Published On By Rachel Nall

Ways to Reduce Neck Fat

Neck fat may develop between your collarbone and jaw. It could be influenced by genetics, aging, and weight gain.

Many people struggle with gaining excess fat under the chin and along the front and sides of the neck. Poor posture or a family history of skin with little elasticity could be some of the reasons for having a double chin or neck fat.

Whether your neck fat comes from excessive weight gain, hereditary, or bad posture, you may want to eliminate it and improve your overall appearance.

Weight gain and accumulation of fat in the neck area can also cause potential health risks.

Therefore, addressing neck fat is not only essential for cosmetic purposes but also for boosting your health.

When it comes to losing neck fat, there are several effective strategies you can consider. While spot reduction is unattainable, losing overall weight through a balanced diet and exercise could help support weight loss efforts.

Discover reasons that cause double chin and neck fat and learn effective ways how to get rid of them. Continue reading to know all that you can do about toning your neck and making it more toned and shapely.

What Is Neck Fat?

Neck fat, also known as submental fat or a double chin, accumulates surplus fat under the chin and along the front and sides of the neck. Various factors could influence neck fat, like genetics, aging, and weight gain.

Some people may be genetically predisposed to accumulate fat in the neck area, while others may develop it due to lifestyle choices or hormonal changes. However, neck fat does not cause the same inherent harm as visceral abdominal fat.

Best Ways to Reduce Neck Fat

  1. Healthy Diet

    Optimizing your diet could reduce neck fat and achieve a healthier body composition.

    Meals with protein sources, fresh vegetables, and whole fruits could help in muscle growth and repair. It could help you feel fuller for hours, reducing the urge to consume unhealthy foods.

    Fresh vegetables and whole fruits may provide essential nutrients and fiber, which could help in digestion and promote a healthy metabolism.

    Try monitoring your calorie intake and paying attention to the quality of your diet. It might help change your body composition and promote fat loss while promoting lean muscle growth.

  2. Do Exercises For Neck

    Exercises focus on strengthening the neck muscle, which could help enhance your efforts in reducing neck fat further. Here are some specific exercises you may consider for your neck:

    • Neck Squeeze

      • Stand up straight and place a 9-inch stress ball beneath your chin.
      • Relax your shoulders and gently press your chin down onto the ball.
      • Perform eight to ten repetitions and repeat this exercise for three sets throughout the day.
    • Neck Stretch

      • Maintain a posture with your head and neck in a neutral position.
      • Tilt your head backward, directing your chin toward the ceiling.
      • Push your tongue against the upper roof of your mouth with your mouth closed.
      • Hold this position for five to ten seconds, then release.
      • Repeat this stretch ten times.
    • Tongue Stretch:

      • Stand with good posture and relaxed shoulders.
      • Look ahead and extend your tongue as far as possible.
      • Lift your tongue towards the bridge of your nose, holding it for ten seconds.
      • Repeat this action ten times and perform three sets.
    • Neck Tilts:

      • Stand with a neutral head and neck position.
      • Tilt your head back, lifting it towards the ceiling.
      • Gradually tilt your head to the right side and push forward with your jaw, holding for five to ten seconds.
      • Release your jaw and turn your head to the left side.
      • Extend your jaw forward and maintain the position for five to ten seconds.
      • Repeat this process ten times on both sides of your neck.

    However, consult a healthcare expert before starting any exercise program to prevent injury.

  3. Resistance Training

    Resistance training could help tone your muscles and minimize loose skin as you shed those extra pounds.

    It could target multiple muscle groups of your neck, shoulders, and upper back, promoting a more balanced and toned neck appearance.

    You could build and strengthen your neck and other body muscles by engaging in resistance exercises.

    It might help improve your posture, which could further enhance the appearance of your neck and reduce the visibility of neck fat.

  4. Cardiovascular Workouts

    Cardiovascular activity may help you burn calories daily and shed unwanted pounds. Engaging in 100-150 minutes of moderate-intensity aerobic exercise weekly could support your overall health.

  5. Limits Calorie Intake

    Reducing calorie intake helps address neck and facial fat and achieve weight loss goals. It may help reduce fat accumulation in the neck area if you want to target neck fat.

    According to a study, calorie restriction may help improve immunity and extend life span. It may enhance metabolism, which could help burn more calories and reduce fat around your neck area.

    However, it's essential to approach calorie reduction sustainably and beneficially.

    Severely restricting calories may not be sustainable for overall health.

  6. Laser Lipolysis

    The Laser lipolysis method utilizes laser heat to dissolve fat in the neck and chin area. It could offer a potential solution to address neck and chin fat without relying solely on diet and exercise.

