How to Lose a Double Chin (Fat or Fluid): Causes, Exercises & Proven Fixes

by: Linda Robison / Facial Fitness Specialist @ ABZ

Wondering how to get rid of a double chin? While you can’t spot-reduce fat from your face, chin, or neck, you can firm and sculpt your jawline through a mix of lifestyle tweaks, facial massage, and skin-tightening techniques.

This guide covers all the possible causes—and what you can do about them.

What's causing your double chin?

Not all double chins are the same. For some, it’s extra fat. For others, it’s fluid retention, sagging skin, or genetics. Scroll down to find the section that fits your situation—or try them all for a combo approach.

1. Excess Fat 

If you're overweight or carry excess weight gain in your face, neck and upper body; the best way to reduce a double chin (lose submental fat) is of course - to lose weight.

2. Hereditary 

For some people, weight loss may not always reduce extra fat under the chin because they're genetically predisposed to this condition.

If other family members appear to have a double chin, chances are it's hereditary. 

3. Bloating

Some days, your chin looks puffier than usual—and it might not be fat at all. It could be fluid retention caused by a sedentary lifestyle, salty foods, travel, or even hormones. In this case, lymphatic drainage is your best friend.

Think it might be fluid, not fat? Then check out this simple lymphatic drainage massage for double chin. It helps de-bloat and tighten your lower face.

4. Sagging Skin

A double chin isn’t always caused by fat. As we age, skin and muscles can sag, creating the same look.

Here’s what happens:

• We lose fat in the cheeks and around the mouth.
• Muscles weaken and start to droop.
• Facial bones shrink, giving less support.

This causes the face to lose shape and shift downward—kind of like a melting candle. Even with little fat, the lower face can look fuller, creating the appearance of a double chin.

A double chin isn’t always caused by fat. Sometimes, what we think is “extra” under the chin is actually the result of sagging skin, shifting fat pads, and structural changes beneath the surface.

Here’s what’s going on:

• Fat volume decreases in the cheeks and midface.
• Muscles lose tone and begin to droop.
• Facial bones shrink, offering less support.

As a result, everything shifts downward—kind of like a melting candle. Even if there’s very little fat, the lower face can look fuller and softer, creating the illusion of a double chin.

The image above shows it clearly: the younger profile has a sharp, tight jawline, while the older profile has visible fullness under the chin—but not necessarily due to excess weight.

Note: Facial exercises really made a difference—see how my jawline looks noticeably firmer now!

What to do: Natural fixes & Pro help

A double chin can be caused by extra fat, fluid retention, or sagging skin and muscles.

While some at-home fixes can help lift and tone the area, professional treatments often deliver faster or more noticeable results—especially when genetics or stubborn fat are involved.

Let’s start with the most popular in-office options, then explore natural ways you can support your results at home.

Excess fat & Hereditary: What helps

Whether fullness under your chin is from excess fat or hereditary, lifestyle changes might not be enough—but facial exercises or targeted treatments like Kybella, CoolMini, or Ultherapy can still help define the area.

Many people are looking for the easiest, least expensive, non-surgical fix—and thankfully, there are options that can slim, tighten, or reshape the chin without surgery.

1. CoolMini™ (CoolSculpting for the Chin): Freezes and kills fat cells, which your body naturally eliminates.

• Best for: Noticeable fat pad with firm skin.
• Bonus: No needles, no downtime. Gradual results over a few months.

2. Radiofrequency (RF) Skin Tightening: Uses controlled heat to stimulate collagen and firm the skin.

• Best for: Mild to moderate sagging.
• Bonus: Also improves skin texture and elasticity.
• Examples: Thermage®, Exilis.

3. Kybella® Injections: Dissolves fat under the chin using deoxycholic acid.

• Best for: Small to moderate fat pockets.
• Note: Multiple sessions may be needed. Swelling is common after treatment.

4. Ultherapy® (Ultrasound Lifting): Lifts and tightens skin by stimulating deep collagen.

• Best for: Loose skin with little to no fat.
• Note: Non-invasive, with full results developing over 2–3 months.

5. Laser Lipo (Chin Lipolysis): Melts fat and tightens skin with laser heat.

• Best for: Stubborn fat + mild sagging.
• Note: Minimally invasive with a short recovery.

ABZ Tip: Keep in mind these treatments work best when paired with good habits and muscle tone. So if you're already doing face exercises, you're setting yourself up for even better results.

Bloating: What helps

If your double chin looks puffier some days than others, fluid retention could be the reason. The good news? It’s usually temporary—and there are simple ways to help move that excess fluid out.

One of the most effective methods is a face massage. It stimulates the lymphatic system, which helps your body flush out toxins and reduce bloating—not just in the chin, but all over the face. And as a bonus, it may even give your immune system a little boost.

“A lymphatic drainage facial is a soothing and relaxing massage that uses gentle but effective brushing motions to reduce swelling in the eye and neck area, as well as the rest of the face,” says Dr. Barbara Sturm from Aesthetic Medicine.

Curious how to try this at home? Check out my guide to lymphatic massage for a double chin for easy steps and simple tools you can use to help your face look fresher and more sculpted.

Sagging muscles? How to firm

Quick fixes usually treat just the surface—but facial exercises work deeper. By targeting the muscles under your chin and jawline, these moves help firm and support your neck from the inside out.

One key muscle is the Platysma, which runs from your jaw down into your chest. It doesn’t anchor to bone (unlike most muscles), so it's more likely to sag as we age—especially if it’s underused.

Facial exercises may help by:

• Strengthening the Platysma and nearby muscles for better jawline definition
• Firming the skin along the front of the neck and chin
• Improving posture, which naturally lifts the whole neck area
• Boosting circulation and lymph flow to reduce puffiness and support a more contoured look

Try these double chin & neck exercises

These moves go beyond spot-treating a double chin. Over time, they can help lift and sculpt the lower face, neck, and jawline naturally.

1. Platysma Flex

Targets: Neck bands, jawline, lower chin

How to do it:

1. Sit or stand tall, facing forward
2. Press your lips together gently
3. Pull the corners of your mouth down like you're saying “EWWWW”
4. Feel the front of your neck muscles flex
5. Hold for 5 seconds, then relax
6. Repeat 10 times

2. Neck Lift & Look

Targets: Double chin, jawline, front of neck

How to do it:

1. Tilt your head back and look at the ceiling
2. Press your tongue to the roof of your mouth
3. Hold for 10 seconds
4. Relax and return to the starting position
5. Repeat 5–10 times

3. Smile & Stretch

Targets: Lower face, marionette lines, jaw corners

How to do it:

1. Smile big with lips closed, stretching the corners of your mouth
2. Press fingertips next to your mouth for light resistance
3. Hold the smile for 5–8 seconds
4. Relax and repeat 10 times

4. Jaw Jut & Chest Press

Targets: Upper chest, collarbones, base of neck

How to do it:

1. Sit or stand tall. Place fingertips just below your collarbones
2. Apply light downward pressure with your fingertips
3. Jut your jaw forward (like an underbite) and lift your chin
4. Feel the stretch from your chest to your jaw
5. Hold for 5–10 seconds, then relax
6. Repeat 5–8 times

ABZ Tip: Aim to do this routine 3–5 times per week. It only takes about 6–12 minutes per session depending on your pace.

FAQs

Have more questions on How to Lose a Double Chin? Please feel free to ask here!

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