How to get rid of Neck Fat Naturally – 11 Exercises And Diet Tips

  • Evidence based
  • Fact checked
Exercise and diet for reducing neck fat

Many among us struggle with fat that piles up in the neck area and negatively impacts our looks. But, how to get rid of neck fat? The combination of a healthy diet and neck fat exercises can help us burn those fat cells and get a slender neck in no time.

Who doesn’t love a slender neck and a sharp jawline? But, many among us struggle with folds of skin and fat that pile up in the neck area, negatively impacting our looks. In a 2017 survey [1]Cision PR Newswire: New Survey Reveals Impact Of Double Chin On Self-Perception And Behavior, 47% of people claimed that they are bothered by the appearance of the area under their chin, and 49% felt that the area under the chin negatively impacts their appearance. 

So, how to get rid of neck fat easily? A healthy diet and super-easy exercises can help you shed neck fat and a double chin and help you get a slender neck in no time. 

What causes neck fat?

A fat neck results from the build-up of layers of fat cells below your chin. This fat is often associated with being overweight or obese. Some people often confuse neck fat and double chin. A double chin [2]Cleveland Clinic: How to Get Rid of a Double Chin characterized by layers of neck fat rolls is usually genetic, and obesity is not the underlying cause. On the other hand, some of the major causes of neck fat include:

Natural ways to get rid of neck fat

Neck fat or submental fat can be a result of water retention, excess weight, genetic factors, or bad posture. Fortunately, there are ways to deal with the menace of neck fat. Specifically speaking, there are 2 broad ways to do this, exercise and a healthy diet. Read on as we elaborate on how you can use both exercise and healthy dietary habits to get rid of neck fat.

11 exercises to get rid of neck fat

Exercises are another way to get rid of neck fat. Exercise your face, neck, and chin muscles regularly to get rid of turkey neck, double chin, and sagging skin by toning the muscles and burning calories.

Anything from chewing gum to performing facial yoga can help tone the muscles in your face and neck. Additionally, working your neck muscles can provide added benefits like improving your posture and helping to relieve neck pain. Below is a list of easy neck fat exercises you can do at home:

1. Neck side stretches

Neck side stretches are one of the best neck fat exercises for your neck muscles, and they help reduce fat from the sides of your neck.

How to do:

  • Stand erect with your spine straight and shoulders relaxed.
  • Touch the right ear with the left arm by crossing the arm overhead. 
  • Slowly bend your neck toward the left shoulder.
  • Hold for 30 seconds and release.
  • Now repeat with the left ear and right arm.

2. Fish face

Wondering how to lose face and neck fat? Try making a fish face with your mouth and lips to tone your chin and cheek muscles and eventually get rid of excessive fat. 

How to do:

  • Sit comfortably.
  • Suck air in your cheeks and try to make the shape of a fish mouth with your lips.
  • Hold the pose for 10 seconds.
  • Repeat 10 times.

3. Chin lift 

Simply lifting your chin and bringing it down will help you lose that unwanted fat in your neck easily.

How to do:

  • Stand on the ground.
  • Tilt your head towards the ceiling. Pause for a few seconds.
  • Now tilt your head downward and bring it to the starting position.
  • Repeat 10 times. 

4. Ball exercise

If you do not want to perform those boring neck fat exercises, try doing this ball exercise. Grab a tennis ball, keep it underneath your chin, and apply pressure on it to get rid of that nasty fat.

How to do:

  • Sit straight and relax your body.
  • Keep a tennis ball under your chin.
  • Now, push the chin downward, applying pressure on the ball.
  • Repeat 10-20 times.

5. Shoulder shrugs

Shoulder shrugs will not only reduce excessive neck fat but also strengthen your shoulder muscles. The best part – this exercise is simple to perform and can be done anywhere!

How to do:

  • Start with your feet flat on the ground, shoulder-width apart, and your arms at your sides.
  • Keeping your neck straight and the back in the neutral position, inhale and pull both shoulders up. The movement should be slow and gentle.
  • Push down the shoulders and return to the normal position while exhaling.
  • Repeat 20-25 times. 

6. Blowing air

This simple exercise targets your cheek and neck muscles. Try this blowing-air exercise to lose face fat quickly and get a leaner look.

How to do:

  • Sit on a chair with your spine straight.
  • Push your head backward so that your face is facing the ceiling.
  • Blow air out of your mouth. Keep blowing for 10 seconds or so.
  • Slow the blowing and lower your face to the original position. 
  • Repeat 10 times. 

7. Neck rotation

Rotating your neck in clockwise and anticlockwise directions is one of the simplest and easiest ways to shed neck fat and strengthen your neck muscles.

How to do:

  • Stand erect or sit on a chair with your back straight.
  • Keeping shoulders firm, turn your head clockwise.
  • Start rotating your neck in the clockwise direction.
  • Rotate 10 times before stopping.
  • Now repeat in the anti-clockwise direction. 

8. Towel pulls

A towel is an effective prop that can be used while performing neck fat exercises and make them easier and more effective.

