A double chin, also known as submental fat, is a common concern for many people. It occurs when a layer of fat forms beneath the chin, leading to a fuller or “double” chin appearance. While it can be caused by weight gain, age, or genetics, the good news is that several options—ranging from lifestyle changes to medical treatments—can help reduce or eliminate a double chin.
Here are some effective ways to get rid of a double chin:
1. Exercise and Targeted Facial Workouts
Just like any other part of the body, you can work on strengthening the muscles around your chin and neck. While spot-reducing fat isn’t possible, toning muscles in these areas can help tighten the skin and improve the overall appearance of the chin and neck area. Some facial exercises may help tone and reduce the appearance of a double chin:
Chin Lifts: Tilt your head toward the ceiling and pucker your lips, as if you’re trying to kiss the sky. Hold for a few seconds and repeat about 10 times.
Neck Roll: Gently rotate your neck in circular motions, first clockwise, then counterclockwise, to stretch and strengthen neck muscles.
Jaw Jut: Push your lower jaw forward, hold for a few seconds, then relax. Repeat this exercise to help firm up the jawline.
Tongue Press: While looking straight ahead, press your tongue against the roof of your mouth and lower your chin toward your chest. Hold for a few seconds and repeat several times.
2. Lose Overall Body Fat
Since a double chin is often related to excess body fat, adopting a healthy, balanced diet and regular exercise routine can help you lose weight and reduce fat all over—including under your chin. Some tips for overall weight loss include:
Eat a calorie-controlled diet: Focus on consuming fewer calories than you burn to encourage fat loss. Incorporate nutrient-dense, whole foods like fruits, vegetables, lean proteins, and whole grains into your meals.
Stay hydrated: Drinking enough water can help with fat metabolism and prevent water retention, which might make a double chin look more pronounced.
Exercise regularly: Cardiovascular activities like walking, running, cycling, or swimming can help burn calories and promote fat loss. Incorporating strength training can also help build lean muscle, boosting your metabolism.
3. Non-Surgical Cosmetic Treatments
If lifestyle changes alone don’t seem to make a significant difference, or you’re looking for faster results, there are non-surgical treatments designed specifically for targeting submental fat:
Kybella: This is an injectable treatment that contains deoxycholic acid, which breaks down fat cells in the treated area. Kybella is FDA-approved for treating a double chin, and multiple sessions may be required to see optimal results.
CoolSculpting (Cryolipolysis): CoolSculpting is a non-invasive procedure that freezes and kills fat cells beneath the skin. It can be used to target submental fat and reduce the appearance of a double chin.
Ultrasound or Radiofrequency Treatments: These treatments use energy to heat and destroy fat cells while stimulating collagen production, which can help tighten the skin around the chin area. Options include Ultherapy or Thermage.
4. Surgical Options
For more dramatic or immediate results, some individuals opt for surgical procedures. These options can permanently remove excess fat and tighten skin around the chin and neck area. Common surgical methods include:
Liposuction: This procedure removes fat from the chin area by inserting a small tube and suctioning out the excess fat. Recovery is typically quick, and the results are long-lasting.
Neck Lift: A neck lift can remove excess skin and tighten muscles in the neck, giving a more defined jawline and reducing the appearance of a double chin. This procedure is more invasive and requires a longer recovery period than liposuction.
Submental Liposculpture: A less invasive version of traditional liposuction, this technique uses smaller incisions to contour the chin and neck area.
5. Skin Tightening Procedures
If your double chin is caused more by loose skin than fat, there are non-invasive skin tightening treatments that can help:
Laser Skin Tightening: Laser treatments stimulate collagen production, which can tighten and lift sagging skin in the chin and neck area.
Microneedling with Radiofrequency: This treatment combines microneedling with radiofrequency energy to promote collagen production and tighten the skin. Over time, the skin becomes firmer and less saggy.
6. Healthy Lifestyle Habits
Maintaining a healthy lifestyle can prevent the appearance of a double chin or keep it from getting worse over time:
Posture Matters: Poor posture, especially if you spend a lot of time hunched over a phone or computer, can weaken neck and jaw muscles, leading to the appearance of a double chin. Practice good posture by sitting and standing upright with your shoulders back.
Avoid Rapid Weight Gain: Gradual weight gain can lead to fat accumulation under the chin, so maintaining a stable, healthy weight is key to preventing a double chin from developing or worsening.
Skincare Routine: Regularly moisturize and use sunscreen on your neck and chin to keep the skin healthy and firm. Anti-aging creams that contain ingredients like retinol or peptides may help improve skin elasticity over time.
Conclusion
Getting rid of a pesky double chin requires a combination of targeted exercises, healthy lifestyle changes, and, in some cases, non-surgical or surgical treatments. Whether through diet, exercise, or professional treatments, there are plenty of options to reduce or eliminate submental fat. The best approach will depend on the underlying cause of your double chin, as well as your goals, budget, and preferences. Be sure to consult with a medical professional if you’re considering cosmetic treatments or surgery.
