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How to Get Rid of Neck Fat?

Excess fat around the neck is not only unsightly, but also can be an early sign of obesity. There are a lot of people who would like to make sure that they will get rid of their neck fat because it looks a bit weird. Some people even find their neck fat embarrassing, but even if they have tried different ways in order to get rid of neck fat, they end up having a neck that they are not too proud of. Fat in the neck area can lead to problems with self-esteem because of its proximity to the face. You have to know by now that the best way to get rid of neck fat is to make sure that you are not overweight.

Getting rid of neck fat is not something that you can achieve overnight, it takes time and effort. With changing lifestyle patterns and the amount of unhealthy food we consume regularly, neck fat has become a common problem. In order to get rid of neck fat, there might be times when you are tempted to undergo some treatments but this can be very expensive. Trying out some home remedies can be beneficial for you and help you treat the problem without a hole in your pocket.

to get rid of neck fat

Neck Fat: Know More

Neck fat, also termed as turkey neck, many times, may bring your appearance down. Fatty neck affects the way you look. Other parts of the body accumulate fat in a different way than the neck fat. You must remember that excess fat in the neck is a clear sign of obesity and excess weight. The fat deposits accumulate in different parts of the body, such as hips, abdomen, upper arms, calves and neck when you gain weight. The health experts can advise spot reduction therapy in case of other body areas if the fat accumulation is too much. However, this therapy cannot be carried out on the neck.

Ways to Get Rid of Neck Fat Faster:

It is important to know here that there are numerous variables that cause abundance weight around the neck range. An aggregation of greasy stores, corpulence, hereditary qualities, maturing or water maintenance can all be reasons behind neck fat. But the below methods can effectively help you to get rid of neck fat within the comfort of your space:


Walk or jog for 30 to 60 minutes a day, three to five times a week in order to get rid of neck fat quickly. The best exercises for losing weight are workouts, such as walking or jogging, which really help in burning the fat. Although you are not targeting your neck area when performing a cardio workout, over time you will experience fat loss around the neck as well as the rest of your body. Walk or jog briskly, but not so hard that you’re out of breath.

Adequate Water Intake Is Must

To maintain the smooth functioning of your body water is quintessential. Your skin will remain hydrated and prevented from sagging due to adequate intake of water. It becomes next to impossible for your body to lose weight when you do not drink water in the required amount. This is because water plays a major role in eliminating toxins from your body and lowering your appetite. You should also keep a watch on the type of juices and soft drinks you drink regularly to get rid of neck fat effectively.

Sugary juices and soda should be kept out; unsweetened fruit juices should be preferred. The ideal thing is to eat fruits instead of going for the juices, as recommended by nutritionists. This is because the water content in the fruits has its own natural taste that satisfies your taste buds and provides appropriate nutrients and fluid of required pH balance to your body. Just ignore any kind of drink that can dehydrate your body. These include coffee, alcohol and Gatorade.

Do Not Slouch While Sitting

Your neck and chin muscles are a lot affected by the way you sit. Your muscles will be affected and weakened if you slouch while sitting. Fatty depositions around the neck can be a result of this in some cases. Slouching is a bad sitting position and is responsible for accentuating fat around the neck; you need to get rid of this habit of getting rid of neck fat really fast. Keeping the head held high and sitting up in a straight position is what the health experts recommend.

It really helps to smooth the fatty creases around your neck and works faster. However, you need to work very hard to adapt to this habit as every now and then you may go back to your old slouching position. So, keep a watch when you are in a sitting position. Your neck, jaw and back muscles become strong as they are being used to keep you in an upright position when you sit straight. Take the help of a posture chair to be habituated to sitting straight up if you have difficulty initially.

Fruits and Vegetables

You have to remember that adding fruits and vegetables to your diet can be very effective not only in trimming your body, but in getting rid of the neck fat as well. You know that your calorie intake will be reduced significantly just because of adding fruits and vegetables. Make sure that you will add vegetables to your meals. Have them steamed or even grilled, whatever you like. Eat fruits instead of other sweets if you have a sweet tooth. Your cravings will be satisfied in this way without adding up any excess calories which are bad for your body.

Chewing Gum

Remember that chewing gum can be highly effective in getting rid of your neck fat easily. This is because it helps to stimulate the muscles not only on your neck area, but your facial area as well, a theory well known to most of us. You may chew gum once a day for an extended period of time. You may have to do this until you start seeing the results. However, there can be some negative effects as well if you keep chewing gum all the time, so once you start seeing some results, don’t continue doing much of it.

Neck Rotation

Neck connects the body and head. The bad news is, we actually don’t do anything to exercise this crucial part of our body. It easily stores fat since this specific part remains inactive. To activate the muscles and get rid of neck fat quickly, do simple neck rotations several times a day. Sit or stand straight with an erect back.

