6 Effective Ways to get Rid of Fat Neck

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How to get rid of fat neck is one of the common problems of both men and women .The fat in the neck is under the skin of that place, which is a part of the body where it is difficult to lose fat . Many people undergo operations to remove excess fat in the neck and chin areas. Fat can accumulate in your neck for a variety of reasons, but the main reason is excessive body weight or obesity. Other causes behind excess fat in your neck may be aging problems, such as hypothyroidism, and polycystic ovarian syndrome. It should also be remembered that the fat in the neck is closely related to heart disease, high cholesterol and diabetes.You can change your lifestyle, diet or neck exercises to solve the fat problem in your neck.

The best way to reduce fat neck is by combining general weight loss practices with exercise to support your regime. As it is impossible to make that specific location “thin”, the best options are general physical activities to decrease the fat around the neck.  Unfortunately, this is not something that can be accomplished overnight; however, maintaining a healthy diet and proper exercise routine can help minimize the appearance of excess fat or skin around the neck. 


Following are some ways to get rid of fat neck.

1.Reduce your calorie consumption

One of the main causes of fat neck is obesity caused by excess calorie intake. Therefore, reducing daily calorie intake is effective on reducing total fat and weight accumulated in different parts of the body, such as your neck or abdomen .Decrease your calorie intake. Regardless of where you want to lose weight, you need to burn calories throughout your body. By consuming a smaller amount, it will already be possible to notice an improvement in fat and weight levels.

Decrease your total calorie intake to a maximum of 500 per day. That way, it will be possible to lose 450 to 900 g per week .A good idea is to keep a food diary or use an app to record the amount of calories eaten daily. Then, subtract 500 calories to find the ideal number to lose every day. Eat small portions at each meal to reduce your calorie intake. Avoid high-calorie foods such as cheese, butter, mayonnaise, fried foods, packaged juices, fatty and sweet.

2. Eat lots of fruits and vegetables


Both fruits and vegetables are low in calories and rich in fiber, vitamins and minerals; by turning half of your meals into fruits and vegetables, your overall calorie intake will be much lower. It is recommended to consume five to nine servings of fruits and vegetables a day. To reduce your appetite, eat salad before meals and drink 1 glass of water. Eat fresh vegetables and fruits.

3.Eat healthier carbohydrates

Eat healthy cookies such as nuts and seeds.. Switch to healthy carbohydrates, such as cereals, instead of refined foods. When eating these foods every meal or snack, the recommended amount should be reached. One serving of fruit is equal to about 1/2 cup of chopped fruit or 1 small cup.  A serving of vegetables equals 1 or 2 cups of salad.Whole grains (containing, bran, germ and endosperm) contain more fiber and other essential nutrients. When choosing to eat grain-based foods, always try to consume whole grains. 

Choose foods like 100% wholegrain pasta or bread, brown rice, brown oats, quinoa and barley. Refined carbohydrates (foods made from white flour or processed in excess) offer few beneficial nutrients. The fibers slow down the digestive process, leaving the individual with a feeling of being more satisfied for longer and giving the body a longer period to absorb nutrients. 

4 .Consume lean proteins 

Lean proteins are essential to all diets, but even more important for weight loss. Proteins make you feel fuller for longer when comparing them to other nutrients, like carbohydrates. Include an 88 to 118 ml serving with each meal or snack. The size of the meal is the same as an adult’s palm . Foods to include: low-fat dairy products, seafood, lean meats, chickens, eggs, and  vegetables. Lean protein is highly effective in getting rid of fat neck.

 5. Stay hydrated to get rid of fat neck

Water is essential for maintaining bodily functions in good condition. Furthermore, when the skin is hydrated, it looks less flabby or “loose”. The important thing is to consume at least eight glasses of fluids for hydration. Some may need up to 13 glasses, depending on their weight, gender and activity level. Water also helps to decrease appetite. Thirst and dehydration can be similar to hunger, causing the person to eat more than necessary.

Choose water and soft drinks instead of sweet liquids, such as juices and soft drinks. Sweet drinks are usually high in empty calories (without nutrients). Avoid drinks that cause dehydration. This includes foods with caffeine, soft drinks, coffee and alcohol. It is difficult to lose weight if you do not drink enough water.

Because water plays an important role in removing toxins from the body. Also, water helps control your appetite, preventing you from overeating.Drinking green tea is one of the best ways to lose weight and cope with neck fat. Green tea contains powerful antioxidants and a variety of ingredients that increase your metabolic rate. This encourages the body to burn calories and lower body fat.

