How To Lose Neck Fat: 5 Ways To Get Rid Of Double Chin & Neck Fat Naturally In 2024

how to lose neck fat
Healthy habits can help you lose neck fat. Photo: Vladimir Gjorgiev/Shutterstock

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How to lose neck fat is a commonly asked question, especially in the fitness community. Neck fat or submental fat, commonly called double chin, is the presence of fat rolls that appear in layers around the neck.

Excess neck fat can be frustrating, but with the right approach, shedding those unwanted pounds is achievable. In this piece, you will learn how to lose neck fat by adopting an exercise regimen and a healthy diet that limits the number of carbs per day.

We will also discuss common factors that cause double chin and how you can naturally lose neck fat or at least make your neck look leaner.

How To Get Rid Of Neck Fat

  1. Stick to a healthy diet.
  2. Exercise more and include neck exercises.
  3. Stay hydrated.
  4. Always wear sunscreen.
  5. Mesotherapy.
  6. Practice and maintain proper posture.

Effective Methods To Get Rid Of Neck Fat

how to lose neck fat
Exercise and a healthy diet can help reduce neck fat. Photo: Yaroslav Astakhov/Shutterstock

Although reducing neck fat can take a while to achieve, it is not impossible. All you need to do is adhere to the right methods and strategies.

The following are effective methods on how to get rid of neck fat.

Stick To A Healthy Diet 

A 2021 study showed that dietary weight loss interventions[1] containing low-fat or Mediterranean/low-carbohydrate diets reduced cervical and chin subcutaneous fat. This suggests that following a low-carbohydrate, moderately high-fat healthy diet is a key step in eliminating neck fat.

Therefore, avoid consuming processed or fried foods with saturated or trans fats and refined sugars. Eat more fresh fruits and vegetables, legumes, and lean protein. Also, avoid foods containing refined carbohydrates, such as pasta, noodles, cookies, and crackers.

Instead, replace them with a whole grain and low-carb Mediterranean diet, which includes leafy vegetables, fish, olive oil, and zucchini. You could also replenish your fiber needs and carry out calorie deficit calculations to help you consume fewer calories than your body burns.

Exercise More

It is no news that physical activity aids in shredding fat[2] in the body; there are numerous studies to support this. These principles of physical activity for losing weight are also applied to losing neck fat.

Neck exercises such as neck rolls, chin towards the ceiling, neck ball, pucker up, and fish lips will help improve the appearance of your jawline and even strengthen your facial and neck muscles.

Apart from neck and facial exercises, cardio activities such as sprinting and swimming can help you lose both neck and face fat. While you cannot spot-reduce fat, exercise will help reduce body fat overall, and your efforts will eventually have a positive effect on your neck. All you need to do is keep at these exercises because consistency is vital in getting the desired results.

Stay Hydrated

Did you know that staying hydrated can help you lose neck fat? Well, it does not seem like it, but studies reveal that adequate water intake enhances body metabolism and, in turn, lipolysis, which is the breakdown of fat cells.

Additionally, drinking water while eating increases satiety, and it helps you to cut down on your calorie intake. Unlike other fluids and beverages such as juice, soda, and sweetened tea, water is calorie-free and can help with weight loss. A 2015 study of overweight and obese women showed a weight reduction[3] when the participants replaced their consumption of diet beverages with water.

Staying hydrated also keeps your skin supple and firm, preventing sagging skin or folds that manifest as a double chin. Ultimately, adequate water intake will improve your overall well-being.

Always Wear Sunscreen 

Using sunscreen[4] is a step in the right direction for preventing sagging and folding neck skin. Sunscreen contains active ingredients that block out the damaging effects of sun rays. The ultraviolet rays from the sun induce photoaging,[5] which comes with wrinkling on the neck and other parts of the skin.

Using a daily broad-spectrum tinted sunscreen with an SPF of 30 or higher protects against UV radiation and visible light, helping to minimize the impact of photoaging.


Mesotherapy,[6] also called bio rejuvenation or revitalization, is the process of replenishing the skin, reducing excess fat, and enhancing tightness by injecting a mixture of vitamins, enzymes, supplements, hormones, and plant extracts. This treatment method has been used as a therapy for conditions like pain syndromes, hair loss, and skin rejuvenation.

In mesotherapy, multiple sessions are necessary for the procedure. The number of sessions required can vary based on individual factors, and a comprehensive treatment plan will be established for shedding excess weight and to achieve the desired results. Typically, you will need to return to the doctor regularly, with the frequency of injections decreasing as your skin improves.

More importantly, it is essential to consult with a qualified medical professional, registered dietitian, or dermatologist before undergoing mesotherapy, as the treatment should be tailored to your specific needs and goals and should be comprehensive.

If you are looking for how to lose neck fat fast without going under the knife, mesotherapy is an excellent therapeutic option. It does not cost as much as liposuction and can still help you lose that uncomfortable double chin. However, note that more research needs to be done to ascertain the extent of this procedure’s effectiveness.

Maintain Proper Posture

Stand straight and tall with your shoulders back and your neck elongated with your chin up. This alignment won’t eliminate neck fat but will change its distribution, making the skin appear tighter and the neck fat more aligned with your elongated posture. This improved posture makes the neck appear thinner with less sagging skin.

What Causes Neck Fat?

how to lose neck fat
Neck fat can be caused by various factors. Photo: Photo: kei907/Shutterstock

Weight Gain

Weight gain is one of the most common reasons for the buildup of neck fat. There is every possibility that you will have more neck fat if you are overweight or obese. This is because excess weight is spread across the entire body, including the neck region.

