Facial Exercises and Diet Tips to Help Lose the Annoying Double Chin

Facial Exercises and Diet Tips to Help Lose the Annoying Double Chin

A double chin is one of the most annoying and noticeable beauty issues that occur when a fat layer develops below the chin. Even though many think only obese or overweight people can be concerned with this issue, the reality is different.

You can have it and not be obese as a double chin can appear as a result of genetics or excess loose skin due to aging (1).

Losing fat from this part of the body can be challenging, but still possible. Before telling you a few tricks to get rid of that annoying double chin, here are all the factors that contribute to an accumulation of fat below your chin.

Factors That Cause Double Chin

Factors that contribute to the formation of a double chin include (2):

Weight & Diet

One of the biggest causes of a double chin is excess weight. A diet loaded with processed foods, calories, and unhealthy fats could lead to weight gain and the formation of a double chin.


As you age, the skin loses its elasticity, leading to saggy or extra skin even in this part of the body. This can contribute to your double chin.

Poor Posture

When the chin and neck muscles are not engaged properly, the surrounding skin becomes less elastic. This could happen due to poor posture.


A family history of double chins or skin with little elasticity increases the risk of this issue.

How to Lose Your Double Chin

In order to lose or reduce your double chin, you need to lose fat on your face. Here are a few ways to help you achieve that:

1. Facial Exercises

You could go to a gym every day and still have a double chin. That’s because there’s no training equipment that works your face muscles. But, you can engage these muscles with a few simple exercises you can do while sitting at home:

  • Chin raises – tilt your head upward and purse your lips in the form of a kiss or like a fish. Hold for a while and repeat. Do this movement with your lips several times.
  • Cheek exercises – cheeks are another part of the face that can hold fat. Suck in your cheeks and pucker your lips. Try to smile and remain in that position for five seconds. You should feel the burn in the jaws and cheeks. Repeat this exercise ten times.
  • Chewing a sugar-free gum – even though this is not an actual exercise, it is still a fun way to engage your face muscles and lose that noticeable fat below your chin

Losing fat from your body means reducing the fat from your face as well. Here are a few steps that will help you achieve this goal:

2. Reduce the Number of Calories per Day

Pay attention to the number of calories you consume daily, and reduce it to lose weight as well as fat from your body more quickly.

3. Don’t Skip Breakfast

Eating your breakfast will activate your metabolism and prepare it for everything you’ll consume throughout the entire day. Good examples of breakfasts that promote weight loss are protein shakes, oatmeal, and other complex carbs.

4. Avoid Consuming Too Much Sugar & Salt

Your double chin and bloated face could be a result of water retention. This, in turn, is caused by consuming excess salt and sugar. So, avoid sodas, sweets, candies, canned food, processed food, and other high-sugar and high-sodium foods and beverages.

5. Reduce Alcohol Intake

Did you know that alcohol is associated with a pudgy or bloated face? That’s because it affects the salivary glands which are located around the face, including the part below your chin. Alcohol makes them swell, making the face fatter and wider.

So, you might want to avoid alcohol to lose your double chin and improve the shape of your face. What’s more, you’ll also improve your skin’s strength and health.


Your double chin can be caused by excess weight, water retention, genetics, aging, high-calorie, high-sugar, or high-sodium intake. But, you can make some lifestyle changes to reduce it and even lose it completely.

With the help of the face exercises and diet changes we explained in this article, you can help lose your face fat and reduce the double chin that has been bothering you for so long.