A double chin (or a triple chin) is quite common. Many of us have excess fat on our face and it is harmless. There is nothing wrong with a double chin and there is no reason for you to feel conscious about it. However, if this is standing in the way of your self-confidence, then there are various things you can do to get rid of it.
But first, there are a few things that you should know about it. What is a double chin? Why do we develop one? How to get rid of a double chin? You will find the answers to all these questions as you scroll down.
Causes
How To Get Rid Of Double Chin
Exercises
Home Remedies
Diet
The Invasive Way
Double Chin – What Is It?
A doctor or medical professional refers to a double chin as ‘submental fat’. Submental fat is an excessive pool of tissue under your lower jaw bone. A double chin can be a result of one of three subcategories of fat – excess skin, excess fat or a combination of both.
Causes Of A Double Chin
It’s a misconception that a double chin is caused either due to obesity or weight gain. You should know that there are different factors that can result in your body developing submental fat on your face.
To understand the right ways to get rid of a double chin, it’s essential to understand the reasons that contribute to it. They could be either one or a combination of the following factors:
Genetics
There is no proof that your DNA causes chubbier chin. However, evidence does indicate that double chins are more common in families, which suggests there is some truth to genes being a significant component. This means that people with certain genes may never successfully get rid of a double chin, even with a proper diet and exercises. A person with certain different genes, however, would never get one. Unfair, but true.
Weight
Image source: jeanpierrejosef on Instagram
While weight gain is not always the cause of a double chin, it could be one of the contributing factors. If your diet is loaded with calories, with processed foods and harmful fats, then your body may have excess fat that might get deposited on your face.
Moreover, not everybody is built the same way but if you have a heavier frame, you probably have a bigger face. Hence, more submental fat deposit – not just excessive skin.
With a healthier diet and lifestyle, you can get rid of your double chin in a non-invasive way. If the overall body fat reduces, some of that fat from your jaw will also go away.
Age
The skin starts to lose its natural elasticity as the body ages. Just like with stretchy waist pants with an elastic band, when we start out, we’re taut, but as years pass, some of it gets loose. Weight fluctuations; deterioration of facial cartilage, bones and fat; natural pulling and stretching of the skin; there are multiple day-to-day things that leave the skin slack.
Contributing factors that make it even worse are smoking, sun exposure and gravity. Sagging skin doesn’t disappear, unfortunately; it pools under your chin. However, there are ways to slow down the process (we’ll come to this later).
Also Read 8 Effective Double Chin Exercise To Get A Perfect Face
Posture
Image source: dmhahealth on Instagram
Bad posture is also something that can result in a double chin. Poor posture can weaken the neck and chin muscles. Over time, the skin surrounding the neck loses its elasticity. So, try to maintain the correct posture while standing and sitting, especially while talking on the phone.
Health
Although double chins are not harmful in any way, they could be a result of a deeper health issue. Yes, there are medical conditions that can cause one to develop a double chin. To reduce your double chin, it’s always good to rule out the following health conditions:
Thyroid Trouble
When your thyroid is not working well, it could result in the development of some skin abnormalities. For instance, one’s eyebrows might become thinner towards the end. It is also common for people to develop a double chin due to their thyroid disorders.
Sinus Infections
If you suffer from chronic sinusitis, your lymph nodes can swell up owing to the inflammation. This can make your neck, chin and face puffier.
Kidney Disorder
If your kidneys are not working properly or if there is any disorder in your renal system, there is bound to be a physical change in your face. This includes developing a double chin.
Salivary Gland Inflammation
You may also develop a double chin when your salivary gland is infected or suffering from inflammated. The jaw and facial area swells up in this case and appears just like a double chin would.
Cushing’s Syndrome
One of the symptoms of Cushing’s syndrome, i.e. a condition caused by prolonged exposure to high cortisol (stress hormone), is the development of a double chin.
How To Get Rid Of Double Chin
Now that you know the cause behind the infamous double chin, it’s time to get rid of it. How? Here are all the ways you can work towards reducing that excess fat at your jawline and boost that confidence all the way up, along with that smile of yours, eh?
Exercises To Get Rid Of Double Chin
Your double chin is basically a pool of fat, which can be worked off as a result of overall weight and fat loss. Combine HIIT (High-Intensity Interval Training) and strength training to unlock your body’s true fat burning potential.
HIIT – High Intensity Interval Training
HIIT workouts are intensive exercises that are alternately performed with shorter recovery intervals. This exercise method causes the glucose metabolism in your body to speed up and also improves your overall athletic capacity. This results in the body’s metabolic rate to increase, helping in weight loss.
Overall weight loss will help you reduce your double chin in the most effective manner and HIIT exercises are our top recommendation to tackle it. These workouts can range from anywhere between 5 minutes and 30 minutes and these will successfully burn upto 400-500 calories per session. Isn’t that incredible? It is ideal, especially for people who are always on the go.
Now, if you are looking for the best HIIT exercises and how to do them, these are our top five picks.
