Double Chin: Causes, Treatment and Exercise

double chin

Having a double chin or even a triple chin is often common and you might be stressing about it.

In most cases, it is nothing to worry about as it is no more than a layer of fat that forms under your chin.

When this layer of fat becomes substantial enough, it forms a wrinkle that creates the appearance of one or more extra chins.

Even though a double chin is not a sign of any medical condition, however, many people consider them unsightly and can harm your self-image.

You may also be associating it with weight gain although there are different potential causes of it other than excess weight.

That is why you might be having a double chin, even though you have a healthy weight or are in the process of losing weight.

Thus, we have gathered the potential causes of double chin, exercises, and treatment options that can help get rid of a double chin.

Causes of Double Chin

A double chin forms as a result of excess fat or an extra layer of fat under your skin.

There are a number of factors that contribute to creating a double chin.

Understanding these factors can help you understand different ways through which you can get rid of this extra layer of fat.

causesMoreover, it is important to understand that the causes of a double chin can get complex surprisingly.

The following are the common reasons why you have an extra layer of padding under your jawline.

1# Excess Fat

One of the most common causes of double chin is simply a general excess fat under your chin.

When you gain weight, the tendency to see fat deposits all across the body increases and it also includes your face and under the chin.

Moreover, depending on your body type, it can be even easier for weight gain in your face to add up.

For instance, if you have a large body frame, a few extra kilos or pounds on your lower body or belly might go unnoticed.

However, when you are taking a selfie, you might observe an unpleasant surprise.

Also, when you are struggling with weight loss, a double chin can be a source of self-consciousness.

After all, though you can hide those extra kilos with loose or baggy clothes but not the extra chin.

2# Aging Skin

Another common cause of double chin is aging and you might overlook it.

Your skin tends to age and sag with time and around your mid-20s the amount of collagen your skin produces begins to decline.

With this, your skin starts to lose its elasticity and begins to sag. The more you age, the lesser the collagen and the more pronounced the effects become.

Moreover, when the skin under your jaw begins to sag, it creates the same effect as if you were carrying extra weight in the same place.

Furthermore, with aging, you lose muscular definition, which makes the effect more prominent.

While aging skin is a natural part of getting older, there are certain factors that can make the process even faster.

Factors like smoking, poor diet, and excess sun exposure, is all the external factors that have negative effects on your skin.

On the other hand, practicing a good skincare regime helps, and making your lifestyle healthy can help keep the effects of aging at bay.

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3# Poor Posture

You would be reading this article or this post on your smartphone or a laptop right now.

Well, if you are, then it can be a part of the problem.

When you use either a smartphone or a laptop, you tend to crane your neck over to see what you are reading.

And adopting this kind of posture can even worsen the things that you are doing.

double chin Aside from causing neck pain, this posture is not a good thing for your platysma muscle.

This muscle connects your neck to the chin.

When this muscle weakens, it results in a reduction in elasticity around the jaw and thus, the sagging effect goes with it.

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4# Facial Structure

Some factors are associated with double chain are not under your control.

One of these factors is the shape of your face. Just like certain body types can make you bear more weight than others, certain facial shapes can make the effect more prominent.

Particularly, if you have a recessive chin and weak jawlines, you will find yourself more suspectable of developing a double chin.

This is because your skin is stretching over a smaller area.

As it is less tightly drawn over your face, it takes a small increase in far or a decrease in skin elasticity to cause a double chin.

Thus, it is one of the reasons that you might be slim, however, you develop a double chin.

5# Genetic

Look at your family and observe that many of them will have an upward plump chin.

Thus, you can clearly conclude that you have a genetic history of double chin and you are more likely to develop it yourself.

While there is no specific gene that makes you more suspectable to double chin, any number of traits can make you more likely to get one.

Apart from bone structure, a genetic trait, you could have genetic weight gain, having thinner or less elastic skin, or be more likely to store fat around your chin.

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Exercises for Double Chin

After understanding the causes of your double chin, you can make certain lifestyle adjustments to get rid of it.

Moreover, you can also choose to follow the exercise that specifically targets the muscles of your jaw to reduce the double chin.

These are simple exercises that target your chin and neck.

While there is little scientific evidence that supports the effects of these exercises, however, working your muscles can help burn fat.

They may also be an important part of getting rid of a double chin.

Let’s get started.

Around the World

Around the world a warmup exercises and as with any other exercise, warming up your muscles to avoid injury is important.

To warm up your neck muscles, gently rotate your head forward and down. And then move it back and up using a clockwise circular motion.

After a few rotations of your head, reverse the direction, i.e. move your head anti-clockwise.

The same circular motion helps to stretch your jaw, Gently extend your jaw left, then forward, then right, and lastly back.

Hold each position for a second or two. At this moment, your muscles are warmed up and ready for exercise.

Whistle at the Ceiling

This exercise is great for strengthening your muscles and giving your neck a break during the time you spend on your desk.

To do this exercise, your lips should be relaxed, and your shoulders to be relaxed.

