how to get rid of neck fat
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How to Get Rid of Neck Fat: 10 Effective Solutions

Neck fat, submental fat, double chin, chinneck — there are quite a few terms for this condition, some less insulting than others. But they all describe the same phenomenon, that extra bit of weight under the neck that you can’t seem to shake off. So, if you’re eager to learn how to get rid of neck fat, this article’s here to help.

In this article, you will learn of 10 different solutions to go from a double chin to a slender, smooth neck that you can be proud to show off. These solutions include exercising, dieting, and even a few surgical procedures.

What Causes Neck Fat?


There are several potential reasons behind submental fat forming around your neck. The most common one is weight gain. When you have an unhealthy diet, your body grows and gains mass in your belly, thighs, hips, arms, and legs, and your neck is no exception.

However, there could be other potential reasons for this condition, so learning how to get rid of neck fat will depend on what caused it. For instance, incredibly skinny people can have a double chin. If that’s the case with you, then it must be your genetics that causes it to appear.

Furthermore, if you happen to have bad posture, expect some loose skin to appear beneath your chin.

Age is also a huge factor in getting neck fat. Collagen and elastin, two vital proteins found in the human skin, get thinner and weaker as you get older. Furthermore, the body produces less of them, so there simply isn’t enough to keep your neck skin (or any other part of the skin, really) in place.

One thing that all of these causes of neck fat have is that they don’t do permanent damage. With some effort, you can actually mitigate or even get rid of the double chin outright.

How to Get Rid of Neck Fat Via Exercise

More often than not, if you want to get rid of neck fat effectively, you will need to break a bit of sweat. Naturally, when most people hear the term ‘exercise’, they think of push-ups, pull-ups, crunches, or lifting weights. But there are, in fact, more than a few neck exercises that can help you get that part of yourself into shape.

1. Around the World

Around the World is a simple warm-up exercise that you absolutely have to do first. That way, you avoid stretching anything out or harming your jaw.

You start off by rotating your head in this particular pattern:

• Face forward
• Head down
• Head up
• Face back

Once you achieve a few rotations, do the whole process in reverse. It’ll take you no more than a few minutes.

In addition to your head, you can do a similar type of exercise with your lower jaw. Extend it forward, then move it to the left, backward, and right. After a few rotations, reverse the process and repeat it a couple of times.

2. Whistle at the Ceiling

To perform this exercise, you will need to sit with your back straightened and shoulders relaxed. The goal is to strengthen the muscles and lower some tension in your neck.

The process goes as follows:

• Tilt your head back
• Look at the ceiling
• Close the lips as if you were about to whistle
• Keep the lips together but relaxed (they need to be tight enough to feel your neck start to contract on both sides)
• Hold the position anywhere between 10 and 20 seconds
• Repeat about 10 times, at most.

3. Kiss the Sky

Kiss the Sky is essentially similar to Whistle at the Ceiling, though there are a few differences. The biggest one involves your lips. Instead of pretending to whistle, simply purse them together as if you’re trying to kiss something up in the clouds.

Make sure to extend your lips as high up and away from your face as possible. Once again, repeat it about 10 or 15 times, holding each position for no more than 20 seconds.

4. The Ball Squeeze

In order to perform this exercise, you will need a small stress ball, usually made of rubber or foam. As long as it’s easy to squeeze and its size fits, you’re good to go. Aim for any ball between 5 and 10 inches in diameter.

First, you sit in an upright position with your shoulders relaxed. Next, you put the ball under your chin. Then you press on the ball with your chin as much as you can in a firm, steady motion. Repeat this action up to 30 times in one sitting.

5. The Pouting Stretch

Before trying the Pouting Stretch:

• Stick your bottom lip out as if you were pouting
• Hold the position for a few seconds
• Use only your neck muscles to tilt the chin towards your chest without moving your upper back.

6. The Lion’s Yawn

When doing the Lion’s Yawn, you will need to open your jaw wide and stick your tongue out. Make sure the tongue goes as far as it can, then after ten seconds, let it drop onto your chin and relax. You’ll need to repeat this process about 10 times.

7. Air Mouthwash

This exercise ought to be amusing since it involves a bit of roleplaying. Basically, just imagine that your mouth is full of water or mouthwash and that you’re almost done with your toothbrushing before bedtime.

Then take a mouthful of air and pretend to wash your mouth with it, using the same motions you would as if you had some liquid in there. Anywhere between 5 to10 minutes per exercise is fine, and you’ll want to perform this action roughly 5 times a day.

8. Chewing Gum

Yes, chewing gum does count as exercise. By chewing on it, you’re actually engaging all of the muscles in your jaws necessary for consuming an average meal. More importantly, this practice is great if you want to cut down on eating, since gum mastication ‘triggers’ the same responses in our brains as chewing a mouthful of food does.

How to Get Rid of Neck Fat with Reduction Procedures


1. Lipolysis

Lipolysis also goes by the name liposculpture (not to be confused with liposuction), and it deals with reducing fat using the heat of a laser. An expert uses a device that emits lasers to help contour the face and get rid of any excess fat in the process.

However, the procedure cannot make the skin elastic again, plus it comes with several notable side effects like swelling, pain, and bruising.

2. Mesotherapy

Mesotherapy is a procedure wherein a medical professional injects a fat-dissolving compound directly into your chin to reduce its size. More often than not, these compounds (for example, deoxycholic acid) can cause permanent nerve damage if the procedure isn’t done correctly.

The recipient would have to get at least 20 injections of the compound per session and needs to undergo at least 6 treatments, with a 30-day break period between them.

How to Get Rid of Neck Fat with Proper Dieting

As we stated earlier, an imbalanced diet and lack of exercise can bring about a double chin. So, in order to get rid of neck fat, you’ll probably need to do regular workouts throughout the week.

But in addition to this practice, you must also start dieting properly. Some of the dietary changes you can make include:

• Eat three servings of fruit and four servings of vegetables each day
• Switch to whole grains
• Try lean protein foods like fish and poultry
• Do not eat processed foods
• Avoid anything fried
• Switch to healthy fats
• Low-fat dairy products are a must
• Reduce your sugar intake
• Make sure each portion you eat is moderately sized.

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