How to get rid of a double chin with exercise and diet

How to get rid of a double chin with exercise and diet

Double chin is an outcome of the deposition of excessive fat below your chin. This fat is called “submental fat” and is often associated with weight gain. However, it isn’t necessary for one to be overweight to have a double chin. Genetics or age-related loosening of the skin may also cause a double chin.

You can get rid of a double chin by some easy-peasy exercises discussed below. Moreover, a healthy diet can work effectively for the condition as well.

Exercises to target a double chin

Following are six exercises that may work best to help you get rid of a double chin. These exercises intend to strengthen and tone the muscles and skin in the area of your double chin. Unless otherwise indicated, repeat each exercise daily 10-15 times.

Note that there is no scientific evidence that chin exercises work for your double chin. All these exercises are suggested on the basis of anecdotal evidence.

Straight jaw jut

This exercise asks you to tilt your head back and look toward the ceiling. Then push your lower jaw forward to feel a stretch under the chin and hold it for a 10 count. Afterward, relax your jaw and return your head to a neutral position.

Ball exercise

Grab a 9- to10-inch ball and place it under your chin. Press your chin down against the ball. For effective results, repeat around 25 times daily.

Pucker up

Look at the ceiling with your head tilted back and pucker your lips as if you’re kissing the ceiling. This is supposed to cause a stretch in the area beneath your chin. Stop puckering and bring your head back to a normal position.

Stretch your tongue

Look straight ahead and stick your tongue out as far as you can. Now lift your tongue upwards towards your nose and hold for 10 seconds before release.

Neck stretch

Look at the ceiling with your head tilting back. Then press your tongue against the roof of your mouth and hold for 5 to 10 seconds.

Bottom jaw jut

First of all, tilt your head back and look at the ceiling. Now turn your head to the right and slide your bottom jaw in a forward direction. Hold the position for 5 to 10 seconds and release. You can repeat the same process while turning your head to the left.

How can diet work to reduce a double chin

Double chin, as mentioned above, might be due to weight gain. Thus, losing weight can work for the condition as well. A healthy diet can serve its purpose effectively. Following are some healthy eating guidelines that can cause you to lose a substantial amount of weight in a healthier manner.

  • Eat four servings of vegetables and three servings of fruits on a daily basis.
  • Avoid refined grains, fried and processed foods.
  • Eat lean protein, such as poultry and fish and add whole grains to your diet.
  • Look for consuming healthy fats such as olive oil, avocados, and nuts.
  • Eat low-fat dairy products and minimize your sugar intake.

Note that one must be patient while trying to get rid of a double chin. It depends upon the size of your double chin that how much time it will take before it’s less noticeable. In order to get faster results, people also try treatments like liposuction but the best way is to treat the condition naturally. These treatments might be expensive and bring undesirable side effects sometimes.

It is recommended to consult a doctor before starting a diet and exercise program. They will address your health concerns so that you can set healthy weight loss goals accordingly.



The author is a Medical Microbiologist and healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health. Twitter @Areeba94789300

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