A double chin, also known as submental fat, is a common condition that occurs when a layer of fat builds up below your chin. This can happen due to aging or genetics, but it is typically related to weight gain.
It can be a source of insecurity and contribute to a sleep disorder called obstructive sleep apnea, which has been linked to excess fat deposition in the neck area.
More Exercise May Help
Despite some claims that specific neck exercises can help tone the muscles and reduce fat in this area, there isn’t strong evidence supporting targeted fat loss.
If you want to lose the weight that shows up in your double chin area, you’ll need to focus on losing weight overall. Weight gain in your chin and neck area may be more noticeable, but it is usually just a representation of excess body fat all over.
Focus on increasing the amount of time you spend physically active each day. Health recommendations typically suggest 150 minutes of exercise activity every week, but more may be necessary if you’re trying to lose weight.
Walking, running, biking, swimming, or playing sports can be a fantastic way to burn more calories and promote weight loss throughout your body, including your double chin area.
Diets For Weight Loss
When it comes to shedding pounds, the way you eat is substantially more important than how much you move—but both are important.
Many dietary programs exist to help your weight loss goals, and there isn’t a one-size-fits-all diet that is best for everyone. The best approach is to work with your primary care physician and other healthcare providers to create an individualized plan that is tailored to your specific priorities and health needs.
That being said, some general dietary guidelines include:
- Eat a lot more fruits, vegetables, whole grains, nuts, and seeds
- Limit or avoid ultra-processed meals, sugary drinks, and alcohol
- Minimize your intake of refined carbs, such as white bread and pasta
- Eat protein-rich foods, such as lean meats, fish, tofu, legumes, and eggs
- Use vegetable cooking oils instead of solid fats, such as butter
- Drink plenty of water throughout the day
- Reduce your portion sizes
- Increase the amount of time between eating periods
Clinical Procedures For Your Double Chin
If you’re struggling to lose weight around your chin, some invasive procedures may be able to help you.
Liposculpture is a fat-removal procedure that can be used to target small areas of fat, such as the double chin area. They remove the fat by using liposuction or lasers. The area is contoured to create a more defined look.
Another potential intervention is mesotherapy. This involves 20 or more injections of deoxycholic acid, which is a bile acid that helps to dissolve fat.
These procedures have the potential to help improve your appearance, but they come with risks and potential side effects that should be considered before moving forward.
Speak with your physician about these procedures’ potential benefits and risks to see if they are right for you.
