How To Reduce Double Chin & Face Fat? 12 Exercises You Need To Try!

If you’re overweight or have a higher fat mass, then a double chin may be the first noticeable sign of fat accumulation that other people notice. A double chin appears as a noticeable extra layer of fat beneath the chin, creating a sagging or fullness in the neck area.

A double chin and face fat are usually associated with weight gain, but they can also be caused by other reasons. Because of this, it is necessary to find out the main causes of a double chin before trying to lose it. 

While diet plays an integral role in reducing the appearance of that extra fat under your face, incorporating a simple home workout plan and home remedies can also help. However, you must realise that reducing a double chin overnight with diet and exercise is difficult. Consistent efforts to ensure adequate hydration and practising facial yoga are some more ways to get rid of a double chin.

In this blog, we will give you a deeper understanding of the causes of double chin and face fat and the options available to reduce it. Keep reading to learn more!

Table Of Contents

1. What Causes Face Fat And Double Chin? 
2. How Do I Slim My Face In 7 Days? 12 Exercises To Get Rid Of Double Chin & Face Fat
3. How To Reduce Double Chin Fat Fast? 6 Ways To Reduce Double Chin 
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References 
    

What Causes Face Fat And Double Chin? 

Here are the most common causes of double chin and facial fat:

1. Excess Fat

Well, you guessed it! The most common causes of facial fat and a double chin are excess weight and fat. As you gain weight, fat is stored all over your body, including the face and chin. A sedentary lifestyle with little to no exercise can contribute to this fat accumulation, leading to a double chin. To lose a double chin, you need to cut your body fat percentage.

Also Read: 5 Best Exercises For Face Slimming And Reducing Double Chin! 

2. Poor Posture

Poor posture can contribute to facial fat and a double chin, especially if you spend a lot of time looking down at your laptop or smartphone for long periods. This position causes the muscles in your face and neck to relax, leading to a loss of skin elasticity over time. Bending your neck weakens the platysma muscle, which connects the neck to the chin, causing sagging and a less defined jawline. So, it’s time to straighten up and reduce your screen time! You can also do exercises to improve your posture. 

3. Ageing 

Age plays a significant role in developing a double chin. After age twenty, collagen production in the skin declines, reducing its elasticity and leading to sagging. This process becomes especially noticeable for women after menopause, causing the skin to loosen and form a double chin. 

Though ageing is inevitable, some factors like smoking, poor diet, and sun exposure can speed up skin ageing. Maintaining good skincare habits and eating healthy can help reduce these effects and slow down the sagging process.

Also Read: 6 Exercises for Seniors at Home for Fitness, Balance and Stability with a Complete 7-Day Workout Program

4. Genetics

If facial fat and a double chin run in your family, there's a good chance you might experience it, too. Genetics can play a role in the development of a double chin, although there's no specific gene responsible. Additionally, it may also contribute to weight gain or skin issues, making it more likely for family members to share similar traits.

Also Read: Causes Of Loose Skin After Weight Loss And 10 Ways To Tighten It

How Do I Slim My Face In 7 Days? 12 Exercises To Get Rid Of Double Chin & Face Fat

Here is a list of our selected exercises that can help you fight double chin in 7 days:

Also Read: Weight Loss for Women Over 40: Causes of Weight Gain, Best Weight Loss Diet And Tips

How To Reduce Double Chin Fat Fast? 6 Ways To Reduce Double Chin 

Here are some of the best tips and lifestyle changes you should apply to reduce your double chin and face fat:

1. Maintaining A Healthy Lifestyle

If you have a double chin and facial fat and want to remove it, then maintaining healthy habits and lifestyle should be your first step. This includes making positive lifestyle adjustments to help you manage your overall health and well-being.

Also Read: Implement 7 Health And Fitness Tips For Weight Loss Results!