In addition, green tea protects the skin against aging. Add 1 teaspoon of green tea leaf to a cup of hot water. Close the lid and let it steep for a few minutes. Then add some honey. Drink 3 glasses a day for several months. How can I get rid of neck fat? 

6.Coconut oil 

To get rid of neck oil, you can use coconut oil. Medium chain fatty acids in coconut oil are directly absorbed by the cell membrane and converted into energy rather than stored as fat.Also, coconut oil improves your metabolism to help you lose fat.

When used externally, it helps to improve blood circulation and prevents fat accumulation. Massage your neck with hot coconut oil twice a day for 10 minutes.

7.Mask with the white of the egg 

With the egg white mask, you can get rid of the oil accumulated on your neck and your sagging skin. Egg white has a firming effect on the skin. Beat the white of 2 eggs, add 1 tablespoon of milk and lemon juice and mix. Apply this mask around your neck and chin and let it sit for 30 minutes. Rinse with warm water and dry your skin. You can do it 2-3 times a week.

8.Apple Vinegar 

Apple cider vinegar helps break down fat, thereby preventing body fat from accumulating in various parts of your body, including your neck. It contains minerals that are also important for weight loss, which help remove toxins like potassium, magnesium and calcium.

Mix 3 spoons of apple cider vinegar with 1 spoon of olive oil. Massage the neck area by moving it upwards for 10 minutes. Apply 2-3 times a day.

You can also mix 2 tablespoons of apple cider vinegar and 1 glass of water and drink it on an empty stomach every day.


Exercises to get rid of fat neck


If you want to get rid of a relaxed and greasy chin, include these exercises in your daily routine, which take you only few minutes .

1.Holding  your tongue

While sitting in front of the TV, open your mouth wide, like a dentist – lick your chin – Hold your tongue for 10 seconds and relax your mouth – Repeat the exercise 10 times Regardless of age, the neck muscles are among the first to relax and create a hated chin. If you want to get rid of a relaxed and oily chin – do neck exercisesYou can watch the video tutorial here

2.Looking at  the ceiling 

 Sit with your back and shoulders straight – Raise your head as if looking at the ceiling – Put your lips in the kiss position and hold it for 10 seconds – Relax your lips and repeat the same 10 times

3.Neck turning exercise

Just exercise to reduce neck fat or other fats in your body. The neck turning exercise is one of the best ,when it comes to neck exercises.

It helps strengthen the muscles in your neck, improves neck flexibility. Sit with your back and shoulders straight – Turn your head towards left shoulder – Fill your lips as if you want to kiss him and stay like that for 10 seconds – Return to the starting position and repeat the exercise 10 times – Then repeat the same thing on the right shoulder.

4.Bending exercise

This exercise will strengthen your neck muscles and upper back. Sit and stand straight, put your right hand to the right of your head, slowly tilt your head to the right and push it back with your right hand, hold it for 10 to 20 seconds. Do the same to your left side, 2-3 times a day, repeat 10 times.

 5.Mouth exercise

Mouth exercise is a simple and effective way to get rid of the fat on your neck. Using your mouth is effective on your neck muscles. Stand straight and wide open your mouth. Put your lower lip on your lower tooth and hold it for 15 seconds. Then slowly leave your lips. Do this 2-3 times a day for 7 minutes.

 6.Hump while sitting

Your posture is important to get rid of the fat accumulated in your neck. How you sit can have a big impact on your neck and chin muscles. For example, if you have a habit of bending slightly while sitting, it affects the muscles in your neck and weakens. This causes fat deposits around the neck .Keep your head high and try to sit flat. Sitting with a good posture helps smooth out fat and wrinkles in your neck.


Obesity or overweight and other diseases can become the cause of fat neck. ; however, maintaining a healthy diet and proper exercise routine can help to minimize the appearance of excess fat or skin around the neck. 

Read More:

Body Toning Workout Plan For Females

Author Bio

Rehana  Sher  provides SEO friendly  article writing, blogging ,essay and content writing about healthcare,travel,pets,education and life style . Her educational background in science and  Master in zoology  has given her a broad base from which to approach many topics. She especially enjoys writing about lifestyle,health care nutrition,science and pet care for  blogging or other websites.she can be contacted at braniakhan73@gmail.com

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