    Laser lipolysis may help remove superfluous fatty tissue and may strengthen skin by triggering collagen production.

    It's important to understand that Laser lipolysis focuses on reducing fat levels and may not address loose or excess skin concerns.

  7. Mesotherapy

    Mesotherapy is an FDA-approved procedure involving injecting deoxycholic acid into the neck area to help absorb submental fat cells. It is usually well tolerated and offers a less intrusive solution.

    Mesotherapy is a non-surgical approach that involves injecting a formula directly into the targeted area. It may provide noticeable results after various sessions. The exact number of sessions required may vary on personal factors, such as the amount of neck fat and the desired outcome.

Causes of Neck Fat

Fat distribution in the body varies from person to person and is influenced by genetics, hormones, and overall body weight.

When it comes to neck fat, several causes contribute to its accumulation.

  • Genetics: Some people may be genetically predisposed to storing fat in the neck area. It means that even with a healthy lifestyle and normal body weight, they may still have excess fat under the chin.
  • Weight gain: Excessive weight might increase the possibility of having fat around the neck. The body stores fat in various areas, including the neck.
  • Aging: The skin produces less collagen protein and elastin with growing age. This decrease in protein production might cause the skin to sag, resulting in a fuller-looking neck.
  • Sagging skin: Sagging skin around the neck, commonly known as “turkey neck,” could also contribute to the appearance of neck fat.

Neck fat is often seen as a cosmetic issue. However, gaining weight and accumulating fat around the neck could increase the risk of health concerns such as high blood pressure, diabetes, and heart disease.

Is It Challenging To Lose Neck Fat?

Losing fat in the neck could be challenging due to the body's inability to selectively target specific areas for fat loss.

The body stores excess calories as triglycerides in fat cells. It begins to tap into stored fat stores for energy when you reduce your calorie intake.

However, the breakdown of triglycerides into fatty acids occurs throughout the body, not just in one region. It means that even if we exercise the muscles in the face and neck area to tone them, there will be no significant reduction of neck fat.

It is essential to understand that losing fat in the neck area requires a complete approach to overall weight loss. It may include following a healthy diet, monitoring calorie intake, and exercising regularly during cardiovascular and resistance training.

Are There Supplements to Target Neck Fat?

There is currently no scientific evidence supporting the effectiveness of specific supplements for directly targeting neck fat.

Research generally does not support spot reduction as it is suggested to focus on weight loss through a healthy diet and exercise routine.

Thus, you should consult a doctor before considering any supplements to get personalized advice for your needs and health condition.

It is crucial to remember that supplements alone cannot reduce neck fat. A comprehensive healthy lifestyle is necessary for effective and sustainable fat loss.

Frequently Asked Questions

  1. Can Neck Fat Be Caused by Certain Health Conditions?
    Yes. Neck fat can be caused by health conditions like thyroid, hormonal, and gland problems. Factors such as genetics, weight gain, and aging can cause surplus fat storage under the chin and along the front and sides of the neck.
  2. Is It Possible to Target Fat Loss Specifically in the Neck Area?
    Targeted fat loss in the neck area is not possible. The body burns stored fat from anywhere, not just a specific region. However, burning overall body fat could support fat reduction in the neck.
  3. How Many Sessions of Mesotherapy Are Typically Required for Neck Fat Reduction?
    The number of sessions required for neck fat reduction through mesotherapy can vary depending on individual factors. Consult a doctor to choose a suitable treatment plan for your needs.
  4. Is It Difficult to Lose Fat in the Neck Area Compared to Other Parts of the Body?
    Losing fat in the neck can be challenging, as it is influenced by genetics, weight gain, and aging. However, combining healthy lifestyle choices, including a balanced diet and regular exercise, could help reduce neck fat effectively.


Neck fat might affect your self-confidence, but there are easy steps that can help you address it. Making lifestyle changes, improving posture, losing weight, and following a proper diet schedule may help improve overall health and enhance your appearance.

Accumulating neck fat can increase the risk of various health conditions, so it is essential to address the neck fat to support overall health.

You can change your body composition and neck appearance by following a comprehensive plan that includes a healthy diet, exercise, and lifestyle changes.

However, if your neck fat is due to a hormonal imbalance or other health-related reasons, consulting with a healthcare provider and prioritizing sustainable methods may help you with proper guidance and other treatment options.

  • The information in this review is for informational purposes only and should not be considered medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this review.
  • The results may vary from individual to individual.
  • It is recommended to consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before trying any product or tips.

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