How to get rid of double chin and neck fat

In this article, we will break down in detail everything you need to know in order to get rid of double chin, neck fat and fat under the chin.


In this article, we will break down in detail everything you need to know in order to get rid of double chin, neck fat and fat under the chin.

We will look at the causes, ways to get rid of, and give a list of exercises for double chin and neck fat.

What Causes Double Chin and Neck Fat?

Often if you see a double chin and neck fat in the mirror it is a sign of gaining weight or obesity, but this is not always the case. Let's look at the main causes and factors influencing the appearance of a double chin.  

Age

Age is a natural cause of the appearance of a double chin. The older you get, the less elastic your skin is, which contributes to sagging under your chin.

Genetics 

Genetics affect both the shape of your jaw and the distribution of fat in your body. People with a family history of double chins are more likely to develop them themselves.

“Some people inherit a stronger jawline while others have a softer one, even if they are thin,”

Excess weight 

Although being overweight isn't always the cause of a double chin, it can definitely contribute to it. High-calorie diets, processed foods, and unhealthful fats lead to fat accumulation all over the body, including under the chin.

Poor tongue posture

Incorrect tongue placement in the mouth can make a big difference in the appearance of your jawline. A tongue that is not pressed against the palate will cause the skin under the chin to sag and visually increase a double chin.

Check out our guide on proper tongue posture to quickly improve your double chin.

Posture

Poor posture can lead to weakened neck muscles and sagging skin under the chin.

Why do i have a double chin when i'm skinny

Even skinny people can have a double chin. There can be several reasons for this, as we described earlier. 

Causes of double chin in skinny people:

  • Genetics can make you prone to fat accumulation in the neck and face area
  • The improper positioning of the tongue can ruin the jaw line and create a double chin even in a thin person. 

Check out examples of facial changes from people who have corrected their tongue position.  

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How to get rid of a double chin and neck fat 

A double chin and neck fat can appear because of many reasons, but more often because of their combined effect. So to get rid of a double chin naturally and without surgery it is worth using a comprehensive approach. Below we will explain the main aspects of such an approach.

Ways to lose a double chin and neck fat naturally at home

Natural ways to reduce double chins and neck fat focus on:

  • Reducing the percentage of body
  • Tightening and strengthening the muscles under the chin
  • Improving skin elasticity and other skin properties

Let's take a closer look at natural ways to get rid of a double chin and sagging skin.

Improve your diet and decrease your daily calorie intake to lose

Weight loss is probably the best way to get rid of a double chin and neck fat as well as improve your overall health. 

Being overweight is the most common cause of noticeable fat under the chin and on the neck, so losing weight will help get rid of fat all over the body, including the neck and face fat. 

Reducing calorie intake by 500 calories a day usually results in a loss of 0.5 kg (~1 pound) per week. 

It is important not to starve yourself, but to reduce calories gradually so that you can maintain this diet over time. 

Your daily diet should include vegetables, fruits and lean meats to provide your skin with enough vitamins and micronutrients and not overload it with extra calories. 

Do more cardio

Cardio exercise is the best way to burn calories and reduce your neck and face fat (as long as you spend more calories than you consume). 

The best cardio workouts are: 

  • Running
  • Swimming
  • Cycling
  • High-intensity interval training
  • Playing sports (soccer, tennis, etc.)

Do neck and jawline exercises (or Face Yoga)

One of the causes of sagging skin under the chin and the appearance of a double chin is a weak and untrained neck, jaw, and tongue muscles. Regular exercise helps to strengthen and tighten the muscles, which improves the appearance of the neck and chin.

There are many effective double chin exercises, keep reading the article to learn about them.

Improve your tongue posture to get rid of double chin

Incorrect tongue positioning leads to sagging skin under the chin and the appearance of a double chin and a perception of fat on the neck. Just see what results can be achieved by adopting good tongue posture in these before and after photos.

