How to Lose Neck Fat?


There are numerous factors that might contribute to neck fat, including poor diet and lifestyle behaviors. For instance, eating a lot of calories can cause you to gain weight, revealing neck fat. Neck fat can be eliminated in several ways, which is helpful. Worried about how to lose neck fat? Exercise burns calories and can help you lose weight.

What Causes a Double Chin?

Gaining weight and having excess fat can exacerbate chin rolls, but they are not the sole causes. Some people also get more skin on their chins as they age. As we age, our bodies lose collagen, making our skin appear less flexible. This causes the skin to sag and dangle, particularly around the neck, creating the appearance of a double chin. Smartphone and computer use might weaken the platysma, or shoulder, muscle by causing slouching. This tightens and elevates the skin surrounding the jowls. Aside from this, other obvious causes of a double chin include genetics and the shape of our faces, both of which we cannot modify. You can get help from pain management in Dallas to get rid of your double chin. 

Tips for How to Lose Neck Fat

Following are the best tips to get rid of neck fat in few days:

Drink Green Tea

Catechins, a class of polyphenols very effective at combating free radicals, are abundant in green tea. Catechins can help you lose weight, and they might also help remove fat around your neck.

What You Will Need:

  • Green tea with a teaspoon.
  • 1 cup of water with honey.

What You Need to Do: 

  • One teaspoon of green tea per cup of water should be boiled.
  • Boil for five minutes, and then strain.
  • Put honey in your drink.
  • Repeat two times per day.

Red Bell Pepper

Red bell peppers contain capsaicinoids, which can help lower body fat percentage and fat mass. 

What You Have to Do:

  • Cut 1/2 a red bell pepper and mix it into your favorite salad or dish.
  • Take it every day.


Omega-3 fatty acids, which are abundant in flaxseeds, can help you lose weight.

You will need 

  • One teaspoon of powdered flaxseed
  • One warm-water glass.
  • Honey (optional).

What you need to do:

  • Warm water with a spoonful of flax seed powder.
  • Mix in some honey, and eat.
  • Regular additions of flaxseeds to foods include yogurt, cereal, smoothies, and toast.


Lemon juice provides powerful antioxidants. Consume antioxidants to increase your metabolism and lose weight. 

  • You’ll need ½ lemon.
  • A warm cup of water.
  • What should you do? Squeeze 1/2 a lemon into hot water.
  • Mix thoroughly and add just a little honey.
  • On an empty stomach, take this every morning.
  • Do this, at least every day. 

Exercise the Cardiovascular System &  Lungs

If you are anxious to know about how to lose neck fat, then start exercising the cardiovascular system to shed weight and calories. The CDC recommends three hundred hours of moderate-intensity activity each week, or 60 minutes per day, five days a week.

Walking, jogging, running, biking, exercise machines, swimming, and dancing are good options. Cardiovascular activities assist in regulating diabetes, blood pressure, cholesterol,  and weight.

Strengthen Workout

Focus on strength workout over two days. With aerobic exercise, undertake weight or resistance exercise a couple days a week. Power training for twenty minutes every two days is recommended by the CDC. Working out your legs, arms, core, and other major muscle groups is also recommended. Incorporating sessions with a neck pain osteopath can complement your routine, especially if you’re experiencing discomfort during your workouts. Free weight lifting, machines for weights, yoga, and pilates build strength and can be part of a holistic approach to fitness and well-being.

Avoid Neck-Toning Workouts

There are numerous workouts that have been advocated to help get rid of neck fat; however, the majority have the opposite effect.

Although you may believe that training or strengthening the muscles around your neck will help you lose fat, these workouts may actually bulk up your neck muscles. Bulky muscles make your neck appear thicker, not smarter .

Chin Exercises to Firm the Neck

Most people think of exercise as working out their arms, triceps, and other muscles to make them stronger. But chin exercises can help shorten the jawline, make the muscles in the neck stronger, and make a double chin look less noticeable. The exercises for a double chin might help you change the contours of your jaw and neck.

Neck Rotation 

Sit with your feet wide apart. Rotate or twist your neck clockwise to stretch as much as possible. Until you grow used to this action and gain neck strength, avoid stretching your neck too far back or forward. Make sure your shoulders are motionless. Repeat 20 times clockwise, then 20 times counterclockwise.

Is it Possible to Reduce Neck fat with Surgery?

If you’re dealing with sagging skin or a double chin that’s impacting your self-confidence, you’re likely wondering how to get rid of neck fat, and more specifically, if there’s a surgical procedure for double chin removal.
The answer is yes. Double chin surgery does exist, and it can help you get rid of neck fat and remove extra skin. The 2 main surgical options for reducing neck fat are liposuction and neck lift surgery.

Liposuction: By eliminating submental fat and contouring the chin and neck in the process, liposuction beneath the chin can help you reduce neck fat [6]. During a liposuction procedure, a small incision is made by the surgeon and a thin tube called a cannula is inserted into the area to remove the fat cells by suction.
Neck lift surgery: Also referred to as platysmaplasty or cervicoplasty, this operation aims to eliminate extra skin, muscular bands, and submental fat in the affected area [6]. Tightening the muscles that support the lower jaw in addition to treating the loose skin is another possible adverse effect of a neck lift. The physician will place you under anesthesia for this surgery and make incisions beneath your chin and around your ears.


Not only does neck fat look bad, which makes you feel anxious about yourself, but it can also be bad for your health. Assess your neck fat with a neck pain doctor in Dallas to decide the best treatment. There are several options for how to remove neck fat, ranging from weight loss and exercise to surgery. Choose the best approach for accomplishing things for yourself and stick to it.