Lose Neck Fat
Metabolic Health
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Nine Ways To Get Rid Of Neck Fat 

Have you ever crossed a mirror and glanced at yourself in passing and noticed just how sagged your neck is? A sagged neck can be caused by various things such as having excess fat in the neck region or a double chin, having loose or dehydrated skin, losing excess weight suddenly etc. Having a sagging neck can make you look older than your age and can affect the self confidence of many people. However, there are many natural ways to get rid of a sagging neck and with consistency, determination and a few lifestyle changes, there are plenty of non-surgical tactics to lose neck fat. Let’s take a look at all the ways you can make your neck more shapely and youthful. 

What Are The Causes For Neck Fat?

Neck fat is mainly caused due to a person's weight and body composition. Being overweight or obese is the leading cause of excess buildup of fat around one’s neck. Being obese or overweight can also make it harder to lose neck fat even if a person follows a proper workout routine. 

Ways To Get Rid Of Neck Fat

While surgery is an option of eliminating neck fat, it is not highly popular or recommended. There are many things you can do to lose neck fat other than opting for surgery sp let’s take a look at them.

Decrease your daily calorie intake

Because the ultimate cause of neck fat is excess weight, the best strategy to decrease neck fat is to lose weight. Reducing your daily calorie intake by 400-500 calories per day will result in a weekly weight reduction of roughly 0.5 kg. This gradual weight loss will result in reduced fat all over the body over time, with the neck and face being two of the most visible areas to witness a decrease in fat. People who start working out realize that one of the first areas of their body that "appear smaller" is the face and neck. Losing weight in general is an excellent technique to get rid of neck fat.

Staying hydrated

Although it may seem easy, hydration is the key to appearing younger and keeping your skin glowing and youthful. Water drinking is critical to maintaining a healthy physique. It enhances the functioning of your body's different systems, which benefits in the long term. Furthermore, moisturized skin is less likely to droop or feel slack. Aim for two liters of water each day, or more if you sweat a lot or participate in vigorous physical exercise. Drinking enough water may help with appetite management, making it simpler to lose excess weight.

Do neck exercises

When it comes to neck exercises, there are many possibilities, and the neck tilt is one of the most effective. This workout focuses on the muscles in your neck, making them more toned and tight. To achieve this, just move your neck from side to side and then from high to low. It's probable that you'll also need to adjust your neck from front to back. It is a simple physical exercise that you may undertake for thirty to sixty seconds many times each day. Make cautious not to overdo this workout since overexertion of muscles might result in muscular flexibility loss.

Do more cardio

Cardio is a particular type of workout that enables the body to shed extra fat quickly while also making the body sweat, releasing all harmful toxins. Once the toxins are out of your body, it will become easier to lose weight, you will not be bloated and naturally look slimmer and this will also help you look more youthful as it promotes blood circulation. Also know about the 10 anaerobic exercises.

Follow a healthy diet

Including vegetables in your diet is one method that may help you reduce the amount of fat in your body. When you lose weight throughout your body, you will notice a decrease in the amount of fat in your neck. You should aim to consume your vegetables steamed or grilled, and you should incorporate them in each meal of the day. If you're craving something sweet, try some of the delightful tastes that fruits have to offer. All of these little changes will add up to weight reduction over time, and the added vitamins and minerals obtained through fruits rather than junk food snacks will have a big influence on your overall health. Also know about diet for blood sugar.

Increase lean protein intake

When compared to other nutrients, such as carbs, lean protein has the ability to make you feel full for a longer period of time and inhibit cravings. Make it a habit to incorporate a portion of protein in each meal and snack that you eat. Some foods that are high in protein yet low in fat include lean beef, low-fat dairy, eggs, poultry, nuts, tofu, and seafood. Since you will be working out regularly, meeting your daily protein requirements is a must or the sudden weight loss will cause your skin to sag. Here are some high protein vegetarian foods

Chew gum to exercise your jaw

Chewing gum is a great way to reduce fat in the neck and get a fantastic jawline at the same time. Chewing gum not only targets the muscles in the face and the neck but makes an impact on the upper back in the long run too. However, chewing gum should only be done once per day since doing it more often may have unintended consequences. Choose sugar-free gum to avoid any extra intake of sweets. 

Wear sunscreen daily

Sun damage is the biggest culprit when it comes to skin sagging and aging faster. If you want to avoid sagging skin, wrinkles, and other signs of aging, you should always use sunscreen. It is strongly suggested that you use a sunscreen with at least SPF30 and a wide spectrum. If you are going to be out in the sun for a lengthy amount of time, you should probably use a sunscreen with a higher SPF rating. Apply sunscreen every two hours and consider wearing a hat and/or an umbrella for further defense.

Practice Yoga

One of the best and most effective ways to tone your body is practicing yoga on a daily basis. It is scientifically proven that yoga helps keep the body more agile, younger, burns fat as well as tones the body and gets rid of loose skin and muscles. 


The major source of neck fat is a person's weight and body composition. Being overweight or obese is the most common cause of excess fat development around the neck. Non-surgical methods for reducing neck fat include dietary and lifestyle modifications. Including veggies, staying hydrated and working out regularly are all good ways of reducing neck fat. Other than those, there are exercises that specifically target the neck and jaw like neck tilts and chewing gum which are an excellent strategy to minimize neck fat while also achieving a terrific jawline. Losing neck fat is not easy but with consistent hard work it is surely achievable. 

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How can I slim down my neck?

Slimming your neck down is possible with targeted exercises for the neck such as head tilts, losing overall weight and maintaining a healthy lifestyle. 

Do neck exercises work?

Yes, neck exercises work in tandem with a healthy diet and active routine. There are specific exercises for the neck which will also help you lose neck fat and get a sharper jawline. 

Will losing weight help the turkey neck?

The biggest cause of ‘turkey neck’ is excessive weight and losing those extra kilos will certainly go a long way in getting rid of neck fat. Regularly working out and focusing on fat burning exercises is the key. 

How can I get rid of my turkey neck without surgery?

There are several ways of getting rid of ‘turkey neck’ without surgery. These include practicing yoga and doing exercises that mainly focus on the neck and jaw, chewing gum, staying hydrated, eating healthy and wearing sunscreen. All these methods will help you get rid of neck fat. 


  • https://efm.net.au/get-rid-of-neck-fat/
  • https://parenting.firstcry.com/articles/magazine-easy-ways-to-get-rid-of-neck-fat/


This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.