Authority Guide · Face & Body
How to Get Rid of a Double Chin
A double chin is usually submental fat, forward head posture, skin laxity, or some mix of all three. Fat loss is the primary tool for most people, posture correction works faster than people expect, and targeted exercises play a real but minor supporting role. There is no topical, device, or exercise that spot-reduces fat from under the chin.
The internet loves a chin-exercise compilation. The reality is more layered. Whether you're dealing with submental fat that follows you at every body weight, a posture-driven fold from too much screen time, or loose skin after significant weight change, the approach is different. This guide covers the actual biology, what the clinical data supports, and what to honestly expect from each strategy.
// What's in this guide
What actually causes a double chin
The term "double chin" covers at least four distinct things that require different approaches. Treating them the same is why most advice on this topic underdelivers. If you have already identified facial fat as your primary concern, the section below maps directly to that; if you suspect the jawline angle is the issue, the causes breakdown will help you separate the two.
Submental fat
This is fat stored in the submental triangle, the area between your chin and neck. It is just fat tissue, subject to the same rules as fat everywhere else in your body: it accumulates when you are in a sustained caloric surplus and reduces when you are in a sustained caloric deficit. The complication is that where your body preferentially stores and loses fat is largely genetic. Some people carry fat in the face and neck first; some lose it there first. Others have to reach a significantly leaner total body fat percentage before the submental area meaningfully changes. Research using geometric facial morphometrics has confirmed that BMI is reliably reflected in facial shape, with observers rating facial adiposity at a correlation of r = 0.71 with actual BMI across populations.1
Forward head posture
When your head sits forward relative to your shoulders, the skin and muscle of the submental area relaxes and folds. The muscles that would otherwise hold the jaw-to-neck line taut, primarily the suprahyoid and infrahyoid groups, become elongated and underused. The result looks like submental fullness even in someone with a genuinely lean face. This is increasingly common with phone and desk use, and it is one of the fastest-acting variables to address because it does not require fat loss.
Skin laxity
As we age, the skin under the chin loses collagen, elastin, and structural support. It begins to drape rather than conform to the underlying muscle and fat. Rapid weight loss accelerates this because the fat that was supporting the skin is removed before the skin has time to contract. A 2024 systematic review on soft tissue facial changes following bariatric interventions found the evidence on facial skin adaptation after significant weight loss to be mixed, with some studies reporting improved contour and others noting increased facial laxity.2
Bone structure
The underlying geometry of the mandible and hyoid bone influences how much definition is possible at the jawline. A shorter or more recessed chin creates less spatial separation between the chin and neck, making submental tissue more visually apparent even when fat levels are the same. This is a structural variable, not one that lifestyle interventions change.
Before doing anything, diagnose your situation. Is it fat that changes with your weight? A posture-driven fold that disappears when you stand straight? Loose skin? Bone structure? The right approach depends entirely on which of these is dominant for you, and most people are dealing with more than one.
Fat loss: the primary lever
If submental fat is the main driver, the core strategy is a sustained, moderate caloric deficit combined with exercise. There is no shortcut around this, but the evidence is genuinely clear that it works. The 2021 CENTRAL randomized controlled trial tracked participants across an 18-month lifestyle intervention using MRI to directly measure cervical and chin subcutaneous fat depots. Both dietary-only and combined dietary-plus-exercise groups showed meaningful reductions in the submental region.3
The key variables are:
- Deficit size: a moderate deficit of roughly 300 to 500 calories per day produces steady fat loss without the rapid skin laxity risk of aggressive cuts. The face-fat relationship is explored in depth in our guide on how to lose face fat, including which regions tend to respond first.
- Protein intake: higher protein diets support muscle retention during a deficit and provide the amino acid substrates for collagen synthesis, which matters for skin adaptation as fat reduces.
- Exercise modality: both resistance training and cardiovascular exercise support fat loss. Resistance training has the added benefit of preserving lean mass, which supports the structural look of the face and jawline.
