How to Get Rid of a Double Chin Naturally: Exercises, Tips & Treatments

June 25, 2025

A double chin is a common concern for many people, and if you’re wondering how to get rid of a double chin, you’re not alone. Whether it’s caused by weight gain, genetics or aging, a double chin can affect confidence and facial definition.

The good news? There are natural ways, exercises and even professional treatments that can help you reduce or eliminate a double chin over time.

Let’s explore what causes a double chin, how to get rid of double chin naturally, and cover double chin exercises and other effective options to restore your jawline.

What is a double chin?

A double chin, medically known as submental fat, is a layer of fat that forms below the chin. It can give the appearance of an extra chin and is often associated with excess weight.

However, even people who are not overweight can develop a double chin due to:

Genetics: Family history can influence fat distribution and skin elasticity. If your parents or grandparents had a double chin, you might be more likely to develop one too.
Aging: Skin loses elasticity with age, which can lead to sagging and fat accumulation. As we age, collagen production decreases, leading to a higher likelihood of fat accumulation under the chin.
Poor posture: Weak neck and chin muscles can cause the surrounding area to sag over time. Slouching weakens the muscles in the neck and chin over time, causing the skin to lose tone and firmness.
Diet and weight gain: High-calorie, low-nutrient diets contribute to fat storage throughout the body, including the chin area. Excess caloric intake and a sedentary lifestyle can contribute to the buildup of fat under the chin.

Studies have shown that age-related changes in skin and muscle tone significantly contribute to submental fullness, particularly after age 40.

Understanding the root cause of your double chin can help you determine the best approach to get rid of it.

How to get rid of double chin naturally

Wondering how to get rid of a double chin naturally? Some of the natural treatment options are similar to how to lose face fat and cortisol face.

There are several lifestyle changes and natural remedies that can make a significant difference. Here is how to get rid of double chin naturally:

1. Eat a healthy, balanced diet

Reducing overall body fat will also reduce fat under the chin. Focus on whole, nutrient-dense foods to help reduce overall body fat, such as:

Eating whole foods, like fruits, vegetables, lean proteins and healthy fats
Avoiding processed sugar, refined carbs and excess salt
Drinking plenty of water to support skin elasticity

You should:

Eat more fruits, vegetables, lean proteins, whole grains and healthy fats.
Limit sugar, refined carbohydrates, trans fats and sodium.
Hydrate. Drinking water supports skin elasticity and helps prevent bloating.

A 2020 review published in Nutrients found that diets high in antioxidants and anti-inflammatory foods can support skin health and fat metabolism.

2. Stay active

Regular cardio and strength training can help with fat loss and muscle toning, including in the neck and jaw area. That’s because cardio and strength training can help reduce body fat, and that includes submental fat.

Aim for at least 150 minutes of moderate aerobic activity per week, plus two strength-training sessions.

3. Improve posture

Slouching weakens the muscles in the chin and neck. Practice good posture to engage and strengthen these muscles naturally, and utilize posture exercises to improve your form.

4. Massage with firming oils

Use firming oils to massage the chin and neck area daily. Natural oils like wheat germ oil, cocoa butter or vitamin E oil for skin can improve circulation and tighten skin over time.

This may promote lymphatic drainage as well.

5. Face yoga

Face yoga may help reduce a double chin by strengthening and toning the muscles in the lower face and neck. Regular practice can improve muscle definition, boost blood circulation and potentially increase skin elasticity, which may lead to a firmer, more lifted appearance in the chin and jawline area.

While results can vary, studies have suggested that targeted facial exercises performed consistently over time may reduce the appearance of sagging skin.

For instance, a pre‑experimental clinical trial involved middle-aged women who performed an eight‑week intensive face yoga program, which included targeted exercises, such as those to reduce a double chin (training muscles like masseter, sternocleidomastoid and mylohyoid). The results showed improved muscle tone and elasticity, and researchers explicitly noted that one exercise aimed “to reduce a double‑chin and achieve a more obvious jawline” by training specific neck and chin muscles.

Though it didn’t isolate double chin reduction as the primary outcome, it directly studied human subjects using face yoga and reported measurable improvements in muscle tonus in the submental area, a key factor in reducing the appearance of a double chin.

If you’re looking for more potential remedies, egg white masks, green tea and aloe vera are popular for their skin-tightening effects and may help get rid of a double chin, though more research is needed to confirm their efficacy.

Double chin exercises

Facial and neck exercises can strengthen the muscles under your jaw and may help reduce the appearance of a double chin over time. While scientific evidence is limited, anecdotal evidence and some small studies have suggested that targeted facial exercises can improve muscle tone and facial appearance.

Here are some effective double chin exercises:

1. Chin lifts

Tilt your head back, and look toward the ceiling.
Pucker your lips as if trying to kiss the ceiling.
Hold for five to 10 seconds. Repeat 10-15 times.

2. Neck rolls

Slowly rotate your head in a circular motion.
Keep your spine straight and shoulders relaxed.
Do 10 clockwise and 10 counterclockwise rolls.

3. Jaw jut

Tilt your head back, and push your lower jaw forward.
Hold for five to 10 seconds, and relax.
Repeat 10 times.

4. Tongue press

Press your tongue to the roof of your mouth while tilting your head back.
Hold for a few seconds, relax and repeat 10-15 times.

