Health & Wellness

How To Get Rid Of Neck Fat: 5 Effective Ways!

Get rid of neck fat and related areas with exercise, diet, and lifestyle changes, among surgical and non-surgical options.

Written by Manal Yahya

On Sep 21, 2023 – 12 minutes read

get rid of neck fat

Nothing is appealing about neck fat. Living in this often superficial world, we all want to know how to get rid of neck fat and related areas —under the chin, back of the neck, and face. Because it is important to address the layers of fat or excess flab accumulated around your neck sooner rather than later. It helps in mitigating several health risks.

Ahead, find what is neck fat, its causes, and how to get rid of neck fat in 5 ways.

How To Get Rid Of Neck Fat And What Are Its Causes?

Neck fat, medically termed submental fat, defines the layers of tissue containing fatty cells around your neck area —the back of the neck, under the chin, and face. Generally, the fat deposits around the lower part of the jaw down to the collarbone. But the most obvious area is under the chin. Depending on your body type as well as gender, the neck fat can be thick or thin.

neck fat surgery before and after

With several names — getting rid of turkey neck, double chin, sagging jowls, and moon face, the neck fat often turns into a cosmetic concern for many. Especially when prominently visible. 

The fact is neck fat is so much more than a mere cosmetic concern and must be addressed seriously. Because, surprisingly, this could indicate some underlying health issue that requires attention. Before getting into how to get rid of neck fat under the chin, let’s look at the causes of neck fat. Many factors cause saggy skin under your chin, let’s break them all down.

Weight fluctuations

Although it may not have a direct impact on neck fat, an increase in weight, or rather a rapid increase in weight, is prone to neck fat. Weight fluctuation certainly contributes primarily. The more weight you gain, the more fat is accumulated in all parts of your body, including your neck.


The common cause of neck fat remains fat deposition to the individual’s genetics. It plays a crucial role in determining the amount of fat someone stores in their neck area. Some people are naturally predisposed to store more fat in certain areas while some may not. For instance, some may be inherited with a strong jawline while some may jiggle with a soft jawline even if they are thin.


As you get older, you find yourself asking how to get rid of neck fat. Your skin loses elasticity and you lose muscle tone, resulting in fat that surrounds the muscles in your neck to migrate down. Furthermore, this results in the accumulation of fat in front of your neck causing saggy skin. Besides, aging slows down metabolism, which causes microscopic tears in the skin in areas with lower fat density, such as the neck area (1).

Eating habits

If you follow a diet that is high in fat and low in nutrients, your poor eating habits may contribute to neck fat. Consumption of high-sodium food, junk food, and high-calorie, processed food further worsens your fat distribution.


Several sedentary lifestyle choices result in neck fat, such as lack of physical activity, sleep deprivation, chronic stress, alcohol consumption, and smoking.

Poor posture

Prolonged slouching weakens your muscles and interferes with the ability to keep you upright. It also creates clusters of tight and knotted muscles.

Hormonal imbalance

Hormonal imbalances contribute to neck fat in women because it is linked to glucose and cortisol imbalances, and diminished thyroid function. Also, changes in neck tissue become apparent with losses in hormones —progesterone, pregnenolone, and DHEA.

Medical conditions

Some underlying medical conditions also cause neck fat. It includes anything from water retention to thyroid or gland problems, all of which require medical attention. 

How To Tell If You Have Neck Fat?

Before finding out how to get rid of neck fat under the chin, you must self-assess whether you have neck fat or not. There are some key indicators to look for, including the physical signs and symptoms of neck fat. In general, neck fat looks like excess weight carried underneath your chin, typically between the neck and the chin. In this case, you need to know how to get rid of chin and neck fat.

get rid of double chin

The muscle between your jaw and collarbone begins to store fat and appears like a chin below the chin. This is why it is often called a double chin. Unfortunately, some people may lose their jawline altogether. On the other hand, some people have fat layered on the sides of their necks. If you want to know how to get rid of back neck fat, you need to identify it as well. Back neck fat appears to be layers of fat folds into the back of your neck. It is also possible that you want to get rid of neck hump, which is more posture-related, and not neck fat.

Try this self-assessment technique to identify neck fat:

1. Check yourself in front of the mirror. If you see a pronounced curve where your jawline meets your neck, that is your first indication that you have neck fat.
2. Another indicator is the excess fullness or softness under your chin.
3. If pinching more than an inch of your skin is possible, you have neck fat.
4. Move your head from side to side. If your chin wobbles, you have neck fat.

Now that you know how to identify neck fat, find out how to get rid of chin and neck fat.

How To Get Rid Of Neck Fat Naturally?

If you want to know how to get rid of neck fat overnight, you may not have your answer. But you do have a couple of effective options at hand that work with consistency, commitment, and determination. Aside from the most obvious way of getting rid of neck fat which is consistent exercise, changes in diet plans and lifestyle choices are effective. 

Exercise: How to get rid of neck fat and get a jawline?