2. Proper Diet & Exercise

Start by eating a balanced diet that's rich in fruits, vegetables, whole grains, lean protein and healthy fats. You can, thereby, maintain a healthy weight and reduce fat, as well as the appearance of a double chin and facial fat. You can start by implementing healthy food swaps for a healthier diet.

3. Regular Physical Activity

To lose weight and fat, you should add regular physical activity to your daily routine, which will help reduce the appearance of a fatty double chin on your face. This can include simple activities like walking, jogging, swimming or cycling – anything that keeps you moving! But including strength training would be even better.

4. Good Posture

Maintaining good posture is more important than you may realise when it comes to reducing the appearance of facial fat and a double chin. Standing or sitting upright with your shoulders back and your head up can help strengthen your neck and chin muscles, which reduces skin sagging and the appearance of a double chin. 

Also Read: Discover The Most Effective Workout Routine For Back Strength And Posture!

5. Face, Neck and Shoulder Exercises

Consider incorporating face, neck and shoulder exercises into your routine to combat facial fat and a double chin. This will help strengthen and tone these muscles, creating a more defined jawline.

6. Ergonomics At Work & Home

Focusing on ergonomics at work and home can help prevent facial fat and a double chin. Use a supportive chair, position your computer screen at your eye level, and take regular breaks to stretch and move. These simple changes can improve your posture, boost overall health, and reduce a double chin over time.

Also Read: World Spine Day 2024: Importance, Theme, Impact of Sedentary Lifestyle & Ergonomics And Awareness Activities 

Expert’s Advice

Many people have a double chin they want to get rid of. And the good news is that there are many ways to reduce its appearance. You can achieve a defined and youthful-looking jawline by maintaining a healthy lifestyle, performing targeted exercises, and considering non-surgical or surgical treatment options. However, remember that everyone's body responds differently to treatment, and there is no one-size-fits-all solution.

Health Expert 
Lavina Chauhan

The Final Say

A double chin can affect self-esteem and body image, but the best way to reduce it is through exercise. While it's unrealistic to expect overnight results without surgery, patience is key. The time it takes to see improvement depends on the size of the double chin, so stay consistent and keep your chin up—results will come!

FAQs

1. How can I slim my face and double chin, or how can I get rid of double chin and face fat?

Incorporate exercises like chin tucks and jaw movements, which target specific areas in the body to slim the face, thereby reducing the appearance of a double chin. More generally, maintaining a healthy diet and staying hydrated is said to promote overall fat loss.

2. How to reduce double chin and face fat with exercise?

Exercises such as the chin-to-ceiling stretch, lion's roar, and mouth exercises can effectively target the muscles in your neck and jaw. Aim to perform these exercises 10-20 times daily for the best results.

3. What causes face fat and double chin?

Face fat and double chins can be caused by factors like genetics, weight gain, ageing, or poor posture. Lifestyle factors such as diet and physical inactivity also lead to this kind of fat build-up.

4. Why am I skinny but have a double chin?

A double chin can occur even if you're skinny due to genetics, which may cause your body to store fat in that area regardless of overall weight. Also, factors like poor posture, ageing, and a lack of muscle tone can contribute to the appearance of a double chin, making it a common concern for many individuals.

References 

• https://bebodywise.com/blog/how-to-reduce-double-chin/
• https://www.stylecraze.com/articles/how-to-get-rid-of-double-chin/
• https://www.truemeds.in/blog/how-to-reduce-double-chin
• https://health.clevelandclinic.org/how-to-get-rid-of-a-double-chin
• https://evaskinclinicpune.com/blogs/understanding-the-causes-of-a-double-chin/
• https://clinicdermatech.com/blog/4-possible-causes-of-a-double-chin/
• https://www.skinworksny.com/blog/what-causes-a-double-chin
• https://www.onlymyhealth.com/exercise-to-reduce-face-fat-and-get-slim-face-in-hindi-1673001367#google_vignette
• https://bebodywise.com/blog/how-to-reduce-double-chin/

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