How to Reduce Chin Fat

Co-authored by Danny Gordon

Last Updated: July 20, 2021 References

Chin fat can be annoying and unsightly, especially if you like wearing t-shirts and low cut tops. You may want to reduce chin fat so you can feel more comfortable with the shape of your chin and neck. You can do chin exercises, maintain a healthy lifestyle, and eat a healthy diet to help you to lose weight in this area. For a fast fix, you can try using cosmetic treatments like injections, laser sculpting, and liposuction.

Method 1

Method 1 of 3:

Doing Chin Exercises

1
Do chin lifts to tone the muscles in your jaw, neck, and throat. Stand or sit with a straight back. Tilt your head back so you are looking up at the ceiling. Press your lips together, like you are trying to kiss the ceiling. Keep your other facial muscles relaxed.^{[1]
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- Keep your lips puckered for a count of 5. Then, release your lips. Repeat this exercise 5-10 times, holding for a count of 5.
2
Perform neck rolls to stretch your jaw, throat, and neck muscles. This exercise can also reduce tension in your shoulders and neck. Stand or sit with your back straight. Inhale and turn your head to the side until your chin brushes your shoulder. Keep your gaze to one side. Exhale and roll your head down until your chin touches your chest. Inhale and roll your head to the other side so your chin brushes your other shoulder.^{[2]
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- Repeat neck rolls 5-10 times on each side.
- Avoid rolling your head backward during the neck rolls, as this can strain your neck.
3
Do jaw release exercises to strengthen your mouth and jaw. Begin by sitting or standing with a straight back. Inhale through your nose. As you exhale, press your lips together and move your jaw as if you are chewing a piece of food. Once you have exhaled, open your mouth wide. Inhale and exhale, making an “ahhh” sound with your mouth open.^{[3]
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- Make sure you place the tip of your tongue against the back of your teeth so your jaw stays relaxed.
- Do jaw release exercises 5-10 times, inhaling and exhaling as you do each exercise.
4
Try a platysma exercise to tone your chin and throat. The platysma is a large muscle that connects your jawline to your shoulder. To do this exercise, start by sitting or standing with a straight back. Place your lips against your teeth and move the corners of your mouth down, towards the ground. Keep your mouth slightly open and the muscles of your jaw activated. Shift your lower jaw up and down 5-10 times to tone your platysma.^{[4]
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- You should notice the tendons on your neck are standing out as you do this exercise. This means your muscles are being activated.
5
Tilt your head back while chewing gum. Sit up straight, looking straight ahead. Place a piece of gum in your mouth, then tilt your head back. Chew the gum 20 times, then rest for 2 seconds.
- Do 10 sets of 20 chews.^{[5]
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6
Do neck crunches. Lie flat on your back with nothing beneath your head. Tuck in your chin. While pressing your shoulders into the floor, attempt to touch your chin to your chest. Hold for 5 seconds, then release. Rest with your head on the floor for 2 seconds.
- Complete 1 set of 10 neck crunches.^{[6]
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Method 2

Method 2 of 3:

Maintaining a Healthy Lifestyle and Diet

1
Do 30 minutes of cardio exercise a day. If you have a double chin because you are overweight, you will need to focus on exercising to lose weight. As you lose weight, your chin fat should also start to disappear.^{[7]
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Expert Source

Danny Gordon
Certified Personal Trainer
Expert Interview. 18 October 2019.} Try to schedule in 30 minutes of cardio like running, jogging, jumping jacks, or rowing as part of your daily routine. Keep your heart rate up for 30 minutes a day to lose weight.^{[8]
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- If you struggle with working out and doing cardio on your own, look into hiring a personal trainer at your local gym who can motivate you to stay active.
- You can also enlist a friend to work out with you so you can encourage each other to stay fit and lose weight.
2
Take a fitness class several times a week. Look up fitness classes at your local gym or community center. Pick classes that focus on cardio and strength building, such as a spin, free weights, or aerobics class.
- Try to go to a fitness class 2-3 times a week so you can lose weight and stay healthy.
3
Eat a healthy diet of lean proteins, fruits, vegetables, and grains. Adjust your diet so you can lose weight and have enough energy for your workouts. Go for a diet of lean protein like chicken, fish, and tofu. Make sure you eat enough fresh fruits and vegetables as well as healthy grains like quinoa, barley, and rice. Opt for low-fat dairy so you can control how much fat you eat.^{[9]
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Expert Source

Danny Gordon
Certified Personal Trainer
Expert Interview. 18 October 2019.}
- Create a weekly meal plan where you go shopping at the start of the week and prepare healthy meals for the week.
- Limit how much you eat out and cook at home often so you can control what you eat.
4
Avoid foods that contain salt and sugar. Salt and sugar can cause bloating and swelling all over your body, including your chin area. Cut down on foods that contain artificial sugar, such as prepackaged foods, candy, cakes, and sweets. Avoid foods high in salt, such as instant noodles, frozen dinners, and fast food.^{[10]
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Method 3

Method 3 of 3:

Using Cosmetic Treatments

1
Try chin reduction injections for a non-surgical option. There is currently an FDA approved drug you can get injected into your chin fat to reduce it. This drug contains deoxycholic acid and can destroy fat cells in your chin area. It is an ideal treatment if you have chin fat due to genetic factors, rather than weight factors. Talk to a cosmetic surgeon or a representative at a cosmetics spa near you about getting injections to reduce your chin fat.^{[11]
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- Chin reduction injections are non-invasive and can be done at a doctor’s office or cosmetics spa in under 1 hour. But they can be expensive, ranging from $800-$1,400 USD for one treatment. You will need at least 2-6 treatments on your chin area to see results.
- You may experience swelling and discomfort after the injections. It may take several months after the treatments for you to see an improvement in your chin area.
2
Ask your doctor about laser reduction on your chin for a non-invasive option. Another option is having laser reduction done on your chin fat, where the area is frozen and the fat cells die off within 3-6 months. Speak to your family doctor about getting a referral for a laser reduction clinic near you.^{[12]
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- Make sure you book a consultation at the clinic before you get the laser reduction done. The technicians at the clinic should explain the procedure beforehand so you are comfortable and prepared.
- Laser reduction on your chin can start at $700 USD per treatment.
- You may experience side effects like discomfort, numbness, swelling, and bruising after the laser reduction, but they should fade with time.
3
Consult a cosmetic surgeon about neck contouring if you are open to surgery. If you’d prefer to get surgery done on your chin to reduce fat, look into getting neck contouring done, where a cosmetic surgeon removes fat in your chin area and makes your chin looks smoother.^{[13]
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- Neck contouring can range in price from $1,200-$12,700 USD, depending on how much fat is removed.
4
Ask a cosmetic surgeon about liposuction for a surgical option. You can also get liposuction done on your chin, where fat is sucked out of your chin to make it more toned and smooth. Look for a reputable cosmetic surgeon in your area and book a consultation with them to find out more.^{[14]
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- Chin liposuction can cost $1,500-$5,000 USD, depending on the amount of fat being removed.