Double Chin Removal: Exercises And Diets You Should Know About

The idea of anything being double, sounds so much fun, however, not when it comes to the double chin. I mean, there are always exceptions whether it comes to life, the everyday activities, or even the health issues we might face from time to time. More often than not, having a double chin, adds some extra years to your profile – whether you want it or not.

Since our outer parts are things that one notices immediately and even see those parts immediately in the mirror, we, of course, want to have a streamlined profile. Nevertheless, some of us have to face the fact we have excess fat which creates a double chin, also called submental fullness.

double chin removal
Photo Credit: iStock / Getty Images Plus

Double chin causes vary from one another. Some of the most talked and seen causes behind double chin are:

  • Genetics
  • Salivary gland inflammation
  • Low thyroid function
  • Age
  • Diet and weight
  • Posture

As much as having a double chin is not that fun, know that you are not the only one struggling with it as, according to the American Society for Dermatologic Surgery, 68% of people are in the same boat as you are.

In order for you to treat double chin, you should be aware of the treatments that target a double chin – some of which are exercises, diets, or other surgeries – you can opt for. Nevertheless, you should always keep in mind that before opting for any of the treatments, you should seek help and advice from your doctor first, especially if opting for the surgical procedures.

Exercises Which Target a Double Chin

According to Healthline, “there is no scientific evidence that chin exercises work to get rid of your double chin, there’s anecdotal evidence.”

Below you can find six exercises which in a way or another will help you strengthen and as well tone the muscles also skin in the area of your double chin. Unless otherwise indicated, repeat each exercise daily 10-15 times.

1. Straight jaw jut

  • Tilt your head back and look toward the ceiling.
  • Push your lower jaw forward to feel a stretch under the chin.
  • Hold the jaw jut for a 10 count.
  • Relax your jaw and return your head to a neutral position.

2. Ball exercise

  • Place a 9- to10-inch ball under your chin.
  • Press your chin down against the ball.
  • Repeat 25 times daily.

3. Pucker up

  • With your head tilted back, look at the ceiling.
  • Pucker your lips as if you’re kissing the ceiling to stretch the area beneath your chin.
  • Stop puckering and bring your head back to its normal position.

4. Tongue stretch

  • Looking straight ahead, stick your tongue out as far as you can.
  • Lift your tongue upwards toward your nose.
  • Hold for 10 seconds and release.

5. Neck stretch

  • Tilt your head back and look at the ceiling.
  • Press your tongue against the roof of your mouth.
  • Hold for 5 to 10 seconds and release.

6. Bottom jaw jut

  • Tilt your head back and look at the ceiling.
  • Turn your head to the right.
  • Slide your bottom jaw forward.
  • Hold for 5 to 10 seconds and release.
  • Repeat the process with your head turned to the left.

Targetting double chin through diet and exercises

If the reason behind your double chin is the weight, then what helps making it smaller or even getting rid of it is losing weight. However, you should know some of the most healthy ways, diet, and exercise routines you can follow.

Some healthy eating guidelines are:

  • Eat four servings of vegetables daily.
  • Eat three servings of fruits daily.
  • Replace refined grains with whole grains.
  • Avoid processed foods.
  • Eat lean protein, such as poultry and fish.
  • Eat healthy fats, such as olive oil, avocados, and nuts.
  • Avoid fried foods.
  • Eat low-fat dairy products.
  • Reduce your sugar intake.
  • Practice portion control.
  • As the number drops on your scale, your face may get thinner.

While, on the other hand, Mayo Clinic recommends you do moderate physical activity up to 300 minutes per week, or about 45 minutes daily, so you can boost the weight loss. Something else they suggest is you do strength training twice a week which include all intense physical activity, starting from mowing the lawn, gardening, to carrying groceries.

*Whichever way you opt for, know that it is important you feel comfortable with yourself. Also, make sure to visit a doctor and get a consult before you do anything regarding the double chin.  


Disclaimer: The contents of this article: text, graphics, images, and other materials contained are strictly for informational purposes only. The Content is NOT intended to be used as a substitute for professional medical diagnosis, advice, or treatment. Please ALWAYS seek the advice of a qualified health provider with all the questions that you have related to, or about, a medical condition.