Here you must do the following:

  • Look at the ceiling by tilting your head backwards.
  • Without changing the position of the neck, rotate your neck towards right and left shoulders.
  • As you do it from right to left and left to right, it appears like half-moon rotation.
  • This particular technique stretches the muscles of the front neck and extends your neck backwards. Ideally continue this for 20 minutes at least.
  • After completion of the first set, bend your neck forwards, where your chin touches the chest.
  • Try to touch the shoulders, without lifting the neck by moving your neck towards the right and left side.
  • Continue 15 to 20 times.

After completion, do full rotations; combine the back rotation and front rotation together. Do it for 15 to 20 times. Repeat it thrice a day. In a few days, you will see the noticeable difference. It is one of the best neck exercises to get rid of neck fat. It also tones the neck and shoulders. In addition, it also reduces the neck stiffness and pain.

Resistance Exercise

This exercise helps reducing even the stubborn neck fat and shapes the back of the neck and shoulders. It is a very effective exercise to get rid of neck fast really easily.

  • Press your palm on the forehead and resist the same with your head.
  • Place the palm on the back of the head. Press it firmly on the head and resist yourself by pushing your head towards the palm.
  • Place the palm on the right side, just above the ear lobe. Press with your palm and resist with your head.
  • Repeat the same with left side.
  • Repeat this set for 10 times.

Chin Slap

On the off chance that you’ve seen old films about making old motion pictures, you’ve most likely seen on-screen characters and performing artists slapping their chins. Well, it attempts to dispose of a double chin and that’s the justifiable reason behind this action. Tenderly and gradually slap underneath your chin with the back of your hand. Bit by bit go quicker. Do this practice a few times each day for a couple of minutes on end in order to get rid of neck fat faster. This is as straightforward as face activities for your jaw can get.

  • Stretch Your Neck to Lose Neck Fat
  • Stretching is the best way to get rid of neck fat by stimulating the muscles.
  • Tilt your head backwards and see the ceiling.
  • Lower your head towards the chest to the maximum extent possible.
  • Move your head right side and touch the shoulder with the chin.
  • Repeat the same with left side.
  • This is one set of neck stretching exercise. Repeat it 10 to 15 times, three times a day.

Massage Your Neck

The inactive neck needs some kind of stimulation to lose the fat. Massage the neck to get rid of neck fat fast. This particular thing is very easy and you can do it any time without any hassles. In order to have a good massage, just take some coconut or olive oil or any moisturizing lotion and apply on palm or neck, gently massage the neck in circular movements. Massage downwards, starting from the chin towards the collarbone. Massage from the base of the skull and move it downwards. Do it gently for 2 or 3 minutes. Massaging neck every night to help you wake up fresh with flat neck.

Include Lean Meat in Your Meal

Fatty meats like red meat and beef should be avoided totally. Lean meat such as chicken and fish are much better and are a good source of lean protein that builds up your muscles. Have foods that are packed more with proteins than fats to shed off the fat. Eating fresh lean meat instead of canned one is better as it comes with less sodium. Presence of excess sodium develops water retention tendency in the body which makes it difficult for your body to get rid of neck fat really fast.

Whole Grains

Have you always loved eating anything that is rich in carbohydrates? You have to remember that there is such thing as healthy carbohydrates. Make sure that you will eat the right carbohydrates by switching to whole grains if you want to get rid of neck fat totally. Whole grains contain fiber as well as nutrients that your body needs in order to help you lose weight overall.

When eating rice or pasta, choose brown rice or whole wheat pasta. The smallest change can make a huge difference. Avoid refined carbohydrates or any carbohydrate that is colored white. You will feel full for a longer period of time, which eliminates your need to snack when you take in whole grains.

Skin Tightening Creams

For helping your skin to become firmer and toner there are some skin tightening creams that you can purchase in the market that will effectively help after using the product for a certain period of time. Do research on the skin tightening products that are known to be effective in getting rid of excess skin and fat. Try out the product that you have chosen for a certain period of time. Apply the product on the neck area diligently to get rid of neck fat. Usually, you are recommended to apply skin tightening products once or twice daily.

Strength Training

Aside from cardiovascular exercises, you have to remember that strength training can also help you out a lot. Strength training can help build up muscles which can help get rid of the excess fat that you may have in your system. You would have to do strength training for 20 minutes for each session. You do not have to do this every day, but you have to be consistent. Remember to work on various muscle core groups and do not focus on your neck alone since this may not look so good if you have not worked out all of your muscle groups.

Some Useful Tips:

Quick tips to get rid of neck fat:

  • Reduce intake of salt and avoid eating processed foods, which are high in salt.
  • Don’t drink water at night, just before you go to bed. Drinking water at night leads to facial swelling and it also leads to swelling of the neck.
  • Overall change in diet is essential, though the exercises are effective in getting rid of neck fat.
  • There are certain health conditions that lead to swelling of face and neck. Check if you have any health problems to address.
  • Focus on improving your health on a whole. Hormonal deficiencies, say low level or high level thyroid impact the neck a lot and lead to accumulation of fat in the neck.
  • Include a lot of fiber in your diet.