While diet plays an integral part in reducing the appearance of a double chin, incorporating a few simple workouts and home remedies can also help. However, you must realize that reducing a double chin overnight through diet and exercise is difficult. In this article, get a deeper understanding of the causes behind a double chin and the treatment options available . Keep reading to know more.
What Causes A Double Chin?
Age: Advancing age can cause sagging of the skin, which might result in a double chin. Genetics: Those with a family history of double chin or skin with less elasticity may develop it. Weight Gain: Accumulation of fat can cause the skin to stretch and lose its elasticity. Aging: With aging, collagen deposits weaken, causing fat to herniate in the neck area. This can lead to loose skin and result in a double chin.
The following exercises can help reduce a double chin.
8 Exercises To Reduce A Double Chin
These exercises focus on lifting and strengthening the muscles and skin around the chin area. The movement created during these exercises may help reduce double chin and prevent aging skin (1). Note: These exercises will not give you immediate results. It may take more than a month to see visible results.
1. Tongue Press
This exercise involves pressing your tongue to the roof of your mouth and tilting your head back and forth to get rid of the excess fat in your jaws. Repetitions – 5 Sets – 3
2. Say X-O
This exercise is relatively easy. All you need to do is spell X-O repeatedly to get the muscles of your jaws, cheeks, and neck moving and burn fat. Repetitions – 12 Sets – 3
3. Kiss the Ceiling
As the name suggests, tilt your head backward and form an ‘O’ with your mouth as if you are kissing the ceiling. This will get the muscles in your chin working and burning neck fat. Repetitions – 5
4. Side Neck Stretch
Sit upright and stretch your neck as far as you can on either side. This helps reduce the fat accumulation on the sides of your chin. Repetitions – 10
5. Stick Out Tongue
Yes, sticking your tongue out as far as it goes and swishing it from side to side can also help you get rid of a double chin. Duration – 12 seconds
6. Neck Rotations
Neck rotations require you to stretch your neck from side to side to help move all the muscles around your chin and jaw. Repetitions – 10
7. Jaw Jut
Jaw jut involves tilting your head back and pushing your jaw and tongue outward to get rid of any fat build-up. Repetitions – 1 0
8. Pigeon Face
Hold either side of your lower jaw (right below the ears) with your thumbs and index fingers and tilt your head forward. This puts a strain on the muscles of your chin, thus helping you get rid of the double chin. Repetitions – 3 Duration – 5 seconds Besides these exercises, you can also use these popular home remedies to get rid of the excess fat under your chin.
10 Home Remedies To Get Rid Of A Double Chin
1. Wheat Germ Oil
Wheat germ oil contains vitamin E, which is a powerful antioxidant (2). Though anecdotal evidence suggests that massaging with vitamin E oil may help reduce double chin, there is no scientific research that backs this claim. You Will Need Wheat germ oil (as required) What You Have To Do How Often You Should Do This You can do this once daily.
2. Massage
A massage may help reduce your double chin. You can either massage the skin below your chin directly or use an oil for it. Massaging can improve the blood circulation to your jaws (3). Massage, paired with laser therapy, can also help you get rid of the subcutaneous fat under your chin and reduce your double chin (4).
3. Green Tea
Green tea is packed with catechins that have antioxidant properties and promote weight loss (5). Thus, it may help you lose some weight and reduce the double chin. You Will Need 1 teaspoon of green tea 1 cup of hot water Honey (for taste) What You Have To Do How Often You Should Do This You can do this two times daily. Note: Merely drinking green tea will not help you lose weight. Following a balanced diet and doing the aforementioned exercises can help you obtain the desired results.
4. Olive Oil
Olive oil is packed with antioxidants that nourish your skin, protect it from damage, and make it firm (6). A combination of these activities is good for getting rid of a double chin. Adding olive oil to your diet can also help you lose a few extra pounds (7). You Will Need Olive oil (as required) What You Have To Do How Often You Should Do This Do this once daily.
