No matter your age, looking in the mirror and seeing a double chin can start to impact your self-esteem. Double chins, which are also called submental fat or submental fullness, can affect how you feel about your appearance.
Having that extra layer of fat there below the skin can be frustrating to deal with if you prefer a defined jawline. You might even be wondering if there’s any way to get rid of a double chin.
This is a common condition, and there are several different exercises and ways to get rid of neck fat and regain the defined jawline you may want.
What Causes a Double Chin?
Anyone — even those who are a healthy weight and active — can have a double chin. That’s because there are many different reasons why the submental fat can start to accumulate in that area.
Here are some of the most common causes of a double chin:
Excess Weight
The most common cause of a double chin is carrying around excess weight. Having a higher body weight can cause a layer of fat in the chin and neck area to form. Similarly, if your weight tends to fluctuate, your skin will undergo changes. As it expands and contracts, the skin can form into a double chin.
Aging Skin
When you are young, you have higher levels of collagen and elastin that keep your skin looking plump and elastic. Often starting in your 20s, these protein levels start to decline and cause the skin to lose some of its fullness and firmness. When this happens, the skin beneath your chin can start to become looser and sag, creating a double chin.
Posture
Posture can also play a part in the development of a double chin. Depending on the way you sit or stand, you could be unintentionally loosening the muscles in your face and neck. Maintaining proper posture can help keep those muscles firm and minimize the chances of developing an extra layer of fat around your neck.
Genetics
Sometimes, genetics can influence the chances of having a double chin. There’s not a specific gene that leads to a double chin, though. Instead, having family members with predisposed conditions, ranging from less elastic skin to plump chins, can make it more likely that you’ll develop one, as well.
Face Structure
Your specific face structure can also make you more likely to have a double chin. Certain features like less defined jawlines or recessive chins cause the skin on your neck to stretch over a smaller area. When the skin gets pulled tight like that, the skin can lose its elasticity. Any amount of fat will cause the area to bulge and form a double chin.
8 Exercises to Get Rid of Your Double Chin
While your double chin may be caused by something outside your control — like genetics — that doesn’t mean there aren’t potential ways to reduce the appearance or even completely eliminate a double chin.
Because the most common reason for a double chin is weight gain, regularly exercising can help you burn calories and fat, reducing the submental fat around your face. Whether cardio or weight training, no matter what your preferred method of exercise is, as long as you are burning more calories than you are taking in each day, you can lose weight.
Doing specific exercises that help tone and tighten the area allows you to target your double chin. Need some inspiration? Check out eight of the best double chin exercises. All of them are quick and easy to incorporate into your daily routine and can be done several times a day.
1. “Around the World” Warm Up
To help get the muscles in your face and neck warmed up, you can perform some “around the world” stretches. Do this stretch by gently rotating your head in a circular motion — both clockwise and counter-clockwise. Start by moving your head down, back up and around. For best results, do each direction a few times.
2. Pouting Stretch
Just like its name suggests, this stretch is performed while making a pouting face. First, stick your bottom lip out as far as you can. Hold this for a few seconds and then slowly tilt your chin down toward your chest. Use the muscles in your neck to do this, making sure your upper back stays as still as possible. This helps to work out both the chin and neck muscles.
Once you’ve held the position for a few seconds, you can repeat it again 10 to 20 times.
3. Puckering Stretch
Similar to the pouting stretch, the puckering stretch is performed with both lips sticking out, mimicking the face you’d make if you were giving someone a kiss. Look up and stretch the area for a few seconds. Return to your regular posture then repeat the exercise a few more times.
4. Lion’s Yawn
Another warm-up stretch is the lion’s yawn, or tongue stretch, which targets muscles in the face, chin and neck. This stretch can be done either sitting or standing. To begin, open your mouth as wide as you can while also sticking out your tongue as far as you can. Keep your tongue out for 10 seconds, relax and then repeat the exercise 10 times.
5. Lower Jaw Jut
First, start off by tipping your head back while looking up. Then, jut your lower jaw forward and hold it until you feel the muscles start to stretch. Hold this position for around 10 seconds then relax your position. This exercise can also be repeated.
6. Bottom Jaw Jut
Just like the lower jaw jut, you begin this stretch by tipping your head back while looking up. Move your head to the left while sliding your bottom jaw forward. Maintain this position for about five to 10 seconds. Once you release the stretch, repeat while looking to the right.
7. Neck/Tongue Stretch
To stretch out your neck muscles, tip your head back and look up. Then, press your tongue up toward the roof of your mouth and hold the stretch for about five to 10 seconds. Release the stretch and repeat.
8. Ball Stretch
The ball stretch exercise can be performed using either a 9- or 10-inch ball. Place the ball under your chin and then press down on it. This exercise can be repeated multiple times.
Use a ball that has some give to it to avoid straining your neck, but remember that the firmer the ball you use, the more resistance you’ll have. For a variation, you can also perform this same exercise without a resistance ball.
How to Get Rid of Neck Fat With a Healthy Diet
One of the best ways to get rid of a double chin fast is by focusing on a healthy diet each day. Because weight gain is one of the most common causes of a double chin, consuming healthier foods can help you maintain your weight easier.