- Patience: facial fat is not on the same timeline for everyone. Some see it change early in a fat-loss phase; others only near the end. Genetic fat distribution, described in the 2013 American Journal of Human Biology study correlating body fat with facial shape, explains a large part of this variation.4
One honest caveat on aggressive weight loss: research from the 2018 Plastic and Reconstructive Surgery cohort study found that massive weight loss changed perceived facial age in complex ways, with some participants appearing younger and others appearing older depending on whether skin laxity became prominent.5 The rate of fat loss matters as much as the total amount.
A moderate caloric deficit, adequate protein, and consistent exercise is what reduces submental fat. It is the only approach with RCT-level evidence. The timeline varies by individual genetics. Slow and steady preserves skin quality better than rapid cuts.
Posture: the most overlooked variable
Forward head posture, sometimes called "tech neck," is worth addressing early because the results are faster and the effort is lower than fat loss. When the head translates forward, the chin naturally drops toward the chest, and the submental musculature goes slack. Correcting posture does not eliminate fat, but it can substantially improve the visual line between chin and neck within days.
The practical interventions are:
- Chin tucks: pull the chin back and down, creating a "double chin" momentarily, then hold for 5 seconds. This strengthens the deep cervical flexors. Do 10 repetitions several times per day, especially if you sit at a desk.
- Screen positioning: your monitor or phone should be at eye level. Looking down for hours daily is one of the primary drivers of forward head posture in adults.
- Suboccipital release: tight muscles at the base of the skull (suboccipitals) pull the head forward. Gentle self-massage or targeted physiotherapy can address this.
- Upper back strengthening: the rhomboids and mid-trapezius pull the shoulder blades back and support upright head position. Rows, face pulls, and band pull-aparts are effective.
The relationship between the jawline and neck musculature is discussed in detail in our guide on how to get a better jawline. Improving head position does not change your bone structure or fat stores, but it changes how they read visually, which is the actual outcome most people care about.
Exercises: real but minor
Chin and neck exercises show up in every "double chin" article. The evidence on what they actually do is worth looking at carefully, because the mechanism is different from what most people assume. The same distinction applies to the broader category of jawline exercises: some produce real muscular adaptation; others are marketed with claims the physiology does not support.
What they cannot do: exercises cannot spot-reduce fat. Fat mobilization is a systemic process driven by overall energy balance, not by which muscle is being worked. The platysma, the flat muscle running from the collarbone to the jawline, does not pull fat out of the submental region when it contracts. This is not controversial; it is basic exercise physiology.
What they can do: strengthening the muscles of the neck and lower face, including the platysma, suprahyoid, and infrahyoid groups, can improve their resting tone and potentially improve the appearance of the chin-to-neck line. A more active platysma may create slightly more definition at the jawline when the muscle is engaged, and stronger neck flexors support better natural head position.
The clinical evidence on jaw exerciser devices, the rubbery resistance tools marketed specifically for face slimming, is not encouraging. A 2024 case study in Cureus examined two individuals who used a commercially available jaw exerciser consistently for three months. Neither reported noticeable changes in facial contour.6 This is a single small case study with obvious limitations, but it aligns with the mechanistic reality: these devices train bite force and masseter strength, not submental fat distribution. Our dedicated guide on jawline exercises that actually work goes deeper on this distinction.
Exercises worth including as a supporting strategy:
- Chin tucks (neck retraction): primarily a posture correction drill, but also activates deep cervical flexors.
- Tongue press: press the tongue firmly to the roof of the mouth, tilt the head slightly back, and hold. This engages the suprahyoid group.
- Ball squeeze: place a small rubber ball under the chin and squeeze against it with the jaw. Light resistance training for the submental musculature.
- Neck stretches: not strength work, but maintaining range of motion in the neck supports better resting head position.
Exercises cannot remove submental fat. They can strengthen the musculature of the chin and neck, improve resting tone, and support better posture. Think of them as a 10% contributor, not a primary strategy. The evidence on dedicated jaw-exerciser products specifically for face slimming is not supportive.
When genetics set the ceiling
Some people have submental fullness even at genuinely lean body weights. This is real, and it is worth acknowledging rather than pretending that enough diet and exercise fixes everything for everyone.
