How to Get Rid of Double Chin Naturally Mewing Guide

Overview

how to get rid of double chin naturally is the focus of this guide. This step-by-step plan combines mewing techniques, jawline exercises, posture training, and lifestyle changes to reduce submental fat, strengthen neck muscles, and improve facial structure. You will learn daily drills, posture cues, resistance exercises, breathing patterns, and a weekly routine that is easy to implement at home.

Why this matters: the double chin often results from a mix of genetics, fat accumulation, poor posture, and weak oral and neck muscles. Targeted, consistent effort can change muscle tone, reposition soft tissue, and make the jawline more defined without surgery.

Prerequisites: basic health clearance from your doctor if you have neck, TMJ, or dental problems; a mirror; a stopwatch or phone timer; lightweight resistance band or towel.

Time estimate: initial daily routine is 10 to 20 minutes. Expect visible improvements in 6 to 12 weeks with consistent practice and parallel diet adjustments.

Step 1:

Master proper mewing tongue posture

Action to take: Place the entire tongue against the roof of your mouth with the tip resting just behind your front teeth, breathe through your nose, and maintain light pressure across the palate for as long as comfortable.

Why you are doing it: Correct tongue posture helps broaden the upper palate, supports forward maxillary positioning, reduces mouth breathing, and engages muscle chains that influence jawline definition over time.

Commands and examples:

• Find a mirror and sit upright.
• Inhale slowly through the nose.
• Flatten the tongue, press the mid and back parts of the tongue upward.
• Keep lips closed and teeth lightly together.
• Hold for 30 seconds, relax 30 seconds, repeat 5 times.

Code style cue (tongue placement):

1. Tip of tongue behind upper front teeth
2. Mid and back of tongue pressed to palate
3. Lips sealed, nasal breathing
4. Light, even upward pressure

Expected outcome: Increased tone in the intrinsic tongue and soft palate muscles, improved nasal breathing, and gradual redistribution of facial muscle tension that supports a stronger chin line.

Common issues and fixes:

• Issue: Gagging when pressing back of tongue. Fix: Start with only the front and mid-tongue, advance slowly.
• Issue: Jaw pain or TMJ discomfort. Fix: Reduce pressure, consult a dentist or TMJ specialist.
• Issue: Difficulty keeping the posture. Fix: Short, frequent holds throughout the day build endurance.

Time estimate: ~10 minutes

Step 2:

Daily jawline resistance exercises

Action to take: Perform targeted resistance movements to strengthen the masseter, platysma, and digastric muscles using isometric and dynamic exercises.

Why you are doing it: Strengthened jaw and neck muscles lift and tighten soft tissues under the chin, reducing the appearance of a double chin and improving jawline definition.

Commands and examples:

• Chin tucks: Sit tall, pull chin straight back to create a double chin, hold 5 seconds, relax, repeat 10 times.
• Jaw clenches: Bite gently and hold 5 seconds, relax, repeat 12 times.
• Chewing resistance: Chew sugar-free gum on both sides for 10 minutes.
• Towel resistance: Wrap a towel under your chin, press downward with chin while resisting with towel, hold 5 seconds, repeat 10 times.

Expected outcome: Improved muscle tone under the chin and around the jawline, reduced laxity, and a firmer lower face appearance after consistent training.

Common issues and fixes:

• Issue: Neck strain during chin tucks. Fix: Keep shoulders relaxed and use only small, controlled movements.
• Issue: Overworking masseters causing soreness. Fix: Limit to daily sessions and reduce intensity; spread sets through the day.

Time estimate: ~10 minutes

Step 3:

How to get rid of double chin naturally with mewing and posture

Action to take: Combine mewing posture with postural correction: align ears over shoulders, shoulders over hips, and keep the chin slightly tucked during standing and sitting activities.

Why you are doing it: Poor head and neck posture produces a stacked soft-tissue look that accentuates a double chin. Realigning the head and reinforcing mewing forces the neck and jaw muscles to support the jawline more effectively.

