A double chin, or submental fullness, is caused by excess fat, loose skin, or muscle weakness under the chin, often from weight gain, aging (loss of collagen/elastin), genetics, or poor posture (like looking down at phones), but can sometimes signal underlying issues like thyroid problems or kidney disorders.
To reduce a double chin, manage your weight through exercise and a balanced diet, perform facial exercises like chin lifts and jaw exercises, maintain good posture, hydrate well, and consider non-surgical treatments like Kybella injections or CoolSculpting after consulting a professional.
While people typically have some control over their weight and posture, other factors that are out of a person's control can contribute to a double chin. This includes a person's genetics, because having a family history of poor skin elasticity or extra fat storage under the chin can often be inherited.
For the slim crowd experiencing the double chin dilemma, causes can range from the expected to the obscure. Apart from genetics, factors such as improper tongue and mouth posture—or even habitual mouth breathing—can contribute to the condition. Unsuspectingly, bad posture impacts the appearance of your jawline.
Highly processed foods and sugary delights are not just detrimental to your waistline but could also be setting the stage for a double chin. These items often contain high levels of trans fats and sugars contributing to fat gain, notably in problematic areas like the chin and neck.
Best Foods for Skin Tightening and Fat Reduction
Some foods support collagen production and skin elasticity, helping to tighten sagging skin: Vitamin C-rich foods (oranges, bell peppers, strawberries) boost collagen.
A high sodium diet can cause water retention in the body, which can lead to the accumulation of fat in the neck and chin area, creating a double chin. High sodium diets can also increase blood pressure, which can lead to facial bloating and puffiness, further contributing to a double chin.
4. Does Sleeping Position Affect a Double Chin? Yes, sleeping on your back with your head elevated can help, while sleeping face-down may contribute to sagging over time.
While chewing exercises the masseter muscles in your cheeks, these are not the muscles that contribute to the appearance of a double chin. Moreover, the resistance offered by chewing gum is too insignificant to cause fat loss or muscle toning in the chin and neck area.
If your double chin is primarily caused by excess weight, losing weight through a healthy diet and exercise can absolutely help reduce its size.
Low thyroid function
Hypothyroidism, in which the thyroid gland makes too little thyroid hormone, is one of the common medical causes of puffiness under the chin. Hypothyroidism can contribute to weight gain all over your body, as well as in the neck region.
Examples of Double Chin Exercises
4. Avoid processed foods and sugary drinks, as they can contribute to weight gain in the neck area. Avoiding processed foods and sugary drinks can be beneficial for weight management and can help prevent weight gain in the neck area.
Drinking water won't miraculously melt away a double chin, but it can help reduce puffiness and keep your skin looking fresh. Staying hydrated ensures your body is flushing out toxins and staying in peak shape. Plus, healthy, hydrated skin is more elastic and less prone to sagging.
More care about your sleep
Getting more sleep is an important overall weight loss strategy. It can also help you lose face fat. Lack of sleep can cause an increase in cortisol levels, a stress hormone that comes with a long list of potential negative effects, including weight gain.
Some effective exercises for targeting the muscles in your face and neck include:
Top 10 Double Chin Treatments That Actually Work
Here are 10 methods that could help slim your face naturally and healthily.
Excessive Fat Accumulation
The primary cause of a double chin is often related to excess fat. When our dietary intake exceeds our energy expenditure, the excess sugars are stored as fat in various areas of the body. Common regions for fat deposition include the face and the area beneath the chin.
The unhealthiest sleeping position is generally considered to be sleeping on your stomach (prone position), as it forces your neck to twist and flattens the natural curve of your spine, leading to neck, back, and shoulder pain, numbness, and poor sleep quality. An overly curled fetal position is also harmful, causing joint stiffness and restricted breathing, while sleeping on your back can worsen snoring and sleep apnea for some individuals.
In case the pillow is too flat or missing altogether while sleeping, the neck can fall into extension. Both extremes disrupt the natural forward curve of the cervical spine and increase tension in the neck and upper back overnight. “The goal isn't sleeping without a pillow. It's neutral alignment,” shared Dr Sood.
Alcohol can cause dehydration. This can make your face bloat. It is also very high in calories. Heavy drinking over time can cause weight gain, which might result in the appearance of a double chin.
Double Chin Caused by Thyroid
When the skin present below the jaw bone begins to sag and fills up with fat, then there can be a development of double chin, caused by thyroid. Usually, when the lymphatic system gets raided with bacteria, it gets processed and expelled by the liver.
Start by making small changes to your diet. Cut out sugary drinks, processed foods, and refined carbs. Instead, focus on eating whole foods like fruits, vegetables, and lean protein.