How To Reduce Double Chin?
A double chin, or submental fat, is a common concern for many. Learn how to reduce a double chin naturally with diet, exercises, posture correction, and non-surgical treatments.
Written by
Last updated on 3rd Jul, 2025
Introduction
A double chin, also known as submental fat, is a common concern that affects many people. While it’s usually harmless, it can sometimes make people feel self-conscious about their appearance. The good news is that there are several ways to reduce or even eliminate a double chin through lifestyle changes, exercises, and medical treatments.
What Causes a Double Chin?
A double chin occurs when a layer of fat forms below the chin. Several factors contribute to its development, including:
Genetics: Some people are more prone to storing fat in this area due to family history.
Weight Gain: Excess body fat can lead to fat accumulation under the chin.
Aging: As we age, skin loses elasticity, leading to sagging and the appearance of a double chin.
Poor Posture: Slouching or looking down frequently weakens neck muscles, making a double chin more noticeable.
Diet & Lifestyle: High-calorie, processed foods and a lack of exercise can contribute to fat buildup.
Effective Ways to Reduce Double Chin
Here are some effective and practical ways to reduce it and achieve a more defined jawline.
1. Maintain a Healthy Diet
Eating a balanced diet helps in overall weight loss, which can reduce fat under the chin. Focus on:
Lean proteins (chicken, fish, tofu)
Fruits & vegetables (high in fibre and low in calories)
Whole grains (brown rice, quinoa, oats)
Healthy fats (avocados, nuts, olive oil)
Hydration: Drink plenty of water to keep skin firm and flush out toxins
2. Exercise Regularly
Cardio exercises (walking, jogging, cycling) help burn overall body fat, while targeted neck and chin exercises can tone muscles. Try these simple exercises daily:
Chin Lifts
Tilt your head back and look at the ceiling
Pucker your lips as if kissing the ceiling
Hold for 5–10 seconds, then relax
Repeat 10–15 times
Neck Rolls
Sit or stand straight
Slowly roll your head in a circular motion (clockwise and counterclockwise)
Do 5–10 rotations each way
Jaw Jut
Push your lower jaw forward
Hold for 5 seconds, then relax
Repeat 10–15 times
Consult Top Dermatologists To Reduce Double Chin
3. Improve Posture
Slouching weakens neck muscles and makes a double chin more prominent. Keep your spine straight and shoulders back when sitting or standing.
4. Non-Surgical Treatments
If lifestyle changes don’t give the desired results, medical treatments can help:
Kybella®: An FDA-approved injectable treatment that dissolves fat under the chin
CoolSculpting®: A non-invasive fat-freezing procedure
Laser Therapy: Tightens skin and reduces fat
5. Skincare & Massage
Facial Massage: Gently massaging the neck and chin area improves blood circulation and tightens skin
Firming Creams: Products with retinol or collagen may help improve skin elasticity
When to See a Doctor?
If your double chin persists despite lifestyle changes or is accompanied by sudden swelling, consult a doctor to rule out thyroid issues or other medical conditions.
Conclusion
Reducing a double chin takes time and consistency. A combination of a healthy diet, exercise, good posture, and medical treatments (if needed) can help you achieve a more defined jawline.
If you’re considering professional treatments, you can consult a specialist on Apollo 24|7 for personalized advice. Stay patient, stay consistent, and embrace your journey to a healthier you!
Consult Top Dermatologists
Consult Top Dermatologists To Reduce Double Chin
Dr. S Madhuri
Dermatologist
10 Years • MBBS, MD. DVL, DNB, Fellow (Dermatosurgery & Lasers)
Secunderabad
Apollo Hospitals Secunderabad, Secunderabad
(300+ Patients)
Dr. Bhavya Swarnkar
Dermatologist
14 Years • MBBS, MD, DNB (Dermatology, Venereology & Leprosy) Former Senior Resident, Department of Dermatology- AIIMS, New Delhi. Associate Consultant - Dermatology.
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(225+ Patients)
Dr. Syeda Sarwath Saniya
Dermatologist
5 Years • MBBS,DVD
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Somshukla Ray
Dermatologist
10 Years • MBBS, MD (Dermatology,Venerology & Leprosy), DNB (Dermatology,Venerology & Leprosy)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
(25+ Patients)
Dr. Benugopal Mohapatra
Dermatologist
9 Years • MBBS, DNB (Derm, Ven & Lep)
Kolkata
arati medical and polyclinic, Kolkata
Consult Top Dermatologists
Dr. S Madhuri
Dermatologist
10 Years • MBBS, MD. DVL, DNB, Fellow (Dermatosurgery & Lasers)
Secunderabad
Apollo Hospitals Secunderabad, Secunderabad
(300+ Patients)
Dr. Bhavya Swarnkar
Dermatologist
14 Years • MBBS, MD, DNB (Dermatology, Venereology & Leprosy) Former Senior Resident, Department of Dermatology- AIIMS, New Delhi. Associate Consultant - Dermatology.
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(225+ Patients)
Dr. Syeda Sarwath Saniya
Dermatologist
5 Years • MBBS,DVD
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Somshukla Ray
Dermatologist
10 Years • MBBS, MD (Dermatology,Venerology & Leprosy), DNB (Dermatology,Venerology & Leprosy)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
(25+ Patients)
Dr. Benugopal Mohapatra
Dermatologist
9 Years • MBBS, DNB (Derm, Ven & Lep)
Kolkata
arati medical and polyclinic, Kolkata