Exercise is the most effective way to lose excess weight and neck, chin and face exercises may tone your chin, helping you get rid of neck fat. Though there is no scientific evidence to support it, anecdotal evidence presents itself. Under how to get rid of neck fat exercise topic, you have plenty of options. But you need the best exercises to get rid of neck fat fast. Listed below are effective neck, chin, and face exercises:

#1: Neck Circles

is neck fat hard to lose
  1. Sit or stand tall with your shoulders relaxed.
  2. Slowly rotate your head in a circle.
  3. Keep your chin up and back straight.
  4. Reps: 10-15 rotations in each direction.

Exercise To Get Rid Of Neck Fat #2: Jaw Clenches 

  1. Sit or stand tall.
  2. Close your mouth.
  3. Slowly clench your teeth.
  4. Hold for 5 seconds.
  5. Release and relax your jaw.
  6. Reps: 10-15 times.

#3: Chin Lifts

  1. Lie on your back.
  2. Keep your head and shoulders elevated above the ground.
  3. Lift your head slowly until your neck muscles stretch a bit.
  4. Hold for 5 seconds.
  5. Release and lower back to the starting position.
  6. Reps: 10-15 times.

Exercise To Get Rid Of Neck Fat #4: Fish Lips

how can i slim down my neck
  1. Sit or stand with your shoulders relaxed.
  2. Pucker up your lips as if you are kissing a fish.
  3. Hold for 5 seconds.
  4. Release and relax.
  5. Reps: 10-15 times.

#5: Mouthwash

  1. Sit or stand with your shoulders relaxed.
  2. Fill your mouth with air.
  3. Swish the air for 5 to 10 minutes.
  4. Reps: 5 times.

Exercise To Get Rid Of Neck Fat #6: Blowing Air

  1. Sit or stand straight.
  2. Keep your back straight.
  3. Tilt your head back and look at the ceiling.
  4. Blow air out of your mouth with tight lips.
  5. Reps: 5-10 times.

#7: Platysma 

how to get rid of neck fat overnight
  1. Sit or stand with your shoulders relaxed.
  2. Open your mouth widely.
  3. Pull the bottom lip over the bottom teeth.
  4. Move your jaw up and down.
  5. Reps: 5-10 times.

#8: Lion’s Yawn

  1. Sit or stand straight.
  2. Open your mouth wide.
  3. Extend your tongue out as far as it goes.
  4. Exhale.
  5. Reps: 5-10 times.

#9: Fish Face

  1. Sit or stand straight.
  2. Suck in your cheeks and lips.
  3. Try to smile simultaneously.
  4. Hold for 5 seconds.
  5. Release and relax.
  6. Reps: 5-10 times.

#10: Neck Twists

  1. Sit or stand straight.
  2. Slowly turn your head to one side until your chin touches your shoulder.
  3. Hold for 5 seconds.
  4. Slowly return to the center.
  5. Repeat on the other side.
  6. Reps: 5-10 times in each direction.

Tips For Maintaining Proper Form During Exercise:

  • Stand or sit straight
  • Keep the shoulders even
  • Focus on your breath
  • Listen to your body
  • Keep your face relaxed
  • Start slow
  • Don’t rush reps
  • Rest is required

Diet tips: How To Get Rid Of Face And Neck Fat?

If you’re here wondering how to get rid of neck fat, you might also want to know what foods can slim down your neck. There is no way to spot-reduce fat from specific areas of your body with exercise alone. You need changes in your diet plans as well.

healthy diet to lose weight
  • Make sure you are getting enough lean protein. 
  • Increase the intake of whole foods, such as fruits and vegetables.
  • Replace refined grains with whole grains.
  • Opt for collagen-rich foods, like leafy greens and citrus fruits.
  • Add bone broth-based vegetable soup to your diet.
  • Cut back on sugary, high-fat foods, processed foods, and junk food. 
  • Stay hydrated by drinking plenty of water throughout the day.
  • Eat healthy fats, such as avocados, olive oil, and nuts.
  • Include low-fat dairy products.
  • Stick to your daily calorie needs.

Lifestyle changes

In addition to regular exercise and tweaks in your diet plan, try bringing some changes to your poor lifestyle. Small changes in your everyday life bring significant improvement in your skin health. Here are the tips for how to get rid of neck fat, back neck fat, related areas, and excess fat in general:

Wear sunscreen religiously

Harmful UV rays make your skin age faster causing skin sagging and wrinkles among other signs of aging. This contributes to neck fat. To know how to get rid of face and neck fat, start wearing sunscreen daily to protect and prevent your skin from UV rays. Apply sunscreen (at least SPF30) every two hours.

yoga for fat loss

Practice yoga

Is yoga an effective solution to how to get rid of neck fat? Certain yoga poses to tone your body and help in minimizing the appearance of neck fat. In addition, practicing yoga daily keeps the body younger and agile while burning fat to get rid of loose skin. Besides, mindfulness keeps you aware of your posture and muscle tension.

Get sufficient sleep

To maintain your skin health, make sure you get adequate sleep to allow your skin to rejuvenate and replenish itself. An average of 6-9 hours of sleep is sufficient.

