Causes of Double Chin in Obesity and Effective Ways to Get Rid of It

| Author: Manoja Kalakanti

Chubby cheeks and chin are cute on children, but if you are an adult with an extra layer of fat around your jawline, you have a clear case of a double chin. The double chin is inconvenient because it can affect anyone, regardless of weight. However, an extra layer of fat is one of the causes of a double chin.

Double chin, termed submental fat, is a known condition caused by fat accumulation under the chin. When the skin sags and wrinkles around the neck, this condition develops. It can make you appear mature and heavier. Unlike other areas of the body that are prone to sagging, fat under the chin and neck is difficult to conceal, which significantly lowers self-esteem.


Contrary to popular belief, double chins are not always caused by obesity. Other risk factors can make you more prone to double chins. Let’s talk about some of the causes of double chins and some tips on how to get rid of double chin.

Causes of Double Chin and Exercises to Prevent It

A variety of factors can cause a double chin. A diet high in calories, processed foods, and unhealthy fats may also contribute to weight gain and a double chin. A double chin can appear out of nowhere if you do not change your diet or physical activity levels. Let’s look at the causes of lower chin fat.


Even if you are physically fit, you may have a double chin. You’ve ended up spending hours at the gym trying to maintain healthy body weight, but the results are never visible under the chin. Likely, you don’t have a problem with excess body weight. Instead, your genes may be the culprit.

Genetics can significantly impact the shape of your face and whether you have more fullness under your chin. Although there is no way to change your genetics, there are ways to correct your double chin face.

Extra Pounds

If you don’t watch your diet, you’ll begin to gain excess body fat, which will result in a double chin. Saturated fat, cholesterol, and sugar-rich foods promote the development of excess body fat.

Improper Sitting Posture

The presence of a double chin is also clearly connected to one’s sitting posture. If you habit sitting in a reclined position and prefer to sit paralyzed, fat will accumulate around your neck and form a double chin. This is also a significant reason why many people who are not overweight have fat necks.

Less Frequent Chewing

Many people eat quickly and without chewing. It harms the stomach and intestines and causes sagging cheeks and chin from lack of exercise.


You should always watch out for what you eat and how much you consume, as an unhealthy diet is one of the most likely reasons for a double chin. Fried foods are notorious for causing double chins and other unpleasant symptoms. Adopt a diet low in calories, processed foods, and unhealthy fats to reduce the likelihood of developing double chins.

If your double chin is because of your weight, losing weight will help you regain your good looks. Let us see some of the best ways and exercises to remove a double chin.

The Best and Effective Ways to Get Rid of Double Chin

Because a double chin makes you feel insecure and poses some health risks, you may want to get rid of it. There are surgical procedures available today that can remove your double chin, but they can be costly and risky. Here are some ways to reduce double chin.

  • Burn Your Calories
  • If your body weight is higher than the ideal weight, you should lose some weight to look better. The most important thing to remember is to count calories and eat in moderation.
  • Consume more vegetables and fruits
  • Reduce your consumption of junk food and refined carbohydrates.
  • Drink a lot of water.
  • Work out regularly. Joining a gym can assist you in getting into a routine.

Chin Exercises

Chin exercises are one of the best ways to get rid of a double chin in a week because they can help tone and stretch your face, jaw muscles, and neck, which will help you eliminate your double chin. Furthermore, these exercises help to strengthen your chin and neck muscles while also relieving stiffness.

Let’s look at some specific exercises that will help you tighten your facial and neck muscles and give your face a toned appearance.

Whistle at the skylight

While sitting, tilt your head back, look at the ceiling, close your lips into a hissing position and hold the position for a few seconds.

Touch your nose

Stretch out your tongue as far as you can and try to touch the tip of your tongue to your nose. Hold your tongue for at least ten seconds before releasing it. Repeat it five times.

Kiss the sky

  • This is yet another exercise for tightening and holding back the muscles under your chin. If done consistently, it will assist you in providing a perfect jawline.
  • Stand up and look at the sky and tilt your head back.
  • Bring your lower jaw forward slightly and pucker your lips as if you’re about to kiss someone in the sky.
  • Maintain the exact position of the lips for some time.

Fish face

  • The fish face is the most common exercise for the jawline. It will improve the overall movement of the face and will aid in the reduction of cheek fat.
  • This exercise can be done while doing office work at home.
  • Suck your cheeks in and out and hold the position for at least 15-20 seconds for this exercise.
  • Daily, repeat it 10-15 times.
  • This exercise will help to tighten and strengthen the muscles.

