Have you ever strolled by a mirror and caught a momentary glimpse of yourself, only to realize the subtle changes in the appearance of your neck? A sagging neck can be caused by various factors, including excess fat in the neck area or a double chin, loose or dry skin, abrupt weight loss, etc. Many people's self-esteem suffers when they have a drooping neck, which makes them appear older than they are. There are, however, plenty of natural methods to get rid of a sagging neck and many non-surgical methods to decrease neck fat with consistency, commitment, and a few lifestyle modifications. Let's take a moment to look at all the ways you may shape and rejuvenate your neck. 

What is neck fat?

Submental fat, often neck fat, is a usual cosmetic problem. Although it can affect persons of any weight, those who are overweight or obese are more likely to be involved. Various factors, including poor eating and choices, can cause neck fat. Excess calories, for example, can induce weight increase, which can ultimately result in the appearance of neck fat. A sedentary lifestyle, as well as aging, can contribute to the development of neck fat. The good thing is that there are various methods for reducing neck fat. Exercise, for example, can assist in burning calories and encourage healthy weight loss.

Signs you have neck fat

A double chin, or submental fat, is a frequent disorder in which a layer of fat accumulates behind the chin. This might occur due to weight increase, aging, or heredity. There are specific significant markers to look for if you're worried about extra fat in this area.

First, examine yourself in the mirror. A prominent curvature where your neck meets your jawline indicates neck fat.

Another indicator is any additional softness or puffiness under your chin. Another sign that you have neck fat is if you can squeeze over an inch of skin.

Lastly, this is a red flag if your chin sways when you tilt your head from side to side.

If you're worried about neck fat, you can make certain lifestyle modifications to reduce it. Training and eating a good diet will help you look better overall, and you can perform several specific exercises to tone your muscles in this region.

Causes of neck fat

Some of the most common reasons for high neck fat are:


Obese or overweight people are more likely to have neck fat.

Obesity and severe obesity were prevalent among adults in the United States at 42.4% and 9.2%, respectively. Women had a higher prevalence of severe obesity in the surveyed population, at 11.5%, than men, at 6.9%. Individuals aged 40-59 had the highest incidence of severe obesity (11.5%), followed by individuals aged 20-39 (9.1%) and adults who were 60 and up (5.8%).

Obesity can be caused by medical issues such as Cushing's syndrome (a hormonal disorder) or thyroid difficulties. As a result, patients with these diseases have extra neck fat.

Cardiovascular Conditions:

People with heart problems are more likely to have neck fat.

Age: Older people are shown to have more excellent neck fat than younger people.

Top 5 exercises to get rid of neck fat

Engaging in physical activity is an excellent method to enhance your general health and address particular areas that may require additional attention. We'll be exploring five exercises in this section that target the muscles in your neck area. But keep in mind that these workouts are merely a component of a lifestyle that values wellness holistically; they are not a quick fix. 

Platysma Exercise

The platysma muscle, which runs the length of the neck and jawline and is important for neck and chin contouring, is the focus of the platysma exercise.

How to do: 

Straighten your posture, either sitting or standing.

Let your mouth hang open.

Lift your lower lip to cover your lower teeth.

As though you were using your lower jaw to scoop something, move your jaw up and down.

Repeat five to ten times.

Neck Stretch 

Neck stretching is essential for preserving range of motion and flexibility in the neck region, which is particularly advantageous for people who spend their days at a desk.

How to do: 

Straighten your posture, either sitting or standing.

Try to touch your ear to your shoulder by tilting your head to one side.

After 15 to 30 seconds of holding, switch sides.

Fish face 

The fish face exercise's appeal lies in how easy and convenient it is. You can incorporate this practice into any section of your day, whether you're waiting for your coffee to brew, watching TV, or working at the workplace. It's an enjoyable and simple method to incorporate maintaining your well-being into your daily routine.

How to do 

It's true that the fish face exercise is entertaining! Just make a fish face by sucking in your cheeks and lips, and attempt to grin at the same time. Five seconds should pass before you release it and return to your normal expression.

Neck tilt 

An adaptable workout to include in your wellbeing regimen is the neck tilt. By focusing on parts of the neck that other workouts might overlook, it offers a more all-encompassing approach to maintaining the health of your neck.

How to do:

  • With your back straight, either sit or stand.
  • Tilt your head back slowly until your face is facing the ceiling.
  • Place your tongue on your mouth's roof.
  • Five seconds of holding, then release.

Neck twists 

Throughout the workout, keep your spine straight and refrain from making abrupt, jerky movements. To correctly engage the muscles and make sure you're getting the most out of this exercise, you need to move slowly and gently.

How to do 

  • Maintain proper posture when you sit or stand up straight.
  • Bring your chin over your shoulder by slowly rotating your head to one side.
  • After five seconds of holding the position, slowly move back toward the center.
  • Continue on the opposite side.

10 different ways to get rid of neck fat 

Reduce your daily calorie consumption.

Because excess weight is the root cause of neck fat, losing weight is the most effective way to reduce neck fat. Reduce your daily calorie consumption by 400-500 calories for a weekly weight loss of about 0.5 kg.

