How To Reduce Double Chin With 8 Exercises, 9 Remedies And Diet

Medically reviewed by Dr. Nicholas Jones, MD, FACS
Written by Shaheen Naser

Chubbiness around the jaws is a clear indication of fat accumulation and is referred to as a double chin. Although a double chin is associated with weight gain, you don’t necessarily need to be overweight to develop it. You may be skinny and still have a double chin due to genetic factors. Besides, aging skin can also cause a double chin.

While your diet plays an important role in reducing a double chin, there are a few home remedies and simple exercises that can help as well. However, you need to know that getting rid of a double chin overnight through diet and exercise is not possible.

Given below are some of the most common factors known to cause a double chin.

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

  1. Take a little wheat germ oil in your palms and apply it to your jaw in an upward direction.
  2. Massage for 5 to 10 minutes and leave it on overnight.

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

  1. Add a teaspoon of green tea to a cup of hot water.
  2. Steep for 5 to 10 minutes and strain.
  3. Add some honey to the green tea and consume immediately.

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

  1. Take some olive oil and heat it slightly.
  2. Massage it gently into your jaw and neck.
  3. Leave it on overnight or for an hour or two before rinsing it off.

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

  1. Swish coconut or sesame oil in your mouth.
  2. Do this for 10 to 12 minutes, after which you can spit it out.

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

  1. Extract the oil from vitamin E capsules.
  2. Apply it to your jaw and upper neck and massage for a few minutes.
  3. Leave it on overnight.

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

  1. Blend half a cup of cut melons with water.
  2. Apply the mixture all over your neck and jaw using a cotton pad.
  3. Leave it on for about 30 minutes and then rinse it off.

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

  1. Take one to two tablespoons of cocoa butter in a bowl and heat it slightly.
  2. Massage the warm butter gently into your upper neck and jaw for a few minutes.
  3. Leave it on overnight or wash it off after 30 to 60 minutes.

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

1. 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).

2. 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.

If done regularly, the above exercises, remedies, and tips can help you get rid of a double chin quite easily. A little effort from your side is all that is needed to lose that excess fat.

Frequently Asked Questions

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.


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Shaheen holds a postgraduate degree in Human Genetics and Molecular Biology. She is a Geneticist with proficiency in Biotechnology, Immunology, Medical Genetics, Biochemistry, Microbiology, and Genetic Counseling. Her passion for writing and her educational background have assisted her substantially in writing quality content on topics related to health and wellness. In her free time, Shaheen loves to explore the world and the different flavors/cuisines it has to offer. Photography is another hobby she has developed of late.