There are several ways you can adjust your diet. Consulting with your doctor can help you create a diet plan that suits your specific needs, but generally, you can try:
- Avoiding processed and refined foods: Minimizing processed foods that are high in sugars, fats and preservatives will decrease the empty calories in your diet. These kinds of foods add little nutritional value and can contribute to weight gain. Refined grains are another type of food that holds little nutritional value. Instead, opt for whole grains.
- Eating lean protein: Adding lean protein like fish instead of deep-fried meats like chicken or processed cuts like sausage and bacon is a great way to give your menu a healthier twist.
- Snacking healthy: For snacks, reach for some fresh fruit or veggies. When you need something a little more filling, turn to a low-fat dairy product like yogurt or some healthy fats like nuts.
- Eating collagen-boosting foods: For a diet that can help your skin stay firm, opt for collagen-rich foods, like bone broth, gelatin and tougher cuts of meat. Eggs, legumes and soy can also help promote collagen production. Because collagen production requires zinc and vitamin C, you could also add shellfish, seeds, citrus and other vitamin-rich foods into your diet.
No matter what you eat, though, to lose weight, you need to stay within your calorie needs. The amount of calories you should consume each day can vary based on factors like your gender, age and activity levels. Again, your doctor can make the calorie recommendation that best suits your lifestyle and diet goals.
Other Tips and Strategies to Lose Your Double Chin
Along with exercising and consuming a healthy diet each day, there are several other ways you can lose a double chin.
Skin Care
Your skin care can play a part in how plump and hydrated your skin appears. There are several different types of moisturizers that contain ingredients like vitamin C and collagen that will help give your skin a more glowy, youthful and firm look. These products help tighten the skin and minimize the appearance of a double chin.
There are also several different types of face masks or skin treatments that can help firm up your skin. These products typically contain ingredients that will increase your skin cell turnover, leading to a smooth, toned appearance.
Massage Tools
Using a massager that’s meant specifically for the area under your neck can also help minimize a double chin. Incorporate tools like a gua sha stone, facial roller or massager into your daily routine to address fat around your face and neck. These tools work by stimulating the circulatory and lymphatic systems, which promote the production of collagen and help the skin look more plump and youthful.
Effective Double Chin Treatments
Sometimes, even with the right diet, stretches and exercise, you may find it difficult to completely eliminate your double chin. At Synergy Wellness, we strive to help you solve even the trickiest of cases. We offer safe and effective cosmetic dermatology treatments that can target the fat and help you achieve a smooth, toned jawline.
Synergy Neck Fix
Designed for those who’d prefer not to undergo an invasive neck lift procedure, our Synergy Neck Fix is designed to restore the appearance of your neck and jaw. If you are experiencing mild to moderate signs of aging, this procedure can help you achieve lasting results.
Instead of having to deal with cuts and a long downtime, the Synergy Neck Fix relies on a high-tech suture system guided by light. This procedure usually takes around an hour. Here’s what you can expect:
- Your surgeon will use a local anesthetic to numb your neck area.
- They will then make small punctures along your jawline.
- They’ll use an LED-lighted suture rod to go in and sew your neck muscles and glands without ever having to open up the area.
Once the procedure is complete, you’ll have a refined jawline and be able to resume your daily activities in a few days. You won’t have to worry about bruises, stitches or scarring. Instead, achieve exceptional results in a short amount of time and enjoy the benefits of having a well-defined neck.
While it’s effective alone, this procedure can also be combined with other skin-tightening procedures like liposuction.
Kybella
Kybella is another nonsurgical and minimally invasive procedure that we offer. Kybella, which uses deoxycholic acid, is an FDA-approved prescription medicine that can help you get rid of the extra fat under your chin and redefine your neckline.
This injectable medicine works by attacking the structural integrity of the fat cells, which are located under your chin. It liquefies these cells’ membranes, making it easier for your body to absorb and release them.
With this premier double chin treatment, you won’t have to undergo any kind of surgical procedure to achieve your desired results. Your body will instead take charge and begin to flush out the fat on its own, creating a more defined jawline. The treatments are also fast and there’s no downtime involved, making it easy for you to get back to your normal routine again.
Once the fat cells have been destroyed, they won’t be able to store fat again. This means that Kybella can offer a lasting solution to a double chin. Experience natural-looking results and the sculpted profile you’ve always dreamed of here at Synergy Energy.
Shrink Your Double Chin With Synergy Wellness
No matter what your needs are, we can help you achieve a youthful, defined neck and jawline. If you’ve been dealing with a stubborn double chin that isn’t responding to diet, exercise and stretching, our cosmetic dermatology treatments can help you achieve the results you’ve been dreaming of.
We take the time to learn more about your goals so we can target our treatments to you. Whether you need our Synergy Neck Fix, Kybella or other body shaping options, our relaxing setting and highly trained professionals will give you peace of mind throughout your treatment.
Located in Bakersfield, California, or the surrounding areas and interested in learning more about our cosmetic dermatology treatments? Give us a call at 661-878-9100 or fill out our online form to discover how our safe, effective treatments can help you achieve your desired look.
