How To Get Rid Of Neck Fat Naturally: 10 Diet Tips And 6 Exercises

You can melt off the stubborn fat if you follow these tips and exercises regularly.

Medically reviewed by Dr. Nicholas Jones, MD, FACS
Written by Sucharita Mishra
Edited by Arshiya Syeda
Fact-checked by Dipti Sharma  • 

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.

What Causes Neck Fat?

Neck fat
Image: Shutterstock

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  XAn illness that is defined by a group of accompanying symptoms, or a collection of symptoms that frequently occur together. (a hormonal disorder) or thyroidi  XA 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.

Best Ways To Get Rid Of Neck Fat


1. Green Tea

Green tea
Image: Shutterstock

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

What You Have To Do

  1. Add a teaspoon of green tea to a cup of water and bring it to boil.
  2. Simmer for 5 minutes and strain.
  3. 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 in a glass bottle
Image: Shutterstock

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

  1. Consume a tablespoon of extra virgin coconut oil every morning.
  2. 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 in a glass
Image: Shutterstock

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

  1. Squeeze the juice of half a lemon into a glass of warm water.
  2. Mix well and add some honey to it.
  3. 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 in a bowl
Image: Shutterstock

Red bell peppers contain capsaicinoidsi  XAn 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

  1. Cut half a red bell pepper and add it to your favorite salad or dish.
  2. 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

  1. Add a tablespoon of powdered flax seeds to a glass of warm water and mix well.
  2. Add some honey to this mixture and consume it.

How Often You Should Do This

Do this once a day, preferably in the morning.

protip_icon Quick Tip
You can also add flaxseeds to your cereal, smoothies, bread, or yogurt for daily consumption.

7. 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

  1. Cut one or two carrots into thin slices.
  2. Eat them as it is or add to your favorite dish.
  3. 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

protip_icon Quick Tip
You can also add sunflower seeds to a curry, scrambled eggs, stir fry, oatmeal, or baked goods.

Do this daily.

9. 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

  1. Avoid saturated fats, like packaged and frozen foods, as they only pile on calories without offering any nutrition.
  2. Processed foods
  3. 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.


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.


10 seconds

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.


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.


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.


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.


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.


20-30 minutes

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!

tips to lose neck fat through diet and exercise (infographic)

Illustration: StyleCraze Design Team

Save the high-quality PDF version on your device now.

Download Infographic in PDF version Download Infographic
Download Infographic in PDF version

Weight 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  XStretchiness 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.

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.

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.

10 sources

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