Blog Weight Loss How to Lose Chin Fat Without Surgery?

How to Lose Chin Fat Without Surgery?

There are a few reasons you may have opened this article: you are not happy with your chin, you want to be aware of the causes of chin fat to avoid it in the future, or you might know someone who has this problem already and hope to help them out.

Consider this, the tech-driven social media world is loaded with tons of “perfect images” of celebrities or popular bloggers with immaculate chins. Their symmetrical well-photoshopped faces are possibly a reason for worldwide low self-esteem – particularly among women. 

Striving to be healthy is better than keeping up with unrealistic beauty standards, don’t you agree?  Yet, a double chin does not always mean you’re the owner of a healthy body. 

One of the main causes of double chin is obesity, which is linked to several health conditions, such as type 2 diabetes, heart disease, and high blood pressure. Is this all preventable? Of course, it is. 

Today you will have the chance to learn of different methods of losing chin fat, without surgery. Some of them are natural, while others require medical intervention. 

How to lose chin fat fast?

‘Lose a double chin in 5 days’, ‘Get rid of a double chin overnight’ – these headlines sound promising. 

Enticing commercials always look catchy and attract new fans, but you should know the truth – you can’t get rid of chin fat fast naturally. This is to say, the natural way involves better diet and exercising matched with specialized chin-based activities.

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Still, the natural transformation won’t happen overnight or in a few days. Some people notice changes within a few months while others need to wait a little longer.

The best case scenario for you is to talk to your healthcare provider to find safe ways of eliminating chin fat according to your health status. By implementing nutritious meals and staying physically active, you increase your chances to healthily lose chin fat and enhance your well being. 

Is chin fat hard to lose?

It may be difficult to lose your chin fat (unless you go through liposuction and other surgical procedures) because you can’t spot-treat weight loss. Be patient if you want to lose a double chin naturally through exercising and a better diet. Depending on the size of your chin, it might take several months before you’ll see noticeable results. 

Maintaining a healthy weight by eating healthy and exercising is your key strategy to eliminate chin fat. 

Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, start transforming your life now!

How can I reduce my chin size?

But what if you prefer natural ways to remove chin fat? That’s an even better idea, as the natural way involves a healthy diet and exercises that get rid of chin fat. 

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We’re presenting you with 7 practical exercises to remove a double chin without surgery (2):

Exercise#1 Chin to the Ceiling

The instructions: 

  • Stand or sit with your spine straight.
  • Tilt your head backward and gaze at the ceiling gently pushing your lower jaw up to the ceiling.
  • Hold this position for 10 seconds and return your head to a neutral position. 
  • Do this 10 to 20 times per day.

Exercise#2 The Lion’s Roar

The instructions: 

  • Open your mouth widely.
  • Stick your tongue out as far as possible, holding it there for 10 seconds.
  • Return to the beginning position.
  • Perform this exercise 10 to 20 times per day as well.

Exercise#3 Cheek Swishing

The instructions:

  • Using water, vigorously swish around your cheeks for around 1-2 minutes.
  • Your cheek muscles are typically strong from chewing and need a greater degree of stimulation.
  • Eventually, it is a good idea to perform this action 3 to 4 times per day, although, in the beginning, it may take some getting used to.

how to lose chin fat  

Exercise #4 Chin Squeezes with the Ball 

The instructions: 

  • Place the ball under your chin.
  • Press your chin downward, squeezing the ball. 
  • Slowly release and return to the starting position.
  • Perform 10 to 20 repetitions three times per day.
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Exercise#5 Air Whistling 

The instructions: 

  • Stand with your spine in a neutral upright position.
  • Tilt your head back glancing at the ceiling.
  • Purse your lips and pucker as if you aim to whistle.
  • Hold this position for up to 20 seconds at a time.
  • Feel how your cheeks and lower jaw facial muscles tense as you do so.
  • Eventually, do this for 1-2 minutes, 3 to 4 times per day.

Exercise#6 Tongue Press

The instructions:

  • Press your tongue to the roof of your mouth.
  • Make a vibrating sound while doing so, as this helps add further intensity to the activity.
  • Do this for 20 seconds 3 to 4 times per day.