Fat deposits can occur in the neck, which may be among the first areas to exhibit features of weight increase. Fat cells store extra energy, and when you eat more calories than your body requires, these cells grow and store additional fat, which ends up around your neck and other parts of your body.

Excess weight and neck fat, caused by an excessive calorie intake, is frequently the outcome of a diet heavy in sweets, processed carbs, and unhealthy fats. This is why paying attention to your diet is essential. Further, lack of exercise, sedentary lifestyles, and a lowered metabolic rate all lead to the accumulation of neck fat.

Genetic Predisposition 

Genetics or heredity may play a vital role in determining the amount of fat distributed throughout the body, particularly the neck region. You may be more likely to acquire neck fat if there is a family history of submental fat or if you are genetically predisposed to storing fat in the area around your chin and neck.

Even with a healthy lifestyle, neck obesity may be more challenging to prevent or eliminate due to this genetic risk.

The overall structure and shape of your jaw and neck can also be influenced by genetic predisposition, which can provide the appearance of a double chin. Even while you cannot change genetics, lifestyle changes and medication therapies, as mentioned earlier, can help reduce neck fat.


Aging is another factor that may contribute to developing neck fat. The muscles and skin around the neck may become less toned and elastic as we age, thereby losing their firmness. The proteins that keep skin tight, collagen and elastin, gradually diminish with age, causing skin overlying the neck to droop and the jawline and neck to lose definition.

Further, as we age, there may be a natural redistribution of fat in the body. Once equally dispersed, fat deposits can concentrate in particular body parts, such as the neck. This aging-related condition is frequently linked to the accumulation of subcutaneous fat in the neck region.

Is It Difficult To Lose Excess Fat Around The Neck Area?

Many people have concerns about how to lose neck and chin fat, but it is important to know that there are no quick fixes for eliminating neck fat. It can be a challenging feat that requires patience, commitment, and the appropriate strategy.

Fat can accumulate around the neck, which can be pretty difficult to manage. As was previously indicated, genetics, aging, or general weight gain are frequently the causes of extra fat around the neck and chin.

While there are no natural methods on how to lose neck fat overnight, a combination of healthy lifestyle choices, dietary adjustments, improved posture, and regular exercise can help you achieve gradual, lasting results in reducing excess fat around the neck area. Patience and consistency are key in this journey to a slimmer neck and chin.


We have covered the dilemma of how to lose neck and face fat. Neck fat accumulates for reasons ranging from inherited genes and being overweight to the natural order of aging.

Regardless of the cause of your neck fat or double chin, you can follow tested and trusted methods like dietary changes, exercise regimens, and sunscreens to reduce neck fat. Mesotherapy is another option to consider if you want to lose neck fat sooner rather than later.

You must note that losing neck fat is not always a walk in the park, especially if you look at lifestyle modification as a remedy. If you have any doubts or questions about your chosen therapeutic method, seek the advice of your physician or dietitian to guide you in your journey to losing neck fat.

Frequently Asked Questions

Can you lose neck fat?

Yes, you can get rid of your neck fat. You can follow a healthy diet, stay hydrated, exercise consistently, stand straight, and wear sunscreen.

How long does it take to lose neck fat?

When it comes to losing neck fat, patience is key. Depending on the quantity of your neck fat and how you adhere to your chosen treatment regimen, losing neck fat can take weeks to months.

Which exercise is best for neck fat?

Neck exercises such as neck rolls, chin towards the ceiling, neck ball, pucker up, and fish lips are great for neck fat. Chewing gum also helps.

Why do I have a double chin despite being skinny?

How to get rid of a double chin can also be an issue for skinny people. A double chin can occur in individuals with a slender frame due to genetics, aging, bad posture, or lack of muscle tone for skin firmness.

+ 6 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Gal Tsaban, Avital Bilitzky-Kopit, Anat Yaskolka Meir, Hila Zelicha, Gepner, Y., Ilan Shelef, Orr, O., Yoash Chassidim, Sarusi, B., Ceglarek, U., Stümvoll, M., Matthias Blüher, Stampfer, M.J., Shai, I. and Schwarzfuchs, D. (2021). The Effect of Weight-Loss Interventions on Cervical and Chin Subcutaneous Fat Depots; the CENTRAL Randomized Controlled Trial. Nutrients, [online] 13(11), pp.3827–3827. doi:
  2. Swift, D.L., Johannsen, N.M., Lavie, C.J., Earnest, C.P. and Church, T.S. (2014). The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases, [online] 56(4), pp.441–447. doi:
  3. Ameneh Madjd, Taylor, M.A., Alireza Delavari, Malekzadeh, R., Macdonald, I.A. and Farshchi, H.R. (2015). Effects on weight loss in adults of replacing diet beverages with water during a hypoenergetic diet: a randomized, 24-wk clinical trial. The American Journal of Clinical Nutrition, [online] 102(6), pp.1305–1312. doi:
  4. Mancebo, S.E., Hu, J. and Wang, S.Q. (2014). Sunscreens. Dermatologic Clinics, [online] 32(3), pp.427–438. doi:
  5. Ruža Pandel, Borut Poljšak, Aleksandar Godić and Raja Dahmane (2013). Skin Photoaging and the Role of Antioxidants in Its Prevention. ISRN Dermatology (Print), [online] 2013, pp.1–11. doi:
  6. Grand-Vincent, A., Boisnic Sylvie, Salomon, C. and Philippe Piccerelle (2017). Clinical Assessment of a Mesotherapy Formulation for Skin Rejuvenation in Healthy Volunteers. [online] ResearchGate. Available at:


Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More