Double chin significantly reduced by mewing
Double chin significantly reduced by mewing

If your tongue is not normally pressed all the way to the palate (especially the posterior third), you have great potential to improve your appearance with a technique called mewing.  Check out our in-depth guide on mewing

Always wear sunscreen

The sun's exposure causes premature skin aging, wrinkles, and sagging. Use a sunscreen with at least 30 SPF to protect your skin against the harmful effects of UV light. 

Stay hydrated

Well-hydrated skin has much better elasticity and is not prone to sagging. Drink at least 2 liters of water a day to maintain a good level of hydration.

Use moisturizers

It goes with the previous point. You can hydrate and saturate your skin with vitamins not only from the inside, but from outside as well - using patches, masks and moisturizers. Use products specifically labeled for neck firming or tightening. 

Lymphatic massage (Gua Sha) for double chin and neck fat

Use lymphatic massage techniques to distribute lymph and improve circulation. Distribute the creams in movements from the center to the sides and upward to enhance the outflow. 

Use hand massagers (gua sha) to maximize circulation and drainage.

Treatments for a double chin fat and neck fat

Lipolysis

If you want quicker results, lipolysis therapy may be an option for you. There are two types of lipolysis - injections and laser. Injections dissolve fat cells, while laser kills them with heat. The procedure must be repeated many times over several weeks and can have side effects in the form of pain, swelling, and bruising.

Mesotherapy (Kybella)

Kybella is a targeted injection of deoxycholic acid for getting rid of a double chin. The cost per injection ranges between $900 and $1000, and several injections may be needed to achieve results.

Coolsculpting

Coolsculpting is similar in principle to lipolysis or laser, but this time cold is used to destroy fat cells. 

The cost of CoolSculpting in the neck area starts at around $700.

How long does it take to get rid of a double chin

  • Procedures like lipolysis bring results quickly, but require time for your face to return to normal and for redness, bruising and swelling to go away.
  • Mewing gives first results within the first few weeks if you have had an improper tongue position before. 
  • Exercises and massage should be done regularly and the first noticeable results take months. 
  • Weight loss is an effective method of getting rid of fat under the chin and on the neck, but its speed depends directly on the speed at which you lose weight. 

Is it possible to get rid of double chin and neck fat in 1 week or overnight?

One of the most popular questions is how to get rid of a double chin in 1, 2, 3, 4, 5 days or a week. This is not surprising - everyone wants to lose double chin fast, and often you need it in time for a specific occasion - a party, a photo shoot, a vacation, or another important event.

Let's first understand if it is possible at all to get rid of a double chin at home in a short period of time. 

Let's be realistic - you are unlikely to lose significant weight in such a short period of time. Lymphatic massage and exercise must be done on a regular basis to have an effect. 

What can have a visible effect in a short period of time is correcting the tongue position in your mouth: 

  • Say the word "sing" and stop your tongue pressed against your palate where you say the -NG sound
  • Look in the mirror - has your double chin and jaw line changed? 
  • If so, mewing may be your chance to lose a double chin. 

Install the mewing app, take the training, set reminders, and do the jawline workout every day. It's unlikely to become a habit for you in a few days, but you'll at least learn to consciously make your double chin smaller. 

In a few weeks this position of the tongue will become habitual, the chin muscles will begin to strengthen and the effect will become even more noticeable.

Double chin exercises to lose chin fat

Double chin exercises: step-by-step guide on losing fat under chin

Do these face exercises to lose double chin.

  1. Jawline Stretch

This exercise is good for getting rid of a double chin, and also helps to reduce wrinkles and sagging skin under the chin. 

  1. Tilt your head back and look at the ceiling
  2. Push your lower jaw forward to feel the tension under your chin
  3. Hold this position for 10-15 seconds.
  4. Return your head back to the starting position.

Repeat this exercise 3 times.

  1. “Moon kissing” 

"Moon kissing" is one of the most effective jawline exercises.It is similar to the previous one, but gives a bigger load on muscles. 

