How to Get Rid of Double Chin and Face Fat in 14 Days

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You may have known or read about at least one guy or gal whose life completely changed after they lost weight. All of a sudden, they started getting an unusual amount of attention. People around them started treating them differently.

Everyone thinks they have a great personality and everyone wants to know them.

You may know why this is the case, but for those who don’t know, this is because the 21st century is obsessed with appearance. I am not sure, if this is a good thing or a bad one. But one thing is sure most people judge each other based on appearance.

Moreover, due to social media, this obsession has only grown.

This is the reason why fashion trends and luxury watches are more popular than ever, even though they do the same task that a $10 watch can do. You can use this to your advantage or just ignore it. It’s your choice.

If you are trying to use this obsession with appearance to your advantage, then this article is for you.

You see, attractiveness is all about facial symmetry.

The more symmetrical your face is, the more attractive you will appear. However, if you have a double chin or face fat, your symmetry will be affected. Luckily, you can get rid of double chin and face fat in 14 days by using the exercises & dietary tips mentioned below:

Woman face

11 Exercises to Get Rid of Double Chin and Face Fat

There can be many reasons why you have a double chin: Frequent weight gain, genetics, age, etc. When it comes to face fat, it’s usually because you are overweight, which is due to poor dietary habits, lifestyle, or a medical condition that causes weight gain.

To get rid of double chin, you can perform various chin exercises mentioned below. However, there is no scientific evidence that suggests that these chin exercises will work; there is only anecdotal evidence.

These exercises can help you get rid of a double chin by toning the muscles and skin in the area of your double chin.

Since you can’t spot reduce fat. To lose face fat, you have to lose weight until you hit a healthy body fat percentage. I have mentioned a few exercises below that are easy to perform & burn the most calories.

Once your body fat percentage hits a certain number, you will also lose face fat.

Here’s an Ideal Weight Calculator you can use to find your ideal weight and the weight you need to lose. Then you can use the exercises mentioned below to lose excess weight.

Without further delay, here are 11 exercises to get rid of double chin and face fat:

1. Surya Namaskar

Muscle Targeted: Most muscles of the upper and lower body

Calories Burned: One round of Surya Namaskar burns 13 calories

Surya Namaskar is a sequence of 12 yoga poses you can perform to take care of your physical and mental health. There are many variations of Surya Namaskar, however, it’s best if you stick to one particular version.

Asanas most commonly performed in Surya Namaskar are: Pranamasana, Hastauttanasana , Hastapadasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana , Adho Mukha Svanasana, Then you perform Ashwa Sanchalanasana, Hastapadasana, Hastauttanasana, Tadasana again.

Woman jogging

2. Running

Running is the best exercise you can perform to lose weight. However, if you are a beginner, start by brisk walking for 20-30 minutes daily. Once it poses no challenge, shift to jogging and then work up to running.

Muscle Targeted: Most lower body and upper body muscles

Calories Burned: On average, 11 calories per minute

3. Swimming

If you have an injury that makes it difficult for you to jog or perform Surya Namaskar, try swimming.

While swimming, your body is buoyed by the water. As a result, you can exercise without adding stress to your body. Moreover, swimming burns the most calories out of every exercise on this list.

Training Plan (Assuming you know how to swim):

  • Warm-up: 4 × 100 m (30 seconds rest)
  • Main Workout: 10 × 25 m (30 seconds rest)
  • Cool Down: 3 × 50 m (15 seconds rest)

Repeat this training plan until you burn enough calories.

Muscle Targeted: Most muscles of the upper and lower body

Calories Burned: On average, 250 calories in 30 minutes

chewing gum

4. Chewing Gum Exercise

One of the best ways to exercise and tone your facial muscles is by chewing gum. You can chew a piece of gum daily. However, avoid overdoing it. Chewing gum for a long period of time can damage your jaw muscles.

There is no ideal time frame for how long you should chew a piece of gum. Moreover, you should choose a sugar-free variant to keep the ill effects of gums at bay (Try EXTRA Spearmint Sugarfree Chewing Gum).

You can also use Jawzrsize. It’s better than chewing gum and will give faster results.

5. Lower Jaw Forward and Backward

Woman performing neck & face exercise
Credit: Brightside

In this exercise, you have to move your lower jaw forward and backward, and side to side. Moreover, perform these moves slowly and smoothly and avoid sudden jerks. You should repeat the motion at least 10 times.

