Someone reached out to me the other day and asked, why do I have a double chin when I am skinny? The answer is simple. Fat distribution genetics are different with every person. In this article, we will discuss why it happens and what you can do to combat the situation.
Sometimes we get concerned about things that are small fixes. Having a double chin might be unsightly, but it is something that can easily be fixed through diet and exercise.
It’s not just your double chin though. You can change your whole body for good when you commit to a change in your lifestyle.
And I am not talking about a crash diet here. I am talking about a regular, healthy diet where you don’t exceed your calorie goal.
We are going to cover all of this and more before the end.
Weight distribution genetics
Since more than 42% of Americans are obese, we have a lot of data to conclude that not everyone holds the weight the same.
And it turns out, almost every person in the world has a different way that they hold fat. There isn’t much proof to determine if it is strictly genetic. Or if it’s a combination of genetics, upbringing, and personal body.
But there is one thing that we do know, and that is the fact that everyone holds weight differently.
I am the type where the extra fat goes to my face and to my neck. It is not a pretty sight to have skinny arms and a fat chin. I know from experience. A few years ago, I went too far with a bulk and my wife told me she didn’t like all the fat on my face. I had to cut down on the fat.
The whole point here is that some people gain fat in their belly, which is the most common place. Some people gain fat in their face and neck. And some people gain fat in their arms or legs.
Since your belly is the most common place for fat to accumulate, you will find that most fitness industry marketing is geared towards fighting belly fat. The principles are the same whether it is for belly fat, neck fat, leg fat, or any other fat.
In the next section, we will discuss exactly what you can do in order to combat your fat accumulation, no matter where it is on your body. By the end of this article, you won’t be asking yourself, why do I have a double chin when I am skinny.
How to beat your genetics
In the last section, we learned that the reason you might have a double chin when you are skinny is because of the way that your fat is distributed. Not to worry, this can be beat.
Unfortunately, you can’t control the way that your body distributes fat, but you can control how much fat is on your body.
If you have a double chin while you are skinny, that probably means that you have a higher than average body fat percentage. It might not seem like it, but that is probably the case.
The best thing that you can do in order to get rid of the double chin is to lose body fat percentage. How do you do this you might ask?
First of all, you are going to want to eat right. Second of all, you are going to want to workout regularly.
Before we get into each section, I encourage you to download our app All Workouts: Personal Trainer (iOS | Google Play). We have multiple FREE workout plans that will help you along your way.
How to eat right to get rid of your double chin
Eating right is not about just eating boiled chicken and steamed broccoli. I have seen so many bodybuilders go this route, and it makes me gag thinking about eating that everyday. I know this because I have tried it myself.
That type of dieting doesn’t work and it is not sustainable. Of course, if you are a robot it might work. But you aren’t a robot, so we need to find a better solution.
I am going to introduce to you my 3 step process for understanding what it means to eat right. First, you are going to want to calculate your maintenance calorie number. Next, you need to determine your goals. Obviously in this case, you are going to want to lose body fat. So you will need to eat at a caloric deficit. The last step is to be as consistent as possible.
So once you have your maintenance calorie number, you can now determine the amount of calories you need in order to be at a deficit. For example, if you find out that your maintenance number is 2,500 calories per day, then you should start your daily deficit at around 2,000 calories per day. Or 500 calories under your maintenance calorie number.
I recommend being very consistent at first. You need to make sure that you know everything that you are putting in your body. Get a free app like MyFitnessPal to track all of the calories that you eat.
If you are thinking about having a cheat meal, read this: How Often Should You Have a Cheat Day When You Are Trying to Lose Weight.
What you eat is less important than how much you eat. As long as it falls into your calorie goal range, I support anything.
How to exercise to eliminate your double chin
You now know that if you eat at a caloric deficit, you are going to lose weight. But how can you be sure that the excess weight that you are losing is mostly fat? By working out of course!
Working out can mean so many things though. For fat loss, I recommend a combination of weight training and HIIT workouts.
Luckily, our app has both! But if you are not ready for our app, do not worry, we have plenty of posts on this website that will help you along your way.
Check out HIIT workouts that burn the most calories. If you do HIIT workouts on top of your weight training routine 2-3 days per week, you will find that the fat flies off of you.
Also, check out our 3 days a week workout for lean muscle. This workout will help you get a solid muscle foundation for your next steps.
Here is one thing that I want to be transparent about. You cannot build muscle while in a caloric deficit. But if you continue to do weight training, your muscles will be primed for when you decide to switch up your calorie goal to a muscle building focus.
As you are shedding fat, you will notice that your double chin is going to be slimming down. I highly recommend taking before pictures so that you can see the progress side by side.
Of course, your body fat percentage is going to drop rapidly as well. Once your body fat percentage gets low enough (around 10%), this might be the time to switch it up to a muscle building program.
To build muscle, you need to eat at a caloric surplus. It might seem counterintuitive since you just spent all that time eating at a caloric deficit to lose fat. But the goal is to eat at a slight enough caloric surplus while working out, so that you don’t gain fat. Only muscle.
Main Point: Why do I have a double chin when I am skinny?
By now, you should know the general answer to your question, why do I have a double chin when I am skinny? Mostly, it has to do with weight distribution that can be genetic and/or specific to your body.
Do not worry however. Your double chin is only a small obstacle in what it is going to take for you to get a body that you can be proud of.
Remember, eating at a caloric deficit is necessary to lose fat. And the reason that you have a double chin is because your body fat percentage is probably above average.
The way to get rid of a double chin is to cut your body fat percentage in your whole body. By eating at a caloric deficit and working out, you are going to find that your body sheds fat faster than you can imagine.
But what happens when you get down to a low body fat percentage and your double chin is gone? You have 2 options. If you like the way that you look, just continue to eat at your maintenance calorie number and workout.
If you are ready to put on some muscle, start by eating at a slight caloric surplus and doing weight training. Ignore the HIIT workouts while bulking. This will ensure that your extra calories go towards muscle.
And it’s as simple as that. Yes, it is simple to understand, but it is hard to be consistent with it.
If I can get rid of my double chin, you can too.
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