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

Medically reviewed by Dr. Nicholas Jones, MD, FACS
by Sucharita Mishra

Your neck tends to become heavier as you age or begin to put on weight. This can give your face a disproportionate appearance. Hence, to save you from this trouble and help you get rid of neck fat, here are some diet tips and exercises that may help. Keep scrolling for more information.

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.
  • Medical Problems: Medical conditions, like Cushing’s syndrome (a hormonal disorder) or thyroid 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, the following diet tips and exercises may help burn it naturally.

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

  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 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 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 contain capsaicinoids 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.

7. Carrots

Carrots are rich sources of vitamin A and fiber (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

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.

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

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

If you have been struggling to lose weight around your neck without much success, you know what you should do. Remember, both diet and exercise play a significant role in overall weight management.

Expert’s Answers For Readers’ 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 elasticity and collagen weakens. Some of us develop this more so than others, and it can lead to a double chin.

10 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Sucharita Mishra

Sucharita Mishra has a Master’s degree in Biotechnology and specializes in writing on Health and Wellness. She has worked on determining various heavy metals present in green tea for her Master’s dissertation at CSIR- CFTRI, Mysuru. After completing her degree, Sucharita decided to pursue her passion for writing. She is addicted to all things black and aspires to become a bat one day.
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