How to Get Rid of Neck Fat: Foods, Exercises and Tips

Easy Ways to Get Rid of Neck Fat

Neck fat can be annoying and the fact that it takes a longer time to get rid of it makes it even more difficult to shed it. Read this article to learn how to get a sharper neckline through a combination of exercises, diet and a skincare routine.

Factors Responsible for Neck Fat

As you age, your neck tends to get on the heavier side. It can also accumulate fat if you gain weight. Some of the common factors that cause neck fat are:

1. Obesity

As you gain weight some of it gets settled on your neck.

2. Hormone Issues

Hormonal problems like Cushing’s syndrome or thyroid can cause you excess neck fat.

3. Cardiovascular Condition

A troubled heart is also a reason for excess fat accumulation on the neck.

4. Age

As we gradually age, our neckline gets heavier.

How to Reduce Fat on Neck Naturally

The neck is a slightly tricky area to lose weight. The best and effective way to deal with neck fat is to combine diet and weight management practices. Neck fat is impossible to be spot-treated. It needs a more systematic approach towards weight loss to get rid of this.

Food Items That Can Help Reduce Neck Fat

Wondering how to get rid of stubborn neck fat? Try these remedies and see the results.

1. Green Tea

Green tea to reduce neck fat

Green tea is known to contain catechins which are polyphenols with antioxidant properties. Catechins are widely known for their weight loss potential. The caffeine content in green tea also aids in weight loss.


  • A cup of water
  • Honey as per your taste
  • 1 tsp of green tea

What to do

  • Boil water in a vessel.
  • Add the green tea leaves to it and let it simmer for about 5 mins.
  • Strain and pour it in a cup of water.
  • Let it cool for sometime.
  • Add honey and drink.
  • Drinking green tea 3-4 times in a day will help you get rid of neck fat.

2. Melons

Low in fat and calories but high on vitamins like potassium, vitamin A and other vital minerals make it a powerhouse that will help you shed a few kilograms from your body!


  • Freshly cut melons

What to do

  • Cut the melons in small pieces and eat them.
  • You can choose to make juice from the melons as well.
  • Consume this drink/fruit every day.

3. Coconut Oil

Coconut oil has a distinct flavour and contains medium-chain fatty acids that help in increasing your metabolism aiding in your weight loss program.


  • Extra virgin coconut oil – a tablespoon

What to do

  • You can consume it directly in the morning.
  • Massage your neck area with some coconut oil.
  • Do this daily to see the desired results.

4. Lemon Juice

Lemon fruit is the wonder fruit that finds its usage in aiding weight loss. Packed with vitamin C, it is a powerful antioxidant that improves your metabolism and burns excess fat.


  • Half a lemon
  • Warm Water – 1 glass
  • Honey – as per your taste

What to do

  • Squeeze the lemon and add it to the glass of warm water.
  • Mix it well and add honey to it.
  • Check for sweetness and consume it immediately.
  • This juice should be taken every day on an empty stomach.

5. Red Bell Peppers

Bell peppers to reduce neck fat

Red bell peppers contain vitamin C which helps your body shed weight.


  • Red bell peppers

What to do

  • You can consume these raw as part of your salad.
  • You can also cook them and eat. A Red bell pepper roast is an excellent choice for a starter.
  • Daily consumption of this bright coloured vegetable is ideal to lose weight.

6. Carrots

Bright orange to look at, carrots are a powerhouse of vitamin A and essential fibres. Carrots take a long time to get digested in your system making you feel full for a longer time. This helps you in losing weight.


  • Carrots – 1 or 2 depending on the size.

What to do

  • Cut the carrots into thin slices and eat them raw with your salad.
  • You can also include carrots when you are making any dish.
  • Use the juicer to extract juice from the carrots. Drink up the juice.
  • Consume carrots daily to aid in your weight loss plan.

7. Flax Seeds

Bursting with Omega-3 fatty acids, flax seeds are known to improve the metabolism rate of the body and they also help in losing weight.