The genetic component works through several mechanisms. First, fat distribution patterns, where your body chooses to store and release fat, are substantially heritable. If close biological relatives carry fat in the face and neck, you likely share that tendency. Second, the underlying bone geometry of the mandible and chin determines how much separation exists between the chin and neck at any given fat level. A relatively short ramus height or more horizontally-oriented mandible can make the submental area appear fuller regardless of body fat. Research on facial morphology and health shows these structural features are largely fixed after skeletal development.7
Third, skin elasticity degrades at different rates for different people, influenced by both genetics and cumulative UV exposure. Someone with naturally thinner, less elastic skin will see submental laxity earlier and more prominently than someone with denser, more collagen-rich skin at the same body fat and age. The biology of jaw structure and definition overlaps here: the mandible's angle and the chin's projection are both fixed by genetics in adults.
What this means practically: if you are already at a lean body weight and still carrying visible submental fullness, you are likely dealing with genetics or bone structure rather than a fat-loss problem. Continuing to reduce body fat further is a diminishing-returns strategy at that point. Posture improvement and muscle tone are the realistic levers from here without clinical procedures.
Temporary puffiness vs actual fat
Not every double chin is fat. Temporary submental fullness from fluid retention looks similar but has entirely different causes and a much faster resolution. This distinction is worth making before committing to a fat-loss plan, and it mirrors the same diagnostic step covered in our guide on how to lose face fat.
Fluid retention in the face and neck can be triggered by:
- High sodium intake: water follows sodium; a high-salt meal the night before will produce measurable facial puffiness by morning.
- Poor sleep: a 2013 study in Sleep found that sleep-deprived faces showed objectively measurable changes, including more visible periorbital and submental puffiness, rated as less healthy-looking by blinded observers.8 The effect resolves with adequate sleep.
- Alcohol: alcohol suppresses ADH (antidiuretic hormone), leading to dehydration and subsequent fluid retention. The face shows this readily, particularly in the submental region.
- Allergies and inflammation: seasonal allergies and food sensitivities can produce facial puffiness via histamine-mediated fluid shifts.
The practical test: if your double chin is significantly better after a night of good sleep and a low-sodium day, puffiness is a meaningful contributor. If it looks the same regardless of daily variation, you are dealing with fat or structure, not fluid.
Cause and approach reference
The table below maps the primary causes of submental fullness to the most evidence-supported approaches, with an honest assessment of each.
| Cause | How to identify it | Primary approach | Evidence level | Realistic timeline |
|---|---|---|---|---|
| Submental fat | Present at rest; correlates with total body fat; does not improve with posture alone | Sustained caloric deficit, adequate protein, exercise | Strong (RCT confirmed)3 | 4 to 12+ weeks depending on genetics |
| Forward head posture | Improves significantly when you consciously stand or sit straight; worsens after screen time | Chin tucks, screen height adjustment, upper back strengthening | Moderate (postural research supports mechanism) | Days to weeks for visible improvement |
| Skin laxity (age-related) | Skin appears loose rather than full; more pronounced in older individuals or after weight loss | Slow, steady fat loss; protein; sun protection; skincare supporting collagen | Mixed (skin adaptation varies widely) | Months; improvement limited by degree of laxity |
| Bone structure / short chin | Present even at lean body weight; biological relatives share similar structure | No lifestyle intervention changes bone geometry | Structural - not modifiable without clinical procedure | N/A |
| Fluid retention / puffiness | Visibly worse after poor sleep, sodium, or alcohol; resolves within a day | Sleep quality, sodium reduction, hydration, alcohol reduction | Strong (sleep-face puffiness well documented)8 | Hours to 1 day |
| Muscle atrophy (submental) | Chin-to-neck definition improves with muscle engagement but returns to baseline at rest | Chin tucks, tongue press, ball squeeze exercises | Weak (limited direct human trials for contour outcome)6 | 6 to 12 weeks of consistent training |
What does not work
Some of the most-promoted approaches to double chin reduction have weak or absent evidence. Being clear about this saves time.
Spot-reduction exercises
No exercise removes fat from a specific location. The "spot reduction" concept has been directly tested in research and does not hold up. Working your chin and neck muscles will not preferentially mobilize fat from that region. Fat loss is systemic, driven by total energy balance.