  1. Straighten your neck and look upwards. 
  2. Form your lips into a kiss, try to stretch your lower lip upwards as far as possible. 
  3. You should feel a tugging in your throat and jaw region.
  4. Repeat the kissing exercise 10 times
  1. Chinup

Another effective exercise to get rid of double chin

  1. With your mouth closed, push your lower jaw out and lift your lower lip.
  2. You should feel a stretch built just under the chin and in the jawline.
  3. Hold the position for 10 seconds, then relax and repeat 3 times.


  1. “Fish Lips”

Do you want to get rid of those chubby cheeks? This exercise will help tighten your cheeks and chin muscles. 

The instructions are very simple:

  1. Pull your cheeks in as shown in the image
  2. Hold this position for 10-15 seconds
  3. You should feel a burning sensation in your cheeks and under your chin.
  4. Repeat at least 5 times, more if you want to


  1. Stick out your tongue

In face yoga, this exercise is called the "roaring lion" and helps tighten your face and lose fat under your chin.

  1. Looking straight open your mouth as wide as you can. 
  2. Slowly stick your tongue out as far forward as you can 
  3. Slowly pull it back in
  4. Repeat it 20 times


  1. Neck stretch tongue press

This exercise tightens the sagging skin on the neck and under the chin

  1. Tilt your head back and look up
  2. Press your tongue to your palate and hold for 10 seconds 
  3. Repeat five times


  1. Mewing

It's not so much an exercise as it is the correct position of the tongue, which you should keep at all times. it will help greatly reduce the size of a double chin.

  1. Say the word sing and hold your tongue in the position where you say the -ng sound.
  2. The tip of your tongue should not touch your front teeth, but should rest just behind them
  3. The tongue should be pressed all the way to the palate, especially in the posterior third


Hold this position constantly to get rid of double chin, emphasize the jaw line, straighten crooked teeth and improve nasal breathing. Read our in-depth mewing guide here.

  1. Tongue chewing

You will need gum for this exercise. It is designed to strengthen the tongue muscle and tighten the skin under the chin.

  1. Use your tongue to roll a ball of gum in your mouth
  2. Press it to the middle of your palate and use your tongue to flatten it into a flat sheet
  3. Roll it into a ball again and repeat
  4. Use only your tongue and don't use your lip or cheek muscles
  5. Repeat for at least 20 minutes



How to get rid of neck fat?

Getting rid of neck fat is not fundamentally different from getting rid of fat in other places. 


Here's how to get rid of neck fat:

  • Consume fewer calories than you spend
  • Exercise your neck muscles
  • Do cardio exercises
  • Take care of your neck skin - use sunscreen and moisturizer
  • Use a lymphatic massage (gua sha)

Here are some exercises to help get rid of neck fat:

Exercises to lose neck fat 

Most of the exercises we described earlier are aimed at the double chin as well as the neck. However, there are some more specific exercises that will help you to get rid of fat and sagging skin on your neck at home and quikly.

Exercises to get rid of neck fat:

  1. Neck warmup and stretch

Be careful with your neck exercises and always warm up and stretch well before you start.


  1. Stand or sit with feet shoulder width apart
  2. Slowly lower your head as far down as you can for 5 seconds, then straighten 
  3. Slowly tilt your head to the left and hold for 5 seconds, then straighten
  4. Slowly tilt your head back and hold for 5 seconds, then straighten
  5. Slowly tilt your head to the right and hold for 5 seconds, then straighten
  6. Repeat it 2 times


  1. Neck rotations

This is a good basic exercise that works many of the muscles in the neck. 

  1. Stand or sit with feet shoulder width apart
  2. Without moving your shoulders, rotate your head clockwise
  3. Stretch your neck muscles as much as you can
  4. Do 20 rotations and repeat in the opposite direction.

It is very important not to move your shoulders, keep your back straight and not to bend your shoulders. 

  1. Exercise with a ball

For this exercise, you will need a small 9-10 inch squeezable ball.

