Beauty Health

How To Lose Neck Fat (4 Best Strategies)

Are you embarrassed or self-conscious about your neck? Maybe you are stressed out about having a double chin as well. Well, at least you aren’t alone – 4 in 10 Americans struggle with their weight while at least 1 in 3 feels dissatisfied with their appearance. In this article, you will find out how to lose neck fat.


When it comes to neck fat in particular, it must first be understood that this is something prevalent to a lot of people. Neck fat tends to develop as we grow older and are faced with a slower metabolism compared to when we were younger. Those that are less physically active or have experienced muscle loss can also see a double chin. 


So, if you are reading this article, chances are you are looking to reduce your neck fat. Well, there is good news and bad news. The bad news is that, if you are expecting to read an article on “how to lose neck fat in 10 days” or if you are looking for a quick fix, you will be disappointed. Like with most things, losing neck fat, or fat in general, is not a quick process, and anyone that tells you otherwise isn’t being completely honest. 


But what about the good news on losing neck fat?

Well, I’m glad you asked because there actually is good news to share. While certainly, you won’t be able to instantly lose your neck fat or take a magic pill or potion that magically removes your neck fat, you CAN lose it. In this article, we will break down 5 of the best ways to effectively show you how to lose neck fat as well as loose skin and the double chin. The good thing about these steps is that, not only will they help you resolve this aesthetic issue, but it will actually improve your overall health and wellness in life! Interested? Let’s get started: 


What could be the underlying issue?



Before we go into how to lose neck fat, it’s important to find out if that is actually the issue you are having. While some people definitely carry fat around their upper body and particularly their neck, as stated before, that isn’t the only reason one might get this issue. For example, individuals with looser skin will require dramatically different steps to resolve this than someone that is simply overweight. Here I’ve included several potential reasons for why you might have fat deposits around your neck or a double chin. 


  • Obesity

    The most common cause of neck fat. Obesity means the body has an overly excessive amount of fat stored inside of itself. While a “fat neck”, or the lack thereof, is not a sign as to whether you are obese or overweight (the fat may be stored in a plenty of places on the body) it is a good initial place to start. What is your weight relative to your Body Mass Index (BMI)? If it is over 30% and you’ve noticed some fat around your neck, this may be the issue.


  • Wrinkled Skin

    One of the consequences that come with aging is looser skin. As we grow older, it is very common for our skin to develop wrinkles and folds. Where one might feel that they’re struggling with “neck fat”, it could simply mean that the skin around their neck is looser because of age factors instead. A good way to tell whether the issue is the skin or the neck fat is to use your thumb and index finger and try to pull a section of your skin upwards. If you are able to effectively do so, this would largely insinuate that this is a skin issue rather than one derived from fat. 


  • Loose Skin

    Similar to the wrinkled skin, as we age or experience extreme weight changes, our skin may sag and become “loose”. While there are surgical procedures that can effectively resolve this issue, some of the steps below will also be very beneficial. 


  • Double Chin

    A mixture of loose skin and excess fat in the neck, a double chin can be caused by both genetics or your diet. While there are ways to reduce a double chin, depending on its nature, many of the steps below will help eliminate (or at least reduce) this issue. 


  • Goiter

    A sudden and serious issue, goiters are a condition in which an abnormally large thyroid gland is produced in the neck. This can be caused by an iodine deficiency, Grave’s Disease, genetic issues, or an injury or infection to the thyroid itself. If you’ve recently developed this, it’s important to see a medical healthcare provider as soon as possible.


  • Mouth or Throat Cancer

    Another very grave situation that must be taken quite seriously, is the development of a tumor or cancerous growth that has appeared around the mouth or throat. If you have noticed a sudden and recent lump on or around your neck, it is important to see a medical healthcare provider as soon as possible. 


how long does it take to lose neck fat


Now, How To Lose Neck Fat?


For your convenience, below are the 4 simple steps to help you lose neck fat. Note that we said “simple” rather than easy. By following these instructions, and unless you do not have the conditions mentioned above you will, at worst, greatly reduce your neck fat and at best, eliminate it entirely:


Improve Your Diet

Unfortunately, there is no magic pill to suddenly lose neck fat. For most people reading this article, this step will greatly help you get closer to your goal of having a slimmer neck. Eating foods that are heavily processed and are high in sugars and carbs is one of the single biggest causes of a person developing a fat all over their body, neck included. There are a variety of healthy diets that fit your lifestyle, so without going into too many details about dietary restrictions, we advise that you research and find a diet plan that works best for you. In a nutshell, if you are looking to lose fat in your body (which will help you lose fat in your neck), stay away from sugars and carbs, include more whole unprocessed foods into your diet and make sure you don’t exceed your daily calorie intake. If you follow that breakdown, even without going insanely in-depth, you will definitely see improvement in losing your neck fat and may even lose it entirely. It won’t happen overnight, but if you decide to make this your lifestyle, you will achieve great results. 


Increase Your Water Intake

This is another piece of advice that you may have heard a million times, but that doesn’t make it any less effective. One of the reasons why the skin on your chin is loose is because, like a rubber band that has been stretched too far, your skin is unable to snap back to its normal state. One reason it can’t is because your skin might be dehydrated. Ideally, it is recommended to drink half a gallon of water or other liquids such as tea every day. After you get into the habit of staying hydrated not only will your fat neck begin shrinking, but your skin will start clearing of blemishes and your stomach will start to shrink too. And while it is not going to solve your problem entirely by only drinking water, it will greatly help you in your weight loss journey.

Click here to find out how to drink a gallon of water a day!



Whenever you decide to embark on a weight loss journey, exercising is one of the best things you could do. Even though nutrition is key when trying to lose weight, you can significantly accelerate the process by adding some workouts into the mix. Why? Because you need to get your body to burn calories. Now, you don’t have to go extremer, even 2-3 workout sessions a week will help put your body in a caloric deficit, causing it to start burning fat in your body (ie. the excess amount of fat in your neck). 


Try Facial Cupping

Another great “weapon” in a fight for a slimmer neck is facial cupping. In that case, you’re using soft plastic, rubber or glass cups that create suction and apply them to your skin with massaging motions. Facial cupping will help you increase blood flow to your face and neck, promote cell regeneration, skin repair etc. Your skin will be left feeling younger and more toned. Using facial cupping on your neck can also help you get rid of this issue.


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