How To Get Rid of Neck Fat Naturally

Accumulation of excess fat on one’s neck gives a flabby look to the neck. Often we confuse between the double chin and neck fat, however, neck fat is generally the result of obesity, lack of physical exercise, or a certain medical condition. Whereas double chin can sometimes be a genetic condition or it can be out of weight gain as well. Neck fat can be stubborn to get rid of which can lead us to prefer certain surgical fat elimination treatments, however; we can get rid of it naturally by committing to an active lifestyle including a healthy diet and a few easy exercises.

Neck Fat

Causes of Neck Fat

Before starting with any treatment it is necessary to ascertain the reason for neck fat. Below are given some common reasons for the cause of it.

  • Excess Weight and Poor Diet

Overconsumption of processed food and high sugar intake influences weight gain and leads to bad health which can be a cause of excess neck fat.

  • Hormonal disorder

A hormonal disorder called Cushing’s syndrome, also known as Hypercortisolism found in diabetic people or in people with high blood pressure can cause more fat to accumulate near the neck. Although it is rarely found, however, people suffering from it can be seen with excess neck fat.

  • Cardiovascular Disease

Fat in the gut is checked to determine if a person is prone to any cardiovascular disease. Neck fat is also related to some heart diseases such as diabetes, high cholesterol.

  • Age

As the age increases the skin also tends to lose its elasticity due to which many old people have saggy skin near their neck.

  • Poor Posture

Repeatedly sitting in a bad posture can affect the muscles as the skin becomes loose and saggy.

Preferable Diet

Other than eating a healthy meal includes the food items listed below in your diet to gain maximum benefit:

  1. Lemon water

Lemon juice when added to a glass of warm water aids in digestion, helps to improve metabolism rate which helps in weight loss. It also acts as a detoxifying agent of the body as it helps to flush toxins out of the body. Lemon is also considered a good source of vitamin C and an antioxidant. Lemon water works best when a little honey is added to it and is taken as the first thing in the morning every day on an empty stomach.

  1. Green Tea

Greet tea is said to have a lot of antioxidants that are known as catechins. Catechins improve metabolism and help in burning fat. It is a great substitute for an evening milk tea and the caffeine content present in green tea aids in fat burning. Ensure to include 2-3 cups of green tea daily in your routine to reduce neck fat as well as overall fat.

  1. Lean Protein

Protein-rich food helps to keep one full for a longer period and also keeps a check on hunger hormones. Protein food is also known for its quality to burn calories during the digestion of that food. Some sources of lean protein to include in your diet are- soybeans, almond, greek yogurt, black beans.

Read: How High-Protein Diet Can Help You Lose Weight?

  1. Flaxseeds

Flaxseeds are rich in fiber as well as a good source of omega-3 fatty acids which makes it easy to digest and helps in weight loss as well. Due to good fiber content, it also helps a person to feel full for a longer time. To consume flaxseeds, grind them and take one spoon of the powder with a glass of warm water daily.

  1. Sunflower and Watermelon seeds

Sunflower seeds are packed with good fats, fiber, protein, and essential vitamins. It also helps in keeping a person fuller for a longer time. When combined with watermelon seeds it can be an ideal snack as watermelon seeds are also known for their iron, zinc, and fiber which also helps to boost immunity. A handful of these seeds once a day is enough to enhance your weight loss process.

  1. Spinach

Spinach contains loads of nutrients, vitamins, magnesium, minerals, and a good source of iron. It can be eaten raw or it can be cooked depending upon the person’s need. Spinach juice and spinach soup are said to be very effective in weight loss as it contains very few calories.

  1. Berries

Berries are known to be full of antioxidants and vitamin A. Including all types of berries in your diet can be beneficial for weight loss as different berries have different benefits and it accelerates weight loss as well. They can be used in smoothies, or they can be a great snack to munch on.


  1. Neck Rotations

Stand straight with feet a little apart. Begin by tilting the head towards the left and then slowly completing the circle from the right. Do this 5 times and vice-versa. This helps in the working of the throat and neck muscles.

  1. Kiss the Ceiling

Sit or stand straight to avoid injuring the spine. Now tilt your head back until you can see the ceiling. Pucker your lips towards the ceiling and hold the position for about 10 seconds and then repeat this exercise for at least 10 times. It strengthens the neck as well as the chin muscles and gives a better look to the neck.

  1. Swan Neck

Stand straight with feet little apart and tilt your neck to look over one shoulder. Now tilt your neck downward i.e. towards the ground while maintaining a little stretch. Repeat this exercise 10 times. This exercise helps in toning the neck muscles.

  1. Lion Yawn

Sit or stand in a relaxed position. Open your mouth as wide as possible and stick your tongue out trying to touch your chin, similar to a yawning lion. Hold this position for 10 seconds and repeat this exercise 10 times. This exercise aims at improving neck and chin muscles. 

  1. Head Lift

Lie straight on a yoga mat or on the bed and slowly lift your neck towards your chest without lifting your shoulders. Feel the stretch in the neck muscles and hold the posture for 10 seconds and repeat 10 times. After this slowly relax your neck back to the original position. Avoid a sudden drop in the neck and take a break in between if you feel tired.

  1. Fish Face

Sit in a relaxed position and suck your cheeks in to form a fish face and try to smile while holding the cheeks in. Hold the posture for 5-10 seconds and repeat 10-15 times. This helps in toning the jaw and face muscles.

  1. Chin Raise

Stand straight with feet apart and tilt your head toward the ceiling for 10 seconds maintaining a little stretch in the neck. Repeat this exercise 6-7 times. This exercise helps in toning the muscles of the neck, chin, and jaw as well.

  1. Blowing Air

Sit straight on a chair and tilt your head backward as much as possible without applying much force on the neck. Now blow air out of your mouth by keeping your lips together. Continue to do this exercise for about 10 times and take a break if necessary.

Related Read: 5 Yoga Asanas to Melt Away Belly Fat

Additional Tips

  • Ensure to include some cardio exercises in your daily routine to eliminate overall body fat including neck as spot fat reduction is not possible, but burning overall fat with some extra neck exercises can help you to achieve your goal effectively. Running, jogging, walking, or any other exercise which makes us sweaty should be done regularly for at least 20-30 minutes.
  • It is necessary to stay hydrated as water is vital for survival and it also helps to flush out toxins. It can also help to speed up metabolism and it is a good substitute for other sweetened drinks. To increase the intake of water, fruits, and vegetables with high water content including watermelon, peaches, lettuce, and cucumber can be consumed.
  • Practice correct posture to avoid sagging of the skin or to avoid loosening of the muscles. It also helps with the appearance of sagged skin as maintaining correct posture can make your neck look well-toned. However, the wrong posture can make it worse.
  • Chewing gum can be a help to uplift the skin as it is a workout for the neck muscles and the jaw. However, it is to be noted that it should be done once or twice a day and not all the time.

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