5. Ball exercise

Place a small ball under your chin, and press down with your chin.
Repeat 10-15 times daily.

6. Lion’s roar

Open your mouth wide, and stick your tongue out as far as possible.
Roar like a lion to stretch your facial muscles. Hold for five to 10 seconds.

7. Cheek swishing

Fill your mouth with air, and swish it around from side to side.
Repeat for one minute.

8. Chin tuck

Sit or stand with good posture, and gently tuck your chin straight back.
Hold for five seconds. Repeat 10 times.

9. Sticking out tongue

Stick out your tongue as far as possible, and hold for 10 seconds.
This tones the muscles in the chin and neck.

Consistency is key. These double chin exercises can help firm the area over time when combined with healthy lifestyle habits.

Other double chin treatment options

If natural approaches and double chin exercises aren’t enough, there are professional conventional treatments available to reduce or eliminate a double chin.

1. Kybella® (deoxycholic acid injection)

This is an injectable treatment that uses deoxycholic acid to break down fat under the chin. This FDA-approved injectable dissolves fat cells under the chin. Results can be long-lasting but may require multiple sessions.

2. CoolSculpting® (cryolipolysis)

CoolSculpting is a non-invasive procedure that freezes and destroys fat cells in targeted areas, including the chin. Clinical studies have shown consistent fat reduction in the submental area.

3. Liposuction

Liposuction is a surgical option that physically removes fat from the chin and neck area for more immediate results. Results are immediate and permanent but come with downtime and potential risks, such as infection, swelling and bruising, asymmetry or irregular contours, numbness or changes in skin sensation, skin sagging, scarring, hematoma or seroma, blood clots, anesthesia complications, and unsatisfactory results.

4. Ultrasound or radiofrequency therapy

These non-surgical methods use energy waves to stimulate collagen production and tighten the skin.

5. Double chin fat freezing

Another name for cryolipolysis, this method uses controlled cooling to target and reduce fat under the chin without surgery.

6. Double chin surgery

Double chin surgery combines liposuction and skin tightening techniques to remove fat and excess skin.

7. Facelift

This is a surgical procedure that tightens sagging facial tissues, often improving the appearance of the jawline and neck.

8. Chin tuck (mentoplasty)

A chin tuck/mentoplasty is a minimally invasive procedure that tightens muscles and removes small amounts of fat under the chin.

9. Neck lift

A neck lift specifically targets loose skin and fat in the neck area, offering a defined and youthful appearance.

Always consult a qualified healthcare provider before opting for medical procedures, as they often come with side effects and potential dangers.

Frequently asked questions

How long does it take to get rid of a double chin naturally?

It varies. With consistent diet changes, exercise and facial workouts, noticeable results can take several weeks to a few months.

Can skinny people have a double chin?

Yes. Genetics, aging and posture can contribute to a double chin even in those who are not overweight.

What’s the best exercise to lose a double chin?

The chin lift and jaw jut are among the most effective for targeting the muscles under the chin.

Can chewing gum reduce a double chin?

While it may slightly engage jaw muscles, chewing gum is not a proven method for significant fat loss.

Is it possible to completely get rid of a double chin without surgery?

For many people, yes, especially with a combination of exercise, a healthy lifestyle and skin-firming techniques.

Why do I have a double chin?

A double chin may result from genetics, aging, weight gain or poor posture. It’s not always related to body weight.

What is the best diet for reducing a double chin?

A diet high in whole, unprocessed foods and low in sugar, refined carbs and saturated fats can help reduce overall and submental fat.

Can cosmetic procedures help with a double chin?

Yes. Treatments like Kybella, CoolSculpting, liposuction and surgery can effectively remove a double chin.

Are there any home remedies for eliminating a double chin?

Some natural remedies include facial exercises, massages, masks with egg whites or aloe vera, and eating anti-inflammatory foods. Results vary.

Can you actually get rid of a double chin?

Yes. With consistent effort through natural methods or professional treatments, most people can significantly reduce or eliminate a double chin.

What is the main cause of a double chin?

The primary causes are fat accumulation, skin laxity from aging, genetic predisposition and poor muscle tone.

Is a double chin just fat?

Not always. It can also include loose skin or underdeveloped muscle tone in the jaw and neck area.

At what age do double chins appear?

They can develop at any age but are more common after age 30 due to collagen loss and lifestyle factors.

Is double chin fat hard to lose?

Submental fat can be stubborn but is responsive to overall weight loss and targeted treatments.

Do double chin exercises actually work?

They can help tone muscles and improve appearance, especially when combined with a healthy lifestyle. However, they may not remove significant fat.

Conclusion

If you’re trying to figure out how to get rid of a double chin, there are multiple effective options.
From double chin exercises and improved diet to posture correction and professional treatments, the right combination can help you lose your double chin naturally or with medical support.
Remember, patience and consistency are key, especially when using natural methods.
For long-term success, adopt a holistic approach that includes physical activity, healthy eating and good skin care habits.
With time and effort, a more sculpted jawline is within reach.
While results may take time, consistency with natural methods or expert guidance from a qualified provider can help you lose your double chin and restore a more sculpted jawline.
Remember, each person is unique. Find the approach that works best for your lifestyle and goals.
If you’re serious about improving your facial profile, it’s never too late to start.