Get Rid of Neck Fat – 9 Best ways

What Is Neck Fat?

Neck fat is a common and often uncomfortable physical issue for many individuals., in this post, we will figure out how to get rid of neck fat. Because it’s one of the first places that are connected to weight gain, and because it’s one of the most difficult regions to lose fat from when you try to slim down, many people believe it’s due to an unhealthy way of life.

The saggy skin just beneath the neck, also known as “neck fat,” or the “double chin” when you’re snapping a photo might be unappealing and make you seem several years older than your actual age.

Submental fat, aka double chin, is a typical situation in which a layer of fat develops beneath your chin. A double chin is generally linked to weight gain, but it doesn’t have to be caused by being overweight. Genetics or loose skin from aging might also create a double chin.

The perception of your own self-esteem might be harmed if you have neck fat or a double chin. Some people immediately think about going under the knife to get rid of neck fat, but there are many non-surgical ways to remove it if you’re prepared to make some basic, medium-term health modifications.

Let’s take a look at some of the ways you can get rid of neck fat

How To Get Rid Of Neck Fat Or Double Chin

1. Reduce Caloric Intake

image showing calories counting sheet to get rid of neck fat

Targetting a site to reduce fat is a myth; it all comes down to being in a caloric deficit to lose fat. Typically, reducing your daily calorie intake by about 500 calories will result in 0.5kg of weight loss per week. Over time, this consistent weight loss will lead to less fat throughout the body, with the neck and face frequently being one of the most visible locations where you may observe a difference.

When you exercise and decrease your calorie intake, you may be in a calorie deficit that will help you lose weight. Strength training combined with cardio (or even less intense activities like walking or cycling) can aid in the reduction of calories while also establishing a caloric deficit that aids in weight loss.

For those that don’t want to exercise, eliminating processed foods like chips, soda, and fast food from your diet can automatically result in a significant calorie reduction by removing all of the high-calorie, low-nutrient meals from your meal plan to assist you to achieve your goal.

Just for that, have you ever run into someone you haven’t seen in a while who has lost weight and noticed how skinny they appear in the face?

Overall weight loss is a fantastic first step to losing neck fat, however, an extreme caloric deficit is also not advised because it would only damage your metabolism and you may miss out on important vitamins and minerals.

2. Drink Lots of Water

image showing girl drinking a glass of water to get rid of neck fat

Water is essential for good health but most people don’t drink enough water throughout the day. If the body is unable to get water to hydrate, it will seek out nutrition sources. Water aids in the proper functioning of your body’s systems and gives added protection against illness. Furthermore, well-hydrated skin is less likely to droop or appear loose.

Consume at least two to three liters of water each day, or more if you are active or sweat a lot. Increasing water intake and staying hydrated can help you avoid overeating

3. Reduce Alcohol Consumption

A group of men drinking alcohol

Alcohol is high in calories and low in nutrients, which can lead to weight gain (the hangovers don’t help either), as well as other health-related issues, so drinking too much of it isn’t good for your body or health.

Alcohol consumption causes a variety of negative effects, including facial fat accumulation and edema (swelling) under the skin. Alcohol reduction and replacement with lower-calorie options can help to avoid these side effects and assist in neck fat reduction.

4. Include Cardio In Your Workout Regimen

girl doing cardio at gym to get rid of neck fat

There are several workouts that may be used to combat weight gain and create a calorie deficit by increasing energy expenditure.

Cardio workouts such as running, swimming, H.I.I.T. workouts, speed walking, and bicycling are among a few cardiovascular exercises that can help you burn calories and achieve a daily calorie deficit (burning more calories than you consume), thereby, reducing neck fat.

Remember, regular exercise is beneficial to one’s general health and may help one’s body and lifestyle get in better shape than ever before. To see results, commit to doing at least two or three sessions each week!

5. Eat More Vegetables

a bunch of different vegetables

Vegetables are nutrient-dense and low in calories. Reduce high-density foods like packaged chips, chocolates, soft drinks, and fast food from your diet and replace them with healthy vegetables that aid in the proper functioning of your body. Vegetables are an excellent high-volume substitute for higher-calorie meals and are employed by many to reduce weight and thus, in turn, get rid of neck fat

Vegetables can help you lose weight and get the advantages of a healthy metabolism and enhanced bodily processes by adding them to your diet.