HIIT At Home
Quick Upper Body HIIT Workout
The Anywhere-Anytime Workout
Full Body HIIT In Just 25 Minutes
3 Part Barbell HIIT Workout
Strength Training
Strength training or resistance training uses bodyweight and gym weights to build muscle and lose fat. Contrary to the popular belief, strength training isn’t just for bodybuilders and people who want to ‘bulk’ up. In fact, with the number of things you lift through the day – your lunch bag, your laptop, your books – you’re probably already strength training. Yes!
Lifting, even at home, two-three times a week, is a great way to increase your ability to perform everyday movements, burn body fat and build muscle in short intervals.
Muscles are metabolically active while fat is not as much. So, you burn more energy through muscle than through any other tissue in your body. Strength training will help you achieve your overall weight loss target and in turn, help you get rid of that double chin.
Here are some easy exercises you can do at home and reduce that double chin steadily.
Do about 15-18 reps of each and watch the video in the end to learn how to do these moves correctly.
Also read: how to remove skin tags
Tricep Dips
Glute Bridges
Squats
Renegade Rows
Lunges
Watch the tutorial for the moves above here:
Facial Yoga
Facial yoga has many benefits. Not only does it give you that enviable jawline, it also reduces the double chin and helps you look younger. These exercises ensure that there is a better flow of blood to your face and this improvement in blood circulation helps reduce the appearance of wrinkles and age lines. This also gives you a healthier, clearer complexion. So if you want to enhance your features and get some Insta-worthy side profile shots, here are some facial yoga exercises to do.
1. Puff ‘Em Up!
Puff up your cheeks by filling them with air as we used to do it when we were little kids. Shift the air from one cheek to another a few times, preferably five on each side. Then release the air while making an ‘O’ with your lips. Repeat this a few times a day – when you’re travelling to work or even while you’re sitting on your desk!
2. XOXO
Maybe Gossip Girl was onto something. Repeatedly say ‘X’ and ‘O’ in an exaggerated manner and hold each alphabet for about five seconds. Release and start again. Doing this about eight to ten times a day will help burn excessive cheek fat.
3. The Locked Tongue Pose
Put your tongue on the roof of your mouth. Then open your mouth as much as you can, with the tongue still placed there, until you feel a stretch in your neck. Hold the position for a few seconds and repeat this a few times.
4. Fish face
While duck face and fish face selfies may be really popular, they help with toning and defining the face as well. Suck in your cheeks and lips to make the ‘fish face’. Now holding that, attempt to smile. You’ll feel a strain in your cheeks and jaw. Repeat five times. And we won’t judge you if you’re taking some selfies while you’re at it!
5. Lift Your Cheeks
Start by smiling as wide as you can. Now place the index and the middle fingers of both hands on both your cheeks. Now, with the fingers, lift your cheeks up towards your eyes. Hold for a few seconds and then relax. Repeat a couple of times. Instant cheek lift!
6. Neck Roll
Remember every time you rolled your neck in a circular motion when your shoulders were hurting? Well, turns out, that exercise is amazing for your face and double chin. Do it in clockwise and anti-clockwise directions a few times but make sure you keep your shoulders down and spine straight while doing it.
7. Focus Your Eyes
This one looks really funny when you do it, but it’s worth it. Open your eyes as wide as possible without crinkling the forehead. Once that’s done, stare at a point in the distance for 10-15 seconds. Repeat this a few times and you’ll have smooth, wrinkle-free eyebrows and forehead.
8. Stick Your Tongue Out
Yes, that’s literally all you need to do. Stick your tongue out as far as you can and hold this pose for a minute. Repeat this five to seven times every day.
9. Lower Lip Over Upper Lip
This exercise can help you reduce the excess chin fat quickly. Move your lower lip and place it over your upper lip. Then, look up at the ceiling and hold this position for at least ten seconds. Return to the starting position and repeat this ten times every day.
10. The Joker
This one I’ve nicknamed as ‘The Joker’ after the super-villain from The Dark Knight. Look straight ahead with your head in a normal position and smile as wide as you can. You should feel a strain on your cheeks. Hold the smile for about 15 seconds before returning to the resting position and starting again. Doing this five times a day will help you get rid of the double chin and chubby cheeks.
For some extra help here’s a Youtube video to follow!
Home Remedies To Get Rid Of Double Chin
Wheat Germ Oil
Wheat germ oil, which has vitamin E, helps tighten the skin around your chin and therefore, reduces the appearance of double chin over a period of time.
What To Do: Take a small amount of wheat germ oil and in an upward motion, apply it to your jawline. Massage it on and off for 5-10 minutes and leave it on your jaw overnight. We recommend you do this once a day for it to be effective.
Egg Whites
Image source: dietcart on Instagram
Did you know egg whites have skin-tightening and pore-reducing properties that help in getting rid of a double chin?
What To Do: Take 1 egg white and mix it with a tablespoon each of milk, honey and lemon juice. Apply this mixture to your jaw and under the chin daily and leave it for over 30 minutes before rinsing it off.
Massage
It’s true that massages improve blood circulation and help in reducing excess fat you might have in problematic areas.
What to do: Massage your chin area either with heated oil or directly once a day.
Green Tea
Image source: holymatchaa on Instagram
Packed with antioxidants that accelerate weight loss, green tea is easy to prepare and consume on a regular basis to reduce double chin.
