Affiliate links on our site may earn us commissions. Learn More.

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy Policy.


Discover The Best Wellness Tips In Your Inbox

Subscribe to Health Reporter’s newsletter and get our health experts’ highlights and the latest news about healthy living.
The newsletters are spam-free and sent from our health experts and professionals.

Thank You!

You have successfully subscribed to our newsletter!
Home arrow Nutrition arrow Weight Management arrow How to Lose Neck Fat: Your Guide to a Slimmer Neck

How to Lose Neck Fat: Your Guide to a Slimmer Neck

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
7 min read 1362 Views 0 Comments
clock 7 eye 1362 comments 0

Neck fat is challenging to lose, but there are ways you can reduce your overall weight to combat this. People may find that changing their eating habits or doing some neck exercises is beneficial. We explain how to tone the neck at home using 7 effective methods.

How to lose neck fat

One day, you might notice that your neck feels and looks different. 

People often think of this excess weight as a double chin or turkey neck. Fat accumulation isn’t something to be ashamed of, as there are plenty of ways to reduce neck fat naturally. You can start making small daily changes to see those desired weight loss results. 

From neck rotation exercises to drinking plenty of water, you’re bound to find something that suits your goals. It’s about building a routine that keeps you at a healthy weight.

In this article, you’ll discover 7 effective ways to get rid of neck fat.

How to Lose Neck Fat: 7 Effective Things to Try at Home

Sometimes, just doing cardio-based exercise doesn’t work. There are other great habits you can incorporate into your daily routine. Losing neck fat shouldn’t be an unmotivating or draining journey, so keep that in mind when trying to achieve your weight loss goals.

Here are 7 things you can do when removing neck fat:

#1 Try neck stretching

Believe it or not, you can do some neck stretching exercises to reduce the appearance of neck fat. These stretches won’t burn body fat directly, but they’ll help tone the muscles. Your neck is made up of 20 muscles, so it’s important to get those warmed up every day.

The first movement is called look up and look down. Stand up straight with your head forward and ensure that your shoulders are relaxed. Raise your chin up toward the ceiling, feeling the slight stretch, and then lower your chin to your chest until you feel a stretch at the top of your spine.

Another great stretching exercise is called pressure tilts. In a standing position, tilt your head to the right, keeping your face forward. With your right arm, reach over your head and place your right palm against the left cheek, slowly pushing against it to feel the muscles stretch.

To get the most out of these stretches, repeat them 15–20 times in the morning and night.

#2 Start eating healthier

Eating healthy food is key to achieving your weight loss goals. You need a balanced diet when planning to lose stubborn weight. Processed foods that are full of sugar and saturated fats will contribute to the excess fat around your waistline, thighs, arms, neck, face, and lower belly.

Since most nutrient-dense foods contain minimal calories, they won’t exceed your daily calorie intake. A healthy diet is about watching what you eat and how much you eat.

#3 Chew gum

Chewing gum regularly could tone your jaw and facial muscles. Over time, this might help the neck area look more defined. The gum itself won’t do anything for weight loss, but the constant jaw movement when chewing could keep your neck muscles active and engaged.

#4 Start your day with a neck rotation

Sleeping is bound to stiffen your neck throughout the night. 

To loosen up those neck muscles, aim to start your day with neck rotation exercises. Rotating the head is quick and easy to do and doesn’t require equipment.

Stand in a neutral position to avoid slouching in a poor posture. Slowly rotate your head to the right so you’re gazing over your shoulder. Keep moving your head so that your chin grazes your chest and then levels with your left shoulder in a half-circle movement.

Finally, look toward the ceiling and repeat this movement when looking over your right shoulder again. Rotation exercises won’t help you lose weight around the neck area, but it’s great for relaxing the muscles first thing in the morning.

#5 Do face yoga

Face yoga might sound unusual to some people. It requires you to perform facial exercises that strengthen muscles in your neck, jaw, and cheeks. You can easily try these movements at home when you have a spare 10 minutes, as they are perfectly suitable for yoga beginners.

Popular facial exercises comprise fish face, chin massage, and tongue stretch.

With fish face, suck in your cheeks and hold them like that for 30 seconds. Repeat this 5–6 times to ensure you’re targeting every muscle. 

