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A double chin happens for three reasons: weight gain, genetics, or age-related skin sagging. Sometimes all three at once (thanks, universe). The good news is you’ve got options ranging from free exercises you can do on the couch to medical procedures that’ll set you back a few thousand. Here’s what actually works.
1. Chin and Jaw Exercises
No equipment needed, no gym membership, no excuses. These target the platysma muscle that runs from your jaw down your neck.
Jaw jut: Tilt your head back, push your lower jaw forward until you feel the stretch under your chin. Hold 10 seconds. Do 10 reps.
Ball press: Stick a 25 cm ball under your chin and press down against it. 3 sets of 10 reps.
Tongue stretch: Stick your tongue out as far as it goes, then lift it toward your nose. Hold 10 seconds. 10 reps.
Do these daily. You won’t see results for 2-3 weeks minimum, and the evidence is mostly anecdotal, but they’re free and they won’t hurt.
2. Diet and Weight Loss
If your double chin showed up around the same time as extra weight everywhere else, this is your answer. No targeted fat loss exists (spot reduction is a myth that won’t die), but overall weight loss will thin your face out.
Cut processed food. Eat more protein. Stay in a calorie deficit. The boring advice works because it’s true. As the number on the scale drops, your face is usually one of the first places that shows it.
3. Chewing Gum
Sounds too simple. And honestly, the science is thin. A 2019 study showed gum chewing strengthens tongue and cheek muscles but doesn’t specifically target submental fat. But it does keep those jaw muscles active throughout the day, and some people swear by it as a supplement to actual exercises.
Sugar-free, obviously. You’re trying to lose a double chin, not gain cavities.
4. Mesotherapy and Kybella Injections
Kybella (deoxycholic acid) is the only FDA-approved injectable for submental fat. It’s synthetic bile acid that destroys fat cells on contact. Your dermatologist injects it under your chin in a grid pattern, the cells die, and your body hauls away the wreckage over the next few weeks.
You’ll need 2-4 sessions a month apart. Each one means 20+ needle pricks in your chin (not fun, but tolerable). You’ll swell like crazy for 3-5 days. But once those fat cells are gone, they’re gone for good.
Cost: $1,200-$1,800 per session.
5. Lipolysis and Liposuction
For when you want it gone now, not gradually.
Laser lipolysis melts fat with heat through a tiny incision. Takes about an hour under local anaesthetic, and you’re functional again in a few days. Bonus: it tightens skin a bit too.
Traditional liposuction is the big guns. Surgeon makes a small cut and vacuums the fat out. You’re down for 1-2 weeks, but once the swelling clears, the results are dramatic.
Here’s the catch: if you’ve got sagging skin instead of fat deposits, neither of these will fix it. They remove volume, not laxity.
6. Grow a Beard
Men only, obviously. A well-shaped beard along the jawline creates the illusion of definition where there isn’t any. It’s the cheapest, fastest option on this list. The catch: you need decent beard genetics, and you’ll need to maintain it. A scraggly, patchy beard draws more attention to the chin area, not less.
7. Get a Flattering Haircut
Layers that hit below the jaw, volume at the crown. Ask your stylist to add movement that draws the eye up and away from your chin. Skip chin-length bobs (they frame exactly what you’re trying to hide) and anything slicked back that exposes your full profile.
This won’t actually fix anything. But it’ll make you look better in photos while the exercises or injections do their work.