Tilt your head back to look at the ceiling.

double chin exercisesForm this, close your lips into the position as if you are whistling. Your lips should be relaxed, however, held closely or tight enough to feel a contraction on both sides of your neck.

Make sure to hold this position for 10 to 20 seconds depending on your comfort level.

Ten repetitions of this exercise are generally enough for one sitting.

Kiss the Sky

This exercise is almost the same as the last one, however, it has a few differences,

Stand straight and tall with your arms and shoulders loose and in a relaxed position.

Tilt your head backward to look at the ceiling. Pucker your lips and try to kiss the sky, extending your lips as far away from the face as possible.

When you do this exercise correctly, the muscles throughout your neck and chin will feel flexed but comfortable.

Hold this position for 5 to 20 seconds and then relax. Moreover, repeat this at least 10 to 15 times per set.

The Ball Squeeze

Keeping an exercise tool on hand can help someone remember to do exercise. For neck exercises, it may help to keep a ball somewhere near your desk, bed, or in a place where you exercise.

The size of your ball can range from 5 to 10 inches and depends on your personal comfort and should be easy to squeeze.

To do this exercise, you should do this while sitting with a straight back and relaxed shoulders.

Place the ball under your chin and use it to push down against the ball in a steady and firm motion.

You can repeat this exercise 10 to 30 times during each sitting.

The Pouting Stretch

This is another effective way to target your chin and it also works your chin and neck muscles by a pouting stretch.

For this exercise, you can either stand or sit on a chair.

exercisesStick your bottom lip out as far as possible to form a pouting face. Hold this position for 3 seconds.

With your bottom lip in full pout, use the muscles of your neck to lilt the chin towards your chest without moving the upper back.

Hold this position for three seconds and then relax your muscles.

Start again and repeat 10 to 20 times or until your neck feels the workout.

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Chewing Gum

Chewing gum may not look like much, however, it can very useful if you want to get rid of double chin in multiple ways,

According to a study, individuals who chew gum after a meal may feel more satisfied with what they have eaten.

Moreover, this makes them less likely to go for additional snacking.

Chewing gum can also help you to lose weight and also reduce the number of calories in your diet.

It is a minor workout for the muscles of your face, especially your jaw,

Regularly chewing gum can help to lose overall body fat and in your chin.

Decreasing Double Chin with Diet and Exercise

If you have a double chin due to weight gain, then losing weight can help get rid of it. The best way to lose weight is to eat a healthy diet and exercise regularly.

Some healthy eating guidelines include eating 4 portions of vegetables as well as 3 portions of fruits daily.

diet and exerciseReplacing refined grains with whole grains, avoiding processed foods, eating lean meat, using a healthy oil like olive oil, low-fat dairy products, and reducing sugar intake can help.

Moreover, as you lose weight, you will notice your face getting thinner.

To boost weight loss, you should do moderate physical activity up to 300 minutes per week or 45 minutes daily.

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Treatments for Double Chin

If you want to get rid of double chin as soon as possible, then you can opt for surgical or skin treatments to reduce it.

Moreover, if your double chin is due to genetics, then tightening up the area with the help of exercise can help.

However, it is unclear whether weight loss can help or not.

In such a case, your doctor may recommend an invasive procedure.

These procedures are as follows:


Lipolysis or liposculpture uses liposuction or heat from the laser that melts away fat.

It also contours your skin. In most cases, your doctor will administer local anesthesia during the process of lipolysis to treat a double chin.

lipolysisIt is important to note that this process treats fat only. It will not be able to remove the excess skin or increase the elasticity of your skin.

Side effects of lipolysis are swelling, bruising, and pain.

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Mesotherapy is a minimally invasive procedure that delivers a small amount of fat-dissolving compounds through a series of injections into your chin.

In 2015, FDA or the Food and Drug Administration approved the use of deoxycholic acid or Kybella, an injection drug that is used in mesotherapy.

This injection helps your body to absorb fats.

It may take 20 or more injections of deoxycholic acid per treatment to treat your double chin.

mesotherpayYou can also have up to 6 treatments today and must wait at least 1 month between the treatments.

This compound may cause serious nerve damage if your doctor does not administer it properly.

Only a dermatologist or a doctor with plastic surgery experience should perform these injections.

Potential side effects are swelling, bruising, pain, numbness, and redness.

Added Benefits

The best way to get rid of fat anywhere in your body is to eat a healthy diet and exercise.

While trying to get rid of a double chin, be patient. It will not go away in one night, unless,  you are not getting an invasive treatment.

It may take months to observe visible changes. Moreover, maintaining a healthy weight will also make sure that you reduce your overall risk of diabetes, high blood pressure, sleep apnea, heart diseases, certain cancers, and stroke.

Unless you are sure that your double chin is due to genetics, give weight loss, cardio exercise, and chin exercises chances before going for an invasive treatment.

Moreover, talk to your doctor before starting an exercise program and diet. They can help address any health concerns you might have and set you a healthy weight loss goal.

They can also recommend an eating plan that fits your lifestyle. However, if this does not work, you can ask your doctor for an invasive procedure and whether it is a good option or not.


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