How to Get Rid of a Double Chin: Evidence‑Based Options

A double chin (submental fullness) is common and can be caused by genetics, weight gain, posture, and age‑related skin laxity. There’s no single solution that works for everyone, but several lifestyle changes and medical treatments have been studied and approved by regulators.

Below is an evidence‑based guide on how to get rid of a double chin safely and realistically.

What Causes a Double Chin?

Multiple factors can contribute, often in combination:

Excess submental fat (from overall weight gain)
Genetic predisposition to storing fat under the chin
Skin laxity and loss of collagen with age
Posture‑related muscle weakness in the neck and jaw area

According to the American Society for Dermatologic Surgery, submental fullness is common and can make patients feel older or heavier than they are, which is why treatments to get rid of a double chin have become so popular (ASDS).

At‑Home Strategies to Help Reduce a Double Chin

These options tend to work best when a double chin is related to overall weight or mild fat accumulation. They are gradual and not a substitute for medical procedures, but they can help.

1. Weight Management and Body‑Fat Reduction

Because a double chin often reflects overall body fat, losing weight through diet and exercise can reduce submental fat in some people.

Follow a calorie‑controlled diet rich in whole foods (vegetables, fruits, lean proteins, whole grains, healthy fats).
Combine cardio exercise (walking, cycling, swimming) with strength training to preserve lean mass while losing fat.

There are no rigorous clinical trials showing that weight loss guarantees complete removal of a double chin, but major clinical sites like the Mayo Clinic emphasise overall weight control as a foundation for improving appearance in fat‑related concerns (Mayo Clinic – Body contouring after weight loss).

2. Posture and Muscle Engagement

Poor posture (head thrust forward, rounded shoulders) can make a double chin appear more pronounced. While posture alone won’t “melt” fat, better alignment can improve the way your jawline looks.

Keep ears aligned over shoulders when sitting and standing.
Regularly stretch the front of the neck and chest and strengthen the upper back.

There is limited high‑quality research showing that neck or facial exercises alone can get rid of a double chin, but they may help with muscle tone and overall appearance.

Non‑Surgical Medical Treatments to Get Rid of a Double Chin

For many people, targeted medical treatments provide more visible results than lifestyle measures alone. Below are the main evidence‑based, non‑surgical options.

1. Injectable Deoxycholic Acid (Kybella / Belkyra)

Deoxycholic acid injection (brand name Kybella in the U.S., Belkyra in some other countries) is an FDA‑approved injectable treatment specifically for moderate to severe submental fat in adults.

How it works

Deoxycholic acid is a bile acid that helps break down fat.
When injected into submental fat, it destroys fat cells, which are then cleared by the body.
Once destroyed, these fat cells can no longer store or accumulate fat.

According to the U.S. Food and Drug Administration, deoxycholic acid injection is indicated to improve the appearance of moderate to severe convexity or fullness associated with submental fat in adults (FDA label – Kybella).

Treatment details

Typically multiple sessions (up to 6), spaced at least 1 month apart.
Per session, up to 50 injections of 0.2 mL each may be administered in a grid‑like pattern under the chin (dosing is tailored by the provider).
Common side effects include swelling, bruising, pain, numbness, redness, and areas of hardness in the treatment area. These usually resolve over time.

Who it’s for

Adults with stable body weight and localized fat under the chin.
Not for loose skin without fat; it targets fat cells only.

Because this treatment can cause nerve injury if not done correctly, it should only be performed by a trained healthcare professional experienced in submental injections.

2. Cryolipolysis (CoolSculpting) Under the Chin

Cryolipolysis is a non‑invasive procedure that freezes fat cells, which are then gradually eliminated by the body. The brand most widely known is CoolSculpting.

The U.S. FDA has cleared certain cryolipolysis devices to treat visible fat bulges in the submental (under‑the‑chin) area in patients with a body mass index (BMI) of up to 46.2 kg/m² (FDA – CoolSculpting clearance summary).

