Having a double chin is often one of the first signs of being overweight, although some people who are within their ideal weight-height ratios can still have submental fat forming.

It can be a factor of genetics or aging. Whatever the reason is for that extra layer of fat under your chin, it’s seen as more bothersome than cute. If you have a double chin and want to lose it, there are several diet strategies and treatments that you might want to try out.


1. Avoid refined grains, sugars, and fried foods.

2. Consume lots of vegetables and fruits. Eat more lean proteins (fish and poultry) and healthy fats (nuts, avocados, olive oil).

3. Go for low-dairy food products.


1. Neck stretches.

Tilt your head backward so you are looking at the ceiling and then press your tongue against the roof of your mouth. Hold this pose for up to 10 seconds and then release. Do it repeatedly several times a day.

2. Ball exercises.

Get a 10-inch ball and tuck it under your chin, then press downward against it for a few seconds. Do this at least 25 times per day to help get rid of your double chin.

3. Straight jaw nut exercise.

Tilt your head backward ’til you’re looking at the ceiling, then push your lower jaw forward until you feel a stretch on the chin area. Hold this position for up to 10 counts and then bring your head back to a neutral pose before repeating the entire exercise.


Depending on what your doctor says, you can try mesotherapy or lipolysis (liposculpture). Mesotherapy is a slightly invasive procedure that dissolves fat the gradual way. It takes around 20 treatments for a complete double chin removal, but it also depends on your specific case. Treatments should also be done just once a month to be safe. Meanwhile, lipolysis is a procedure that melts fat and requires only a local anesthetic to complete. However, it will not work to boost the elasticity of the skin, which may need you to undergo another procedure.

Despite the existence of such treatments, health experts say that the best way to get rid of double chin is still to eat and live healthily. Changing your diet and lifestyle will do wonders for your overall wellness, as well.

child obesity
Dana Garcia, 8, weighs 198 pounds, about 143 pounds above the average weight for her age. Pictured at the Zeta Clinic of the Chubs Heart foundation in Medellin, Colombia, on Feb. 26, 2015. REUTERS