Double chins (also called submental fat) are common conditions that occur when a layer of fat develops beneath the chin. You don’t have to be overweight to have a double chin, which is often associated with weight gain. A double chin can be the result of either genetics or sagging skin as we grow older.
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There are several options available to you if you want to reduce the appearance of a double chin.
Exercises that target a double chin
Chin exercises have been reported to reduce the appearance of a double chin, but there is no scientific evidence to support this claim.
The muscles and skin around your double chin can be strengthened and toned with the help of the following six exercises. Each exercise should be performed 10 to 15 times daily, unless otherwise specified.
1. Straight jaw jut
Tilt your chin up and keep an eye on the rafters.
Push your lower jaw forward until you feel a stretch under your chin, then relax back into your normal position.
Take 10 breaths while keeping your jaw clenched.
Bring your head back to a neutral position and let go of your jaw.
2. Ball exercise
Under your chin, place a 9- to 10-inch ball.
Put your chin against the ball and press down.
Repeat 25 times a day.
3. Pucker up
Look up at the ceiling with your head tipped back.
To increase the size of your chin, make a kissing motion with your lips, as if you were kissing the ceiling.
Put an end to your puckering and reposition your brow.
4. Tongue stretch
As far as you can, stick your tongue out in front of you while looking straight ahead.
Lift your tongue up and toward your nose.
Release after ten seconds of holding.
5. Neck stretch
Look up at the ceiling with your head tilted back.
You can do this by pressing your tongue to the roof of your mouth.
Release after 5-10 seconds of holding.
6. Bottom jaw jut
Look up at the ceiling with your head tilted back.
Look to the right with your eyes.
Your lower jaw should be pushed forward.
Release after 5-10 seconds of holding.
Turn your head to the left and go through the motions again.
Decreasing a double chin through diet and exercise
If your double chin is caused by weight gain, losing weight may reduce or eliminate it. Healthy eating and regular exercise are the most effective ways to shed pounds.
Guidelines for a healthy diet include:
Make sure to get your daily recommended serving of vegetables in at least four servings.
Three servings of fruit are recommended each day.
Whole grains can be substituted for refined grains.
Stay away from anything that has been processed.
Get your protein intake from lean sources like poultry and fish.
Olive oil, avocados, and nuts are excellent sources of healthy fats.
Do not eat fried foods
Consume dairy products with reduced fat.
Reduce the amount of sugar you eat.
Control your intake of food.
You may notice that your face gets thinner as your weight decreases.
The Mayo Clinic recommends that you engage in moderate physical activity for up to 300 minutes per week, or 45 minutes per day, in order to help you lose weight. They also recommend twice-weekly weight training.
This week’s goal includes any strenuous physical activity, such as mowing the lawn, gardening, or carrying groceries.
Treatments for a double chin
It is possible to reduce the appearance of a double chin if it is genetic. Weight loss may or may not help. If this is the case, your doctor may advise you to undergo one of the following procedures:
Lipolysis
Liposuction and heat from a laser can be used to melt away fat and shape the skin in lipolysis, which is also known as liposculpture. Lipolysis for the treatment of a double chin typically only requires a local anaesthetic.
Lipolysis is a fat-only procedure. None of these things are accomplished by using this product. Swelling, bruising, and pain are all possible side effects of lipolysis.
Mesotherapy
Using a series of tiny injections, mesotherapy delivers tiny doses of fat-dissolving compounds to the target area.
Deoxycholic acid (Kybella), an injectable medication used in mesotherapy, received FDA approval in 2015. A substance called deoxycholic acid aids your body’s fat absorption.
A double chin may require as many as 20 injections of deoxycholic acid per treatment. There is a maximum of six treatments that you can have. Treatments must be space at least one month apart.
Nerve damage can occur if deoxycholic acid is injected incorrectly. These injections should only be administered by a dermatologist or a plastic surgeon who is familiar with the drug.
Swelling, bruising, pain, numbness, and redness are all possible side effects of deoxycholic acid and other mesotherapy injectables.
Next steps
Regular exercise combined with a healthy diet is the most effective way to shed pounds from all over your body.
Be patient if you want to get rid of a double chin. If you don’t have liposuction or laser lipolysis, it won’t go away overnight. Your double chin may take several months to become less noticeable, depending on its size.
In order to avoid developing a double chin, it is important to maintain a healthy weight. This has additional advantages because it lowers your risk of:
diabetes
blood pressure that’s too high
the condition known as sleep pauses
ailment of the heart
a few types of cancer
stroke
Try weight loss, cardio exercise, and chin exercises before having an invasive procedure unless you are absolutely certain that your double chin is the result of genetics.
You should consult with your doctor before embarking on a diet or exercise regiment. They’ll address any health issues you’re worried about and work with you to devise a sensible plan for losing weight. In addition, they’ll give you advice on a diet that’s right for you.
Ask your doctor if an invasive procedure is an option if diet and exercise fail to reduce your double chin.
Conclusion
There are a few different ways to get rid of a double chin. You can try doing exercises to strengthen the muscles in that area, using a topical cream or device to help reduce fat, or getting surgery. Whichever method you choose, be sure to talk to your doctor first to see if it is the right choice for you.
