Does Losing Weight Get Rid of Double Chin?

I am often asked the question: “Does Losing Weight Get Rid of Double Chin?” The answer is simple – yes, losing weight can help reduce the appearance of a double chin.

For every pound of weight lost, there is a significant reduction in submental fat, aka the double chin.

While healthy weight loss can certainly help reduce the appearance of a double chin, it may not eliminate it. Other factors such as genetics and aging can also contribute to the formation of a double chin.

Recent statistics have shown that a growing number of Americans are considering or actively seeking medical interventions to address the issue of a double chin.

While many may view this as a purely cosmetic concern, it is important to note that excess fat in this area can also have medical implications such as obstructive sleep apnea.

Chin Subcutaneous Fat

Regularly practicing chin lifts and cheek presses can help strengthen the muscles in your face.

Exercises to Get Rid of Double Chin

Facial exercises, also known as facial yoga or facial toning, have gained popularity in recent years due to their non-surgical and natural approach to anti-aging.

These exercises are designed to target and strengthen specific facial muscles that tend to lose elasticity and tone over time. The result is a more toned, lifted, and youthful-looking face.

Debbie Juda

Registered Dietitian Licensed Nutritionist

University of Florida

VIP Nutrition Coach | Facebook

Facial exercises also help to increase blood circulation, reduce puffiness and fine lines, and boost collagen production, resulting in overall glowing and healthy skin.

Chin Lifts and Cheek Presses are two popular facial exercises that target different areas of the face.

  • The chin lift targets the chin, neck, and jaw muscles, improving the jawline’s definition and reducing the double chin’s appearance.
  • Cheek presses, on the other hand, help to lift and firm the cheekbones, reducing sagging and restoring youthful fullness to the face.

Combined, these two exercises provide an effective and comprehensive workout to keep your face looking toned and youthful.

How to perform Chin Lifts and Cheek Presses?

Chin Lift

Sit or stand upright with your shoulders relaxed and your chin level.

Tilt your head slightly back, keeping your shoulders upright.

Press your tongue to the roof of your mouth.

While holding your tongue, slowly lower your chin to your chest.

Hold for 5-10 seconds and release.

Repeat 10-15 times.

Cheek Press

Sit or stand upright with your shoulders relaxed.

Puff out your cheeks and pucker your lips.

Place your fingertips on your cheeks, just above your cheekbones.

Press your fingers gently on your cheeks, resisting the movement of your cheeks inwards.

Hold for 5-10 seconds and release.

Repeat 10-15 times.

Regular practice of these exercises can bring the following benefits:

  • Stronger and more defined jawline.
  • A more toned and lifted face, reducing sagging and wrinkles.
  • Improved facial circulation, resulting in a brighter and healthier-looking complexion.
  • Reduced appearance of double chin, jowls, and sagging cheeks.
  • Reduced stress and tension, resulting in a more relaxed and youthful face.

Alternatives If Losing Weight Didn’t Help

Ultrasound Therapy

This type of therapy is primarily used to remove wrinkles and warts. However, it has proved to be effective in treating double chins as well.

It uses ultrasound energy to cut down on fat tissues. With this type of therapy, you don’t need any anesthesia. It has minimal side effects and can be done quickly.

Lipolysis Injections

This treatment involves a series of injections made to your double chin to break down fat cells. It’s an effective, albeit invasive, way to help you get rid of that pesky chin fat. Like ultrasound therapy, this treatment doesn’t require any anesthesia, and it has minimal downtime.


Kybella is an FDA-approved medication that can help treat double chins. It has a synthetic form of acid that breaks down fat cells, limiting the amount of chin fat. It’s a safe alternative to liposuction with minor side effects that may occur in some cases.

Considering Liposuction, Face-Lift, or Kybella Injections for Your Double Chin?

Neck Liposuction

This option may be more expensive, invasive, and require a longer downtime. However, it is the most effective way to achieve a perfectly contoured chin and neck.

It involves making incisions in strategic places on the neck and using a device to suction out the fat. Liposuction remains popular because of its impressive results.

Woman asking Does Losing Weight Get Rid of Double Chin?

Double Chin Natural Treatment

Massaging the skin and muscles underneath your chin can help to promote blood flow and lymphatic drainage which can reduce the appearance of a double chin.

Use your fingertips and starting from the bottom of your neck, gently move your fingers upwards massaging in circular motions.

To perform a double chin massage at home, you should start by washing your face and applying a facial oil or moisturizer. Then, use your fingertips and thumbs to gently massage the skin and muscles underneath your chin using circular motions.

You can also use a facial massage tool to enhance the effects of your massage. Perform this massage for 5-10 minutes daily or several times a week, depending on your schedule and preferences.

