How to Get Rid of a Double Chin Through Diet and Exercise

get rid of double chin

With the corona pandemic upon us, the world is restricted to the confines of their home with little to no contact with the outside surrounding. This leaves us at the mercy of our laidback and indulgent lifestyle that further puts a strain on our health and well being.

That being said, being physically active is imperative. It ensures a sound mind that not only eases the pent up tension of social isolation but also keeps us heal and hearty amidst the prevailing conditions.

One of the most common conditions that people face is having a double chin. It seems unsightly to some people, and others find it as a setback to their self-confidence. Luckily, managing a double chin is quite easy, and one can get rid of it entirely through proper diet and exercise.

Let’s look at the potential causes of a double chin, and it’s management.

What Causes a Double Chin?

A double chin is an extra layer of fat around the jaw area. It has various causes which are as follows:

Excess Fat

The most common reason for having a double chin is simply an excess of fat in your body. When you gain weight, the fat tends to distribute uniformly around the body and hence around face and jaw too.

And because it’s on the head and neck region, it is the most conspicuous of all body fat. It tends to form a layer beneath your jawline resembling an extra chin.


One of the reasons we gain weight is due to poor posture and lack of exercise. During this period of isolation, we spend most of our time either surfing the internet on our laptops or phones.

And while doing so, we tend to position our neck at an acute angle to get a better view of the screen we are operating. This puts excess strain on our Platysma muscle, which unites our chin to the neck.

Over time, this muscle tends to lose its elasticity, and the skin around our jaw begins to sag, giving the appearance of an extra chin.


This is one of the reasons for having a double chin. Aging is a natural phenomenon that results in decreased elasticity of our skin. The idea behind this is the lack of collagen that depletes with age.

And because we have lesser collagen with increasing age, our skin begins to lose its firmness and hence sags.

This makes the jaw area look more pronounced and extensive.

How to Get Rid of a Double Chin?

Now that we have gone over some of the potential causes, let’s discuss how we can manage a double chin through diet and exercise.

Calorie Deficit Diet

healthy fruits and vegetables

As one of the leading reasons for a double chin is obesity, losing those extra pounds helps get rid of the double chin. Eating in a calorie deficit means that you consume fewer calories in a day than you usually do. Start with a more manageable target of let’s say 2000 kcal per day and gradually decrease it in increments, e.g., 1700,1500,1300 kcal and so on.

This will help you lose around 1-2 kgs per week, which is considered a healthy weight loss. Your target should be to eat lesser refined and processed foods and cut down on carbohydrates. You should dose up on your daily intake of fiber, and protein.

In short, losing weight and eating in a calorie deficit can be done in the following ways:

  • Incorporate more vegetables into your diet.
  • Cut down on sugar.
  • Abstain from fried foods and opt for air-fried items instead.
  • Portion control is essential.
  • Eat more fruits and whole grains.
  • Add in more lean protein into your diet.

Exercises That Focus Primarily on Double Chin

Let’s check out some quick exercises to get rid of that chin fat which is primarily targeted for the double chin and helps tone the muscle area around your chin.

Ball exercise

  • Put a small 10-inch ball beneath your chin.
  • Press on it firmly.
  • Repeat this at least 20-25 times a day.

Straight Jaw Jut

  • Tilt your head backward till you can see the ceiling.
  • Bring your lower jaw forward in such a way that it stretches your chin.
  • Hold this in place for 10-20 seconds.
  • Bring your head back to neutral.

Neck Stretch

  • Tilt your head backward till you can see the ceiling.
  • Press your tongue against the roof of your mouth.
  • Hold it in place for 10-20 seconds and then release it.

Bottom Jaw Jut

  • Tilt your head backward till you can see the ceiling.
  • Turn your head right.
  • Bring your lower jaw forward in such a way that it stretches your chin.
  • Hold this in place for 10 seconds and then release it.
  • Repeat the same process with your head towards the left.

Pigeon Face

  • Hold your lower jaw from both sides using your index finger and thumb.
  • Tilt your head forward.
  • Repeat this at least three times a day for a minimum of 10 seconds each.

Final thoughts

To sum it up, getting rid of a double chin is no difficult task. All it takes is persistence and motivation to help you lose that extra fat. Clean eating and regular exercises will speed up the process, and you’ll be double chin free in no time!

Remedies guru is a health and fitness blog that provides valuable information on home remedies and natural cures for common illnesses. Our goal with this blog is to educate readers how some herbs, fruits and vegetables, if eaten properly can be helpful in maintaining their overall health and also prevents them from illness and seasonal allergies . Some diseases and illnesses require medical treatment which is very important.