How to Get Rid of a Double Chin: 18 Different Options

1. Chin and Neck Exercises

Targeted chin and neck exercises can play a valuable role in strengthening and toning the muscles beneath the jawline, potentially reducing the appearance of a double chin over time. These exercises focus on the platysma and other muscles in the submental region, improving muscle definition and encouraging skin tightening. Popular examples include neck rolls—where you gently rotate your head in circular motions—and chin lifts, which involve tilting your head upward and extending your lower jaw forward to engage the chin and neck muscles.

Other simple movements, such as the jaw jut or the tongue press, can also be incorporated into a daily routine. It’s important to note that while these exercises may improve muscle tone, they do not specifically target fat in the area. Results are typically gradual and most noticeable when combined with a healthy diet and overall weight management strategies. According to Medical News Today, consistency is key—meaning daily practice over several weeks or months is often necessary to see visible improvement. Pairing exercises with other lifestyle changes can maximize results and support a more defined jawline.

2. Diet and Calorie Control

Overall weight loss through diet and calorie control can significantly impact the reduction of fat deposits under the chin. Because the body loses weight in a generalized manner, creating a calorie deficit—where you burn more calories than you consume—can lead to fat loss in the submental area as well. A balanced, nutrient-rich diet that emphasizes vegetables, lean proteins, whole grains, and healthy fats is essential for effective and sustainable weight management. Reducing processed foods, sugary beverages, and high-fat snacks can further help in minimizing overall body fat.

Real-world cases highlight the connection between dietary improvements and facial appearance. For instance, a 2023 participant in a Healthline feature reported noticeable reduction in facial fullness, including their double chin, after adopting a Mediterranean-style diet and losing 20 pounds over six months. Such stories underscore the importance of combining dietary changes with regular physical activity for optimal results. Ensuring balanced nutrition not only supports fat loss but also promotes overall skin health and muscle tone, making the jawline appear more defined. Consulting a registered dietitian can further personalize this approach for lasting benefits and improved confidence.

3. Hydration

Maintaining proper hydration is a foundational aspect of skin health and can subtly influence the appearance of a double chin. Adequate water intake supports skin elasticity, helping the skin remain supple and better able to conform to the contours of the face and neck. When the body is well-hydrated, the skin tends to appear firmer, more resilient, and less prone to sagging—features that can minimize the prominence of a double chin. In contrast, dehydrated skin often looks dull, lacks plumpness, and may accentuate the appearance of laxity or puffiness under the chin.

Monitoring daily water intake is a straightforward habit with potential benefits not only for double chin management but also for overall health. The Centers for Disease Control and Prevention (CDC) recommends using thirst as a guide and paying attention to body cues, while aiming for around eight 8-ounce glasses of water a day as a general guideline. Incorporating water-rich foods like cucumber, lettuce, and watermelon can further contribute to hydration. Making a conscious effort to stay hydrated is a simple yet effective way to support skin tone and appearance, complementing other lifestyle changes.

4. Posture Improvement

Poor posture, especially when slouching or looking down at electronic devices, can accentuate the appearance of a double chin by compressing the skin and tissues under the jawline. When the head and shoulders are rounded forward, the neck muscles weaken and the skin under the chin can gather, making fullness in the submental area more noticeable. In contrast, maintaining an upright posture—with shoulders back, chin up, and neck elongated—helps to stretch and strengthen the muscles in the neck and jaw, reducing the shadow and prominence of a double chin.

Mindful posture correction throughout the day is a simple yet effective strategy. Regularly checking your posture, especially while sitting at a desk or using smartphones, can help reinforce good habits. Ergonomic adjustments, such as raising screens to eye level and using supportive chairs, can also minimize slouching. According to Harvard Health, good posture not only benefits your appearance but also supports musculoskeletal health. Practicing posture exercises—such as shoulder rolls and chin tucks—can further enhance neck muscle tone. Making conscious adjustments to posture is an accessible way to improve both confidence and the visual contour of the jawline.

5. Weight Loss Programs

Structured weight loss programs can offer significant advantages for individuals aiming to reduce submental fat and the appearance of a double chin. These programs, often overseen by professionals such as dietitians or physicians, provide tailored guidance on nutrition, exercise, and behavioral changes. By following a systematic plan, participants are more likely to achieve consistent, healthy weight loss, which in turn can lead to a reduction in fat deposits beneath the chin. Many programs incorporate regular check-ins, progress monitoring, and support systems that enhance motivation and accountability.

