How To Get Rid Of Neck Fat Naturally: 10 Diet Tips And 6 Exercises
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.
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.
- 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
- 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 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
- 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.
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
- Cut one or two carrots into thin slices.
- Eat them as it is or add 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.
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
- 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
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.
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 elasticity and collagen weakens. Some of us develop this more so than others, and it can lead to a double chin.
10 sources
- Hodgson, Adrian B., Rebecca K. Randell, and Asker E. Jeukendrup. “The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms.”Advances in nutrition 4.2 (2013): 129-140.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/ - St-Onge, Marie-Pierre, and Aubrey Bosarge. “Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil.”The American journal of clinical nutrition 87.3 (2008): 621-626.
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.
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1985.tb13294.x - Shie, Pei Hsin, and Horng Liang Lay. “Component analysis and antioxidant activity of Citrus limon.” Academia Journal of Medicinal Plants 1.3 (2013): 49-58.
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.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910284/ - Rogers, James et al. “Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis.” BMC obesity vol. 5 22.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088424/ - Mohammadi‐Sartang, M., et al. “The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta‐analysis of 45 randomized placebo‐controlled trials.”Obesity Reviews 18.9 (2017): 1096-1107.
https://pubmed.ncbi.nlm.nih.gov/28635182/ - Moorhead, S. Anne, et al. “The effects of the fibre content and physical structure of carrots on satiety and subsequent intakes when eaten as part of a mixed meal.”British journal of nutrition 96.3 (2006): 587-595.
https://pubmed.ncbi.nlm.nih.gov/16925866/ - Leverrier, Aurélie et al. “Helianthus annuus Seed Extract Affects Weight and Body Composition of Healthy Obese Adults during 12 Weeks of Consumption: A Randomized, Double-Blind, Placebo-Controlled Pilot Study.” Nutrients vol. 11,5 1080.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566515/ - Choi, Ho-Chun, et al. “Metabolic effects of aloe vera gel complex in obese prediabetes and early non-treated diabetic patients: Randomized controlled trial.”Nutrition 29.9 (2013): 1110-1114.
https://pubmed.ncbi.nlm.nih.gov/23735317/
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