6. Smile Exercise

Woman performing neck exercise
Credit: Brightside

In this exercise, Clench your teeth and then try to stretch the corners of your lips as wide as you can. Now push your tongue against your hard palate and increase the pressing force gradually. If you feel a strong tension in your chin muscles, then you have executed this exercise perfectly.

Hold the tense position for five seconds and repeat this exercise up to 10 times.

7. Kiss the Giraffe

Woman performing neck & face exercise
Credit: Brightside

In this exercise, you need to lift your face up and look at the ceiling as you slightly bring your lower jaw forward. Now pucker your lips as if you are going to kiss someone.

If you are feeling a strong tension in your neck, you are performing this exercise correctly. Hold the position for 8 seconds and repeat this exercise 5 times.

8. Try to Touch Your Nose

Woman performing neck & face exercise
Credit: Brightside

In this exercise, all you need to do is stick out your tongue as far as you can and try to reach your nose with the tip of your tongue while keeping your lips relaxed. Repeat this exercise 5 times.

9. Resistance

Woman performing neck & face exercise
Credit: Brightside

In this exercise, you need to make fists with your hands and place them under your chin, as shown above. Now try to move your lower jaw slightly down on your fists and try to overcome the resistance.

Make sure your increase the pressing force gradually. When you reach the maximum resistance, hold the position for 3 seconds.

Repeat this exercise 5 times.

10. The Scoop

Woman performing neck & face exercise
Credit: Brightside

In this exercise, you need to open your mouth and then roll the bottom lips over your lower teeth. Now imagine that you are trying to scoop water with your lower jaw. Move your head down in a scooping motion. Moreover, close your mouth when you lift your head.

Keep the corner of your lips relaxed. Repeat this exercise 5 times.

11. Puffy cheeks

Woman performing neck & face exercise
Credit: Brightside

In this exercise, you need to fill your mouth with air such that you puff up your cheeks. Now press your palms on your cheeks and you feel the tension in your muscles.

Hold this position for 5 seconds and then release the air. Repeat this exercise 5 times.

Daily Exercise Routine to Lose Double Chin & Face Fat

  1. Surya Namaskar/ Running/ Swimming: 10 rounds / 30-Minute / 30-Minute
  2. Chewing Gum Exercise: Once a Day
  3. Lower Jaw Forward and Backward: 8-10 Times
  4. Smile Exercise: 8-10 Times
  5. Kiss the Giraffe: 5 Times
  6. Try to Touch Your Nose: 5 Times
  7. Resistance: 5 Times
  8. The Scoop: 5 Times
  9. Puffy Cheeks: 5 Times

Dietary Tips to Lose Face Fat & Get Rid of Double Chin

If you are overweight, the only way to lose face fat is through weight loss. Yes, various exercises mentioned above will help you tone & sculpt your face, however, the only way to lose face fat is weight loss. Combine the exercise routine with the dietary tips mentioned below to get extraordinary results:

1. Avoid Junk Food, Sugary Drinks, Alcohol, etc

To maintain a healthy amount of weight, you need to quit junk food, sugary drinks, alcohol, etc. Consuming them occasionally is not a problem, however, make sure that occasions don’t repeat themselves more than once a month.

2. Eat Healthy Organic Food

Here are a few reasons why you need to start consuming healthy organic food:

  1. By eating organic food, you will reduce the amount of chemicals in your diet 
  2. Organic food contains more vitamins, minerals, and micronutrients than conventionally raised food
  3. Organic food tastes better (It may not taste as good as junk food)
  4. Organic food is cheaper

In brief, you will improve your overall mental and physical health by consuming organic food.

3. Follow the Ketogenic Diet


If you need to lose a lot of weight, try the keto diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

4. Try Vitamins & Supplements

A lack of nutrients in your diet can make it harder for you to lose weight. For instance, the lack of protein in our daily diet results in muscle loss, fatigue, weakness, etc.

If you are always feeling tired due to a lack of protein, no matter how much effort you put in, you won’t see much results. Moreover, Nutrient deficiency is the primary reason why you aren’t able to go beyond your plateaus, lose the last 10 lbs, lose belly fat, etc.

Here’s an article on vitamins and supplements for weight loss.


With the right exercise and dietary changes, it won’t take much time to get rid of double chin and face fat. However, to keep your face defined, you need to perform the workout routine consistently and keep your diet clean. Moreover, avoid overdoing facial exercises. Just like other exercises, if you overdo them, you will only hurt your facial muscles.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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