In comparison, self-guided approaches may lack the structure and personalized feedback needed to address unique challenges or plateaus. While some people find success on their own, others may struggle with maintaining momentum or making informed decisions about diet and exercise. Evidence-based programs, such as those recommended by the Centers for Disease Control and Prevention (CDC), emphasize gradual weight loss, behavior modification, and sustainable habits. Seeking out such reputable options can help ensure effective and safe results. Ultimately, a well-designed weight loss program can complement other strategies by targeting overall body fat, including the submental area, supporting both health and aesthetic goals.

6. Facial Massage

Facial massage is a non-invasive technique that may help reduce the appearance of a double chin by stimulating lymphatic drainage and minimizing puffiness in the submental area. By encouraging the movement of lymphatic fluid, facial massage can help decrease fluid retention and promote a more sculpted look along the jawline. This practice can also increase circulation, which may improve skin tone and elasticity over time.

One popular massage technique involves using the fingertips or a facial roller to gently glide upward from the center of the chin toward the earlobes, applying light pressure in smooth, repetitive strokes. This movement is designed to support natural lymphatic flow and firm the tissues under the chin. Incorporating a hydrating serum or facial oil can enhance the glide and provide additional skin benefits. According to Healthline, regular facial massage—performed for just a few minutes daily—can yield visible improvements in skin puffiness and contour.

Consistency is essential to achieving the best results. Making facial massage a part of your daily skincare regimen ensures ongoing support for lymphatic drainage and skin health, complementing other lifestyle strategies aimed at reducing a double chin.

7. Cosmetic Creams and Serums

Cosmetic creams and serums formulated to tighten and firm the skin are widely marketed as solutions for reducing the appearance of a double chin. These topical products often contain active ingredients designed to temporarily enhance skin elasticity and improve contour in the submental area. One popular ingredient is caffeine, known for its vasoconstrictive and anti-inflammatory properties. Caffeine can help reduce puffiness and create a more toned look by promoting the temporary tightening of skin and encouraging circulation.

Some creams also feature peptides, retinol, or hyaluronic acid, which may support collagen production and skin hydration for a smoother appearance. However, it’s important to approach these products with realistic expectations. According to SELF Magazine, while certain formulations may offer minor, short-term improvements, they generally cannot replace the effects of more targeted treatments or lifestyle changes. Visible results may be subtle and require consistent, ongoing application.

Before incorporating a new cream or serum into your routine, always conduct a patch test to check for allergic reactions or skin sensitivity. Consulting a dermatologist can also help determine which products are most suitable for your skin type and goals.

8. Kybella (Deoxycholic Acid Injection)

Kybella is an FDA-approved injectable treatment specifically designed to reduce moderate to severe submental fat, commonly referred to as a double chin. The active ingredient, deoxycholic acid, is a naturally occurring molecule in the body that aids in the breakdown and absorption of dietary fat. When injected into the submental area, Kybella destroys fat cells, which are then gradually metabolized and eliminated by the body. This process results in a more contoured and defined jawline over the course of several weeks.

Patient outcomes have shown promising results. For example, a case highlighted by the American Academy of Dermatology (AAD) reported that most individuals experienced noticeable reduction in chin fullness after two to four sessions, spaced at least one month apart. Improvements are typically long-lasting, as the destroyed fat cells do not regenerate. However, multiple treatments may be necessary for optimal results, and some swelling or bruising can occur initially.

It’s crucial to consult a board-certified dermatologist or plastic surgeon before undergoing Kybella treatment. A qualified provider can assess candidacy, discuss expectations, and ensure the procedure is performed safely and effectively for the best possible outcome.

9. CoolSculpting (Cryolipolysis)

CoolSculpting, also known as cryolipolysis, is a non-invasive cosmetic procedure that targets and eliminates stubborn fat deposits by freezing fat cells. For double chin reduction, a specialized CoolSculpting applicator is applied to the submental area, where controlled cooling selectively destroys fat cells without damaging surrounding tissues. Over the weeks following treatment, the body naturally processes and removes these dead cells, gradually revealing a more defined jawline.

Compared to traditional liposuction, CoolSculpting offers a less invasive alternative with no need for anesthesia, incisions, or significant downtime. While liposuction can remove larger volumes of fat and produce immediate results, CoolSculpting is ideal for those with mild to moderate submental fullness seeking a subtler, low-risk approach. According to the U.S. Food and Drug Administration (FDA), most patients experience only mild side effects such as redness, swelling, numbness, or tenderness, which typically resolve within days or weeks.

Recovery times for CoolSculpting are minimal, allowing patients to resume normal activities immediately after treatment. Nonetheless, visible results may take up to three months to fully appear, and some individuals require multiple sessions for optimal improvement.

