phone or computer screen can lead to weak neck and chin muscles. 

In turn, the skin can begin to sag and lose tone. However, working on maintaining a good posture can help counteract this. This may involve purchasing a postural corrector to wear as you work or performing regular posture exercises, such as a seated row or chin tuck exercise. 

Additionally, avoiding sitting for long durations may help improve posture. For example, setting a timer every hour or two while working at your desk can be a valuable reminder to get up and move. As a result, this can help reset your body and posture, ensuring you don’t get stuck in a forward head posture for long periods of time.

Surgery

While the best way to reduce a double chin is to lose weight and excess fat, there are other double chin treatment options. 

For example, liposuction specifically removes fat underneath the skin in certain areas. A small incision is made during this procedure, and the fat is removed via a small tube.

A chin lift, or neck lift, involves tightening the skin and muscles around the neck and chin. As a result, the contour of the jawline improves. A facelift may further improve saggy skin, leading to a double chin.

What Is A Double Chin And What Causes It?

A double chin is an extra fat found underneath the chin. Usually, this is due to extra weight carried on the entire body. Yet, it can also be due to a lack of muscle tone or saggy skin under the chin. 

Some individuals may also have a double chin due to genetic factors. For example, a softer or weaker jawline may be caused by hereditary traits. This means when it comes to how to get rid of fat under the chin, surgery may sometimes be the only option.

Tips To Reduce The Appearance Of Double Chin

While getting rid of a double chin may take time, you can use certain strategies to reduce the appearance of a double chin. These include:

• Use makeup. Contour kits can help conceal a double chin, giving you a more refined-looking jawline.
• Get a flattering haircut, such as a long bob, waves, or an angled cut. This can make your chin appear less long or big.
• Grow a beard. While this is only available to one of the sexes, it can help conceal a double chin.
• Avoid wearing tight necklaces. This may attract attention to the area and make your neck and chin appear larger.
• Adjust your posture. Stand up tall with your shoulder blades down and back; this might just reduce the appearance of your double chin all on its own.

The Takeaway

How to get rid of chin fat fast is only possible through appearance changes or surgery. At the end of the day, how to lose chin and neck fat permanently comes down to losing total body fat since this is usually the primary cause of a double chin. In some cases, genetics may be to blame.

While losing weight may take time and effort, you can use other tactics to conceal your double chin and boost your confidence. For example, you may choose to use makeup, grow a beard, change your haircut, or avoid certain accessories. You may also want to use a double chin exercise or two to tone the area around your neck, chin, and face.