Practice good posture to get rid of neck fat

Find out how to get rid of back neck fat easily: practice proper posture while sitting. Instead of slouching, ease the tension on the neck and shape the supporting musculature.

Stay hydrated

Since your skin is 60% water, you need plenty of water to maintain healthy and tight skin. Dehydrated skin begins sagging early on.

Take collagen supplements to get rid of neck fat

One-third of your skin and a third of the protein in your body comprises collagen. Responsible for skin elasticity and healthy joints, it is in your blood, bones, and muscles. As you age, the existing collagen breaks down. If you take collagen supplements, your body will know how to get rid of neck fat naturally.

Quit smoking and drink in moderation

Excessive smoking and drinking ruin your skin as well. To prevent or remove neck fat, moderation is the key.

When to consult a doctor?

You may consult a doctor if regular exercise, a healthy diet, and mindful lifestyle changes do not work in your favor. You have both non-surgical and surgical options for the treatment of neck fat.

How To Get Rid Of Neck Fat: Surgical Options

If you want to know how to get rid of neck fat fast, the choices include both surgical and non-surgical. Before jumping into the option of going under the knife, try the non-surgical cosmetic options listed below:

1. CoolSculpting

As an FDA-approved treatment, Cryolypolisis (2), also termed CoolSculting freezes submental fat across the neck and the area around it. It uses a vacuum-like suction along with a cooling applicator to freeze fat cells, which get cleared by the body later. The painless procedure only takes sixty minutes and the results may take up to six months. Its potential side effects include swelling, bruising, and skin sensitivity. Though least invasive, CoolScuplting has a very rare reaction called Paradoxical Adipose Hyperplasia (PAH).

2. Mesotherapy

A minimally invasive procedure that injects a small amount of an FDA-approved deoxycholic acid, named Kybella, to help your body absorb fats. It is a bile acid normally produced by the body and helps in breaking down fat deposits to deliver more oxygenated blood. As your solution to how to get rid of neck fat females, it may take 20 or more injections per treatment. You can receive up to six rounds, each at least a month apart.

3. Endolift Treatment

An FDA-approved procedure that destroys fat cells in the neck region by using radio frequency energy. It is a precise and effective treatment to burn fats away.

If non-surgical options wouldn’t benefit you and you want to know how to get rid of neck fat fast, you can choose to go under the knife. The surgical options for fat reduction listed below guarantee immediate results.

4. Lipolysis

A common surgical option is liposculpture which physically removes neck fat with liposuction of heat from a laser to melt away fat. It doesn’t remove excess skin or increase skin elasticity. Instead, sculpt a natural contour to the neck and chin.

5. Lower Face And Neck Lift

A surgical procedure that tightens the lower face and neck to remove excess skin. This permanent, one-time treatment requires 10 to 14 days of recovery and your answer for how to get rid of neck fat in a week.

Maintaining Fat Reduction Results in Different Areas

Once you opt for any non-surgical or surgical option to get rid of neck fat, you are required to maintain fat reduction results as well. Follow these tips to maintain the results:

  • Increase water intake to keep your skin smooth and supple
  • Follow a regular exercise regimen after consulting a cosmetic surgeon’s advice
  • Keep moisturizing the area
  • Refrain from leading a sedentary lifestyle
  • Abide by a healthy diet including the aforementioned foods
  • Reduce stress by practicing mindfulness (3)

Final Words

Knowing how to get rid of neck fat is not enough. Exercising and making dietary and lifestyle modifications helps in removing neck fat. For an immediate fix, you may choose cosmetic or medical intervention, as mentioned. In short, your whole life turns over if you improve your overall health.


1. How do you lose neck fat fast?

The only way to get rid of neck fat fast is by opting for surgical and non-surgical options for fat reduction.

2. What causes neck fat?

Weight, age, genetics, eating habits, lifestyle, poor posture, hormonal imbalances, and medical issues cause neck fat.

3. How can I slim down my neck?

You can slim down your neck by doing some exercise, making diet and lifestyle changes, or opting for surgical and non-surgical solutions.

4. Is neck fat hard to get rid of?

If you want to get rid of neck fat naturally, it may be hard as it takes some time. For quick results, you have several options.

  1. Torriani, Martin, et al. "Compartmental neck fat accumulation and its relation to cardiovascular risk and metabolic syndrome." The American journal of clinical nutrition 100.5 (2014): 1244-1251.
  2. Fathimani, Kayvan, Jon D. Perenack, and Anne Scruggs. "Innovations in Facial Cosmetic Surgery." Atlas of Operative Oral and Maxillofacial Surgery (2022): 637-647.
  3. Sosa-Cordobés, Elena, et al. "How effective are mindfulness-based interventions for reducing stress and weight? A Systematic Review and Meta-Analysis." International Journal of Environmental Research and Public Health 20.1 (2022): 446.

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Manal is a lifestyle influencer who has spent years delving into the world of beauty, fashion, and wellness- a pro when it comes to anything woman.

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