Home » How To Get Rid Of Neck Fat? [7 Effective Ways]

How To Get Rid Of Neck Fat? [7 Effective Ways]

How To Get Rid Of Neck Fat

Many people worry about neck fat because it could affect how they feel about their appearance. Even though it's mostly about looks, having extra fat around the neck can be caused by genetics, aging, or gaining weight.

It might not be as bad for your health as visceral fat, but having too much neck fat could lead to issues like high blood pressure, diabetes, or heart disease.

This article will explain some useful methods to target neck fat, giving you the information and tools that could help tone your neck and improve your physique and health.

What Is Neck Fat?

Excess fat that accumulates under the chin area and along the front and sides of the neck is called neck fat or a double chin.

Chin fat accumulation might affect insulin resistance in people with weight problems. Thus, reducing chin fat may improve blood sugar levels, potentially helping manage weight.

If excess fat cells increase neck fat, losing weight might help. If sagging skin or weakened facial muscles are causing this issue, Mesotherapy and Laser Lipolysis could be more effective.

How To Get Rid Of Neck Fat

Best Ways to Reduce Neck Fat

  1. Regular Cardiovascular Exercise

    Cardiovascular or aerobic exercise raises heart rate and increases breathing rate. It may help burn calories, improve cardiovascular health, and promote weight loss.

    To understand the benefits of cardiovascular workouts for neck fat reduction, let's take a look at the following table:

    Cardiovascular Workouts Duration Benefits
    Walking 30 minutes Burns calories and promotes weight loss
    Running 20 minutes Increases heart rate and burns fat
    Cycling 45 minutes Targets lower body muscles
    High-Intensity Interval Training (HIIT) 15 minutes Boosts metabolism and burns calories
  2. Maintain Healthy Diet

    Focus on protein-rich foods like chicken, turkey, fish, tofu, and legumes. These food options may help promote muscle growth and repair, which could aid in reducing neck fat and improving overall body composition.

    Fresh fruits and green vegetables are low in calories and essential nutrients. They may help satisfy hunger, provide necessary vitamins and minerals, and contribute to weight loss by filling people up without adding excess calories.

    You could also add whole grains to your diet as they may provide fiber and nutrients. Refrain from consuming processed foods that may be high in added sugars and unhealthy fats.

  3. Resistance Training

    Including resistance training in a fitness routine may help you increase muscle mass, which could lead to a higher metabolic rate. This may help burn more calories and reduce body fat, including neck fat.

    Resistance training could also help tone muscles and minimize loose skin as excess pounds are shed. It may involve activities against an external force, like lifting weights or using resistance bands.

  4. Laser Lipolysis

    Laser lipolysis is a non-surgical procedure that does not require incisions or anesthesia. This could be a less invasive option to eliminate neck fat without surgery.

    The laser heat used in this procedure targets and breaks down the fat cells in the neck and chin area. Once the fat cells are dissolved, they could be naturally eradicated by the body's lymphatic system.

    The heat from the laser enables collagen production, which may help improve the flexibility and firmness of the skin in the neck area.

  5. Neck Exercises

    Targeted exercises may not guarantee spot reduction, but building lean muscle in the neck might contribute to a slimmer and healthier appearance. Some exercises to strengthen your neck muscles may include:

    Neck Squeeze:

    • Stand up straight and place a 9-inch stress ball beneath the chin.
    • Relax the shoulders and gently press the chin down onto the ball.
    • Perform eight to ten repetitions and repeat this exercise for three sets throughout the day.

    Neck Stretch:

    • Maintain a posture with the head and neck in a neutral position.
    • Tilt the head backward, directing the chin toward the ceiling.
    • Close the mouth and press the tongue against the roof of the mouth.
    • Hold this position for five to ten seconds, then release. Repeat this stretch ten times.

    Tongue Stretch:

    • Stand with good posture and relaxed shoulders.
    • Look ahead and extend the tongue as far as possible.
    • Lift the tongue towards the bridge of the nose, holding it for ten seconds.
    • Repeat this action ten times and perform three sets.
  6. Control Calorie Intake

    Reducing calorie intake through mindful portion control and choosing a diet rich in whole, nutritious foods may help reduce neck fat.