6. Eat More Fruits

Assortment of different healthy fruits to get rid of neck fat

Fruits, like vegetables, are nutritional powerhouses. Fruits offer natural sugars rather than the processed, unhealthy rubbish found in candies and milkshakes. They’re high in antioxidants and anti-inflammatories, among other things.

This is the reason why numerous individuals have switched to fruit over junk food snacks. These little changes add up, and they all contribute to gradual weight reduction. The extra vitamins and minerals in fruits vs. junk food snacks make a significant difference to your general health! The best therapy you can give your body from the inside without seeing a doctor is to consume more fruits and vegetables!

7. Eat Lean Meat/Protein

Image showing lean meat

The intake of lean protein is a strategy employed by those on a calorie deficit to satiate themselves and avoid overeating. Doing so will result in the loss of overall body fat and of course neck fat over time.

When you eat meat, remember to get rid of the fat and skin, as well as anything else that will make it unhealthy. Cooking in oils can quickly add up in calories and cause weight gain.

Replace fats like butter and oils with good fats such as nuts and avocados, or use oils in moderation.


woman applying sunscreen to her body

The aging process is responsible for facial sagging and a double chin in most people. Wearing sunscreen has the ability to prevent the aging process (think drooping and wrinkly skin).

It’s critical to apply sunscreen on a daily basis (and reapply!) with an SPF of 30 or higher. If you will be in direct sunlight for an extended amount of time, you may require a higher SPF. Reapply every two hours and use an umbrella and/or hat for further protection. Facial sagging and aging can be combated effectively by incorporating sunscreen into your daily routine (along with reducing sun exposure).

9. Neck Toning Exercises

woman doing neck toning exercises to get rid of neck fat

There is no scientific evidence that chin exercises reduce neck fat or a double chin, but these six movements might help build and tone the muscles and skin in the neck and facial areas and thus fight issues like sagging skin. Repeat each exercise 10 to 15 times every day unless otherwise specified.

Jaw Jut – Straight

Tilt your head back and look up and feel a stretch under the chin by pushing your lower jaw forward. Hold for a 10-count jut. Relax your jaw and return your head to a normal position.

Neck Tilts

Tilting your neck is a great method to exercise your neck muscles. We can decrease the appearance of neck fat by tightening neck muscles.

To carry out this exercise, move your neck from side to side. Then up and down. Repeat this routine at least once each day for optimal results!

Neck Stretch

Stretching your neck improves muscle stiffness and kinks. It may also help you improve your neck strength and mobility.

To perform this neck stretch exercise, stand up straight with your hands at your sides. Without moving your shoulders, tilt your head (this encourages tightness in the neck and facial muscles for the stretch). Hold for ten seconds, then return to a comfortably neutral posture and repeat for reps.

Ball Exercise

In a seated posture, take a small, squeezable ball and place it beneath your chin. Push your chin down and apply pressure on the ball in the opposite direction in a slow and controlled motion. Repeat this movement 25 to 30 times daily.

Tongue Stretch

Look straight in front of you and stick your tongue out as far as you can, making tension for this exercise that focuses on the double chin region. Next, pull your tongue in the direction of your nose. Hold for 10 seconds. Release. Repeat 10 times each day.

Bottom Jaw Jut

The bottom jaw jut is a fantastic exercise for the jaw (and helps target the problem area of the dreaded double chin). Tilt your head back and look to the ceiling to perform this exercise. Push your lower jaw forward and turn your head to the right for resistance. For ten seconds, hold. Relax. Return to the beginning position. Repeat on the other side. Continue to repeat up to twenty times on each side.

Lips Pucker

Look at the ceiling with your head leaned back. To stretch the region beneath your chin, pucker your lips as if kissing the ceiling. Stop puckering and return to a neutral posture. Repeat on the other side.

Take Away

There’s absolutely no doubt that regular exercise is critical for reducing fat, no matter where it may be on the body. You can rely on exercise to assist you in losing weight all over your body and these are the 9 best ways to get rid of neck fat naturally.

Also, strengthening exercises for the neck muscles can help them build up. It also improves blood flow to your neck, giving it a more defined look.

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