What To Do:
Steep a teaspoon of green tea in a cup of hot water for 5-10 min, then add honey. Drink this concoction at least three times a day for best results.
Olive Oil
Whether you use it as part of your daily nutrition or to massage your neck, olive oil has antioxidants and helps in toning and weight loss.
What to do:
- Heat olive oil and massage your neck and chin with it. Leave it overnight.
- Add it to your diet by replacing regular cooking oil. It will help you lose overall fat from your body and hence, your double chin.
Melons
It will be a pleasant surprise for you to know that melons have high antioxidants that prevent your skin from sagging by keeping it moisturised and hydrated.
What To Do: Grate or blend half a cup of musk or rock-melon with water. Using cotton pads, apply this mixture to your jawline and double-chin area. Keep it on for about 30 minutes before rinsing it off.
Diet To Follow To Reduce Double Chin Fat
The most effective way to get rid of a double chin caused by fat deposition is to reduce overall body fat. You can reduce this fat by taking care of your diet and making better choices with respect to what you consume on a daily basis.
P.S. Not only will you get rid of your double chin, but your belly, thighs and hips will also all get in shape.
So, here are 10 diet hacks and tips to keep in mind if you want to reduce your double chin.
- Eat fruit once a day and not more. Fruits contain sugar, too.
- Eat 3-4 servings of veggies every day.
- Replace whole grains, like wheat flour, with refined grains such as oats.
- Steer clear of processed foods such as pizza, bread, pasta, cereal, cookies et al.
- Choose lean meat (poultry and fish) over red meat (pork and mutton).
- Healthy fats like ghee, olive oil, avocados and nuts are good for you.
- Cut down your sugar intake to items with only natural sugar content i.e. fruit and vegetables. Anything that has added sugar in it… do not touch it.
- Also cut down your intake of high-fat dairy products.
- Studies suggest that people eat more when offered bigger servings. So, it’s advisable to reduce your serving size by at least a third, to start. Swear by portion control to lose fat consistently.
- Say bye-bye to fried foods – no more french fries or samosas.
Combine a wholesome yet healthy diet with regular exercise. We recommend moderate weekly activity of around 45 minutes every day along with strength training twice a week. It’s also useful to keep yourself busy around the house, carrying groceries, gardening, rearranging furniture and so on. In the meanwhile, you can try some cool makeup tricks to conceal that double chin right up.
How To Reduce Double Chin – The Invasive Way
Kybella
Image source: skinoasisdermatology on Instagram
If you choose to take this route, modern medicine has chemical interventions and therapies, such as Kybella. Approved in 2015 as a non-surgical method for the removal of submental fat (to get rid of a double chin), Kybella involves injection of a serum into the chin. This serum consists of deoxycholic acid, a chemical which will send your double chin on its way by melting away all the pooled up fat.
The Kybella treatment involves around two-three sittings. Each round of this chemical therapy comprises two-three vials of the serum being injected into one’s jaw with a needle. With each session costing approximately Rs 1,10,000, the total comes to a whopping Rs 4-5 lakhs for the complete treatment. Whoa, that’s a lot to shell out, considering the swelling, pain and bruising that come along with the three-four rounds of Kybella.
Double Chin Removal Surgery – What You Should Know
If you do opt for surgery, however, there are a number of popular procedures professionals recommend getting rid of a double chin. They are as follows:
Liposuction
A popular surgical procedure helps people lose or reduce double chin is liposuction. This method involves removal of fat from under the skin and sculpting the neck and chin contour. Doctors make an incision under the skin and insert a tube to suck the excess fat out. The procedure uses a local anesthetic to numb the concerned region.
Cost: Starts at approx INR 70,000.
Side effects include: bruising, swelling, change in skin sensation, deeper structure damage of nerves and muscles, cardiac complications, pigmentation and loosening of skin.
Face-Lift
In order to remove saggy skin around the jawline, i.e. the pooled skin that causes the appearance of a double chin, doctors recommend face-lifts. This surgery involves removal of fat and loose, saggy skin around the chin for a taut, sculpted face.
Cost: Approx INR 1,50,000 – 2,00,000.
Side effects include: bleeding, bruising, hematoma (accumulation of fluid under the skin), loss of muscle function, widened and thickened scars, hair loss, asymmetry of face structure and loss of skin tissue.
Neck-Lift
Similar to a face-lift, a neck-lift is also a surgical procedure that removes excess skin to tighten the neck muscles and enhances one’s neck and chin contours. Doctors usually combine two surgical therapies – this and a face-lift, which keeps the chin tight and free of a double chin.
Cost: Approx INR 1,50,000 – 2,00,000.
Side effects include: Anaesthesia risks, bleeding, hair loss, a nerve injury that could cause a weak lower lip, hematoma and scarring.
Having mentioned these surgical procedures, we do believe that something as medically inconsequential as a double chin should not require this much effort, time OR cash. It’s better to work on a rigorous exercise regime and a more balanced diet to get rid of a double chin, isn’t it? So, get that gym membership and ditch those fries. It’s time for that double chin to be on its way now, amirite?
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This story was updated in January 2019.
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