Commands and examples:

• Posture microcheck every hour: stand, pull shoulders back, lengthen the spine, tuck chin slightly, hold 15 seconds.
• Use reminders: set a phone alarm every 60 minutes labeled “Posture Check” or use a posture app.
• Desk setup example: top of screen at eye level, feet flat, lumbar support engaged.

Expected outcome: Reduced soft tissue compression below the chin, better muscle engagement, and a leaner profile when viewed from the side and front.

Common issues and fixes:

• Issue: Slouching returns after a few minutes. Fix: Use posture cues like a rolled towel at the lower back or a posture brace for brief periods.
• Issue: Neck fatigue. Fix: Build up hold time gradually, start with 15 second checks and increase.

Time estimate: ~10 minutes

Step 4:

Neck and platysma strengthening routine

Action to take: Perform exercises targeting the platysma and anterior neck to tighten the skin and muscle under the chin.

Why you are doing it: The platysma acts as a superficial muscle that can sag with age or disuse. Strengthening it helps lift the skin and reduces double chin prominence.

Commands and examples:

• Platysma stretch and hold: Pull lips back and down as if frowning, tighten the neck skin, hold 5 seconds, repeat 10 times.
• Neck lifts: Lie on your back, press the tongue to the roof of the mouth, lift the head slightly off the bed using neck muscles, hold 3 seconds, lower, repeat 12 times.
• Side resistance: Place your hand on the side of the head and attempt to tilt toward the hand, hold 5 seconds, repeat both sides 8 times.

Expected outcome: Firmer neck contour, reduced jowls, and a tighter underside of the chin with regular practice.

Common issues and fixes:

• Issue: Neck muscle soreness. Fix: Reduce repetitions and increase rest, maintain proper form.
• Issue: Minimal visible change. Fix: Combine with fat loss strategies and consistent practice for 6 to 12 weeks.

Time estimate: ~10 minutes

Step 5:

Fat reduction with diet and cardio

Action to take: Implement a mild calorie deficit, prioritize protein, reduce refined carbohydrates and added sugars, and add 20 to 40 minutes of moderate cardio 3 to 5 times per week.

Why you are doing it: Submental fat contributes significantly to a double chin. Local exercises help tone muscles, but overall fat loss is necessary to reveal underlying jawline structure.

Commands and examples:

• Daily protein target: 0.7 to 1.0 grams per pound of body weight.
• Simple cardio plan: brisk walk 30 minutes, 5 days weekly.
• Sample meal swap: replace soda with water, replace white bread with whole grain.

Daily routine sample (example checklist):

- Morning: 20 min brisk walk + mewing holds x5
- Midday: High protein lunch, posture check every hour
- Evening: 10 min jaw exercises + neck routine
- Weekly: 3 weight or resistance sessions to preserve muscle

Expected outcome: Gradual reduction of facial and neck fat over several weeks, resulting in a more defined jawline when combined with exercises and posture work.

Common issues and fixes:

• Issue: Plateau in weight loss. Fix: Track calories for a week, adjust intake by 200 kcal if stalled.
• Issue: Losing weight but still seeing chin fat. Fix: Continue resistance and mewing; fat loss may be slower in facial areas.

Time estimate: ~20 minutes daily effort for planning and cardio

Step 6:

Skin tightening and hydration strategies

Action to take: Improve skin elasticity with hydration, collagen-promoting foods, and non-invasive topical or device-based approaches like dermal massage and radiofrequency if desired.

Why you are doing it: Even if muscle and fat improve, loose skin can maintain a double chin appearance. Supporting collagen and elastin helps the skin retract and conform to the new contours.

Commands and examples:

• Hydration target: 2 to 3 liters of water daily depending on body size.
• Collagen support: vitamin C rich foods, bone broth, or a collagen peptide supplement.
• Facial massage: upward strokes along the jaw and gentle pinching of the platysma for 3 to 5 minutes daily.

Expected outcome: Enhanced skin firmness, better cosmetic outcome when muscle tone improves, and reduced sagging under the chin.

