How to get rid of a double chin: causes, what works, and what exercises can't do
How you get rid of a double chin depends on the cause. If it is fat, lose body fat overall, because chin exercises do not burn the fat under your chin. If it is posture or camera angle, change how you hold your head. Jaw shape, loose skin and stubborn fat are different. A board-certified doctor can explain the medical options for those.
Lookist scores your chin and jawline from one front photo, with a note for each, so you can compare scans over time.
Download Lookist for iPhoneWhat is a double chin?
A double chin is a fold or bulge under your jaw, where your chin meets your neck. Doctors call the fat there submental fat, which means fat below the chin. But fat is only one of several causes.
Cleveland Clinic lists three main ones: extra weight, genetics and loose skin. Posture and the shape of your jaw and chin also change how big the fold looks, especially in photos. The fix depends on which one you have, so start by finding your cause.
What causes a double chin? Find your type
Use this table with a mirror and a side photo. Many people have two causes at once, often fat plus posture.
| Cause | How to tell | What helps |
|---|---|---|
| Body fat | Your cheeks and neck are also fuller. You can pinch a soft layer under the chin. | Overall fat loss: calorie deficit, protein, training, sleep |
| Genetics | Lean family members have it too. It stays even at a lean weight. | Posture and photo habits. Medical options if it bothers you. |
| Loose skin | The skin folds or hangs, often after big weight loss or with age. Little to pinch underneath. | Sun protection slows more loss. Skin tightening is medical. |
| Posture and phone neck | It shows when you look down and mostly goes when you stand tall with your chin level. | Head position, screen at eye height, chin tucks for posture |
| Short or set-back chin | From the side, your chin sits behind your lips and the jaw-to-neck angle is soft. | Beard shape and photo angle. An orthodontist or surgeon can assess the jaw. |
| Swelling | It came on fast, is tender, or is on one side. | See a doctor |
How to lose a double chin from fat
If fat is the cause, the only reliable non-medical fix is overall fat loss. You cannot burn fat from under your chin with chin exercises. Spot-reduction studies keep finding that training one area does not take fat from that area.
Cleveland Clinic says the same about chin fat: stronger neck muscles do not mean less fat. The plan is the same as for face fat. Eat in a small deficit, get enough protein, lift and move, cut late salt and alcohol, and sleep. The face fat guide gives the full plan.
Can a double chin be genetic?
Yes. Cleveland Clinic notes that some people inherit a stronger jawline and others a softer one, even without extra weight. Your jaw length, chin position and where your body stores fat are all largely inherited.
A twin study of 1,380 women found that genes explain more than 70% of the variation in face size. So a lean person can still have a soft neck line. That is not a sign you are doing anything wrong.
If yours is genetic, work on posture, grooming and photo angle. If you choose, talk with a doctor about medical options.
Can bad posture or phone neck cause a double chin?
Posture changes how big the fold looks. When you drop your head to look at a phone, the skin and fat under your jaw bunch up. Stand tall with your chin level and much of that fold flattens out.
Posture does not create fat. But if you spend hours with your head down, people see that view. Your front camera sees it too when you hold the phone low.
- Stand with your back against a wall, heels a few inches out.
- Look straight ahead with your chin level, not up or down.
- Gently slide your head straight back until the back of your head touches the wall. Keep your chin level.
- Hold for 5 seconds, then relax. Do 10 reps once or twice a day.
- Raise your phone and laptop screen closer to eye height during the day.
Do double chin exercises work?
Chin tucks, jaw jutting, tongue presses and ceiling kisses strengthen muscles in the neck and jaw. They do not burn the fat under your chin. Cleveland Clinic says no research shows a natural way to lose a double chin beyond diet and overall exercise.
The chin tuck above is still worth doing, as a posture drill. It trains you to hold your head in a position where the fold is smaller. Do not overdo jaw exercises: Cleveland Clinic warns that overworking the jaw can strain it and lead to TMJ problems.
How to hide a double chin in photos
A low camera angle is the most common reason a double chin shows in photos. These steps work in a minute and cost nothing but practice.
- Hold the camera at eye level or slightly above, never below your chin.
- Push your forehead and chin slightly forward toward the camera, then tip your chin down a little. It feels odd but looks clean.
- Put your tongue on the roof of your mouth for the photo. It firms the area under the chin.
- Face soft light from a window so the shadow under your jaw is defined.
- Turn your head a little to one side, so the camera sees the line of your jaw.
- Step back and zoom in slightly instead of holding the phone close.
What medical treatments exist for a double chin?
Medical options exist for fat or loose skin that stays after you have tried the above. They are for adults, and they all carry risks. Talk to a board-certified dermatologist or plastic surgeon about which, if any, fits you.
Deoxycholic acid injections
Deoxycholic acid (sold as Kybella in the US) is an injection that breaks down fat cells. The FDA approved it in 2015 for moderate to severe fullness from fat under the chin in adults. A treatment uses many small injections, and the label allows up to 6 treatments at least one month apart.
Common side effects include swelling, bruising, pain, numbness and redness at the injection site. The label also warns about trouble swallowing and injury to a nerve near the jaw. That nerve injury can make your smile uneven for a while. In a follow-up of the main trials, most people who improved still had the result three years later.
