9 Interesting Ways to Lose Your Neck Fat Fast

A double chin or neck fat, also known as submental fat. Usually, it occurs when a layer of fat forms below your chin. This is a very common problem and everyone is searching about how to get rid of neck fat or double chin.

A few months ago I also had the same problem. And I was always searching on Google and youtube on how to get rid of neck fat. After watching many videos and reading many articles I found some tips and tricks to get rid of a double chin or neck fat.

By following these tips regularly my neck fat disappeared. Are you excited to know these tips? Then keep reading…

How to Get Rid of Neck Fat

What causes a double chin or neck fat?

The main cause of the double chin is obesity or aging. But in some cases, the weakness and inactivation of platysma muscles also cause neck fat or a double chin.

The platysma muscle is a thin sheet-like muscle that extends from just over the mandible down to the upper chest. The platysma muscles pull the corners of our mouths down, raise the skin of the chest, and wrinkle the neck horizontally.

When platysma muscles become weak our skin becomes loose, which causes double chin and neck fat.

Is it possible to lose neck fat?

Yes, it is absolutely possible to get rid of neck fat. Although there is no way specifically for neck fat to lose, there are several methods or exercises to strengthen your neck muscle and toning your neck area.

If you follow these tips and do exercises that I will tell you next then you will definitely get rid of a double chin or neck fat.

9 tips on how to get rid of neck fat

Most people think that surgery is the only way to get rid of neck fat or double chin. Not this is not true. There are many non-surgical strategies to get rid of neck fat, from which, I will share 9 strategies with you in this article.

1: Correct your sitting posture

Correct your sitting posture

Actually, neck fat or double chins are not only affected by our weight gain. Our bad sitting posture when we are doing some work also causes the double chin, that we all try to hide in selfies.

When we are sitting with our head too low, it causes the weakness of our facial muscles as a result our skin loses its elasticity which contributes to creating a double chin.

So, you should improve your posture by sitting with your back straight. And place your laptop or PC’s screen at your eye level so that you won’t need to lower your head to work.

2: Use a face mask

Use face mask

Use a face mask that is made of natural ingredients (like eggs, glycerin, honey, and green tea) to regain your skin’s elasticity and stay moisturized.

Milk is also highly nutritious and has an anti-aging effect. You can also use it in a mask with honey to tone up and tighten your skin and lose fat and toxins from your skin.

When we use a face mask it stretches our face’s skin due to which our skin regains elasticity and it also tone-up and tightens our skin.

Before using a face mask make sure that its ingredients are compatible with your skin. Otherwise, it may burn your skin or also can cause pimples on your face.

3: Lose your body weight

Lose your body weight

Overall weight loss is a very effective step to losing neck fat. Now I am not saying that you have to lose weight in one night. But if you decrease your daily calorie intake only by  500 calories will result in about 0.5kg of weight loss per week.

Over time, this consistent weight loss will result in less fat overall in your body, including neck and face fat. It also improves your health.

You can also do some cardio exercises (like swimming, running, biking, and fast walking) if you have free time, it helps you to burn calories and achieve a daily calorie deficit. 

4: Eat a healthy diet 

Eat healthy diet

For soft, and elastic skin, eating vegetables and fruits is very important. Including vegetables and fruits in your diet can help you to reduce your body fat.

When you lose weight overall fat in your body decreases as a result your neck fat also reduces along with it.

You should also add some lean proteins to your diet. Some examples of lean proteins include low-fat dairy, eggs, poultry, nuts, seafood white-fleshed fish, plain Greek yogurt, beans, peas, and lentils.

5: Smile more

Smile more

Smiling not only makes any face more beautiful, but it’s a way to exercise facial muscles. It will help with the elasticity of the skin and the reduction of neck fat. Smiling also helps with decreasing the fat on your cheeks.

Besides this, there are many benefits of smiling. Like when we smile we release positive vibes, as a result, the people in our surroundings feel happy and they like to live with us.

Smiling is a very important part of communication skills. That’s why Dale Carnegie in his book “How to Win Friends And Influence People” advises us to always bear a smile on our face.