10. Liposuction

Liposuction is a surgical procedure that directly removes excess fat from targeted areas, including the submental region beneath the chin. It remains one of the most effective options for individuals seeking immediate and significant reduction of a double chin. During minimally invasive chin liposuction, a plastic surgeon makes a small incision under the chin, inserts a thin cannula, and suctions out the unwanted fat. Local anesthesia is typically used, and the procedure is often performed on an outpatient basis.

An example of this approach is laser-assisted liposuction, which uses laser energy to liquefy fat cells before removal, promoting skin tightening and reducing recovery time. According to the American Society of Plastic Surgeons, liposuction in the chin and neck area can produce dramatic, long-lasting results when paired with a healthy lifestyle.

However, recovery is crucial for optimal outcomes. Swelling, bruising, or mild discomfort are common for several days to weeks post-procedure, and patients should avoid strenuous activity until cleared by their surgeon. Setting realistic expectations and following aftercare instructions are essential for satisfaction and minimizing potential complications.

11. Facelift Surgery

Facelift surgery, medically known as rhytidectomy, is a comprehensive cosmetic procedure designed to correct sagging skin and underlying tissues in the lower face and neck, including the double chin area. By tightening skin and repositioning deeper structures, a facelift can dramatically improve jawline definition and eliminate excess skin that contributes to a double chin. This option is especially effective for individuals whose concerns are related to both fat accumulation and significant skin laxity due to aging.

There are different types of facelifts to suit varying needs. A mini-facelift targets mild sagging and is less invasive, involving smaller incisions and a shorter recovery period. In contrast, a traditional facelift addresses more pronounced laxity and includes more extensive lifting and tightening of the skin, muscles, and connective tissue. The choice depends on the degree of correction needed and individual goals. According to the American Board of Cosmetic Surgery, both procedures can effectively enhance the neck and chin profile.

Choosing an experienced, board-certified surgeon is essential for safety and optimal results. A skilled provider will personalize the approach, thoroughly discuss risks and benefits, and help set realistic expectations for recovery and outcomes.

12. Ultrasound or Radiofrequency Treatments

Non-invasive skin-tightening treatments utilizing ultrasound or radiofrequency (RF) technologies have become popular options for improving the appearance of a double chin. These devices deliver focused energy deep into the skin’s layers, stimulating collagen production and causing existing collagen fibers to contract. This process gradually tightens the skin and can reduce mild to moderate sagging in the chin and neck area without the need for surgery or downtime.

An example is Ultherapy, an FDA-cleared device that uses ultrasound energy to lift and firm skin. Similarly, RF treatments like Thermage or Exilis use radiofrequency waves to achieve comparable results. A patient featured by RealSelf shared that after one Ultherapy session, she noticed improved jawline definition and less laxity over several months, with minimal discomfort and no interruption to her daily routine.

It’s important to note that results from these treatments are not immediate. Improvements develop gradually as new collagen forms, often peaking three to six months post-treatment. Multiple sessions may be required to achieve optimal outcomes, and maintenance treatments can help sustain results over time.

13. Laser Lipolysis

Laser lipolysis, often marketed under brand names like SculpSure or SmartLipo, is a minimally invasive technique that uses targeted laser energy to break down fat cells in specific areas, including under the chin. The laser heats fat cells, causing them to rupture, which prompts the body to naturally eliminate the destroyed cells over several weeks. This procedure can also stimulate collagen production, leading to some degree of skin tightening alongside fat reduction.

Compared to other non-surgical options such as CoolSculpting or radiofrequency treatments, laser lipolysis offers both fat reduction and mild skin firming in a single session. While CoolSculpting freezes fat and RF tightens skin, laser lipolysis combines these outcomes by leveraging thermal energy. According to the American Academy of Dermatology (AAD), many patients experience visible improvements in contour within one to three months, although results may vary and some swelling or bruising can occur post-procedure.

Choosing the right option depends on individual goals, skin type, and medical history. Consulting a qualified provider ensures a thorough assessment, realistic expectations, and the safest, most effective treatment plan tailored for addressing a double chin.

14. Chin Lipolytic Patches

Chin lipolytic patches are adhesive strips infused with ingredients such as caffeine, collagen, or vitamin E, and are marketed as a convenient at-home solution for slimming the jawline and reducing the appearance of a double chin. These patches are designed to be worn for several hours, typically overnight, with the promise of tightening skin and minimizing puffiness through topical absorption. Some manufacturers claim that regular use can lead to a more contoured lower face without invasive procedures.

Consumer reviews, such as those found on Byrdie, often report a temporary feeling of firmness or mild reduction in swelling after use. Small-scale studies and anecdotal evidence suggest that these effects are largely due to hydration and compression rather than actual fat reduction. While these patches may provide a short-term improvement in skin texture or tightness, experts caution that the results are superficial and unlikely to deliver significant or lasting change.

