How To Get Rid Of Neck Fat Naturally: 10 Diet Tips And 9 Exercises
You can melt off the stubborn fat if you follow these tips and exercises regularly.
Image: Shutterstock
How to reduce neck fat is an oft-searched question on the internet. Genetics, putting on some extra pounds or age can result in developing some neck fat. If you don’t want to resort to medical treatments, there are some easy ways to get rid of neck fat naturally. Read this article to find out some of the foods and exercises you can try to eliminate your neck fat. Scroll down to know more.
In This Article
What Causes Neck Fat?
Some of the major causes of excessive neck fat are:
- Obesity: Those who are obese or overweight are prone to neck fat.
According to data from the National Health and Nutrition Examination Survey, the occurrence of obesity and severe obesity among adults in the United States was 42.4% and 9.2% in 2017 and 2018, respectively. Among the surveyed population, women had a higher prevalence of severe obesity at 11.5% compared to men at 6.9%. Adults aged 40-59 showed the highest prevalence of severe obesity, with a rate of 11.5%, followed by adults aged 20-39 at 9.1% and adults aged 60 and over at 5.8%.
- Medical Problems: Medical conditions, like Cushing’s syndromei An illness that is defined by a group of accompanying symptoms, or a collection of symptoms that frequently occur together. (a hormonal disorder) or thyroidi A large ductless gland located in the neck that secretes hormones that control metabolism and growth. problems, can lead to obesity. Hence, people with these conditions tend to have excess neck fat.
- Cardiovascular Conditions: Those with heart issues are more prone to have neck fat.
- Age: Older individuals are seen to have more neck fat as compared to the younger lot.
Regardless of the cause of the excessive fat build-up around the neck, following the right diet tips and exercises can help you understand how to lose neck fat naturally.
Key Takeaways
- The common causes of excessive neck fat are obesity, thyroid or hormonal issues, and cardiovascular problems.
- Drink water, lemon juice with honey, and green tea to help reduce neck fat.
- Consume melons, red bell peppers, flaxseeds, and carrots to control excessive neck fat.
- Perform exercises like chin lift, lip pull, cardio, and jaw release to work the neck and facial muscles.
Best Ways To Get Rid Of Neck Fat
Diet
1. Green Tea
Green tea is rich in catechins, which are polyphenols with high antioxidant potential (1). Catechins are known to promote weight loss and may help in getting rid of neck fat.
You Will Need
- 1 teaspoon of green tea
- 1 cup of water
- Honey
What You Have To Do
- Add a teaspoon of green tea to a cup of water and bring it to boil.
- Simmer for 5 minutes and strain.
- Add some honey and drink it up.
How Often You Should Do This
Do this 3-4 times a day.
2. Coconut Oil
Coconut oil contains medium-chain fatty acids that increase metabolism (2). This may help you lose unwanted fat.
You Will Need
1 tablespoon of extra virgin coconut oil
What You Have To Do
- Consume a tablespoon of extra virgin coconut oil every morning.
- Additionally, you can also massage some oil into your neck daily.
How Often You Should Do This
Do this once a day.
3. Melon
Melons are believed to be low in calories and fat. They are also rich in many vital minerals and vitamins (3). They keep you full for long and help reduce weight.
You Will Need
Freshly cut melons
What You Have To Do
Have a bowl of freshly cut melons or consume fresh melon juice.
How Often You Should Do This
Do this 2-3 times a day.
4. Lemon Juice
Lemon juice possesses powerful antioxidant properties (4). The antioxidants may improve the body’s metabolism and help you lose weight (5).
You Will Need
- ½ lemon
- 1 glass of warm water
- Honey
What You Have To Do
- Squeeze the juice of half a lemon into a glass of warm water.
- Mix well and add some honey to it.
- Consume this every morning on an empty stomach.
How Often You Should Do This
Do this once a day.
5. Red Bell Peppers
Red bell peppers contain capsaicinoidsi An active ingredient that works as an irritant for mammals and is found in plants, such as capsicum. that can help reduce body fat percentage and fat mass (6). This, in turn, can reduce neck fat.
You Will Need
Red bell peppers
What You Have To Do
- Cut half a red bell pepper and add it to your favorite salad or dish.
- Consume it daily.
How Often You Should Do This
Consume red bell peppers daily.
6. Flaxseeds
Flaxseeds are rich sources of omega-3 fatty acids that can aid weight loss (7).
You Will Need
- 1 tablespoon of powdered flaxseeds
- 1 glass of warm water
- Honey (optional)
What You Have To Do
- Add a tablespoon of powdered flax seeds to a glass of warm water and mix well.
- Add some honey to this mixture and consume it.
How Often You Should Do This
Do this once a day, preferably in the morning.