6: Drink more water

Drink more water

Water is a very important substance in our bodies. Water loss in our body decreases fluid retention and reduces facial puffiness which causes neck fat and double chine.

A study from a trusted source posted to the journal Obesity found that people who drank water before meals lost more weight than those who did not.

Besides this, water also improves your mental health. So, you should drink at least two liters of water a day, or more.

7: Reduce sugar and sodium intake

Reduce sugar and sodium intake

All of us know that sugar plays an important role in our weight gain. But how sodium intake affects our body.

Sodium is very important for our body to regulate our blood pressure, and it also supports electrical impulses.

Our kidneys work hard to balance the amount of sodium, potassium and water in our body. Table salt is made up of sodium and chloride. The excess use of table salt also increases sodium levels in our bodies.

As a result, our body retains more water to balance the amount of sodium and potassium which increases our body weight. So, reduce the amount of sodium and sugar intake, and drink more water.

8: Use sunscreen

Use sunscreen

Sunlight plays an important role in speeding up facial aging and the appearance of wrinkles. Due to sunlight, skin can start to lose its elasticity which can lead to the appearance of extra or saggy skin that may contribute to a double chin.

Doctors recommend using sunscreen daily with SPF 30 or higher depending on the sensitivity and the colour of your skin. Sun cream also helps tighten, sagging and ageing skin.

9: Do exercise

Do exercise

The above tips are very beneficial but we cannot neglect the importance of exercise. Regular exercise of the neck muscles can help us to reduce neck fat fast.

Due to this reason I have shared some exercises with you in this article. These exercises also improve blood circulation in our neck area.

Although, there are many neck exercises to tighten up the neck area. But I will tell you the seven exercises that are most effective. Please do these exercises on a daily basis and follow all the instructions to see good results.

Exercises to lose neck fat

Read these exercises carefully and follow all the instructions. Because I don’t want you to develop a new problem in order to get rid of one problem.

If you have any kind of pre-existing severe pain in your jaw or neck area. Then before starting these exercises, I recommend you consult with your doctor.

1: Warm up your neck area

At first warm up the neck area with some neck rotations.

1: Slowly rotate your neck as far as is comfortable.

2: Hold this for 5 seconds.

3: And repeat this 3 times on each side. 

2: Straight jaw

1: Tilt your head back and look towards the ceiling.

2: Push your jaw forward to feel a stretch under the chin.

3: Hold this for 10 sec.

4: Relax your jaw and return your head to a neutral position.

5: Do this for 10 times.

3: Ball exercise

1: Now place a small ball or cylindrical object under your chin.

2: Press your chin against it.

3: Repeat this 25 times.

4: Pucker up

1: Look at the ceiling by tilting your head back.

2: Pucker your lips as you’re kissing the ceiling.

3: Do this for 15 times.

Make sure that you get a good stretch in the area beneath the chin. Once you are done, bring your head back to its normal position.

5: Stretch your tongue

1: Look straight ahead.

2: Bring your tongue out as far as you can and lift it upwards towards your nose.

3: Hold this for 10 seconds then release.

4: Repeat This for 10 times.

6: Stretch your neck

1: In this exercise, tilt your head back and look towards the ceiling.

2: Press your tongue against the roof of your mouth.

3: Hold this for 5 to 10 seconds then release.

4: And repeat it for 10 times.

7: Bottom jaw

1: Look at the ceiling by tilting your head back.

2: Turn your head to the right and slide your bottom jaw forward.

3: Hold this for 5 to 10 seconds.

4: Repeat it 5 times on the right side and 5 times on the left side.

Remember that the main aim of these exercises is to strengthen the muscles and skin between the neck and jaw. Do these exercises once a day.

And don’t forget to inform us how you get on with the exercises through comments.


This article is for informational purposes only and should not be used for the diagnosis or treatment of any medical conditions. Always consult a doctor for diagnosis and treatment of medical conditions.

Or if you have any kind of pre-existing severe pain in your jaw or neck area. Then before starting these exercises I highly recommend consulting with your doctor.

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