Common issues and fixes:

• Issue: Minimal skin improvement. Fix: Combine topical and device-based approaches like microcurrent or radiofrequency under professional guidance.
• Issue: Skin irritation from products. Fix: Patch test new products and stop if irritation occurs.

Time estimate: ~10 minutes daily

Step 7:

Consistency plan and progressive overload

Action to take: Create a progressive schedule for mewing holds, resistance exercise intensity, and cardio that increases load gradually to continue adaptation.

Why you are doing it: Muscles and soft tissues adapt; without progressive challenge gains plateau. A clear plan ensures continued improvements and sustainable habits.

Commands and examples:

• Week 1 to 2: mewing holds 30 seconds x5, jaw exercises 1 set each.
• Week 3 to 4: mewing holds 60 seconds x5, jaw exercises 2 sets.
• Week 5 onward: increase resistance on neck exercises and add interval cardio.

Expected outcome: Continued strengthening, improved muscle endurance, reduced likelihood of plateau, and measurable changes in facial structure over months.

Common issues and fixes:

• Issue: Overtraining and soreness. Fix: Build gradual increases, include rest days, listen to pain signals.
• Issue: Losing motivation. Fix: Track progress with photos, measurements, and a simple calendar to mark completed sessions.

Time estimate: ~10 minutes daily planning and execution

Testing and Validation

How to verify it works with checklist

• Baseline: Take frontal and profile photos and measure neck circumference at the level just under the chin.
• Weekly check: Repeat photos and measurements under the same lighting and angle.
• Functional checks: Can you hold mewing posture for 60 seconds comfortably? Can you do 2 sets of neck lifts without pain?
• Progress indicators: 1 to 2 cm reduction in neck circumference or visible reduction in soft tissue under the chin in 6 to 12 weeks, improved posture and stronger holds.

Use consistent tracking times and a neutral facial expression. Record weekly notes on soreness, endurance, and dietary adherence.

Common Mistakes

• Rushing results: Expecting immediate changes leads to frustration. Avoid increasing intensity too quickly; allow 6 to 12 weeks for visible changes.
• Poor technique: Incorrect mewing or neck exercises can cause TMJ or neck pain. Start slow, prioritize form, and consult professionals if pain persists.
• Ignoring overall fat loss: Focusing only on facial exercises without caloric control limits results. Combine muscle work with diet and cardio.
• Overuse of gadgets without fundamentals: Devices like rollers or microcurrent help, but they do not replace posture, mewing, and diet. Use them as supplements.

Avoid these pitfalls by following progressive steps, tracking, and seeking professional advice for medical issues.

FAQ

How Long Does It Take to See Results?

Most people notice minor changes in muscle tone and posture within 4 to 6 weeks, and more visible reduction of a double chin in 8 to 12 weeks with consistent practice and diet.

Can Mewing Alone Remove a Double Chin?

Mewing improves tongue posture and facial muscle engagement but often needs to be combined with fat loss, neck exercises, and posture correction to significantly reduce a double chin.

Will Weight Loss Alone Eliminate My Double Chin?

Weight loss can reduce submental fat, but genetics and skin elasticity also influence the outcome. Combining weight loss with exercises and skin care yields better results.

Are There Risks to Mewing and Jaw Exercises?

When done incorrectly, mewing and intensive jaw exercises can aggravate TMJ or neck pain. Start gently, stop if you feel persistent pain, and consult a dentist or physical therapist for guidance.

Is Surgery the Only Permanent Option?

Surgery and injectable treatments can produce faster and more dramatic changes, but many people achieve meaningful, lasting improvement through natural methods when diligently applied.

Next Steps

After completing this guide, continue the routine for at least 12 weeks and maintain a sustainable diet and cardio schedule. Schedule a monthly progress review with photos and measurements. If progress stalls after three months, consider consulting a certified physical therapist for posture and TMJ assessment, or a licensed aesthetic professional for non-surgical options to complement your natural approach.

Further Reading

• How to Fix Double Chin with Mewing Guide
• How to Lose Face Fat Fast with Mewing and Jaw Work
• Mewing Jaw Exercise Guide
• How to Make Your Jawline Sharper Naturally