How to Get Rid of Neck Fat (6 Ways)

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: March 4, 2024
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Getting rid of neck fat is challenging and time-consuming, and you might feel like giving up every step of the way.

As a certified personal trainer with sufficient knowledge of fat-burning processes, dietary recommendations for losing weight, and 36 hours of research, I created an easy-to-follow guide to get rid of neck fat naturally and effectively.

After reading the article, you will know the 6 most important ways to get rid of neck fat, the best exercises for losing neck fat, and the best supplement to help you along the way.

Quick Summary

  • To get rid of neck fat, you must decrease your calorie intake, stay hydrated, regularly perform neck exercises, do more cardio sessions, follow a healthy diet and supplementation plan, and increase lean protein intake to approximately 1 g per pound of body weight daily.
  • The main causes of a double chin, or fat neck appearance, are the pressure of excessive fat around your neck due to inactivity, inappropriate calorie intake, and bad nutrition and supplementation.
  • According to research published on the Nutrition Reviews website, staying hydrated can help get rid of excess fat, including around the neck.
  • As a fitness expert, I've observed that the journey to reduce neck fat requires perseverance in both physical training and dietary discipline.

6 Ways to Get Rid of Neck Fat

A woman want to get rid of neck fat

Here are the 6 main ways to get rid of neck fat naturally.

1. Decrease Your Daily Calorie Intake

As a fitness trainer, I've witnessed the effectiveness of a caloric deficit.

One client, by rigorously tracking and cutting their calorie intake as per National Library of Medicine studies, shed significant fat, including neck fat. This process, though challenging, is rewarding [1]..

A caloric deficit involves consuming fewer calories than your Total Daily Energy Expenditure (TDEE).

To achieve this, calculate your daily caloric intake based on your activities. For instance, if you consume 2400 calories daily, reduce this amount to initiate weight loss, aiming for a 200 to 300-calorie deficit for healthy results.

2. Stay Hydrated

Research in Nutrition Reviews highlights the importance of hydration for both neck fat reduction and overall health [2].

Adequate water intake, ideally tap water, boosts energy, focus, and performance, given that 70% of our body is water.

It's crucial for muscle health too, as muscles predominantly consist of water.

Regular hydration supports normal exercise and daily movement.

Additionally, frequent water consumption helps curb cravings for sodas and sugary drinks, which is detrimental to maintaining a healthy muscle-to-fat ratio.

3. Do Neck Exercises

A woman doing neck exercises

Effective weight and fat loss programs require well-designed workouts, including neck exercises, which I've seen transform appearances in my training sessions.

Additionally, addressing posture is vital, as poor posture can accentuate neck fat. Combining posture-enhancing exercises with neck workouts offers dual benefits: muscle strengthening and a more attractive neck profile.

The key to losing weight and excess fat lies in regular exercise and a healthy diet.

Exercise prompts muscle functionality restoration and fat burning, as moving with excess fat is less efficient. This natural fat-burning process is activated during regular, energy-intensive activities.

4. Do More Cardio

Cardio has always been a cornerstone in my training programs. I recall a group of clients who, after incorporating regular cardio sessions into their routine, saw remarkable improvements in reducing body fat, including neck fat.

This aligns with what the Journal of Applied Physiology suggests about the effectiveness of cardio exercises. [3].

Performing cardio exercises in the aerobic zone based on your cardio training experience will provenly burn your excess fat.

Here are the aerobic zones according to your experience level and percentage of maximal oxygen consumption (VO2 max).

These numbers represent the zones you must remain in while exercising to burn the most significant amount of fat:

  1. Beginners - 35-60% of your VO2 max
  2. Intermediate - 50-70% of your VO2 max
  3. Advanced - 60-80% of your VO2 max

5. Follow a Healthy Diet

A woman following a healthy diet

In my years of training, I've advised numerous clients on diet changes. One client, in particular, saw a dramatic reduction in neck fat by adjusting her diet to include a balanced macronutrient ratio.

You must consume appropriate amounts of carbohydrates, fats, and proteins to keep losing fat as you lose weight.

