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How to get rid of a double chin without surgery

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Humans are masters at finding flaws in themselves—physical or otherwise. A common physical insecurity many people have is a double chin. Also known as submental fat, a double chin is when a layer of fat forms below your chin. It can be caused by weight gain, loose skin as a result of aging, or simply genetics. 

Of course, there’s nothing wrong with a double chin. But as common as double chins are, not everyone who has one is comfortable with it. If this is you, there’s good news: you don’t need to get invasive surgery to potentially get rid of—or at least reduce the appearance of—your double chin. There are several fast and natural methods you can try right at home! You won’t see overnight results, nor will you be able to get rid of a double chin in minutes (even with surgery). But with consistency and dedication, you may be able to significantly reduce the appearance of your double chin in a week or so. From lifestyle changes to facial muscle exercises, read on for strategies that can help you naturally achieve a more defined jawline.

Diet and Exercise 

If the excess fat around your chin is related to being overweight, you may be able to get rid of—or at least reduce—your double chin with a healthy diet and regular exercise. 

Some general guidelines for healthier eating practices are:

  • Eat more fruits and vegetables daily 
  • Avoid processed and sugary foods
  • Go for lean protein, like poultry or fish
  • Eat healthy fats like avocados, olive oil, and nuts 
  • Drink water 

As far as exercise, aim for at least 30 minutes of moderate to high-intensity physical activity per day. If you stay regimented and lose weight, you may notice your double chin get smaller, too. 

Facial Exercises 

Another way to potentially reduce your double chin naturally is through facial exercises. It hasn’t been scientifically proven that facial exercises work to get rid of a double chin, but there is anecdotal evidence. 

Here are a few facial exercises you can try that may help make your double chin smaller:

  1. Chin-to-ceiling: For this facial exercise that works the neck and jaw muscles, stand or sit with your spine straight and tilt your head to a position that has you looking up at the ceiling. Then, with your head tilted, move your lower jaw forward toward the ceiling. Hold this position for 10 seconds, and then release. Do this 10-20 times per day. 
  1. Tongue stretch: Look straight ahead and stick your tongue out as far as you can. Then, lift your tongue up toward your nose. Hold this position for 10 seconds and then release. Do three sets of 8-10 reps. 
  1. Ball exercise: Place a soft, 9- to 10-inch ball under your chin against your neck. Press your chin down against the ball. Do three sets of 8-10 reps. 
  1. Neck stretch: Sitting or standing with a straight spine, tilt your head back and look at the ceiling. Then, press your tongue against the roof of your mouth. Hold this position for 5 to 10 seconds and release. Repeat 10 times. 
  1. Cheek swishing: This is a facial exercise many people already do on a daily basis without even thinking about it. You can use water (or any other beverage) to help, but you can also do this exercise with just air. Simply swish around your cheeks for 5 to 10 minutes. Do this 10 to 20 times per day. 

Good Posture 

Good posture is important for your overall health, and can reduce the prominence of a double chin because it engages the neck muscles, preventing sagging and promoting a more defined jawline. Keep your spine straight, shoulders back, and your head held high. Avoid slouching, especially when sitting for long periods of time. Posture won’t eliminate a double chin, but rather gives the illusion of a smaller double chin. 

So, how can you get rid of a double chin without surgery?

If your double chin is related to weight, it is definitely possible to get rid of or reduce the appearance of it, but there’s no guarantee. However, consistency and dedication are key.

On the other hand, if your double chin is genetic or caused by loose skin, it may be more difficult to get rid of. For sagging skin in particular, surgery may be your best option. 

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