How to do:

  • Keep a rolled towel around your neck.
  • Join the ends of the towel with your hands.
  • Pull the towel forward.
  • Tilt your head backward and apply gentle pressure on the towel.
  • Return back to normal position.
  • For best results, repeat many times. 

9. Chin slap

To get your chin in shape, do chin slaps multiple times a day. Complement it with other neck exercises for exemplary results. 

How to do:

  • Stand or sit comfortably.
  • Lightly slap your lower chin area with the back of your hand. Do this gently but increase the speed every time.
  • Do a total of 10-15 repetitions each time and 3-4 times a day.

10. Front neck glides

These are one of the best chin exercises. Regularly moving your neck in frontward and backward directions is an effective way to get rid of the double chin. 

How to do:

  • Stand in a comfortable position.
  • Inhale and glide your neck forward. Push your jaw as far as you can.
  • Hold for a few seconds before returning back to the neutral position.
  • Repeat 10-15 times.

11. Side neck glides

Side neck glides are similar to the front neck glide exercise, except here, the neck is moved towards the sides. 

How to do:

  • Stand in a comfortable position.
  • Glide your neck to the right side without moving your shoulders. Hold for a few seconds before bringing it back to the center.
  • Now glide your neck to the left, hold, and then bring it to the original position. 
  • Repeat 10-15 times.

One-week exercise plan on how to get rid of neck fat

If you want to know how to get rid of neck fat in just 7 days, follow this one-week exercise plan.

Day Neck Fat Exercise & Duration
Monday Chew a Gum – Duration: 5 minutes
Neck Side Stretches – Duration: 5 minutes
Side and Front Neck Glides – Duration: 5 minutes
Tuesday Neck Rotation – Duration: 5 minutes
Blow Air – Duration: 3 minutes
Wednesday Shoulder Shrugs – Duration: 2 minutes
Chin Slap – Duration: 3 minutes
Chin Lift – Duration: 3 minutes
Thursday Rest 
Friday Ball Exercise – Duration: 5 minutes
Fish Face – Duration: 5 minutes
Saturday Towel Pulls – Duration: 3 minutes
Duration: 5 minutes
Neck Stretch – Duration: 5 minutes

Improve your diet

Spot reduction of fat is not possible. So, the only way to eliminate neck fat is by losing overall body weight. Consuming a healthy diet and creating a calorie deficit is key to weight loss. Eating healthy foods promotes better overall body, muscle and skin health. This in turn will help you get rid of neck fat quickly.

1. Eat fewer calories

The best way to get rid of that stubborn neck fat is by reducing your calorie intake. Aim for a calorie deficit of around 500 calories per day to lose 1 pound of weight per week. This will automatically help you shed neck fat.

2. Cut down on sugar

Sugar provides empty calories and can lead to weight gain. So, reducing your intake of sugary foods can help you lose weight and get rid of neck fat. You can cut down on sugar by avoiding sugary drinks, desserts, and processed foods.

3. Eat more protein

Protein helps boost metabolism,  build and repair body tissues, and promote weight loss. So, increasing your intake of protein-rich foods can help you lose weight and get rid of neck fat. You can include protein-rich foods like eggs, chicken, fish, beans, and tofu in your diet.

4. Cut down on salty foods

Excess sodium can lead to water retention, making your face and neck appear bloated and puffy. So, reducing your intake of salty foods can help you lose water weight and get rid of neck fat. You can cut down on sodium by avoiding processed foods, adding less salt to your meals, and choosing low-sodium alternatives.

5. Stay hydrated

Increase your water intake. Drinking plenty of water can help you lose weight and reduce neck fat. Water is not just a great aid for weight loss, it also boosts skin health. Well-hydrated skin will stay firm, elastic, and toned.

6. Chew more

Chewing slowly and thoroughly can exercise your face and neck muscles, thus getting rid of the layers of fat that settle around the jaws and neck. While you can’t spot reduce fat from your neck and face, chewing gum can help tone the muscles in these areas. Swap your sugary chewing gums with some healthy, chewy food options like licorice, carrots, apples, nuts and seeds.

Tips to do neck fat reduction exercises safely

To make the most of the neck fat exercises and to perform them safely and efficiently, follow these tips:

  1. Warm up before your neck and chin exercises. Start with neck stretches first before carrying out other neck fat exercises. 
  2. Do not perform these exercises right after having your meals.
  3. Be gentle and perform the movements slowly.
  4. Be mindful while doing neck fat exercises and focus on every movement. 
  5. Keep yourself hydrated while doing neck fat exercises. 
  6. You can also massage your neck with essential oils to make your neck workout more effective. 
  7. Do not stress your jaw while doing the stretching. 


Several reasons such as obesity, weight gain, health issues, and hormonal changes can contribute to excessive fat layers around the neck. A good tip would be to lose weight, try to consistently maintain a healthy weight, and keep performing neck exercises. 

Fortunately, there are easy ways to get rid of double chin and neck fat naturally with the help of easy exercises that can be done at home. Some of the simple neck fat exercises you can rely on are neck stretches, lip pull, chin slap, ball exercise, and towel pulls. You can even blow air or simply chew gum often to get rid of excess fat around the neck within a week.

Similar Posts