Topical "slimming" creams
There is no topical product that meaningfully reduces subcutaneous fat deposits. Caffeine-based formulas produce a minor temporary dehydration effect on the skin surface, which can slightly reduce puffiness for a few hours. They do not penetrate deeply enough to affect fat tissue.
Facial rollers and massage for fat loss
Jade rollers, gua sha tools, and facial massage devices can temporarily reduce the appearance of puffiness by moving lymphatic fluid and reducing localized swelling. This is a real and sometimes useful effect. The improvement is temporary and does not represent fat reduction. Using them as part of a skincare routine is fine; expecting them to reduce submental fat over time is not supported.
Rapid weight loss
Aggressive caloric restriction may produce faster total fat loss, but it tends to worsen the skin laxity component of submental fullness. Research on facial changes following bariatric interventions noted that rapid, significant weight loss can produce facial skin changes that some patients find aesthetically challenging, with mixed satisfaction outcomes in the literature.9 A moderate deficit is nearly always the better approach for facial outcomes specifically.
Chewing hard gum for fat loss
Hard gum chewing does increase masseter muscle activation and, with consistent long-term training, can support masseter hypertrophy. Research confirms that chewing exercises build occlusal force and measurably increase masseter muscle thickness.10 However, the masseter is in the cheek, not the submental region, and its hypertrophy widens the lower face rather than reducing submental fat. Chewing training is relevant to jawline width and definition, not double chin reduction.
Fat loss from a caloric deficit, posture correction, and adequate sleep are the three highest-leverage interventions with real evidence behind them. Exercises provide modest support. Everything else is either temporary cosmetic improvement or unsupported by the data.
Frequently asked questions
It depends on the cause. If it is primarily posture-related (forward head position pulling the skin loose), improving posture can reduce its appearance without any weight change. If it is primarily submental fat, that fat responds to overall body fat loss. There is no exercise, cream, or device that selectively removes fat from under the chin. Genetics determine where your body stores and loses fat first, so some people will see chin reduction earlier in a fat-loss phase than others.
Neck and chin exercises cannot spot-reduce fat. Fat is mobilized systemically, not from the muscle being worked. What exercises can do: strengthen and tighten the platysma and suprahyoid muscles, which may improve the definition of the jawline and reduce the appearance of skin laxity in the submental area. A 2024 case study in Cureus found that jaw exerciser devices produced no noticeable changes in facial contour after three months of use. Exercises are a minor supporting factor, not a primary strategy.
Meaningful facial fat reduction typically follows 4 to 12 weeks of consistent caloric deficit, though the timeline varies significantly by genetics, starting body fat percentage, and where your body preferentially loses fat. The 2021 CENTRAL RCT confirmed that both dietary and combined dietary-plus-exercise interventions reduced cervical and chin subcutaneous fat depots, with MRI-verified reductions over 18 months.3 Steady, sustainable fat loss outperforms rapid cuts because rapid weight loss can accelerate facial skin laxity.
Yes, significantly. Forward head posture weakens the suprahyoid and infrahyoid muscles and allows the submental skin to bunch. Correcting head position can reduce the apparent double chin without touching body fat at all. It is one of the fastest-acting and most overlooked variables. The fix is largely ergonomic: raise your screen, practice chin tucks, and strengthen the deep neck flexors.
Partially, yes. Genetics influence where your body preferentially stores fat, the underlying bone structure of the mandible and hyoid, and how your skin ages and loses elasticity. If biological relatives have submental fullness even at lean body weights, you are likely predisposed. Fat loss will still help, but you may need to reach a lower body fat percentage than someone without that genetic tendency before seeing meaningful chin definition.
Temporary submental fullness from fluid retention looks very similar to fat but has entirely different causes. It can come from high-sodium meals, poor sleep, or alcohol. Research published in Sleep (2013) found that sleep-deprived faces show objectively measurable puffiness.8 This type of puffiness resolves quickly with better sleep, hydration, and reduced sodium. It is not the same as submental fat, which requires a sustained caloric deficit to reduce.