How it works

A specialized applicator is placed under the chin to cool the fat to a temperature that damages fat cells.
The skin and surrounding tissues are protected with controlled cooling and pads.
Over several weeks to months, the body clears the damaged fat cells.

Treatment details

Typically 1–2 sessions, sometimes more depending on the volume of fat and goals.
Each session usually lasts around 35–60 minutes, depending on the device and applicator.
Common side effects include temporary redness, swelling, numbness, and firmness.

Who it’s for

People with persistent submental fat despite diet and exercise.
Best for mild to moderate fat; it does not significantly tighten loose skin.

3. Other Non‑Surgical Devices

Some energy‑based devices (e.g., radiofrequency or laser systems) are used to heat tissue to tighten skin and mildly reduce fat. These can sometimes improve jawline definition and the appearance of a double chin.

However, evidence and regulatory clearances are usually device‑specific, and not all are approved specifically for submental fat. When considering such treatments, check that:

The device is cleared by an appropriate regulator (e.g., FDA in the U.S.) for use in the area being treated.
The practitioner can show before‑and‑after photos, explain expected results, and discuss side effects based on the specific device.

Surgical Options to Get Rid of a Double Chin

For more dramatic or precise reshaping—especially where extra skin is present—surgical approaches may be recommended.

1. Submental Liposuction

Liposuction under the chin removes fat through a small incision, typically under the chin or behind the ears.

Performed by a board‑certified plastic surgeon or facial plastic surgeon.
Often an outpatient procedure; anesthesia type varies.
Recovery involves swelling and bruising for days to weeks; compression garments are sometimes used.

Liposuction allows the surgeon to directly contour the neck and jawline. It is generally best for patients with good skin elasticity so the skin can “snap back” after fat removal.

2. Neck Lift (Cervicoplasty or Platysmaplasty)

A neck lift tightens underlying muscles and removes excess skin and sometimes fat.

Typically chosen when loose skin, banding, or significant sagging are present along with or instead of fat.
May be combined with liposuction or a facelift for overall facial harmony.

Major centres such as the American Society of Plastic Surgeons describe neck lift surgery as a common option for patients who want a more defined jawline and improvement in a double chin caused by skin laxity and muscle changes (ASPS – Neck lift overview).

Choosing the Right Approach

The best way to get rid of a double chin depends on what’s actually causing it:

Mostly fat, good skin tone
– Weight management
– Non‑surgical fat reduction (e.g., deoxycholic acid injections, cryolipolysis)
– Submental liposuction for more dramatic changes
Loose or sagging skin, muscle banding
– Skin‑tightening devices (if mild)
– Surgical neck lift (often the most definitive option)
Combination of fat and lax skin
– Often a combined approach, such as liposuction plus skin tightening or neck lift.

A qualified dermatologist, facial plastic surgeon, or plastic surgeon can assess:

Whether your double chin is fat, skin laxity, or both
Which treatments are FDA‑approved or regulator‑approved for your specific concern
Realistic results, risks, downtime, and costs

Safety Tips and Red Flags

Verify credentials of any provider (board‑certified in dermatology, plastic surgery, or facial plastic surgery where applicable).
Be wary of:
- Promises to “get rid of a double chin overnight”
- Unbranded injections or devices with no regulatory approval
- Very low prices without clear explanation (could indicate non‑approved products or poor training)
Always review:
- Possible complications
- Expected number of treatments
- Before‑and‑after photos of real patients

Key Takeaways

To get rid of a double chin, start by understanding whether the main issue is fat, skin laxity, or both.
Lifestyle changes (weight loss, posture improvement) can help, but are usually gradual and modest.
Evidence‑based non‑surgical treatments include:
- Deoxycholic acid injections (Kybella/Belkyra) for targeted fat destruction under the chin
- Cryolipolysis (CoolSculpting) for non‑invasive fat reduction in the submental area
Surgical options like chin/neck liposuction and neck lift can provide more dramatic reshaping, particularly when loose skin is involved.
Consult a qualified medical professional to match your goals and anatomy with the safest, most appropriate treatment.

Get Rid Of Double Chin