Exercise #7 Resisted Chin Rests

The instructions: 

  • Place your elbows on a table in front of you while seated.
  • Place your chin on both of your closed fists.
  • Gently open your mouth while exerting resistance on your bottom jaw using your fists.
  • Perform 10 repetitions in a row and try to complete 2 to 3 sets per day.

Read more: Squat, Throw, Catch: The Wall Ball Workout Guide You Need to Gain Muscle and Lose Fat

How can I slim my jaw and chin?

Exercises To Get Rid Of Double Chin are effective at strengthening the muscles around the jaw and chin, but will provide little for fat loss around the area. 

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As you know, main causes of fat under the chin are related to excess weight, genetics, or looser skin resulting from aging. 

Besides chin-based exercises, you need to engage in a resistance training routine. It targets all the major muscle groups and improves the overall rate of calories burned by the body.

Resistance or weight training promotes mitochondrial efficiency, which correlates to fat oxidation in muscle cells and excess fat usage (2).

On top of that, aim to perform cardiovascular exercises that utilize a lot of calories in a short period. You elevate your heart rate keeping this for 30 to 60 minutes per session. 

Prolific examples of cardiovascular activities are: 

  • Biking
  • Swimming
  • Jogging, using the treadmill or outdoors
  • Elliptical
  • High-intensity interval training (HIIT) (1).

And now, finally – your diet. Losing weight and maintaining a healthy weight is impossible without healthy meals. Engaging yourself in physical activities is wonderful but it’s pointless if daily you devour sodas or junk food. 

The major part of your meals (around 80% or more) should include: 

  1. Fruits such as apples, oranges, and berries
  2. Fiber-rich vegetables, such as broccoli, carrots, and brussel sprouts
  3. Lean protein, such as poultry and fish
  4. Healthy fats, such as avocados and nuts
  5. Low-fat dairy products
  6. Whole grains (3).


  1. Processed food, like candies and frozen meals
  2. Sugary beverages 
  3. Alcohol
  4. Junk food
  5. Fast food
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Make a good habit of drinking enough water, getting to bed and waking up at the same time, and filling your eating regime with nutritious meals. Following a better diet along with physical activity are excellent ways to not only remove chin fat but also enhance your health. 

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!

how to lose chin fat  


  • Do double chins go away?

Yes, double chins go away only if you’re doing something for it. If you follow a healthy diet and stay physically active, you increase your chances of removing double chins. Yet, realize that this natural process requires more time and patience. It’s worth it, as you will be maintaining a healthy weight and promoting your overall health. 

  • Is chin fat permanent?

Chin fat is permanent unless you change your diet, incorporate chin-based exercises, and keep your whole body active through resistance training. In this case, you can combat double chin by creating an exercise routine and a healthy dieting regime. Don’t expect to get rid of a double chin in 1 week, since this process takes longer and requires life choices. 

  • Why am I skinny with chin fat?

The main reason why you’re skinny and have a double chin is your genetics. Your body just genetically stores extra fat around the jawline. There’s nothing unusual about it and getting rid of chin fat in this case will involve a healthy diet and exercising as well. 

  • Do chin exercises work?

Chin exercises help strengthen muscles in the area, but do little to reduce fat in the area. If you fail at your diet, you won’t see visible results in eliminating chin fat. This is to say, you should focus greatly on the quality of your meals and engage in versatile physical activities. 

The Bottom Line

How to lose chin fat without surgery? 

Chin fat causes involve excess weight, genetics, or loose skin as a consequence of aging. The most effective ways to remove chin fat naturally involves a healthy diet and physical activity.

You have unlocked the key 7 activities to eliminate chin fat along with dietary guidelines for a better eating regime. Focusing only on chin-based exercises may not give you the desired results. 

The whole process of chin fat reduction is the combination of nutritious food, well-regulated sleep, enough hydration, and exercise. 

For more prolific results, talk to your healthcare provider who could give you essential guidelines on keeping up with a good diet based on your present condition.  


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 3 Kinds of Exercise That Boost Heart Health (
  2. Double Chin Exercises: How to Lose Neck Fat (2022,
  3. Healthy Eating for a Healthy Weight (2023,
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