Cryolipolysis
Cryolipolysis uses controlled cold to destroy fat cells without cutting the skin. A 2016 study treated 60 people under the chin. Ultrasound showed the fat layer got about 2 mm thinner on average, and 77% reported visible fat loss. It works on small amounts of pinchable fat, not loose skin.
Liposuction and neck lift
Chin liposuction removes fat through small cuts. A neck lift tightens muscle and removes extra skin, so it is the option for loose skin rather than fat. Both are surgery, with recovery time and risks such as bleeding, infection and uneven results. The NHS liposuction page explains these risks.
Source: US FDA: KYBELLA (deoxycholic acid) injection prescribing information
Does a double chin go away?
If fat causes it, it gets smaller as you lose body fat. If posture causes it, it goes when you change how you hold your head. If genetics, chin shape or loose skin cause it, weight loss alone may not change it much.
Give each change time before you judge it. Posture and photo changes show the same day. Fat loss shows over weeks to months. Retake the same side photo every few weeks. A side view shows the chin and neck line better than a front view.
Teens should know that the jaw and chin keep growing through the teen years. Chin position also changes with orthodontic treatment for bite problems. If your chin looks set back and you have bite issues, ask a dentist or orthodontist.
Can a beard hide a double chin?
Yes, if you shape the neckline right. A neckline that is too high makes the area under the jaw look bigger. One that is too low lets the beard hang over the fold.
Set the neckline about one to two finger widths above your Adam's apple. Curve it back toward the angle of your jaw below each ear. Keep the beard a bit fuller along the chin and jaw. Fade the length down toward the neck. The jawline guide covers beard shaping in more detail.
Track your chin and jawline with Lookist
Lookist scores 15 features from one front photo, including chin and jawline, each with a written note. You also get an overall score out of 10 and a potential score.
Scan history lets you compare past scans and scores. That is an honest way to see whether fat loss or posture work changes your chin. Keep the same camera height for every scan, because a low camera alone can create a double chin.
Frequently asked questions
How can I get rid of my double chin fast?
For photos, raise the camera and push your chin forward and down. For the next few days, cut salt and alcohol to reduce puffiness. For a lasting change, the cause decides the fix. Fat needs overall fat loss, which takes weeks to months.
Do double chin exercises work?
They strengthen neck and jaw muscles but do not burn the fat under your chin. Cleveland Clinic says there is no research showing chin exercises remove chin fat. Chin tucks are still useful as a posture drill.
Why do I have a double chin when I am skinny?
Genetics, a short or set-back chin, loose skin or posture can all cause a double chin in lean people. Cleveland Clinic notes some people inherit a softer jawline. Looking down at a phone also makes the fold look bigger.
Can a double chin be genetic?
Yes. Your jaw length, chin position and fat storage are largely inherited. Twin research shows genes explain much of the variation in face size and shape.
Does losing weight get rid of a double chin?
If fat causes it, yes, it gets smaller as your body fat drops. If loose skin, genetics or jaw shape causes it, weight loss may not remove it.
Does a double chin go away with age?
Usually not on its own. Skin tends to loosen with age, which can make the fold more visible. Teens may see changes as the jaw keeps growing.
Can mewing fix a double chin?
There is no scientific evidence that mewing reshapes the jaw, according to the American Association of Orthodontists. Pressing your tongue to the roof of your mouth can firm the area for a photo. It does not remove fat.
Does looking down at your phone cause a double chin?
Looking down does not add fat, but it bunches the skin and fat under your jaw into a fold. If you spend hours that way, people see that view most. Raise your screen and hold your head level to make the fold smaller.
How do I know if my double chin is fat or loose skin?
Pinch the area under your chin while you look straight ahead. A soft, thick layer you can grab is mostly fat. Thin skin that folds or hangs with little underneath is mostly loose skin, which fat loss does not fix.
What is the best treatment for a double chin?
It depends on the cause. Fat loss helps fat. Injections, cryolipolysis or liposuction can treat fat that stays, and a neck lift treats loose skin. A board-certified dermatologist or plastic surgeon can tell you which fits.
Sources and product details
- Cleveland Clinic: how to get rid of a double chin
- Vispute and colleagues, 2011: The effect of abdominal exercise on abdominal fat (J Strength Cond Res)
- Djordjevic and colleagues, 2016: Genetic and environmental contributions to facial morphological variation, a 3D twin study (PLOS One)
- US FDA: KYBELLA (deoxycholic acid) injection prescribing information
- Improvements in submental contour up to 3 years after ATX-101, REFINE follow-up, 2021 (Aesthetic Surgery Journal)
- Kilmer and colleagues, 2016: Safety and efficacy of cryolipolysis for reduction of submental fat (Lasers Surg Med)
- NHS: liposuction
- American Association of Orthodontists: AAO warns against popular mewing trend (January 2024)
- Lookist on the App Store
For photo handling and account controls, read our privacy policy. For an issue with Lookist, visit support.
Put your report to use
Lookist scores your chin and jawline from one front photo, with a note for each, so you can compare scans over time.
Download Lookist for iPhone