How to get rid of double chin: Simple Exercises & Diet

Looking for a way to get rid of chubby cheeks and unwanted fat near your chin? Well, we know it is unappealing to most of us. It is surely not alarming but we want our body to be in the best shape.
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An extra layer of fat that develops beneath the chin causes a double chin. It is also known as submental fat. It is often associated with weight gain. However, you don’t have to be overweight to have one. So, how to get rid of double chin? The truth is, just like the rest of your body needs exercise, your facial muscles also need exercise to tone and tighten the skin on your face. The causes of double chin are various depending from one individual to the other. To name a few causes – age, diet, weight, posture and genetics. 

For most people, double chin is a combination of fat deposition, excess loose skin or both. There are several exercises that you can try to single that double chin and strengthen that area. Along with the exercises listed below, your diet also plays an important role. You cannot neglect that. 

Decreasing Double Chin Through Exercsise:

  1. Ball Exercise 

The ball squeeze exercise is done best from a seated position with straight back and relaxed shoulders.  Place a 9-10 inch ball under your chin. Press the ball with your chin in a firm motion. The ball should be easy to squeeze. Do this for 25 times during each sitting. 

Double Chin

  1. Tongue Stretch

In this exercise, you need to stretch your tongue out as far as it goes. It is also called the yawning lion exercise. This helps to strengthen the muscles of the chin, neck and face. Be in a relaxed position. If it is done correctly, the muscles of the chin, face and neck strengthen. Push the tongue out for 10 seconds and relax. Repeat this for 10 times during each sitting. 

Tongue Stretch

  1. Chewing Gum

This is a minor workout for the face muscles, especially the jaw. If you chew gum regularly, you may notice an overall fat loss in the chin area. Chewing gum can help people who are losing weight to reduce the number of calories in their diet.

Chewing Gum

  1. Jaw Jut

Tilt your head backwards and look at the ceiling. Turn your head right and slide your bottom jaw forward. Hold this position for 5-10 seconds and release. Repeat the same with your left side. This exercise is great for strengthening the muscles.

  1. Neck Rotations

This exercise helps you move all the muscles around your chin and jaw. Stretch your neck from side to side. Do this for about 10 times: clockwise and anticlockwise. 

  1. Kiss the Sky

Stand straight with your shoulders and arms loose and relaxed. Tilt your head backwards and look up at the ceiling. Pucker the lips and try to kiss the sky. Extend them as far as you can go. Make sure the area beneath your chin is stretching while you do this. If done correctly, the muscles throughout the neck and chin should feel flexed but comfortable at the same time. Hold this position for 10-20 seconds. Repeat it for 10-15 times during each sitting. 

  1. Say X-O

All you need to do is say X-O repeatedly. This moves the muscles of your jaws, cheeks and neck, which burns fat. Do this for 12 times in 3 sets. 

Decreasing Double Chin Through Diet:

  • Avoid fried foods
  • Avoid processed foods
  • Eat low-fat dairy products
  • Eat lean protein
  • Eat healthy fats
  • Reduce your sugar intake
  • Eat more fruits and vegetables
  • Choose whole grains over refined grains

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