5. Oil Pulling
The constant swishing action of oil pulling can get the muscles in your jaw working (8). This can help in reducing your double chin. You Will Need 1 tablespoon of coconut or sesame oil What You Have To Do How Often You Should Do This Do this once daily, preferably every morning before brushing.
6. Vitamin E
Vitamin E has high antioxidant content. It protects your skin from damage and keeps it moisturized (9). Regular use of vitamin E oil may reduce the appearance of a double chin, though this has not been scientifically proven. You Will Need 2-3 vitamin E capsules What You Have To Do How Often You Should Do This Do this once daily.
7. Chewing Gum
Another easy remedy to reduce a double chin is simply chewing on some gum. The very act of chewing is like an exercise that can help burn the excess fat on your face and chin.
8. Melons
Melons have a high antioxidant potential that can keep your skin protected and hydrated (10). They may also prevent sagging and reduce your double chin. You Will Need ½ cup of cut melons Cotton pads What You Have To Do How Often You Should Do This Do this once daily.
9. Cocoa Butter
Cocoa butter possesses highly moisturizing properties owing to the presence of vitamin E. It also increases skin elasticity (11). Therefore, it may help reduce the appearance of a double chin. You Will Need 1-2 tablespoons of cocoa butter What You Have To Do How Often You Should Do This Do this once daily. It is possible to develop a double chin due to weight gain. If this is the reason, you need to alter your diet to lose weight to reduce the double chin faster. The following section lists some healthy options that you can try out.
Diet To Reduce Double Chin
1. What To Consume
Drink more water. Boost your intake of fruits and vegetables like carrots, bell peppers, and melons (12), (13), (10). Drink green tea daily (5). Use coconut oil for cooking (14). Consume lemon juice every morning on an empty stomach (15). Consume fresh aloe vera juice once daily (16). Add a tablespoon of powdered flax seeds to a glass of warm water and mix well. Consume this once daily (17).
2. What To Avoid
Packaged foods Frozen foods Aerated drinks Refined sugar
Although exercise and diet may help reduce double chin, in some cases – especially if your double chin is caused by genetic factors – these options may not work successfully. In this case, consult a healthcare provider to explore other treatment options.
Treatment Options To Get Rid Of Double Chin
- Injection Lipolysis (Non-invasive): It is a chemical process that reduces the number of fat cells around the site of injection. Phosphatidylcholine and deoxycholic acid are the most commonly used solutions for injection lipolysis. The medication is injected in a single sitting, and the treatment frequency can spread over 2 sessions spaced 4-5 weeks apart. Most patients see the results in 6-8 weeks after the series of treatments. It is an FDA-approved treatment to eliminate the fat underneath the chin (18).
- Chin Liposuction (Invasive): This surgical process involves the removal of fat from beneath the skin to sculpt the chin and neck. A small incision is made under the skin, and the fat is sucked out using a tube. Although it is a quick procedure, the associated risks are higher. Here are a few additional tips that may help prevent the recurrence of a double chin.
Prevention Tips
Practice good posture. Exercise daily. Limit your caloric intake. Consume more fat-burning foods like oats, nuts, and eggs. Keep a check on your weight. Follow a healthy diet that consists of citrus fruits and leafy vegetables.
How long does it take to get rid of a double chin? If you follow the given remedies and exercises strictly, you will start seeing a change in your condition within a few weeks. What is the best cream for a double chin? There is a wide range of neck firming, tightening, and lifting creams in the market to help you get rid of a double chin. Check out this article for the best creams for double chin available on the market right now. How can I lose face fat? Follow the aforementioned exercises, add cardio to your workout routine, and cut back on refined carbs to lose face fat. Why is my chin fat even though I’m skinny? Genetics could be one major cause of a double chin despite a skinny appearance. Does looking down at your phone cause a double chin? It is believed that bending your head down for a longer period can cause neck muscles to shorten, resulting in an increased pull on the skin and, eventually, a double chin. However, there is no scientific evidence to support this.
