The cause of that fat layer underneath your chin may not be as straightforward as you think. The double chin, also known as submental fat, is likely related to weight gain, in which case losing weight will diminish its appearance, but in some cases, a double chin may be the result of other factors such as genetics or aging.
Regardless, if you decide to take double-chin-removing measures, losing weight is a good starting point. If the double chin persists, you can begin to consider other possibilities.
Exercise and a healthy diet should be the first steps when trying to lose weight in all areas of the body, including beneath the chin.
Causes of a Double Chin
MedlinePlus explains that as we age, skin begins to lose muscle tone, which can make the skin on the neck appear saggy.
Losing a Double Chin
As weight gain is a primary cause of a double chin, losing weight may help you shed unwanted fat. Mayo Clinic recommends eating a healthy diet and exercising regularly. That said, losing weight isn't always the antidote to getting rid of that stubborn double chin.
If you've lost weight and your double chin still hasn't budged, you may want to consider other fat-busting options, such as mesotherapy.
Mesotherapy dispenses small amounts of a compound that dissolves fat. One injectable drug used in mesotherapy is called Kybella, which removes fat with up to 50 injections per session.
Only an experienced doctor or plastic surgeon should perform these procedures, as certain drugs can cause nerve damage if injected improperly.
Read more: Diet for Double Chin
Exercises for Weight Loss
In order to lose weight, you need to establish a calorie deficit, which occurs when you eat fewer calories than you burn. If you decide to go the weight-loss route when trying to lose your double chin, Mayo Clinic recommends physical activity such as aerobic activity and strength training.
Aerobic Activity: The Department of Health and Human Services suggests getting at least 150 minutes a week of moderate aerobic activity (swimming, brisk walking, etc.) or 75 minutes a week of strenuous aerobic activity (running, aerobic dancing, etc.) Although, in order to lose or maintain weight, you may need up to 300 minutes per week of moderate exercise. Workouts should be spread throughout the course of the week and should be at least 10 minutes long.
Strength Training: Strength training exercises (e.g. using weight machines, free weights, resistance bands, etc.) should be done at least twice a week. Make sure to train all your major muscle groups and leave at least one full day of rest in between workouts.
Diet for Weight Loss
- Cutting down sugar intake
- Eating fruits
- Eating an array of vegetables from all the subgroups (dark green, red and orange, legumes, starchy, etc.)
- Eating lean protein (e.g. poultry and fish)
- Eating healthy fats, such as olive oil, nuts, avocados
- Replacing refined grains with whole grains