Chin Scoop

  • The scooping action should be done with your lower jaw in this activity. This double chin removal exercise is to improve your jawline.
  • Lower your head, open your mouth, and close your mouth when you lift your head.
  • Repeat these movements up and down regularly. It will appear as if you are scooping something out of the air.
  • Do this task for 15 seconds and repeat it 3 times.

Chewing Gum

It works on the neck and jaw muscles, which aids in burning a little fat. Remember that this will not be a miracle and will only provide minor relief. Another effect of chewing gum is that it sends a signal to the brain that the stomach is full. As a result, it may induce satiety and reduce overall calorie intake. Make sure to use sugar-free gum for this purpose.

Improve Your Posture

If you have a habit of bending your neck forward, it is time to work on your posture. Avoid bending your neck or leaning too far back. Sit in a comfortable chair supporting your back and keeping your head straight.


A poor diet increases the likelihood of developing fat under the chin. As a result, you should try to alter a few of your eating habits. You should eat more nutritious foods high in vitamins B and E. Watch your calorie intake simultaneously. Because changing your diet and eating healthier can be an excellent way to lose weight and, as a result, reduce or eliminate your double chin. However, losing weight by eating a healthy diet can also help you achieve this goal.

The following are some healthy eating guidelines.

  • Start your day by drinking plenty of water to flush toxins from your system
  • Consume at least two servings of fiber-rich fruits per day
  • Avoid processed foods, which are a significant cause of weight gain
  • Consume healthy fats such as nuts, olive oil, and avocados
  • Include low-fat dairy products in moderation
  • When you eat something, keep an eye on your portion sizes
  • Reduce your intake of sugar and salt
  • Add two servings of green vegetables per day
  • As the number on the scale decreases, your face will become thinner.
  • Home Remedies To Get Rid Of Fat Under Chin

Home remedies can help you look younger and improve your facial contours. Let’s look at some home remedies for removing fat under the chin.

  • Egg White
  • To get a tight neck:
  • Make a natural mask at home
  • Whisk together two egg whites, lemon juice, honey, milk, and a few drops of peppermint oil
  • Apply to the chin and neck area
  • Once it dries, wash it off
  • Olive Oil

Olive oil is a good source of antioxidants and vitamin E, nourishing and tightening the skin and reducing fat accumulation under the chin. Warm one teaspoon of olive oil and gently massage it into the jaw and neck. Allow it to sit overnight.

Green Tea

Green tea is high in catechins and is the best for promoting weight loss all over the body. When combined with some jaw lifting exercises, these herbal teas will help you lose excess fat from under your chin.

Vitamin E Capsules

The high antioxidants in vitamin E protect the skin from external damage and keep it moisturized. Still, it also reduces the appearance of a double chin, fine lines, and saggy cheeks.

Wheat Germ Oil

Massaging wheat germ oil under the chin is another excellent way to reduce double chin and face fat. It is high in vitamin E, which helps tighten the skin around the jaws and reduces fat accumulation.

  • Before going to bed, gently massage a small amount of wheat germ oil into your skin around your neck and chin
  • Then, for about 10 to 15 minutes, gently massage in upward motions from your neck to your chin
  • Leave it on your skin overnight to allow the oil to absorb into the skin
  • Do this regularly to see positive results in the appearance of the double chin

It will take some time to get rid of a double chin. You won’t be able to get rid of your pesky double chin overnight. You can reduce the chin fat naturally if you follow the right strategy and put in some effort.

Our Take

Scarves are no longer required to conceal sagging skin beneath the neck. Now that you know how to get rid of a double chin, it’s time to act to look your best. Raise your chin! Not to pose but to walk out confidently with an enviable toned-down jawline.


What causes double chin?

A double chin is caused by some factors like genetics, age, obesity, and age.

How do you know if you have a double chin?

When you gain weight, fat tends to be deposited all over the body, including the face and under the chin.

how to control double chin?

Exercises, yoga asanas, and home remedies are the most effective ways to reduce a double chin. It can be a lengthy process, but it is well worth it.

How to cure double chin?

Home remedies, weight control, proper eating habits, and posture correction are essential in reducing your double chin.

how to reduce fat under chin?

You can lose weight in this area by doing chin exercises, living a healthy lifestyle, and eating a healthy diet.

How to get rid of double chin in 1 week?

Exercise is the most effective way to achieve your goal of reducing double chin in a week. It consists of chin scoop, fish face, tongue out, and overall face tone. Yoga is another option for removing a double chin.

Get our Wellness Newsletter

Health and Diet tips, Fitness, Beauty and more.