Also, you should strive to eat whole foods since they have more high-quality fibers, which will release energy slowly during the day and never cause insulin spikes in your body, such as when consuming sweets and similar sugary products.

6. Increase Lean Protein Intake

Encouraging my clients to increase their lean protein intake has consistently shown positive results.

Protein boosts muscle growth, especially when coupled with good neck exercise programs and workouts.

Also, eating more protein will make you feel more satiated, preventing you from eating extra carbs during the day.

Strive to increase your lean protein intake from foods such as chicken, salmon, beef, and similar.

Additionally, exploring the hormonal influences on body fat distribution, particularly around the neck, can provide deeper insights.

Hormonal changes, such as those during menopause or thyroid imbalances, can affect fat accumulation in this area, making a tailored approach to diet and exercise even more crucial.

What Causes a Double Chin?

A woman with double chin

A double chin is caused by having an extra layer of fat below your chin.

It is often associated with weight gain. However, there are cases where skinny people have double chin problems.

In addition, looser skin and genetics often resulting from aging may also cause the double chin excess fat problem.

3 Exercises That Target a Double Chin

Two women showing their necks

Here are 3 exercises to consider for targeting a double chin and getting rid of neck fat.

"Necksercise! It’s a thing. And I feel like I’m taking crazy pills because yes, squats are important, and sure, deadlifts and power cleans stimulate the neck muscles some, but there are real, legitimate benefits to training your neck directly."

- Nick English, Certified Personal Trainer

1. Straight Jaw Jut

How to Perform a Straight Jaw Jut

  1. Start by tilting your back and looking toward the ceiling.
  2. Initiate the movement with your lower jaw forward to feel a stretch under the chin.
  3. Do it for as long as you can, but aim to hold for a count of 10.
  4. Now relax your jaw and return your head to the starting neutral position and repeat.

2. Ball Exercise

A woman doing the ball exercise for neck fat

How to Perform a Ball Exercise

  1. Take a ball with a 9 to 10 inches diameter and place it under your chin.
  2. Start the exercise by pressing the chin against the ball.
  3. Keep the tension through a range of motion and squeeze at the end.
  4. Repeat several times throughout the day as separate small neck workouts for the best effects.

3. Pucker Up

How to Perform a Pucker-up

  1. Look at the ceiling by tilting your head back.
  2. Pucker your lips as if you would initiate kissing the ceiling to stretch the area directly beneath your chin.
  3. Bring your head back to its normal neutral position simultaneously as you stop puckering your lips.

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How Do You Lose Neck Fat Fast?

You lose neck fat fast by exercising your neck muscles excessively and cutting down calories to be in a caloric deficit. This means you will lose weight regardless of what you do daily since you consume fewer calories than your total daily energy expenditure, which is necessary for maintaining your body weight.

How Can I Lose Face and Neck Fat Naturally?

You can lose face and neck fat naturally by doing regular neck and chin exercises, lowering your caloric intake, and having a leaner diet. Losing neck fat is hard if you fail to incorporate cardio exercises in the aerobic zone of 35 to 50% for beginners, which has been shown to burn the fattest during and post-workout.

How Long Does It Take To Lose Neck Fat?

It takes up to 6 months to lose neck fat and get your facial and neck muscles healthy and looking natural. Neck fat is like any other excess fat around your body, meaning you approach the fat neck problem the same way you would approach losing excess weight and fat at different places in your body.

Why Is My Neck Getting Fat but I’m Skinny?

Your neck is getting fat even if you are skinny because you are inactive and have a bad diet with a bad macronutrient ratio. To get rid of fat cells in your neck despite being skinny, you must incorporate cardio exercises with moderate intensity, strength neck exercises, and a healthy diet and supplementation.

Does Walking Burn Neck Fat?

Yes, walking burns neck fat. However, you would probably want to increase the intensity of your cardio exercises, such as walking, or switch to more intense exercises, such as jogging, jumping rope, or similar, to get rid of the turkey neck and the double chin naturally but also faster.


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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
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Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
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Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
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