Double chins, or submental fat as it is also called, are a common condition where a layer builds up of fat below the chin. It can be caused by genetics or aging, but is usually related to weight gain.
This can cause insecurity, and lead to sleep disorders such as obstructive snoring .
More Exercise May Help
Despite claims that neck exercises can tone muscles and reduce fat, there is not strong evidence to support targeted fat loss .
You’ll have to lose weight in general if you want to reduce the double chin. The weight gain around your neck and chin may seem more obvious, but this is just an indication of body fat.
Increase the time spent being physically active every day. Most health recommendations suggest 150 minutes per week of physical activity, but if you are trying to lose weight, more time may be needed.
Exercises such as walking, running, cycling, swimming or playing sports are great ways to lose weight and burn calories. This includes the area around your double-chin.
Diets for Weight Loss
The way you eat and how much you exercise are both important when it comes to losing weight.
There are many dietary programs that can help you achieve your weight loss goal. However, there is no one diet that works for everyone. It is best to work with your doctor and other healthcare professionals to develop a plan tailored to your health and priorities.
That being said, some general dietary guidelines include:
- Consume more fruits, vegetables and whole grains.
- Avoid alcohol, sugary drinks and ultra-processed foods.
- Reduce your consumption of refined carbohydrates, such as pasta and white bread
- Consume protein-rich foods such as fish, lean meats and poultry, eggs, tofu and legumes
- Use vegetable oils as a substitute for solid fats such as butter
- Drink lots of water all day long
- Reduce your portion sizes
- Increase the time between meals
Clinical Procedures For Your Double Chin
Some invasive procedures can help you lose weight around the chin.
Liposculpture can be used for small areas of excess fat such as around the double-chin. The fat is removed by liposuction, or by lasers. The area is contoured for a more defined appearance.
Mesotherapy is another possible intervention. This treatment involves injecting deoxycholic, a bile-acid that dissolves fat.
Although these procedures can help you improve your appearance, they are not without risk and side effects .
Discuss with your doctor the potential risks and benefits of these procedures to determine if they’re right for you.
