How to Lose Neck Fat for Making A Better Appearance For The Face

Fat neck, hump behind the neck, or a “double chin” when snapping a selfie can all look unappealing and make you appear many years older than you are. Neck obesity, often known as the turkey neck, can have a detrimental influence on self-esteem. Now, if you often wonder how to lose neck fat and time and again fail to do so, we have some excellent news for you. You can now decrease extra fat around the neck and increase your confidence at the same time with several options available to you. From changing diet to exercises to getting a safe treatment done, you can choose any alternative open according to your requirement and body suitability.

(Tip: Please don’t perform these exercises immediately after meals)

How To Lose Neck Fat - fatty neck

Proper Exercises to Lose Neck Fat

Don’t we all love standing in front of the mirror and admire the beautiful artwork God has created us into? But at times, that little fat under chin somehow always manages to pull down our confidence, and we are left feeling a little bit sad. Say goodbye to your chin worries because the two most amazing exercises below will help you get a chiselled and sharp jawline.

Lip Pulls

Lip pull is a stretching exercise that helps get rid of neck fat, carve chin and side muscles.


  • Keep your back straight and your gaze forward, as you always do.
  • Without lifting your shoulders, push out your jaw as far as you can.
  • When you’ve stretched your jaw as far as you can, raise your bottom lip as far as you can.
  • Hold this position for 10 seconds before returning to the previous form.
  • Ten reps (gradually increase with practice)

Side Stretches

The fat may not be deposited vertically every time and can be deposited horizontally. As a result, you’ll need to incorporate some side stretches to burn the extra fat deposits on your sides.


  • Stand tall and comfortable with your shoulders squared.
  • With your right arm curled around your neck, touch your left ear.
  • Bend your neck slowly towards your right shoulder.
  • Stay for 5 minutes before releasing.
  • Carry on with the left arm and right ear in the same manner.
  • Four reps

How To Reduce Neck Fat with Foods?

Healthy eating habit is an incredible thing because it helps cure so many problems altogether! With a combination of a few nutritious foods and a diet, you can quickly reduce or get rid of neck fat in excess and will also help you in boosting metabolism.

Coconut Oil

Coconut oil has a unique and tasty flavour high in medium-chain fatty acids, which boost your metabolism and help you lose neck fat.

What: With this ingredient, you can drink a tablespoon of virgin coconut oil with warm water in the morning or massage your neck area. Do this daily to see the best results.

How To Lose Neck Fat - coconut oil

Aloe Vera

Many fitness freaks swear on this ingredient to maintain a healthy body weight. Aloe Vera contains extraordinary characteristics that assist your body in converting the carbs and fat it consumes each day into energy, which aids in weight reduction.

What: 2 cups of Aloe juice should be consumed twice a day. Once the liquid is extracted, drink it right away.

How To Lose Weight in Your Neck?

Other than food and some excellent neck fat exercises, there are many different ways to lose weight around the throat that should be practiced regularly to show good results.

Fix That Stooped Position Of Yours! 

Faulty posture causes the neck and facial muscles to weaken, causing the skin in the area to lose suppleness. To avoid lower your head to work, sit with your back straight and your computer screen raised.

Add Whole Grains, Legumes, And Fresh Fruit To Your Diet.

Replace processed carbohydrates with whole grains for a balanced diet that aids in fat reduction. Fresh fruits and vegetables are excellent for maintaining healthy, soft, and elastic skin. To eliminate toxins, pick meals that are high in water, such as cucumbers and melons.

How to Get a Slim Neck?

Several people tried their luck with the diet, exercises, and creams but couldn’t benefit. In such cases, people often turn to surgical treatment for neck fat removal while considering health suitability as suggested by their doctor. These exercises will help you give tips on how to lose neck fat.

Buccal Fat Pad Reduction

Buccal fat pad reduction is a low-cost procedure that contours the lower face by removing fat from the cheeks. Inside the mouth, a small incision is created, and part of the fat in the lower cheek is taken out, resulting in jowls. It takes about 20 minutes and requires no anaesthetic or downtime.


Liposuction can provide fantastic skin tightening and a chiselled jawline if you have extra fat below your chin while having a healthy weight. Patients who are younger and have high skin elasticity are the most outstanding candidates for the treatment. Within a week, most patients may return to work, and after two weeks, they can resume their usual activities.

