How To Get Rid of Neck Fat

How To Get Rid of Neck Fat Under Chin Fast

Looking for tips on how to get rid of neck fat? We have you covered. From exercises to helpful tools, we’ll show you how to blast away neck fat and say good-bye to your double chin.

What Causes Neck Fat?

If you want to know how to get rid of neck fat, you need to know what causes it in the first place. Why do some people have thicker necks than others? Let’s explore some of the causes of neck fat.

Why Is My Neck So Thick?

Why Is My Neck So Thick?
Why Is My Neck So Thick?

A few things can cause neck fat, and contrary to what you may have heard, it’s not something that only affects overweight people.

A thick neck can be caused by:

Obesity and Being Overweight

The most common cause of neck fat is being overweight or obese. Americans sit for an average of 10 hours per day. Sitting for more than four hours per day has been shown to:

  • Reduce your metabolism
  • Disrupt the enzymes responsible for burning harmful blood fat
  • Increase blood pressure and insulin
  • Disrupt blood sugar levels

Inactivity is a significant contributor to weight gain and obesity, but for some individuals, the problem is a genetic one.


Neck fat can also be caused by your genetics, which can affect:

  • Your metabolism and the way your body stores fat
  • Where your body holds fat

When genetics is a factor, you may have a double chin or excess neck fat while still being a healthy weight overall.

Cushing’s Disease

One characteristic symptom of Cushing syndrome is a fatty bump at the back of the neck.

Cushing’s disease is a condition caused by excess production of corticosteroid hormones by the adrenals. Those who have this condition are often overweight and also have high blood pressure.

Thyroid Issues

In some cases, a thick neck isn’t actually caused by excess fat. For example, a thyroid goiter can make your neck look unusually large and thick because your thyroid gland becomes abnormally enlarged.

As you can see, there are many potential causes of neck fat, but for most people, genetics and excess weight will be the cause of their thick necks.

How To Lose Neck Fat Fast in a Week

Want to know how to get rid of neck fat in a week? Diet and exercise can help make your neck look a little slimmer in a week, but it’s important to have realistic expectations.

If you only have a little fat to lose, you may see great results in seven days, but if you have quite a bit of fat you want to get rid of, it may take some more time. Patience and consistency will be the keys to success.

Also, keep in mind that there’s no possible way to target just the fat in your neck. If you want a slimmer neck, you’ll need to lose weight the old-fashioned way.

Here are some simple but effective ways to help you get rid of neck fat in a week.

Reduce Your Calories

If you want to lose weight, you’ll need to consume fewer calories than you burn.

To lose one pound in a week, most people need to reduce their daily caloric intake by 500-1,000 calories. One pound may not sound like much, but it can help your neck look a little slimmer.

It’s important not to go overboard with reducing your calories. Losing 1-2 pounds per week is a healthy goal. But severely restricting your calories can do even more damage to your metabolism and even lead to binge eating later on.

Slow, healthy weight loss will help you achieve lasting results and make it easier to stick to your new diet.


Losing weight can be a challenge, but our meal planner and weight loss tracker bundle can help you stay on track.


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Get Moving

Diet is just one piece of the weight loss puzzle. Setting and sticking to an exercise routine will help jumpstart your weight loss and your metabolism.

If you’re guilty of sitting for more than four hours per day, then there’s a good chance that your metabolism has slowed down. Getting active can help get your metabolism back in order and help you burn more fat.

  • Aim to get at least 150 minutes of moderate aerobic exercise or 75 minutes of high intensity exercise every week.

Just 30 minutes of moderate-intensity aerobic exercise five days per week can help you reach your goal, or about 20 minutes of high-intensity exercise three days per week.

You don’t have to limit yourself to running on a treadmill or the elliptical. Find an activity that you love, whether it’s lifting weights, vinyasa yoga, hiking or biking. As long as you’re getting your heart rate up and ramping up the intensity, you’ll be working towards reaching your weekly goal.

Related: Workout Instagram Stickers to Show Off Your Progress

How to Get Rid of Fat on Neck and Chin

How to Get Rid of Fat on Neck and Chin
How to Get Rid of Fat on Neck and Chin

Diet and exercise are our top two tips on how to get rid of neck fat. But you can also use a few tools to help you along the way.

Sit-Stand Desk and Balance Board

If you work from home, there’s a good chance that you’re sitting more often. You no longer have to walk across a big office to use the restroom or get up and talk to your co-workers.

A sit-stand desk and a balance board can help you stay more active during your workday.

An electric standing desk, like this one from FEZIBO on Amazon, makes it quick and easy to use your desk for standing or sitting. In addition, switching to a standing position every hour or so can help prevent your metabolism from slowing to a crawl.

Balance Board

Balance board Amazon

Using a balance board, like this one from StrongTek on Amazon, can take your sit-stand routine to the next level by challenging your core. It’s a more active way to stand, which may help you burn more calories.

Facial Slimming Strap

Facial Slimming Strap Amazon

If you want to lift and sculpt your face and reduce your double chin, a facial slimming strap may help.

This lifting bandage from ParaFaciem is well-rated by users and is designed to help reduce double chins. The sling-like strap wraps around the jaw and chin and up over the top of the head.

Diet Cookbook

Meal planning and prepping can help you stay on track when reducing your calories and adopting a healthier diet. A cookbook can help you prepare healthy, tasty meals that you’ll actually look forward to eating.

When you have a plan, it’s much easier to stick to your new way of eating and see results.

There are many diets out there, and we recommend talking to your doctor about which one may be a good fit for you.

The DASH diet is often touted as a great option for people who want healthy weight loss that can also help lower their blood pressure. The 28 Day DASH Diet Weight Loss Program book was written by Andy De Santis RD MPH, a Toronto-based registered dietitian. It’s packed with healthy recipes and even some exercises to help you on your weight loss journey.

Exercise Equipment

You don’t necessarily need a gym membership or even any equipment to exercise and stay active. But it can be helpful to have a few pieces of exercise equipment to help you on your journey, such as:

Not only will your new exercise equipment help you lose your neck fat, but it will also help you get into shape and maintain an active lifestyle.

Best Exercises for Neck Fat and Double Chin

We shared some great tools to help you on your weight loss and exercise journey, which will help you get rid of that neck fat for good. But we can also show you how to get rid of neck fat with specific exercises.

These are exercises that will help tone, tighten and strengthen your neck and jaw muscles.

The Scooper

With this exercise, the goal is to make a scoop-like shape with your mouth.

  • Start by opening your mouth and rolling your bottom lip up over your lower teeth.
  • Use your lower jaw to make a scooping-like motion.
  • Close your mouth as you lift your head.
  • Keep your jaw and lips relaxed when performing this exercise.

Tongue-to-Nose Exercise

Weak hyoid muscles can also cause a double chin. This exercise can help strengthen this muscle to blast away that neck fat and your double chin.

  • Open your mouth and stick out your tongue as far as you can.
  • Now, try to reach your nose with the tip of your tongue.
  • Make sure that your lips are relaxed.
  • Repeat several times.

Lower Jaw Push

With this exercise, you’ll be moving your jaw forward and backward to help strengthen muscles that may be weak and causing your double chin.

  • Stand up tall with your face forward.
  • Try moving your lower jaw forward so that your lower teeth are in front of your upper teeth.
  • Now, move your jaw backward while lifting your chin.
  • Repeat ten times.

How to Get Rid of Neck Fat – YouTube Tutorial 

Final Thoughts

If you have excess neck fat, you’re not alone. Diet and exercise will help you achieve that slimmer profile you want, but it will take consistency and dedication. Use these tips to help you get started on the right track.

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