Facial massage tools such as rollers, Gua Sha stones, and microcurrent devices can enhance the effects of your facial massage and provide additional benefits.

  • Using a jade roller can help improve blood circulation, reduce inflammation, and promote lymphatic drainage.
  • Gua sha stones can help improve the tone and texture of your skin, reduce puffiness, and increase circulation.
  • Microcurrent devices can help contour and lift your face and neck muscles, improving their appearance and tone.

Food choices can have a significant impact on our overall health and wellness including issues like a double chin.

Importance of Balanced Diets

Eating a diet that is low in processed foods can help to reduce overall inflammation and bloating, leading to a reduction in the appearance of a double chin. Choosing foods that are high in antioxidants such as berries and leafy greens can help to boost skin health, which can aid in reducing the appearance of a double chin.

Posture can play a significant role in the development of a double chin. Poor posture can cause tension in the neck and jaw, which can lead to the development of a double chin over time.

Make sure to sit and stand up straight, with your chin slightly tucked in.

Drinking plenty of water can help flush out toxins from the body and reduce bloating, leading to a reduction in the appearance of a double chin. Aim to drink at least eight glasses of water per day.

Why is Subcutaneous Fat the Hardest to Lose Your Double Chin?

Subcutaneous fat is the fat that sits just beneath your skin and it is different from visceral fat which sits deeper inside your body, around your organs.

Subcutaneous fat is essential for providing cushioning, insulation, and energy storage. When you start to lose weight, your body tends to lose visceral fat first followed by subcutaneous fat.

This is because visceral fat is more metabolically active and burns off faster. Subcutaneous fat, on the other hand, is more resistant to exercise and diet.

The reason why subcutaneous fat is the hardest to lose in your double chin is that it is difficult to target that specific area. When you lose weight, you can’t control where you lose fat from.

It’s a total body process and you will lose fat from all over your body including your face. You might lose a lot of weight, but your double chin might not budge much because the subcutaneous fat in that area is just stubborn and resistant to change.

Homemade Skin Cream Recipe: A Natural Way to Tighten Skin

Maintaining a healthy diet and exercise routine is also important for maintaining a youthful appearance and minimizing the appearance of a double chin.

Eating a balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats can help you lose weight and reduce overall body fat which can in turn help reduce subcutaneous fat in your chin.

Foods to Lose Subcutaneous Fat

  • Lean Proteins
  • Fiber-rich foods
  • Healthy fats
  • Spices
  • Water

Including lean proteins like chicken, turkey, fish, and eggs in your diet can help you lose subcutaneous fat. Protein is known to boost metabolism which in turn helps burn calories and fat.

Moreover, protein keeps you fuller for longer and prevents you from overeating during the day.

Fiber-rich foods like whole grains, fruits, and vegetables are excellent foods to help you lose subcutaneous fat. Fiber slows down the absorption of sugar in your bloodstream, preventing insulin spikes and reducing fat storage in your body.

Incorporating healthy fats like olive oil, nuts, and avocados into your diet can help you lose subcutaneous fat. These fats can keep you feeling fuller for a longer time, and they can also help reduce inflammation in your body, preventing the accumulation of fat.

Healthy fats for double chin

The Importance of Fat

Spices like cayenne pepper, turmeric, and ginger have anti-inflammatory properties, which can lower inflammation in your body and help you lose subcutaneous fat fast.

These spices can also help speed up your metabolism helping you burn more calories and fat throughout the day.

Not only will drinking water help you lose weight, but it can also help you lose that unwanted subcutaneous fat. Drinking water before your meals can help you eat less, reduce bloating, and flush out excess water weight in your body.

Water can also help reduce hunger, keeping you fuller for longer.

When we lose weight the fat cells throughout our body shrink, including those under our chin. This is because when there is a calorie deficit our body starts burning stored fat for energy which includes the submental fat.

Experts suggest that a 5% to 10% reduction in body weight can lead to remarkable improvements in the appearance of a double chin. A healthy diet and regular exercise can be instrumental in shedding those extra pounds helping to reduce submental fat.

In some cases, submental fat may not respond to diet and exercise. If this happens to you, non-invasive procedures like Kybella and CoolSculpting can help.

These procedures target the fat cells specifically under the chin reducing the appearance of a double chin. However, these procedures are not substitutes for a healthy lifestyle but rather an excellent complement to weight loss efforts.

It is essential to note that while weight loss can help reduce submental fat, it may not be the sole reason for a double chin. A round face structure or bone structure can affect the appearance of a double chin.

Moreover, submental fat may also be due to genetics and age, which often can’t be controlled. However, weight loss remains a crucial strategy in reducing submental fat and promoting overall health.

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Does Losing Weight Get Rid of Double Chin? The answer is yes. Losing weight can help reduce the appearance of a turkey neck. Exercises to help.


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