What Causes for Fatty Neck?

Although various circumstances can produce a fat neck, one of the most common causes is the same as for excess fat elsewhere on the body: obesity and excess body weight. But what if you are not overweight and have just accumulated excess neck fat?

  • Yes, face and neck fat can even affect even those who are at their optimal weight. This can be due to various factors, from water retention to more severe hormone or gland issues.
  • It could simply be genetic; some people are genetically predisposed to the appearance of neck fat.
  • Aside from being overweight or having a hereditary predisposition, aging is another primary reason.
  • The Platysma is a big muscle in the neck that runs from the mouth to the collar bone. We neglect to use this muscle in our daily activities, and as a result, it loses tone and becomes more prone to fat deposition, leaving us vulnerable to the double chin.

Back Neck Fat Hump Exercises

A forward bend can weaken the muscles in your upper back and cause a hump at the base of your neck. Due to this, one may not feel comfortable completing daily tasks and may not like how one appears. Worry not; check out some of the neck hump removal exercises to get the best posture.

Arm circles

Duration: 8 minutes per day

How To Lose Neck Fat - Arm circles

Jumping Jacks

How: 1. Keep your arms by your side and stand with your feet together.

  1. By bending your knees in a moderate way, jump into the air.
  2. Stretch the legs in a moderate way while jumping. Stretch your arms above your head.
  3. Come back to the starting position.

(30 secs reps x 3)

Best Way to Get Rid of Neck Fat for Women

Ladies, is a friend’s wedding around the corner, or a critical office party is nearing, and you are worried about that little fat under your chin, and it’s making you look voluminous?

Here are some healthy tips to follow

  • Some researchers have discovered that a 30-minute daily face yoga program or even cardio workout helps to reduce signs of aging in middle-aged women in just 17-20 weeks, making them appear younger with a more defined face structure.
  • Fried and processed meals should be avoided.
  • The consumption of sugar should be reduced.
  • Try eating healthy fats like olive oil, avocados, walnuts, etc.

Ways To Get Rid of Neck Fat for Men

Guys, whenever you accidentally open the front camera on your phone, do you find yourself dreading the double chin that creeps us out of nowhere? Yeah, it happens to the best of us. Follow these simple neck fat exercises and tips on how to lose neck fat.

  • I know that no one tells you to moisturize because you are a guy, but that’s just nonsense. Take your favourite cream and apply it to your neck in a circular motion for 5 minutes. Do this daily to see results.
  • Regular cardio exercise in the morning to see changes within 1-2 weeks.
  • Reduce calories intake by 600 per day
  • Always keep yourself hydrated (drink 3L)

Neck Fat Removal Workout Plan

This workout plan consists of the three most beneficial exercises to get rid of neck fat and help you tone your face muscles for a better look.

Roll Shoulders Backward

All you have to do is rotate your shoulders in a circular motion backward. Consider creating tiny circles with your shoulders. (Rep 10-15)

Rep the last exercise in a forward direction 10–15 times.

Shrug Your Shoulders

Pull both shoulders up for a full 10 seconds while keeping your shoulders rigid, then press down as you relax them back to their natural posture. At least 20 times, repeat this practice.


So, now when you think about how to lose neck fat, just know that it is effortless, provided you follow all the methods and tips correctly. A simple workout is pretty beneficial to the body and mind too. It not only makes you feel better, but it also helps you stay in shape. So why don’t you start with one thing at a time?

This post is powerful information for you if you seek strategies to burn fat on your neck and have a distinct collarbone. Give weight loss, aerobic exercise, and chin workouts a chance before getting an invasive operation unless you’re convinced your double chin is caused by heredity.

1 thought on “How to Lose Neck Fat for Making A Better Appearance For The Face”

  1. This is an article that I will share with a friend. It is good to know that it is relatively effortless to lose neck fat. A combination of exercise and diet does wonders for our overall health. Aerobic exercise has many benefits and reducing our sugar intake makes a lot of sense. Also, I agree with staying away from fried and processed foods. You have provided numerous suggestions that when applied are most definitely beneficial to our overall health.


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