How To Lose Neck Fat? | How To Get Rid Of Fat Under Chin?

Everyone is conscious of their looks and the way they present in public. Inspired by self-love, people are concerned about their faces, irrespective of gender.

To look fit and sharp, everyone wants to get a flawless collarbone and get rid of the double chin.

The muscle between the jaw and neckline bone stores fat that seems like a jaw beneath the jawline, known as a double chin.

With some exercise and a proper diet, you can get your neck in proper shape.

Firstly, let’s understand What Causes Neck Fat?

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Table of Contents

Causes of neck fat?

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People’s age plays a big role in the way you look. When you begin aging, your tight, glowing skin starts losing its flexibility, which causes your skin to look saggy and cause a double chin.


If you have any history of double chin in your family, then there are chances that you have a double chin.


The lazy lifestyle, junk food, and no exercise can cause a double chin

For all body parts that are resolute when losing fat, the neck is one of the most difficult. Not does neck fat make one feel self-conscious, but it has negative health effects. For example, it can cause sleep apnea, which impairs breathing and disrupts sleep.

Also, fat is normally deposited in other areas of the body first. Therefore, developing neck fat is linked to health issues. In addition, neck fat can be caused by being overweight or obese due to poor eating habits and not getting physical activity.

However, exercises, posture techniques, and lifestyle changes can help speed and tone up the process. 

Here’s a simple and effective exercise to Reduce your Neck Fat.

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Reduce calorie intake

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Easy ways to reduce calorie intake include:

  • Switch out high-calorie foods for low-calorie, high-fiber foods (lean meats, veggies, legumes, fruits, etc.).
  • Eat carbohydrates, such as sweet potatoes, instead of refined grains, like white rice and white bread.
  • Avoid cooking
  • Drinking lots of water during the day.
  • Take your time and eat a little slower during your meals. Even if you take five more minutes than normal, the extra time can also help you feel fuller.
  • Eat lean proteins to help with satiety.

Must read: How Do You Know If You Are Dehydrated?

Weight train to melt body fat

Other than adhering to your healthy diet, performing the best weight training will reduce body fat away. The reason is that weight training focuses on large, compound movements that target multiple muscle groups together, burning more calories.

You get bang for your buck from these types of workouts when it comes to fat loss. Not just will weight training aid in the battle against body fat, but it will slim down the neck also.

For better results, 45-minute challenging full-body strength training sessions per week to burn extra flab.

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How to perform the exercise:

  1. Standing tall with great posture, place one hand on the side of your head.
  2. Begin the movement by pushing your head toward the hand.
  3. As you push your head toward the hand, and again push against the head with the hand.
  4. Return to the starting position.
  5. Do 10–12 repetitions, two to three times every day.

Practice good posture

Practicing good posture can help with getting rid of that neck fat.

When you slouch – because of an inactive lifestyle, using the phone or TV, you make your neck into a forward jutting position, which can exacerbate neck fat and pain.

Sitting tall without any slouching can ease the tension on the neck and strengthen and shape the supporting musculature.

Read: What Causes Belly Fat In Females?

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Neck glides

Do neck glides in a forward and backward motion. First, you have to stand straight and Glide your neck left, right, backward, and forward for this exercise. Repeat this exercise for 20 to 30 minutes and hold every position for a minimum of 5 seconds.

Blowing air

Blowing air exercise is the most effective way to lose fat around your neck. You have to sit with your spine straight on a chai, push your head backward as far as possible, and release the air out of your mouth by joining lips together. Do this process for about 10 to 20 seconds and repeat two to three times, minimum and maximum, as you want.

Fish face

Fish face increases your cheek muscles and helps in reducing softness in your area. Sit and suck air in your cheeks and lips, making a shape like a fish mouth, and try to smile in this position for 5 seconds. Once you start this exercise, you will feel the burn in your cheat and Jaws. You can return it as much as you can for effectiveness.

Additional tips

  • Drinking green tea every day can help boost your metabolism due to the antioxidants and many minerals it contains.
  • Stay hydrated! Drink sufficient water (generally 8–12 glasses per day) based on your weight and activity level.


Reducing calorie consumption can help reduce body fat, which in turn can decrease neck fat. Perform full-body strength training workouts to burn calories and build a better body composition.

Try neck exercises, which can help you tone and shape the muscles of the neck. In addition, fixing your posture can help take the pressure and strain off the neck and strengthen the muscles.

I tried to cover as much as I could for neck fat, but if you still have a question in your mind, feel free to give us comment.

Do share this post with others who wanted to learn about health solutions in depth.

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