Quick Tip7. Carrots
Carrots are rich sources of fiber and vitamin A (8). They take longer to digest and may keep you full for a long time. Hence, carrots may help you lose weight.
You Will Need
1-2 carrots
What You Have To Do
- Cut one or two carrots into thin slices.
- Eat them as is or add them to your favorite dish.
- You can also juice the carrots and drink it up.
How Often You Should Do This
Do this once a day.
8. Sunflower Seeds
A study has shown that sunflower seed extract has a beneficial effect on body weight and fat mass (9). Thus, sunflower seeds may help you lose neck fat.
You Will Need
1 tablespoon of raw sunflower seeds
What You Have To Do
Consume a tablespoon of raw sunflower seeds.
How Often You Should Do This
Do this daily.
Quick Tip9. Aloe Vera
Aloe vera can reduce body weight and body fat mass (10). This may help in reducing neck fat.
You Will Need
1 cup of fresh aloe juice
What You Have To Do
Consume a cup of fresh aloe juice.
How Often You Should Do This
Do this 1-2 times a day.
10. Water
Drinking enough water daily and staying hydrated may also speed up the weight loss process. However, there is no scientific research to back this claim.
There are also a few foods that you must avoid completely.
What To Avoid
- Avoid saturated fats, like packaged and frozen foods, as they only pile on calories without offering any nutrition.
- Processed foods
- Sugar
Now that you have an idea of how you may alter your diet to achieve a toned neck, here are a few exercises that may help you achieve your target faster.
Exercises
1. Chin Lift
Tilt your head towards the ceiling and hold the position. This exercise helps in toning the muscles of the jaw, throat, and neck.
Duration
10 seconds
A health and wellness blogger shared her experience of doing the chin lift exercise. She said, “Every evening, I’d tilt my head back, looking at the ceiling, puckering my lips. It felt silly at first, but this exercise became my secret weapon against my double chin (i).”
2. Lip Pull
Lip pull involves lifting the lower lip and pushing the lower jaw out. It helps in lifting the facial muscles, reducing the neck fat and giving you a more youthful appearance.
Duration
10 seconds
3. Fish Face
This exercise needs you to suck your cheeks and lips inwards and then hold the posture.
It is great for toning the face muscles and burning the extra fat.
Duration
5 to 10 seconds
4. Blowing Air
For this exercise, tilt your head back as much as you can and blow air out of your mouth. This gets the facial and neck muscles working.
Duration
10 seconds
5. Jaw Release
For this exercise, enact chewing motions in a slow manner and then open mouth to the maximum capacity. This exercise is great for losing fat around the neck and getting a sleeker jawline.
Duration
5 to 10 seconds
6. Cardio
Walking, jogging, running, or whatever gets the heart racing is a sure shot way to lose fat all over the body, including the neck
.
Duration
20-30 minutes
7. Clenching The Jaw
For this exercise, keep your shoulders and back straight and your mouth closed. Slowly clench your teeth and hold the posture. It works the muscles in your jaw and neck and may help you achieve a sleek jawline.
Duration
5 seconds
8. Neck Circles
This exercise requires you to slowly rotate your head in a circle, from front to back and both clockwise and anticlockwise. Face your chin upward and ensure that your shoulders are relaxed and your back is straight. It works the neck muscles and relieves stress in them.
Duration
10-15 seconds
9. Tongue Stretch
For this exercise, stick out your tongue as much as possible and try to touch your nose with it. Go as far as you can and hold the pose. This exercise may help you get rid of your double chin.
Duration
10 seconds
There are some lifestyle changes you can make, apart from these exercises and dietary changes, to reduce neck fat. Keep reading to know more.
Lifestyle Changes To Get Rid Of Neck Fat
Making some simple changes to your daily life can help reduce neck fat. Here are some tips to help:
- Avoid or limit eating processed foods
- Portion control your meals and practice mindful eating
- Avoid binge or emotional eating
- Drink at least 8 glasses of water per day
- Avoid drinking sugary and carbonated drinks
- Aim for 7-9 hours of quality sleep each night.
- Manage stress levels.
- Avoid or limit alcohol and tobacco consumption
- Get regular check-ups
- Surround yourself with positive influences.
Now that we have examined helpful lifestyle strategies, let’s bust a few common myths about neck fat that might be misleading you. Scroll down to learn more.
Common Misconceptions About Neck Fat
- Individuals who are overweight are the only ones who have neck fat
This is the most common myth. Age, posture, and genetics all contribute to neck fat. Excess fat or loose skin around the neck can occur even in lean individuals.
- Drinking more water will instantly reduce neck fat
While staying hydrated helps with bloating and water retention, it will not melt neck fat without a healthy diet and regular exercise.
