How To Get Rid Of Neck Fat

Having a little extra fat in the neck often leads people to inquire about how to get rid of neck fat.

Neck fat, often called a “double chin,” can be a challenging and ongoing problem for many.

It can result from factors such as weight gain, aging, and genetics. Luckily, there are various ways to address neck fat and attain a more sculpted look. 

Removing the excess fat around your neck is only possible when you work toward losing weight.

The only way to target neck fat specifically is through a non-invasive procedure called CoolSculpting.

But you should only opt for this treatment when committed to changing your lifestyle.

To ensure long-term neck fat reduction, you must follow a healthy diet, exercise regularly, and put an end to unhealthy habits.

This article will explore different approaches for eliminating neck fat. We’ll discuss how diet, exercise, and lifestyle changes can reduce neck fat and boost self-confidence.

How To Get Rid Of Neck Fat

If you’re wondering how to eliminate neck fat, the first step is understanding that spot reduction is impossible.

In other words, targeting a particular area of the body for fat reduction is not doable.

But you can work towards reducing overall body fat by transforming your lifestyle. 

The key to losing neck fat is to focus on reducing body fat in general. And some of the following tips can help with that.

Lower Your Calorie Intake

Losing weight through a reduction in calories is one of the best ways to eliminate neck fat.

By tracking your meals, ensure you burn more calories than you consuming each day. 

Opt for nutrient-dense foods that are lower in calories. This will create a calorie deficit, which is essential for weight loss.

Be mindful of portion sizes and avoid high-calorie, low-nutrient foods. For instance, avoid sugary snacks, processed foods, and fried dishes.

Keep Yourself Hydrated

Drinking plenty of water is a key component for overall health and it contributes to weight loss.

Staying well-hydrated can help curb your appetite, enhance digestive function, and boost your metabolism. 

Aim for 1.5 to 2 liters of water a day. Drinking a glass before meals will curb your appetite and prevent you from eating too much.

Exercise Your Neck

Targeting the neck muscles with specific exercises can help tone and tighten the area. And this can reduce the appearance of neck fat. 

Some practical neck exercises include neck tilts, rotations, and resistance exercises.

Perform these exercises consistently, at least three times a week, to see improvements in your neck’s muscle tone.

Do Cardio Exercises

Cardiovascular exercises like running, swimming, or cycling can help burn calories and contribute to overall weight loss. 

It’s best to do moderate-intensity cardio exercises for at least 30 minutes per day, five times a week.

This will help reduce neck fat, improve your general fitness, and promote a healthier heart.

Eat More Fruit & Veggies

Incorporating more fruits and vegetables into your diet can help promote weight loss and improve your overall health. 

You should ideally have a minimum of five fruit and vegetable servings each day.

These nutrient-dense, low-calorie foods contain high levels of fiber. As such, they should make you feel fuller for longer, reducing the likelihood of overeating. 

Choose Lean Proteins

Including lean protein sources in your diet can help promote weight loss and muscle growth.

And be sure to include a lean protein source in each meal for maximum benefits.

Opt for lean protein options like chicken, turkey, fish, beans, and tofu. These will keep you feeling satisfied and support your body’s muscle-building efforts. 

Exercise Your Jaw

Chewing gum can help strengthen your jaw muscles, contributing to a more toned appearance in the neck area. 

Choose sugar-free gum to avoid unnecessary calories and chew it for a few minutes multiple times daily. This simple habit can help tone the muscles around your jaw and neck over time.

Wear Sunscreen

While sunscreen protects the skin from the sun, it can also help reduce neck fat. The sun’s rays can damage the collagen and elastin in your skin, leading to sagging and wrinkles. 

When your skin loses elasticity, it can impact the occurrence of a double chin. But you can ward off sun damage and maintain the health and elasticity of your skin by using sunscreen regularly.

Do Yoga

Yoga is a great way to minimize stress, boost flexibility, and improve posture. These can all contribute to the reduced presence of neck fat. 

Some yoga poses, such as the bridge pose, can specifically target the muscles in the neck.

These poses will help to tone and tighten the area. Yoga can also help reduce cortisol levels, a hormone linked to weight gain.


CoolSculpting is a non-invasive procedure involving targeted freeze and destruction of fat cells.

While it can reduce body fat, it should not be considered a replacement for a healthy diet and regular exercise. 

This treatment can be a helpful tool when combined with a positive change in lifestyle. And it’s an effective way to target persistent fat that may be unaffected by diet and exercise.


Reducing or eliminating neck fat requires a multifaceted approach. This approach should involve a healthy diet, regular exercise, and changes in lifestyle habits.

With consistent effort and commitment, you can have a leaner and healthier-looking neck.


1.) Can I Specifically Target Neck Fat Through Exercise?

No, spot reduction is not possible. But you can reduce overall body fat by adopting a healthy diet and exercising regularly. This will help to reduce neck fat as you lose weight.

2.) Will Wearing Sunscreen Really Help Reduce Neck Fat?

Sunscreen can help prevent sun damage, leading to sagging and wrinkles in the neck area.

By maintaining the health and elasticity of your skin, you can help reduce the appearance of neck fat.

3.) Is Coolsculpting A Replacement For A Healthy Diet And Exercise?

No, CoolSculpting is not a replacement for a healthy lifestyle. It can be a helpful tool, but it must be combined with eating healthily and exercising regularly.

CoolSculpting can then be used to combat stubborn fat that healthy eating and exercise haven’t been able to reduce.

Scroll to Top