How To Lose Neck Fat with 10 Easy Tips

If you want to lose neck fat, you’re probably annoyed with your double chin. Double chins may be caused by several different factors. 

Here are some of the causes of neck fat:

  • Genetic since your face is a result of the genes passed down from your parents. 
  • A double chin consists of loose skin and fat under the chin so gaining weight can result in a double chin. The fat tends to sag down because of gravity and creates a wrinkle. 
  • It can also be caused simply by the aging process, because of age-related decline in elastin. Elastin allows tissues in the body to resume their shape after stretching or contracting and as we get older, the elastin significantly declines . 
  • Slight double chins can also be the result of untoned jaw muscles. However, toning the jaw will not directly reduce fat. Eating healthy and exercise plan is the only long term solution for reducing fat from the body, including the chin. Still you can remove a slight double chin or reduce the size before it becomes a large double chin. 
  • While this is one of the more uncommon reasons for a fat neck, this may apply to bodybuilders. Fat necks can also be caused by excessive musculature in the neck and shoulders.
  • Sudden bulging mass in your throat area, it could be a development of goiter. Goiter is a condition that causes an abnormally large thyroid gland in the neck. This condition can be caused by an iodine deficiency, Hashimoto thyroiditis, Graves’s disease, multinodular goiters, genetic defects, infections and injury to the thyroid.

How To Lose Neck Fat with 10 Easy Tips You Can Do Today:

Take a Hard Look at Your Weight

Many people who experience embarrassing neck fat are overweight and your neck could be showing the effects of your extra weight.

If you’re overweight or could be in better shape, shedding a few pounds will go a long way to help you to get rid of neck fat. 

Examine Your Diet 

Next on how to lose neck fat, do you watch what goes above the neck? Eating mostly processed foods (and consequently, foods that are high in sugar and unhealthy fats) can contribute to the formation of fat all over your body, even in your neck.

Here’s a list of foods that tend to be high in calories, sugar and/or fat:

  • Fried foods
  • Sweets
  • Fatty meats (i.e. beef, pork)
  • Butter, margarine
  • Hydrogenated oils
  • Full fat dairy products 
  • Snack foods (i.e. chips, cookies)
  • Alcohol 
  • Sugar sweetened beverages (i.e. sports drinks, sodas, loaded coffee drinks)

A good rule of thumb to follow is to try to make half of your plate fruits and vegetables. Fruits and vegetables tend to be low in calories and high in nutrition. It’s easier than you think!

Also opt for lean proteins. Lean proteins like eggs will fill you up so that you stay full longer. 


Stand in front of a mirror and correct your posture. Keep your back straight and neck up. An important factor on how to lose neck fat, is to keep your chin up to eye level whether you sit or stand and not keep your phone down which keeps your neck down, forcing the double chin to jut out. 

Enough With The Sugar

If you’re probably wondering how to lose neck fat, consider reducing your sugar consumption to ZERO. With substitutes like maple syrup, honey, dates, dates syrup, jaggery, banana, and artificial sweeteners, you can easily have sweet things. 

Check the label when it comes to sugar content. Over consumption of sugar can lead to more stored fat in the body, not to mention increase your risk of diseases. Sugar also goes by many sneaky names: like “cane sugar”, high fructose corn syrup, corn syrup, evaporated cane juice, sucrose, rice syrup, “barley malt”, “agave”, and fructose.

Type 2 diabetes, and being overweight is another root of sugar consumption. 

Instead, eat healthy carbohydrates like whole grains that are rich in fiber, not a sugary snack. Carbs unlike sugar keep giving you energy throughout the day. 

Drink Lots of Water

Your body is about 73% water. It needs water to survive. While we get water from water itself, fruits, vegetables and liquids foods, try to limit or omit fluid consumption from sugar sweetened beverages. 

You should be drinking a minimum of 2.7 liters of water a day, which translates to nearly 11 and a half cups which can help decrease your calorie consumption. 

Sufficient water intake also helps flush your body and hydrate, which can lead to better-looking skin. Your skin is about 64% water, so drinking water increases your skin’s hydration and helps you appear more youthful.


When it comes to the NUMBER 1 on answer to how to lose neck fat, exercise has to be a key part of your regimen! Whether it’s for a few minutes every day or for an hour three times a week. How much exercise you need will depend on your age and your health, but nearly everyone is able to get a few minutes of exercise during their week.

For neck fat, don’t focus on neck-toning exercises. These might seem like a good idea, but they could actually contribute to the appearance of neck fat. These exercises bulk up the muscles in your neck and could actually make your neck look bigger. They won’t do much to combat the actual fat in your neck—for this, you’ll need to drink more water and make the necessary dietary changes discussed above.

Instead of focusing on exercises that bulk up your muscles, which we discussed won’t necessarily be helpful, cardio exercises are great for weight loss and for toning your body in just the right way. 

Exercise that increases your heart rate, improves your metabolism, and burns calories can help reduce your neck fat. Cardio exercises are a great way of doing this. Cardio could include jogging, walking, swimming, biking, or dancing. These exercises can also help you prevent many chronic diseases.

You may also choose to do strength training, just not exercises that focus on your neck! These exercises include lifting weights, pilates and yoga.

Wear Sunblock

Sunblock helps to protect your neck from UVA/UVB rays, which can be highly damaging to skin and cause the appearance of aging as well as wrinkles. As wrinkled skin tends to sag more we need to protect the skin from premature ageing, increasing the appearance of neck fat. 

Wash and Exfoliate Your Neck

Many people give a lot of love and attention to their face, but the neck is often overlooked. We moisturize and moisturize, but we skip doing the same for the neck. 

Just as you wash and exfoliate your face, you should do the same with your neck. Wash once a day and exfoliate at least once a week. This will help to remove dirt and dead skin cells, which will help your body make new cells to improve your neck’s appearance as you lose weight and eat healthier!

TIP: When you use a cotton pad soaked with makeup removal solution, use the same pad to clean your neck as well. 

Chew Gum to Tighten a Double Chin

Who knew that chewing gum was the answer to how to lose neck fat! 

As you chew you exercise and tone the muscles responsible for defining the jaw area? The muscles that hold in a double chin are the same muscles that are used when chewing. If you aren’t used to chewing gum, start gradually or else it can quickly make your jaw muscles surprisingly sore. 

Chewing sugar-free gum will also allow you to exercise your jaw without worrying about extra calories that could add to your double chin.

As you work your way up to chewing gum regularly, make sure you check the label of the chewing gum if there is a recommended daily limit you should follow. 


Tracking your food using online software. It helps to see the amount of food you consume each day.

Risks of neck exercises

Overworking your neck muscles can lead to pain and injury. Strained muscles, worn joints, and nerve compression are a real risk. 

Basically, if something doesn’t feel right, don’t do it and avoid stress or strain when you’re working out your neck. With good posture and proper alignment,  slow and controlled movements you will be able to complete the exercises. Remember that you don’t need to work out your neck every day. 

When trying to get rid of a double chin, be patient. Unless you go through liposuction or laser lipolysis, it won’t diminish overnight. Depending on the size of your double chin, it may take a few months before it’s less noticeable.

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