- Poor posture has nothing to do with neck fat
Posture plays a significant role in the appearance of neck fat. Slouching or a forward head position may compress the muscles and skin, making the neck appear puffier or fatter. Moreover, correcting posture can achieve a more defined jawline.
- Wearing tight clothes or accessories can cause neck fat
Tight clothing does not cause fat to accumulate, but it may create temporary markings.
Now that we have debunked these myths, it is time to focus on a realistic and effective plan to start reducing neck fat.
Plan of Action: Weekly Routine To Reduce Neck Fat
A combination of cardio, strength training, posture correction, and a balanced diet is key to reduce neck fat effectively. Here is a simple, beginner-friendly weekly plan:
- Neck and jawline toning exercises (Daily) – 5-10 minutes
- Cardio (4–5 times a week, 30–45 minutes)
- Strength Training (3 times a week)
- Posture Breaks (Daily)
- Focus on fiber-rich foods, healthy fats, and lean protein intake.
Infographic: Tips To Lose Neck Fat Through Diet And Exercise
Getting rid of neck fat starts with adopting a healthy and active lifestyle and committing to the process until you get results. Eating healthy and exercising kickstarts your metabolism, which helps burn fat. And to help you get started with the process, we have summarized easy-to-follow diet and exercise tips in the infographic below. Check it out!
Some thing wrong with infographic shortcode. please verify shortcode syntaxWeight gain, obesity, aging, certain cardiovascular conditions, and thyroid issues may lead to excess neck fat. Though there are some surgical procedures, such as a chin tuck surgery and liposuction, many individuals opt for ways to get rid of neck fat naturally. Although it is not really possible to reduce fat in a particular spot, certain neck fat exercises, diet, yoga, as well as a healthy lifestyle play a pivotal role in shedding excess weight, which can help you lose neck fat at the same time. In addition, certain exercises such as a lip pull, fish face, chin lift, and jaw release, along with cardio exercises, can help tone your neck muscles and shed any excess fat on them.
Frequently Asked Questions
What is the difference between neck fat and double chin?
Some people are predisposed to developing a double chin, meaning there is a genetic component, and obesity is not the underlying cause. However, obesity may make a double chin more apparent. Another major cause is aging. As we get older, our skin loses its elasticityi Stretchiness or the capacity of a substance or object to regain its original shape after being squeezed or stretched. and collagen weakens. Some of us develop this more so than others, and it can lead to a double chin.
Does chewing gum help reduce neck fat?
Chewing gum regularly may keep your jaws in motion and show a slight change in the double chin area. However, it does not burn much of your neck fat.
Do neck creams actually work?
Yes, neck creams can help firm the skin, improve the quality of papillary dermal collagen, and increase the number of elastic fibers in the upper dermis (11).
Does a fat neck cause sleep apnea?
Yes, neck fat can cause sleep apnea. The increased neck circumference may narrow the upper airway in obese individuals, causing sleep apnea (12).
Is walking good for your fat neck?
Walking is a good cardio exercise that can help you lose your overall fat. Your neck fat may also decrease in the process. However, it is best to opt for other neck-specific exercises if you want to lose only neck fat.
At what age does your neck sag?
Necks start sagging at different ages for different people. However, most people start observing the looseness of their neck skin in their 30s.
Illustration: How To Get Rid Of Neck Fat Naturally: 10 Diet Tips And 6 Exercises
Image: Stable Diffusion/StyleCraze Design Team
Learn how to get rid of neck fat with simple exercises and diet tips listed in this video. Get a slimmer neck in no time! Check out this video now.
Personal Experience: Source
StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
i. My Journey with Face Yoga: How I Reduced My Face Fat and Double Chinhttps://medium.com/@mindbodygoddess7/my-journey-with-face-yoga-how-i-reduced-my-face-fat-and-double-chin-d1a3e9ffe603
References
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
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https://pubmed.ncbi.nlm.nih.gov/18326600/ - Eitenmiller, R. R., et al. “Nutrient composition of cantaloupe and honeydew melons.”Journal of Food Science 50.1 (1985): 136-138.
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https://www.researchgate.net/publication/327542425_Component_analysis_and_antioxidant_activity_of_Citrus_limon - Shetty, Prashanth et al. “Does short-term lemon honey juice fasting have effect on lipid profile and body composition in healthy individuals?.” Journal of Ayurveda and integrative medicine vol. 7,1 (2016): 11-3.
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https://pubmed.ncbi.nlm.nih.gov/23735317/ - A Prospective Double-blind, Placebo-controlled Clinical Trial Evaluating the Efficacy of a Novel Combination of Hyaluronic Acid Serum and Antioxidant Cream for Rejuvenation of the Aging Neck
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