Keeping hydrated

Although it may sound simple, hydration is essential for looking younger and keeping your skin shining and youthful. Water consumption is vital to sustaining a healthy body. It improves the efficiency of your body's many systems, which helps you in the long run. 

Perform neck exercises

Numerous neck workouts are available, with the neck tilt being one of the most beneficial. This workout targets the muscles in your neck, toning and tightening them.

Try ball exercises 

To perform this exercise, position a ball with a diameter of 9 to 10 inches beneath your chin. Proceed to press your chin downward against the ball, engaging the muscles in your neck. It is recommended to repeat this movement several times throughout the day. For optimal results, aim to complete three sets, with each set consisting of 8 to 10 repetitions. This exercise targets and strengthens the muscles around the chin area.

Maintain a nutritious diet.

Including veggies in your daily meals is one approach that could assist you in reducing your body fat. When you lose fat across your body, the fat in your neck will decrease. Vegetables should be consumed steamed or grilled and included in each meal of the day. 

Try neck stretch 

For this exercise, tilt your head backward, directing your gaze towards the ceiling. Simultaneously, press your tongue against the roof of your mouth and maintain this position for a duration of 5 to 10 seconds before releasing. Engage in this routine for a total of 10 repetitions. This particular movement contributes to strengthening and toning the muscles in the neck and throat region. Integrating this exercise into your routine can be beneficial for promoting neck flexibility and muscle endurance.

Chew gum to strengthen your jaw.

Chewing gum is an excellent strategy to minimize neck fat while achieving a terrific jawline. Chewing gum not only works the muscles in the face and neck but also affects the back of the neck in the long run. 

Wear sunblock every day.

Sun damage is the leading cause of skin sagging and premature aging. Always apply sunscreen if you'd like to avoid skin that is sagging, lines, and other indications of aging. It is strongly advised to use a broad-spectrum sunscreen with at least SPF30. If you are in the sun for an extended period, you should wear sunscreen with a more significant sun protection factor (SPF) rating. Apply sunscreen every two hours and, for added protection, think about putting on a hat and an umbrella.

Yoga should be practised

Daily yoga is one of the most excellent and practical strategies to tone your body. Yoga has been scientifically proven to help maintain a more agile and youthful body, burn fat, tone the body, and eliminate slack skin and muscles. 

Clenches of the Jaw

This workout strengthens the jaw and neck muscles. Begin by sitting or standing tall and closing your mouth. Next, clench your teeth slowly and hold for five seconds. Then let go and loosen your jaw. Repeat 10-15 times more.

Whatever the source of the extra fat accumulation around the neck, the appropriate diet guidelines and workouts can help you learn how to lose neck fat healthily.

Diets to include for reducing neck fat

Not only do our waistlines expand as we get older. For many people, fat accumulates in the neck, resulting in a "double chin." While there is no method to target specific body parts for fat reduction, various dietary and lifestyle adjustments may assist you in slimming down the area around your neck.

First, ensure that you are receiving adequate protein. Protein aids in the development of lean muscle tissue, which aids in the burning of calories and the reduction of overall body fat. At each meal, aim for a minimum of 20 grams of protein. Lean meats, eggs, legumes, and nuts are all excellent protein sources.

Second, limit your intake of sweet and high-fat foods. Because these foods are heavy in calories and low in nutrients, they can lead to weight gain. Instead, prioritize entire, unprocessed foods such as fruits, vegetables, and grains that are whole.

Finally, drink plenty of water during the day to stay hydrated. Staying hydrated is critical since dehydration may lead to bloating and retention of water. Drink at least eight 8-ounce glasses of water every day.

These dietary suggestions will help you lose fat around your neck and enhance your overall health.


Neck fat is primarily caused by a person's weight and body composition. The most prevalent cause of extra fat growth around the neck is obesity. Dietary and lifestyle changes are non-surgical strategies for reducing neck fat. Including vegetables in your diet, staying hydrated, and exercising consistently are all effective ways to reduce neck fat. Aside from those, workouts that primarily target the neck and jaw, such as neck tilts and chewing gum, effectively minimise neck fat while maintaining a great jawline. Losing neck fat is challenging but doable with persistent hard work. 


Is neck fat hard to lose?

While a double chin can disappear on its own, this is more probable if an increase in weight is the reason. It is more challenging to get rid of anything that is genetically determined. If the reason is sagging skin, surgery will most likely be required to remove it.

How can I tighten my neck fat naturally?

Chin up to the ceiling - To get rid of a double chin, execute the chin towards the ceiling exercise regularly. It's also excellent for smoothing out slack skin and wrinkles.

With your spine straight, stand or sit comfortably. Tilt the head back and gaze at the ceiling. Keep the position for a few seconds. Repeat this motion 10-15 times per day.

How to reduce the double chin?

A regular exercise plan that includes aerobics, strength training, and other sports keeps you in shape while reducing your double chin. Surgery: Liposuction, facelifts, and neck lifts are all cosmetic treatments that can help you eliminate your double chin.

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