    Here are three key strategies to help reduce calorie intake:

    • Mindful portion control: Paying attention to serving sizes and listening to the body's hunger and fullness cues could help avoid overeating. Use tiny plates and bowls to create the illusion of a fuller plate, and take time to savor each bite. Avoid electronics while eating, such as watching TV or scrolling through the phone, as these may lead to mindless eating.
    • Choose whole, nutritious foods: Opt for foods that are nutrient-dense and provide satiety, like fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are lower in calories compared to processed and high-sugar foods.
    • Be aware of liquid calories: Many beverages, like energy drinks and fruit juices, are typically high in calories and might cause weight gain. Instead, choose water, unsweetened tea, or infused water to stay hydrated without adding unnecessary calories.
  7. Mesotherapy

    Mesotherapy is an FDA-approved procedure involving deoxycholic acid injection into the neck area to aid in absorbing submental fat cells.

    The procedure is performed by a doctor who will carefully inject the deoxycholic acid into targeted areas of the neck. Over time, as the fat cells are eliminated, the appearance of neck fat is reduced.

    Compared to invasive procedures like liposuction, mesotherapy could be well tolerated and offers a less intrusive approach. The treatment typically lasts 15 to 20 minutes and minimizes recovery time.

Causes Of Neck Fat

Each person's body stores fat differently, even with the same body weight and height. For instance, one person may have excess fat around their neck area, while another may have a double chin but slim arms and legs.

  • Excess weight: Being overweight or obese could increase the likelihood of having fat around the neck.
  • Aging: As you age, your skin might produce less essential proteins like collagen and elastin, which provide strength and structure. This decrease in protein production could cause the skin to sag, resulting in increased neck fat.
  • Medical Conditions: Cardiovascular disease, underlying health conditions that contribute to obesity, and thyroid or hormonal disorders may all cause fat accumulation in this area.

Is It Difficult To Reduce Neck Fat?

Losing fat, specifically in the neck area, may be challenging due to the body's mechanism for burning fat. The body reduces triglycerides into fatty acids, which may be used anywhere, not just in a specific region like the neck.

Here are some key facts to consider about losing fat in the neck area:

  • Targeted weight loss techniques are ineffective: Several studies consistently demonstrate that targeted weight loss techniques, such as specific exercises or treatments, are inadequate in reducing fat in particular areas.
  • A caloric deficit is essential: Losing fat in the neck area could create a calorie deficit. This may be done through a healthy diet and regular exercise. Gradual weight loss of around 0.5 kg per week and overall weight loss can contribute to fat reduction in the neck area.

Related:

Are There Supplements To Reduce Double Chin?

Little scientific evidence supports supplements' effectiveness in directly targeting neck fat.

Research does not generally support the concept of spot reduction, which may suggest that supplements or exercises could selectively reduce fat from a specific area of the body. Therefore, it is essential to approach claims of supplements for neck fat reduction with skepticism.

Frequently Asked Questions

  • Are Any Home Remedies or Natural Remedies That Can Help Reduce Neck Fat?
    Massaging the neck with germ oil and olive oil may help in reducing neck fat. Applying Egg White, Milk, and Honey mixture could also be an effective strategy.
  • Is There a Specific Age at Which Neck Fat Becomes More Prominent or Harder to Lose?
    Fat deposition and redistribution in the neck may occur with age. The older the person gets, the harder it is to lose weight in the neck.
  • Can Wearing Certain Clothing or Accessories Help Hide or Minimize the Appearance of Neck Fat?
    Certain types of clothing or accessories help minimize the appearance of neck fat. High-neck tops, scarves, and statement necklaces draw attention away from the neck area. V-neck tops and structured collars could also create the illusion of a slimmer neck.

Conclusion

To lose neck fat, you should exercise your neck muscles, eat a healthy diet full of lean proteins, fruits, and vegetables, and reduce your intake of junk food and sugary drinks.

If your goal is to reduce neck fat, focusing on overall body toning may contribute to a more balanced appearance.

However, if you still find it challenging to lose neck fat after following these strategies, consult your doctor to understand the root causes and find the most effective approach.

Disclaimer
  • The information in this article is for informational purposes only and should not be considered medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this article.
  • The results may vary from individual to individual.
  • It is recommended to consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before trying any tips.
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This project was supported in part by NSF Grant IIS-03-25867 (ITR: An Electronic Field Guide: Plant Exploration and Discovery in the 21st Century) and by the Washington Biologists' Field Club.
Any opinions, findings, conclusions or recommendations expressed in this material are those of the authors and do not necessarily reflect the official views, opinions, or policy of the National Science Foundation (NSF).