How to Get Rid of Double Chin? 8 Quick Tips to Lose Double Chin

Here’s a pretty common question you’ll be searching up at the start of your diet. How the heck do I get rid of this double chin? Having a double chin is not something you should feel ashamed about. It happens to the best of us!

However, if you want to get rid of it, then you gotta work hard. To be frank, getting rid of your double chin can’t be rushed. From shaking up your diet to reduce overall BMI (Body Mass Index)  to exercises to tone your muscles, there are a plethora of ways to get that chin back to the single life!

1. Don’t just eat less, eat well!

Most people think you just have to go under your calories and magically lose weight fast. Calories aren’t all that matters! In addition to consuming fewer calories, you also need to have higher quality meals.

Instead of eating less of what you already eat, shake things up! Go for foods high in fiber and protein and reduce your carbs as low as you can stand. You don’t need to cut it out entirely. The addition of better food will make that fat slowly but surely disappear.

2. Low Carb Meals

Several studies have pointed out that weight loss is a carbs problem, not a fats problem. When it comes to losing weight, it was found that low-carb diets lose 10 more pounds than low-fat ones! Low carb diets lend themselves to a higher quality of food as it takes more to “feel” full.

Plus, this an often ignored fact in health, but fat is important. This is the fuel that gives your body the ability to repair muscles. When you go on a low-fat diet, you do not only lose weight, you also lose muscle mass. Losing muscle mass can lead to sagging, which won’t help your chin situation.

3. Avoid Junk Food

The majority of modern food is loaded with sugar, salt, and trans fats. Trans fats are the kind of fat that you should fear eating too much of. In the simplest of terms, it’s slowing your body down. Once you cut it out, you’ll start feeling less bloated, and strangely enough, have better breath. It’s not a joke, something about snacks and trans-fat-filled foods makes breath smell awful.

4. Judge your food by its labels

Pay close attention to nutritional facts. Don’t listen to those loud and flashy “FAT-FREE!” ads and look up the facts. Pay close attention to how many calories a food has versus the number of nutrients you gain.

This will help you pick out which brands you should be eating. You don’t have to give up your chocolate chip cookie habits completely if you can find a better version of it!

"To eat is a necessity, but to eat intelligently is an art."

- François de la Rochefoucauld

Bonus Advice: Here’s some food that will help you get through your new eating habits

High Fiber

Eating fibrous foods will keep your digestion regular. This prevents food from overstaying its welcome and makes you feel a lot less bloated. In addition, it helps control things like blood sugar cholesterol levels. Both of which, by the way, are related to weight issues.


  • Whole Grain Cereals
  • Root Vegetables
  • Beans
  • Nuts
  • Seeds
  • Oats

High Protein

Protein is something you’ll be hearing a lot about in any weight loss article, but there’s a reason for that. Protein’s most important job is helping build muscle. More muscle means more definition. That includes your face! Eating more protein will allow you to make full use of all that good fat fuel to get those muscles nice and strong.


  • Chicken Breasts
  • Whole Eggs
  • Milk (be it whole or soy)
  • Nuts
  • Quinoa
  • Whey Supplements
  • Fish

5. Stay Active!

The awesome power of literally just moving around is underrated. Take every opportunity to walk somewhere or do some physical chore. Keeping your body active consumes calories and works out your entire body, even if it’s a minute degree. All that moving around every day will stack up.

Of course, actual exercise is the best way to speed up the process. This goes double for people who lead the sedentary day-to-day life If you’re sitting at a desk all day, you have to set aside at the very least 30 minutes every day to make up for all that sitting.

6. Measure your BMI (Body Mass Index)

Body Mass Index, or BMI for short, is the measurement of fat in your body. This is done by getting your weight in kilograms, then dividing it by the square of your height in meters. In layman’s terms, just use a BMI calculator. There are hundreds of them online. Your BMI should be between 18.5 to 24.9 for safety.

BMI is a better mark of progress for aesthetic reasons. Noticing if your waistline has reduced is both satisfying and informative. Pay close attention to how well your clothes fit you and measure if you can.

7. Strength Training

Cardio alone isn’t gonna get you to where you want to be. Moderate strength training is needed to turn all that fuel into muscle. Pure cardio alone may help you lose weight, but it won’t do anything to shape your body immediately. Strength training not only speeds up the process, but you also end up stronger too.

8. Keep Healthy Company

Stick around people who are active more often. People are products of their environment. Control your environment and surround yourself with others who are like-minded in the pursuit of fitness. The presence of someone you can relate to or even ask help from during a session of exercise is quite the picker-upper. Plus, you can ask them yourself how your double chin’s fading!

"It does not matter how slowly you go, as long as you don't stop."

– Confucius


That’s the gist of what you need to do. A double chin isn’t something you’ll be able to fix by focusing on it. Your face and belly are oftentimes the last things to lose fat when you start working out. Follow the advice above, and get that chin back to the single life!

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