Your weight, age and genetics all play a role in whether or not you have a double chin. But if your goal is to get rid of it, losing weight may help your double chin go away. Here's how to lose weight safely, plus other possible ways to remove chin and neck fat.
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Eating a balanced diet and exercising regularly can help you lose weight throughout your body, including beneath your chin.
Causes of a Double Chin
A number of factors can contribute to a double chin (and whether or not it can ever go away), according to Johns Hopkins Medicine. These include:
- Weight gain
- The position of your airway
Age can also be a factor, according to the U.S. National Library of Medicine. That's because you lose muscle tone and collagen as you age, which can make the skin on your neck sag.
Does Losing Weight Get Rid of a Double Chin?
So, if you lose weight will you lose your double chin, too? Because weight gain is a primary cause of a double chin, losing weight may indeed help you get rid of it.
But it's important to note that you can't target weight loss to one specific body part, like your chin, according to the American Council on Exercise. Instead, losing weight throughout your body can help a double chin go away, along with excess fat in other areas.
Eating a balanced diet and exercising regularly are two key components of any weight-loss endeavor, according to the Mayo Clinic. Here's how to get started with each habit.
Dieting for Weight Loss
There's no specific diet for double chin weight loss. But eating nutritious meals can help you lose weight throughout your body, according to the Mayo Clinic. Your diet should include foods and nutrients such as:
At the same time, limit or avoid the following foods:
You'll also need to create a daily calorie deficit to help you lose weight, per the Mayo Clinic. Cutting 500 to 1,000 calories per day will typically help you lose weight — around your chin and otherwise — at the safe and sustainable pace of about 1 to 2 pounds per week.
Eating too few calories can deprive you of necessary nutrients. Don't let your calorie intake dip below 1,200 calories per day if you're a person assigned female at birth or 1,500 calories per day if you're a person assigned male at birth, except under doctor supervision, per Harvard Health Publishing.
Exercising for Weight Loss
Physical activity can also contribute to your daily calorie deficit, according to the Mayo Clinic. The Physical Activity Guidelines for Americans recommend adults do 150 minutes of moderate aerobic activity (or 75 minutes of intense cardio) and at least two strength training sessions per week.
Though physical activity can't target chin weight loss specifically, doing chin exercises can help strengthen and tone the area.
Other Ways to Get Rid of a Double Chin
Eating a nutritious diet and exercising are the safest ways to lose weight throughout your body, including your double chin. That said, there are certain medical treatments may reduce chin and neck fat. Only an experienced doctor should perform these procedures, which include:
Lipolysis is a treatment that involves getting injections of chemicals that destroy fat cells, according to the American Society of Plastic Surgeons (ASPS). For instance, deoxycholic acid (also known as Kybella) is an FDA-approved drug commonly used for this procedure.
You may need up to six treatments, and should start noticing fat reduction after about two months. Per the ASPS, you may also experience the following side effects after your injections:
- Temporary feelings of hardness in the area
During this procedure, your doctor will make a small incision in your chin area and use a tube to suck out excess fat, according to Johns Hopkins Medicine. You may experience bruising and swelling for up to two weeks after liposuction as your body heals.
Certain surgeries, like face or neck lifts, remove excess fat and skin from your neck area, according to Johns Hopkins Medicine. However, it may take months to heal from these procedures. And some people may be at risk for complications due to the anesthesia used during these surgeries, including:
- People with serious health conditions
- People who smoke
- People who take anti-clotting medication
- Mayo Clinic: "Weight Loss"
- U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans, 2nd Edition"
- U.S. National Library of Medicine: "Aging Changes in the Face"
- Johns Hopkins Medicine: "Double Chin Surgery: What You Need to Know"
- American Council on Exercise: "Myths and Misconceptions: Spot Reduction and Feeling the Burn"
- Mayo Clinic: "Counting calories: Get back to weight-loss basics"
- Harvard Health Publishing: "Calorie counting made easy"
- American Society of Plastic Surgeons: "What is injection lipolysis?"