For those seeking a non-invasive and low-commitment option, chin patches can be a supplementary tool. However, they should not be relied upon as a sole method for double chin reduction. Consulting with a dermatologist can help set realistic expectations and recommend more effective strategies if needed.

15. Makeup Contouring

Makeup contouring is a practical and non-invasive way to visually minimize a double chin, offering instant results without any commitment. By skillfully applying darker contour shades beneath the jawline and along the sides of the neck, you can create the illusion of a more defined chin and sculpted jaw. Highlighting the center of the chin and under the cheekbones further enhances this effect, drawing attention away from areas of fullness and enhancing your bone structure.

Comparing a contoured appearance to a natural, unmodified look, the difference can be striking. Contouring adds depth and dimension, helping the jawline appear sharper and more prominent, while a natural look may allow the double chin to remain more visible. According to Allure, using matte bronzer or contour powder that is one to two shades darker than your natural skin tone yields the most realistic effect.

For daily use, blend thoroughly to avoid harsh lines, set your makeup with translucent powder for longevity, and use a light hand to ensure subtlety. Practicing these techniques can boost confidence and offer a temporary solution as part of your beauty routine.

16. Beard Styling

Strategic beard styling is a time-tested method for disguising a double chin and enhancing the overall structure of the face. By shaping facial hair to create the illusion of a stronger jawline and longer chin, many individuals can effectively minimize the visual impact of submental fullness. Styles such as the full beard with a defined neckline, the goatee, or a Van Dyke can draw attention away from the chin and add the appearance of length and angularity to the lower face.

Real-world examples abound in celebrity grooming. Actors like Hugh Jackman and Ben Affleck have used longer, well-shaped beards to create a chiseled look and mask any potential softness around the jaw. According to Men’s Health, customizing beard length and lines to suit your facial shape is crucial. For rounder faces, keeping the sides trimmed and the chin area fuller can elongate the face; for square faces, a more rounded beard bottom softens strong angles.

Regular grooming—trimming stray hairs, maintaining clean lines, and conditioning the beard—ensures a polished look. Consulting with a professional barber can help identify the most flattering style for your unique features.

17. Clothing Choices

The right clothing can subtly shift attention away from a double chin and enhance your overall appearance. Neckline and color selection play a significant role in framing the face and influencing visual perception. For example, V-neck or scoop-neck tops create a vertical line that elongates the neck and draws the eye downward, making the chin and jaw appear more defined. In contrast, high-necked garments such as turtlenecks or crewnecks can shorten the neck visually and emphasize fullness under the chin.

Color choices also matter. Wearing darker shades near the face can create a slimming effect, while bold prints or bright colors positioned lower on the body direct attention away from the neck area. Comparing styles, someone wearing a deep V-neck in a dark tone often appears to have a longer, leaner neck than someone in a light, high-necked top. The Glamour Magazine style guide offers tips on neckline choices for different body and face shapes.

Easy wardrobe adjustments include opting for longer necklaces, open collars, and avoiding tight chokers. Experimenting with scarves and accessories can further help balance facial proportions and boost confidence in daily outfits.

18. Improving Sleep Posture

Improving sleep posture can play a subtle yet meaningful role in minimizing the appearance of a double chin. Sleeping with proper neck support helps prevent fluid retention in the submental area, which can otherwise contribute to morning puffiness and accentuate fullness under the chin. Elevating the head slightly encourages better lymphatic drainage and reduces gravitational pooling of fluids overnight.

Comparing pillow types, memory foam pillows are often recommended for their ability to maintain consistent neck support and alignment, while traditional feather or down pillows may compress unevenly and offer less stability. According to Sleep Foundation, pillows designed to cradle the neck and keep the spine aligned promote both comfort and circulation during sleep.

Simple adjustments—such as choosing a slightly higher pillow, regularly replacing worn-out pillows, and avoiding sleeping on your stomach—can have overnight benefits. Side or back sleeping positions are preferable, as they reduce direct pressure on the face and neck. Incorporating these changes into your nightly routine can complement other double chin reduction strategies by supporting facial contour and reducing fluid-related puffiness.

Conclusion

There are numerous strategies available for reducing the appearance of a double chin, ranging from simple lifestyle modifications and at-home remedies to advanced cosmetic procedures. Whether opting for exercises, mindful nutrition, non-invasive treatments, or surgical options, early action can be key to achieving the best results. Consulting with a healthcare professional or board-certified specialist ensures a personalized approach tailored to your unique needs and goals. Starting with foundational lifestyle changes—such as improved posture, hydration, and diet—or seeking a professional assessment can help you make informed decisions. For further guidance, consider resources from the American Academy of Dermatology or your local dermatologist.

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