  • Flax seeds (powdered) – 1 tbsp
  • Warm water – 1 glass
  • Honey – as per your taste

What to do

  • Mix the powdered flax seeds in the glass of warm water.
  • Add honey and give it a nice stir.
  • Drink the water.
  • For best results, it is advised to include flax seeds in your diet every day.

8. Sunflower Seeds

Sunflower seeds contain vitamin B and E which not only help in burning fat but also help in combating free radicals in the body. Thus, they are excellent in helping you to lose neck fat.


  • Sunflower seeds – 1 tbsp

What to do

  • Break open the outer shell and eat the seed inside.
  • You should eat sunflower seeds daily.

9. Water

Apart from keeping your body hydrated, drinking water also aids in reducing neck fat and overall weight.


  • A glass of water

What to do

  • Drink water frequently.
  • 8 – 10 glasses of water daily are ideal for reducing neck fat.

10. Aloe Vera

Aloe Vera to reduce neck fat

Aloe Vera has unique properties that convert the carbohydrates and fat that is consumed by your body daily into energy, which helps tremendously in weight loss. As an added advantage it also produces collagen which increases your metabolism.


  • A cup of aloe vera juice

What to do

  • Drink the juice immediately after extraction.
  • You should try to drink this juice twice daily.

Exercises That You Can Follow to Reduce Fat on the Neck

You cannot get rid of neck fat overnight. Let’s have a look at some exercises that you can do to achieve your target faster.

1. Chin Lift

A chin lift focuses on toning the muscles of the throat, neck and jaw.

How to Do

  • Tilt your head towards the ceiling.
  • Count till 10 and then repeat again for 5 times.


  • 15 seconds

2. Pull Your Lips

It helps in lifting facial muscles, reduces neck fat and gives a youthful appearance.

How to Do

  • Keep your body relaxed.
  • Lift your lower lip and push your lower jaw out.
  • Count till 10.


  • 15 seconds

3. Make a Fish Face

Tones your facial muscles and burns extra fat.

How to Do

  • Keeping your body relaxed, suck your cheek and lips inward.
  • Count till 10.


  • 15 seconds

Fish face to reduce neck fat

4. Blowing Air

An excellent exercise to get both your neck and facial muscles working.

How to Do

  • Sit down and tilt your neck backwards as much as you can.
  • Holding this position, blow air out slowly from your mouth.


  • 15 seconds

5. Jaw Release

Practice this exercise for a sleeker jawline and to reduce fat lines on the neck.

How to Do

  • Move your mouth like you’re chewing gum.
  • Open your mouth as wide as you are comfortable.


  • 15 seconds

6. Cardio

It helps in overall weight management of your body and also reduces neck fat.

How to Do

  • You can run, skip or jog.
  • Alter these exercises whenever you get bored with one.


  • 30 minutes daily

Workout to reduce neck fat

Additional Skin Care Tips to Reduce Neck Fat

Once you have got yourself started on a diet plan and exercise routine to get rid of neck fat, look at some of the skin care tips below that can help you achieve your results faster.

1. Wear a Sunscreen

Wearing a sunscreen when you go out will protect your skin from getting wrinkled, premature ageing, and sagging.

2. Use Retinol Creams

Retinol creams help in smoothing wrinkles and building collagen.

3. Surgical Treatments

If you have not got any benefits from diet, exercises and creams, you may consult a doctor to consider surgical treatment for your neck fat.


1. What is the Major Difference Between Neck Fat and Double Chin?

Double Chin is caused genetically while neck fat is the accumulation of fat on the neck and is not genetic.

2. Which Food Should You Avoid Eating if You Wish to Remove Your Neck Fat?

Avoid saturated fats that are packaged or frozen, processed foods and sugar.

By following the hand-picked remedies and exercises mentioned in this article, you will soon be able to get a well-toned and sleek neckline.

Also Read:

Amazing Ways to Reduce Facial Fat
Best Ways to Get Rid of Belly Fat
Best Anti-Ageing Exercises for Your Face

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