  1. Place the ball under your chin
  2. Squeeze the ball with your chin
  3. Repeat 25 times, several times a day


Neck and collarbone exercises

The following exercises are effective not only for the neck, but also for highlighting and emphasizing the collarbone. They can be done at home and give quick results.


  1. Shoulder movements forward and backward
  1. Sit up straight
  2. Slide your shoulders forward as far as you can
  3. Slide your shoulders back as far as you can
  4. Repeat for 45 seconds


  1. Shoulder shrugs up and down
  1. Sit up straight
  2. Shrug your shoulders up as far as you can
  3. Put them down and relax
  4. Repeat for 45 seconds


  1. Shoulder rotations
  1. Sit up straight
  2. Rotate your shoulders forward for 30 seconds
  3. Rotate your shoulders backwards for 30 seconds


  1. Back stretch
  1. Put your hands in a lock behind your back
  2. Without bending your arms, slowly pull them back and raise them behind your back.
  3. Repeat for 60 seconds.

Chewing to get rid of double chin

Chewing is a separate type of exercise that can help reduce the double chin and emphasize the jaw line. 

Chewing is a natural exercise for human facial muscles and the modern diet does not always provide the necessary workload. 

There are several ways to add extra exercise to the muscles of the jaw:

  1. Add more hard foods into your diet
  2. Chew regular gum
  3. Chew special hard gum (Falim Gum or Jawliner Gum)
  4. Use jaw exercisers, such as the Jawliner

In any case, be careful and observe the following rules:

  • When chewing, try not to move your jaw too much from left to right, but more forward backward and up and down to put stress on the massetter muscle
  • Increase the load gradually and do not overload the jaw
  • If you have the slightest pain in the TMJ or ear area, stop the exercises and see a doctor

Does chewing gum slim your face?

Chewing gum can indeed give your face a slimmer appearance by giving you a more pronounced jaw line and improved facial muscles tone.

In addition to chewing gum, the correct positioning of the tongue also has a strong effect on the perception of your face. Take a look at the before and after proper tongue positioning photos.

30 day double chin workout

Any changes in our bodies do not happen immediately. A double chin and neck fat are no exception. In order to achieve results, it is necessary to set yourself up to exercise regularly and over a long period of time.

The best way to get into an exercise regimen is to set yourself a specific goal, such as a 30-day double chin workout challenge. It doesn't mean that you should stop exercising after 30 days, just that it will be much easier to continue after that time. 

How to put together a double chin and neck workout?

To save your time you can use a pre-made workout compiled by experts, which already has all the necessary exercises: GET STARTED WITH MEWING.APP

If you want to compose a training program on your own, then follow the following principles:

  • Start all workouts with a warm-up and stretch. Slowly warm up your muscles and get them into working condition to avoid injuries
  • Give your muscles a rest, do not train the same muscle group every day. alternate days when you train your neck, jaw muscles, shoulders, etc.
  • Make sure to do cardio exercises as they help to burn fat on the whole body
  • Be sure to stick to a healthy diet. To reduce fat, it is absolutely necessary to consume fewer calories than you spend

Do double chin exercises work? 

Fat and muscle in the neck and chin area are not very different from fat and muscle in other parts of the body. Muscles will strengthen and tighten in response to exercise, and fat will be burned if fewer calories are consumed than are spent. There is no magic involved. 

Chin exercises before and after

See how people are able to get rid of a double chin just by improving the position of the tongue on these before and after photos. Add to that neck and double chin exercises and you can achieve even more. 

How to prevent double chin? 

Preventing double chins is based on the same principles as getting rid of them:

  • Consume fewer calories than you spend
  • Eat fruits and vegetables every day.
  • Do cardio exercises
  • Do neck and face exercises
  • Teach yourself the proper tongue position
  • Drink enough water
  • Take care of your neck skin - use sunscreen and moisturizer
Written by
Yury Nebyshynets
December 6, 2021