The tongue stretch is supposed to get all the muscles moving. Tilt your head back and stretch out your tongue, but don’t strain. Hold this position for 10–20 seconds before stopping, and aim to repeat the movement 5 times.

Lastly, a chin massage does exactly what it says. Your index finger and thumb should softly pinch submental fat around the jawline. Use both hands to get the full effect and continue this pinching motion for 30 seconds.

#6 Incorporate whole-body workouts 

There is no exercise you can do that directly gets rid of a double chin. You need to perform full-body workouts to burn calories and eliminate those extra pounds. Once you start burning 2 pounds a week, you’ll notice the stubborn fat shrinks around the face, arms, and stomach.

#7 Drink plenty of fluids

Drinking lots of water is one of the most important things you should do. For people who aren’t planning to lose weight, adequate hydration is still necessary. Once you consume water, it flushes out fat cells stored in the body and encourages the metabolism to burn extra fat.

The average daily recommendation is 12 cups a day for men and 9 cups for women. If you’re doing cardio exercise, increasing your water intake is also essential. The body can lose around 30fl oz of water during intense workouts, so keep that in mind on a weight loss diet.

What Causes a Fat Neck?

A fat neck occurs when the fat layers expand below your chin. This type of submental fat comes from weight gain or loose skin. People often notice this neck fat more when looking down or posing at certain angles, as the fat gets pushed against the chest. 

Getting that unwanted fat around your neck can be caused by your diet and current lifestyle habits. Eating too many sugary foods will encourage more fat cells to accumulate. Some people might also find that genetics enhance the appearance of a fat neck due to broader shoulders.

Additionally, the skin loses elasticity when you age. This means you could get the classic turkey neck that looks like excess fat under the chin. Losing weight can help reduce turkey neck, but it’s important to lose fat slowly to ensure your skin still holds plenty of elastin fibers.

How Long Does It Take to Lose Neck Fat?

It might take around 3–4 weeks to see noticeable weight loss results. You can’t get rid of neck fat in the space of a few days, as the body needs time to burn more calories. All you can do is follow a low-calorie diet, perform chin exercises, and work out regularly.

Regaining a youthful appearance around your face and neck won’t happen overnight. To progress your results every day, exercise the neck muscles and eat plenty of good food. For example, following the keto diet could help you lose weight faster while in ketosis.

There’s no need to rush the process or end results. You can measure your once at the end of each week to monitor any differences. Other family members might also point out fat reduction, so it’s important to stay consistent with your eating and exercise plan.

How to Get Rid of Back Neck Fat

You need to reduce your overall body fat while building muscle mass. There is no way to get rid of neck fat specifically, so just focus on reaching your desired weight. It may help to eat lean protein foods to enhance your muscles, especially around the neck.

Reducing fat on the back of your neck may require a mix of cardio and weight-training sessions. Cardio is there to burn calories for energy, while lifting weights can tone the muscles. You could do exercises that target the trapezius muscles to help the neck look more toned.

Just like losing any amount of weight, you have to eat nutrient-dense food. Sugary foods will contribute to back neck fat and even cause high blood pressure spikes. If you want to improve your long-term health, focus on consuming foods high in protein, fiber, and vitamins.

A Word From a Personal Trainer

Losing neck fat might be challenging at first. You have to change your diet and find the perfect routine when doing cardio-based exercise. However, it’s important to take some smaller steps first. Go for a long-distance run every other day and avoid reaching for those sugary treats.

Seeing results will take time, and you might notice that your stomach, legs, or arms have shrunk during the process. Fat loss comes from different places, so don’t feel disheartened when your neck stays the same.

If you have any health conditions, consult with your doctor before making any lifestyle changes. A medical professional can determine what diet and exercise routine suits your personal health.


So, how do you get rid of neck fat? 

Following a healthy diet, drinking plenty of water, and exercising regularly can help you get a defined chin. The fat around your neck will shrink once you start forming these habits. Just remember that you can’t spot reduce fat, so focus on improving your overall fat percentage.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
Was this article helpful?
Thank you! We received Your feedback
Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
7 min read 1362 Views 0 Comments

Leave a comment

Thank you for your comment!
We will review it as soon as possible.
Your Name
Missing required field
Your Comment
Missing required field