Let’s be real. Nobody wakes up, looks in the mirror, and thinks, "Man, I really love how my jawline is disappearing into my neck." It’s frustrating. You’re taking a selfie, you tilt your head just a fraction too low, and suddenly there it is—the submental fullness that everyone politely calls a double chin. You’ve probably spent late nights scrolling through TikTok watching people rub their faces with jade rollers or doing weird tongue exercises that look like they're trying to catch an invisible fly. Honestly, most of that is junk.
If you're asking how do I get rid of a double chin, you need to understand that this isn't just about "being fat." That’s a massive misconception. I've seen marathon runners with double chins and people who haven't stepped foot in a gym for a decade with jawlines sharp enough to cut glass. It’s a mix of genetics, anatomy, and how your body decides to store its resources.
The Anatomy of the Under-Chin Area
Before you go buying some "chin-slimming strap" from an Instagram ad, look at the science. The "double chin" is technically submental fat. It sits just below the dermis and above the platysma muscle. Sometimes, what you're seeing isn't even fat. It’s skin laxity. As we age, we lose collagen and elastin. The skin just... hangs.
Gravity is a jerk.
Then there’s the hyoid bone. Its position in your neck determines how sharp your jawline looks. If your hyoid bone is set lower or further forward, you’re genetically predisposed to have less of a "chiseled" look, regardless of your body fat percentage. Dr. Barry Eppley, a well-known plastic surgeon, often points out that skeletal structure is the foundation. If the "shelf" isn't there, the "curtain" (your skin and fat) won't hang right.
Diet and Exercise: The Hard Truth
Can you spot-reduce fat? No. You can’t.
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If a fitness influencer tells you that doing 50 "neck lifts" a day will melt the fat under your chin, they are lying to you. Exercises can strengthen the muscles, sure. But fat loss happens systemically. When your body is in a caloric deficit, it pulls energy from fat cells across your entire body. Unfortunately, the chin is often the last place to let go, especially if your family history suggests that’s your primary storage depot.
However, posture matters more than people think. "Tech neck" is a real thing. When you spend eight hours a day hunched over a laptop or staring down at a smartphone, you’re shortening the muscles in the front of your neck and weakening the ones in the back. This causes the skin to bunch up and makes any existing fat look ten times more prominent. Sit up. Pull your shoulder blades back. It won’t "burn" the fat, but it immediately changes the visual profile of your neck.
Medical Interventions That Actually Do Something
If lifestyle changes aren't cutting it, you have to look at clinical options. This is where things get interesting—and expensive.
Kybella (Deoxycholic Acid)
Kybella is the only FDA-approved injectable treatment for submental fullness. It’s essentially a synthetic version of a bile acid your body naturally produces to break down dietary fat. When injected into the chin, it destroys the cell membranes of fat cells. Once they're gone, those cells can’t store fat anymore.
But here’s the kicker: it hurts. A lot. Most patients describe a heavy, burning sensation during the injection. And the "bullfrog" effect is real. Your neck will swell significantly for about a week. You usually need two to four sessions spaced months apart. It’s not a "lunchtime procedure" despite what the marketing says. You will look like you’ve been stung by a very angry hornet for a few days.
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CoolSculpting (Cryolipolysis)
This uses cold to kill fat cells. A small applicator is vacuum-sealed to your chin, freezing the fat without damaging the skin. Over the next few months, your lymphatic system flushes out the dead cells. It’s less invasive than Kybella, but it only works if you have "pinchable" fat. If your double chin is caused by loose skin rather than actual fat, CoolSculpting will do absolutely nothing for you.
Submental Liposuction
If you want a one-and-done solution, this is the gold standard. A surgeon makes a tiny incision under the chin, inserts a cannula, and sucks the fat out. It’s surgery, yes, but the recovery is surprisingly fast. The results are immediate and often more "crisp" than non-invasive methods. The American Society of Plastic Surgeons notes that liposuction allows for actual contouring that needles just can't match.
The Myth of the Jawline Exerciser
You’ve seen the rubber balls you chew on to "build your jaw muscles." Stop. Just stop.
Overworking the masseter muscles (the chewing muscles) can actually lead to TMJ issues, headaches, and a "square" face shape that might not be what you’re looking for. Plus, building muscle under a layer of fat just pushes the fat out further. It makes the problem look worse. Focus on your overall body composition and skin health instead.
Non-Surgical Skin Tightening
Sometimes the question isn't "how do I get rid of fat?" but "how do I tighten this saggy skin?"
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- Ultherapy: Uses ultrasound energy to heat the deep layers of the tissue, triggering collagen production. It’s famously uncomfortable—some say it feels like tiny electric shocks—but it’s one of the few ways to get a "lift" without a scalpel.
- Radiofrequency (RF) Microneedling: Devices like Morpheus8 or Profound RF combine needles with heat. This creates "micro-injuries" that force the skin to rebuild itself tighter and smoother.
Actionable Steps to Take Right Now
If you're serious about tackling this, don't just throw money at the first clinic you find. Start with a methodical approach to see where the issue actually lies.
1. The Pinch Test. Tilt your head down and pinch the area under your chin. If you can grab a significant "roll," it’s likely fat. If you pinch and it feels like thin, crepey paper, it’s a skin elasticity issue. Treatments for fat won’t fix skin, and vice versa.
2. Audit Your Salt and Alcohol Intake. Water retention is a massive contributor to "face puffiness." If you wake up with a double chin that seems to get better by the evening, it’s likely inflammation or edema. Cut the sodium, drink more water, and see if the "fat" magically disappears in a week.
3. Check Your Thyroid. Sometimes a "full neck" isn't fat at all—it's an enlarged thyroid gland (goiter). If you feel a lump or have other symptoms like unexplained fatigue or weight changes, see a doctor before you see an aesthetician.
4. Improve Your "Tongue Posture." There is a technique called Mewing. While the long-term "bone-shaping" claims are controversial, the immediate effect is real. Rest your entire tongue (including the back part) against the roof of your mouth. This engages the submental muscles and pulls the floor of the mouth upward, instantly sharpening the jawline. Practice making this your default resting position.
5. Consult a Board-Certified Professional. Don't go to a "medspa" where the primary injector is a weekend-certified technician. If you’re considering needles or lasers, you want someone who understands the complex anatomy of the neck—nerves, glands, and all. Ask for before-and-after photos of patients with your specific "type" of chin.
Getting rid of a double chin is rarely a quick fix. It’s a marathon of systemic health, proper posture, and, if necessary, targeted medical intervention. Stick to the science, ignore the "hacks," and be patient with the process.
Key Takeaways for Lasting Results
- Weight management is the foundation, but it won't fix genetic fat pockets or bone structure.
- Sunscreen is mandatory. UV rays destroy collagen, leading to the "turkey neck" that mimics a double chin.
- Sleep on your back. Smushing your face and neck into a pillow for eight hours a night encourages skin folding and laxity.
- Manage expectations. No non-invasive treatment provides "surgical" results. Be prepared for subtle improvements rather than a total transformation unless you go the liposuction route.