As skin loses collagen and elastin with age, it drapes rather than snapping back against the underlying tissue. Someone at a healthy weight can still have submental fullness purely from skin laxity rather than fat. Rapid weight loss makes this worse because fat is removed before the skin contracts. Slow, steady fat loss, consistent protein intake, and sun protection are the main lifestyle levers for minimizing this contributor.
These tools can temporarily reduce the appearance of puffiness by promoting lymphatic drainage and reducing fluid retention. They do not reduce submental fat. Any visible effect is temporary, typically measured in hours, not weeks. They are fine as part of a skincare routine but should not be expected to address the underlying causes of a double chin.
Yes, in many cases. If your double chin is driven by submental fat, a sustained caloric deficit will reduce it over weeks to months. If posture is the main driver, correcting forward head position can produce visible improvement faster. If genetics and skin laxity are the primary factors, results take longer and require patience. The timeline and degree of improvement depend on which cause is dominant for you.
Three things can cause submental fullness at a lean body weight: forward head posture (which bunches the submental skin regardless of fat), genetic predisposition (some people store fat under the chin first and lose it last), and skin laxity (where collagen loss lets skin drape loosely). If you are lean and still see a double chin, assess your posture before assuming fat is the issue. A professional can help you identify the root cause.
There are four main causes: submental fat accumulation (the most common, driven by overall body fat), forward head posture (which weakens the neck muscles and bunches the skin under the chin), genetics (which influence fat distribution, jaw structure, and skin elasticity), and age-related skin laxity (where collagen loss allows skin to drape rather than sit taut). Most people have a combination of two or more of these factors at once.
References
- de Jager S, et al. "Facial Adiposity, Attractiveness, and Health: A Review." Frontiers in Psychology. 2018;9:2562. doi:10.3389/fpsyg.2018.02562
- Moura D, et al. "Soft Tissue Facial Changes Following Massive Weight Loss Secondary to Medical and Surgical Bariatric Interventions: A Systematic Review." Aesthet Surg J Open Forum. 2024. doi:10.1093/asjof/ojae069
- Schwarzfuchs D, et al. "The Effect of Weight-Loss Interventions on Cervical and Chin Subcutaneous Fat Depots; the CENTRAL Randomized Controlled Trial." Nutrients. 2021;13(11):3827. doi:10.3390/nu13113827
- Djordjevic J, et al. "Body Fat and Facial Shape Are Correlated in Female Adolescents." American Journal of Human Biology. 2013;25(6):756-758. doi:10.1002/ajhb.22444
- Jacobs LC, et al. "Influence of Massive Weight Loss on the Perception of Facial Age." Plastic and Reconstructive Surgery. 2018;142(4):918-925. doi:10.1097/PRS.0000000000004738
- Khan A, et al. "Facial Contouring Through Jaw Exercises: A Report of Two Cases Examining Efficacy and Consumer Expectations." Cureus. 2024;16(11):e74635. doi:10.7759/cureus.74635
- Fernandez AA, Ralls G. "Facial Shape Analysis Identifies Valid Cues to Aspects of Physiological Health in Caucasian, Asian, and African Populations." Frontiers in Psychology. 2017;8:1883. doi:10.3389/fpsyg.2017.01883
- Sundelin T, et al. "Cues of Fatigue: Effects of Sleep Deprivation on Facial Appearance." Sleep. 2013;36(9):1355-1360. doi:10.5665/sleep.2964
- Giordano S, et al. "Changes of Facial Features After Bariatric Surgery: A Systematic Review." Obesity Surgery. 2023;33(2):567-575. doi:10.1007/s11695-022-06363-8
- Kato T, et al. "Effects of gum chewing training on occlusal force, masseter muscle thickness and mandibular shape: A randomised controlled clinical trial." Journal of Oral Rehabilitation. 2024. doi:10.1111/joor.13830
- Thornton MJ. "The influence of body composition effects on male facial masculinity and attractiveness." Frontiers in Psychology. 2019;9:2658. doi:10.3389/fpsyg.2018.02658
- Sforza C, et al. "BMI and WHR Are Reflected in Female Facial Shape and Texture." PLoS One. 2017;12(1):e0169336. doi:10.1371/journal.pone.0169336
