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How To Lose Neck Fat? Effective Tips And Exercises

Have you ever used scarves or special contour techniques to hide your neck fat or double chin? Then you are not alone. Neck fat, also ...

by Kendra Reed

This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

Have you ever used scarves or special contour techniques to hide your neck fat or double chin? Then you are not alone. Neck fat, also known as submental fat is the accumulation of fat in the neck and chin region. Many people regardless of their sex or age are affected by this condition. It can appear as fullness or puffiness under the chin, creating a visible double chin. It can affect your confidence and self-respect often making you search for ways to hide it. 

But what if there were ways to get rid of neck fat? Wouldn’t you like to try them at least once? If your answer is yes, then you are in the right place. In this article, we will explore the causes of neck fat and some of the effective ways to lose it. By the end of the article, you will have a better understanding of neck fat and how to manage it. 

What Causes Neck Fat?

Neck fat, medically known as submental fat, is a condition in which an excess amount of fat gets deposited around the chin and neck area. It can make you look fat and aged than you are. It can develop due to several factors such as: 

  • Overweight: Overweight can lead to increased fat deposits all over the body including the neck area, making it one of the most common causes of overweight. 
  • Genetics: Studies show that the double chin or neck fat can be hereditary. So, if it runs in your family, you are likely to have it too regardless of your weight. 
  • Age: As we age, our skin loses its elasticity, which can cause sagging. Saggy skin in the neck area can be perceived as neck fat. 
  • Hormonal Imbalance: Issues related to thyroid hormones and thyroid glands can also lead to a swollen neck or fat accumulation in the neck area. 
  • Posture: Poor posture like hunching forward, weakens the neck muscles and stretches the skin over time. This can also cause neck fat. 
Lose Neck Fat

In addition to the above common causes, medications, and other underlying diseases can also affect the distribution of fat in your body, which can lead to neck fat.

How To Lose Neck Fat?

As we have explained above, neck fat can happen due to several reasons. So, if you are experiencing fat deposition around your neck accompanied by other unexplained symptoms, consulting a doctor is recommended. If your condition is not caused by an underlying disease, you can use the below approaches to get rid of neck fat. 

  1. Diet and Exercise: This is the most effective and sustainable way to tackle fat deposits in the body, including neck fat and belly fat. Aim for a balanced diet rich in fruits, vegetables, and lean proteins, and avoid processed foods, sugary drinks, and unhealthy fats. Also, increase your physical movements by exercising regularly. Cardio and strength training exercises are found to be more helpful for overall weight loss.
  2. Posture Correction: Practice maintaining a good posture throughout the day by keeping your shoulders back and chin tucked in. Correcting your posture can also help alleviate neck pain and back pain.
  3. Neck Exercises: Specific exercises can help strengthen and tone the neck muscles properly. It can potentially give you a more sculpted appearance around the neck. Some of them are:
    1. Neck stretch: Look up, stretching your neck, while pressing your tongue against the roof of the mouth. Hold the position for 5 to 10 minutes before releasing and repeat the same 10 times. 
    2. Tongue stretch: Look straight ahead and try to touch your nose with your tongue. Hold your tongue as high as you can for 10 seconds before releasing and do the same at least 8 times a day.  
    3. Pucker up: Tilt your head towards the ceiling and make a “kissing” face. Relax your face after a couple of seconds and bring your head to its normal position. Repeat this for 8-10 times.
  4. Cosmetic Procedures: With cosmetic procedures, you will get more dramatic results, usually within a short period. However, make sure to choose a technician that has high ratings and a long list of satisfied customers. Cosmetic procedures for neck fat removal include Kybella, liposuction, cool sculpting, Botox injection, Pelleve skin tightening,  neck fat ultherapy, etc. Discuss your specific condition with your dermatologist or the cosmetic technician to figure out the most fitting procedure for you. The price, recovery time, and lasting of the effects can all vary depending on the procedure you choose. 

Also Read: Does High Metabolism Burn Fat? Facts You Must Know!


Neck fat, medically known as submental fat is a condition that affects many people. It is defined as the build-up of fat in the neck area, creating a visible double chin. The causes of neck fat include overweight, genetics, poor posture, age, hormonal imbalance, medications, and underlying medical conditions. 

There are several ways to get rid of neck fat and double chin. Some of the popular ways are diet and exercise, posture correction, neck exercise, and cosmetic procedures. While cosmetic procedures can be the most effective treatment for neck fat are more expensive and may lead to side effects. Consult your healthcare professional or a board-certified dermatologist before considering any cosmetic procedures.

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