There is no scientific evidence that reveals the causes of chin fat deposition; however, it can be associated with ⁽¹⁾

• Weight gain/obesity
• Genetics
• Jaw bone variations
• High-calorie diet

The above factors strongly predispose people to develop chin fat; however, chin fat can grow even in lean people. ⁽²⁾

Obesity is highly associated with the development of a double chin. Fat deposition occurs in most body parts, including in submental areas. ⁽³⁾

Treating obesity can help to get rid of double chin.

Submental fat is one of the most rigid fats to reduce. Like love handles, double chins resist exercise and even diet changes.

However, you can reduce chin fat by following means;

a. Jaw-jut;

• Close your mouth, protrude your jaw forward.
• Tilt your head and look at the ceiling.
• Hold it for 10-15 seconds, and you will feel a stretch in the submental muscles. ⁽⁴⁾
• Do it for 10-15 times.

b. Tongue-press;

• Press your tongue against the mouthroof.
• Lower the chin to touch the chest, and hold it for 5-10 seconds.
• Repeat it 10-15 times.

c. Ball-press exercise;

• Place a small ball(plastic air ball) between your chin and chest.
• Press your chin against the ball and hold it for 5-10 seconds.
• Repeat it for 10-15 times.

d. Lateral Jaw-jut;

• Do the same procedure as explained in the jaw-jut exercise.
• While doing the exercise, tilt your head left or right and hold it in this position for 5-10 seconds.
• Repeat it for 10-15 times.

e. Chewing gum;

• Chewing gum significantly increases the strength of jaw muscles and can help get rid of a double chin by toning the chin. ⁽⁵⁾

A diet containing essential nutrients can help lose weight and indirectly help get rid of double chin.

Avoiding a high-calorie diet is of prime importance, as it leads to fat deposition.

Learn more about high-calorie foods. ⁽⁶⁾

Following foods can help reduce your weight, i.e.

• Fruits(Especially those containing high fiber, e.g., passion fruit, apple, etc.)
• Vegetables(Beetroot, spinach, cauliflower)
• Ω-3 and Ω-6 Fatty acid-containing oils(Fish oil, flaxseeds, and sunflower oil)

You can tone your jawline and submental muscles by adopting the exercise mentioned earlier and dietary modification. However, you can consider surgery as an ultimate path if,

• Impacting QOL(Quality of life)
• Causing complications, i.e., sleep apnea.

Surgical options include;

1. Liposuction⁽⁷⁾
2. Lipolysis⁽⁸⁾
3. Kybella(injectable drug that induces fat absorption)⁽⁹⁾
4. Retrognathia surgical repair⁽¹⁰⁾

Like love handles, the double chin demands consistency to achieve submental fat loss results quickly. As discussed above, lifestyle changes are the mainstream treatment option to get rid of double chin without surgery.

Surgical options should be considered when you want fat loss in a very short period or if you have OCD because of the lousy face shape.

1. https://www.webmd.com/beauty/how-to-get-rid-of-a-double-chin
2. https://www.dermlounge.com/cosmetic-injectables/why-do-i-have-a-double-chin-when-im-not-overweight/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC8617936/#:~:text=Fat%20accumulation%20in%20the%20submental,15%2C20%2C21%5D.
4. https://www.youtube.com/watch?v=RVTnQMtBGTU
5. https://www.reddit.com/r/mythbusters/comments/sy0l1n/does_chewing_gum_regurarly_really_strengthen_your/
6. https://www.sciencedirect.com/topics/medicine-and-dentistry/high-calorie-diet
7. https://www.hopkinsmedicine.org/health/wellness-and-prevention/double-chin-surgery-what-you-need-to-know
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC6128158/
9. https://www.webmd.com/beauty/what-to-know-about-kybella-for-double-chin-removal
10. https://www.institutomaxilofacial.com/en/tratamiento/orthognathic-surgery-mandibular-retrognathia-or-class-2/