There are few things as unsightly as a double (or triple) chin, a saggy turkey neck, or rolls on the back of your neck. It can take a serious toll on your self-confidence, but it doesn’t have to be this way. We’ll show you how to lose weight in your neck in this guide.
Wait - can you lose weight in your neck specifically? Not exactly. The myth of “spot reduction” has led many to believe they can target neck fat exclusively, but this is not the case. Rather, you need to reduce overall body fat in an effort to get rid of neck fat.
We’ll share techniques you can use like good ol’ diet and exercise protocols along with postural improvements that can change the way your neck looks. If you’re willing to try anything, you can consider neck fat removal procedures - although this isn’t our suggestion.
Try these tips on how to lose neck fat first and see what a difference natural methods can make if you give them a chance. First, let’s talk about what causes neck fat to accumulate.
What Causes Neck Fat to Accumulate?
Understanding what causes neck fat helps you reverse-engineer the process of shedding it off. In general, neck fat is often the result of weight gain across the entire body - but some factors can cause it to centralize in the neck specifically.
Individual Body Fat Distribution
You can’t outwork or out-diet your genetics, and some people unfortunately hold fat in their neck in higher concentrations than others do. This is why two people with the exact same body weight and height can look so different.
We’ll talk more about the concept of spot reduction (targeting fat loss in one single area) later on, but just know that it’s largely a myth. You can’t “exercise” your neck fat away. Set your expectations accordingly as we progress through our guide on how to lose neck fat.
Lifestyle and Diet Choices
Poor dietary habits and a sedentary lifestyle are the two most obvious causes of fat in the neck. Consistently eating more calories than you burn leads to fat storage throughout the body. This is known as a caloric surplus.
Sugary drinks, fast food, and processed snacks are common culprits as they’re loaded with calories but don’t provide any nutrients, so you won’t feel full from them. This causes overeating.
This, coupled with a lack of exercise, can contribute to neck fat accumulation - along with fat throughout the rest of the body. Even with exercise, though, it’s not easy to outwork a poor diet.
Hormonal Changes and Medical Conditions
It’s possible that weight gain in the neck may be caused by hormonal changes, too. This is a normal part of aging, for better or worse. Age can slow your metabolism and make it easier for fat to cling to the body.
Or, maybe it’s an underperforming thyroid contributing to fat accumulation as a result of changes in metabolic rate. Chronic stress could be a culprit as well, as an increase in cortisol levels may promote fat storage in the upper body.
Posture-Related Problems
Have you considered that it might not be a fat neck that you’re struggling with - rather, it could be poor posture? Spending hours hunched over a phone or computer can slacken neck muscles and skin, making fat deposits in this area more noticeable.
Poor muscle tone makes it more difficult to maintain a sharp jawline, further exaggerating the look of neck fat. These two issues are only becoming more common with the increased reliance our society has on screens.
Can You Lose Weight in Your Neck Specifically?
Whatever is causing neck weight gain, you want to put this problem in the past ASAP. But can you lose weight in your neck specifically, or is this a hopeless endeavor? Let’s unpack the spot reduction myth to set your expectations before getting into how to lose weight in your neck.
The Myth of Spot Reduction
We touched on it earlier, but spot reduction is the notion that you can target fat loss in a specific area by exercising or focusing on it. You’ve probably seen products that claim this is possible - neck toners or ultrasonic cavitation machines, for example.
This is a persistent myth. Fat loss comes from creating an overall calorie deficit, and the body determines where it loses fat first based on genetics and individual physiology.
Unfortunately, the neck is often not the first place where noticeable fat loss occurs for many people. That doesn’t mean it’s possible, just that you need to be patient as your body eliminates fat at its own pace.
Genetic and Structural Limitations
Some individuals are predisposed to store more fat around their neck, jawline, and face, even at a healthy weight. This can be really frustrating as your stomach appears fairly chiseled yet you can’t seem to shake that turkey neck or those creases along the back of your neck.
Bone structure and skin elasticity can further influence how prominent neck fat appears, meaning it may take longer to see changes in this area compared to others.
The Case for Neck Fat Removal Procedures
You’ve probably come across neck fat removal procedures as you look for advice on how to lose weight in your neck. There are actually quite a few different methods, including:
- Liposuction: A common procedure to remove localized fat deposits in the neck.
- Kybella: An injectable treatment that breaks down fat cells under the chin.
- Non-Invasive Techniques: Cool sculpting is one method to reduce neck fat without surgery, and there are others like ultrasonic cavitation, radio frequency devices, etc.
These treatments offer immediate results but come with costs, risks, and recovery times. The bottom line is they aren’t our first choice. Rather, we encourage you to learn how to lose neck fat naturally before exploring these alternatives.
The Link Between Whole Body Weight Loss and Neck Fat Reduction
The key takeaway from this conversation on how to get rid of neck fat should be this: neck fat reduction will be closely tied to overall body fat reduction.
Fat is reduced fairly proportionally across the body when you lose weight, including the neck. A calorie-controlled diet, regular exercise, and lifestyle changes can eventually lead to noticeable improvements in this area.
While strengthening neck and jaw muscles through targeted exercises may also improve muscle tone to create a leaner appearance, it’s not possible to target neck fat specifically.
However, you can learn how to get rid of neck fat along with fat throughout the rest of your body - we’ll guide you in the right direction below!
How to Lose Weight in Your Neck Naturally: Tips to Get Rid of Neck Fat Fast Without Going Under the Knife
With your expectations set for losing weight in the neck, we want to share some of the ways you can start to melt away fat across the entire body.
There are no secrets, much to the dismay of many. It’s just a matter of hard work and consistency. Here’s how to lose weight in your neck naturally - starting with the most important piece of the puzzle.
Start By Figuring Out Your Nutrition
You’re probably well aware of the link between diet and weight loss. The fewer calories you consume, the more your body will need to turn to internal fat stores as fuel. Getting into a caloric deficit is the first step in getting rid of neck fat.
That doesn’t mean you should starve yourself, though. A more sustainable caloric deficit is advised, as this will lead to long-term progress that sticks. Cutting anywhere from 100-500 calories from your baseline maintenance needs is a good starting point.
If you want to learn how to lose weight without counting calories, you’ll be fighting an uphill battle - but you can certainly try to rely on hunger cues to signal when to eat and how much to eat.
You should also think about what you’re eating. Prioritize lean proteins, whole grains, and vegetables while cutting back on processed foods and sugary drinks. High-fiber foods like oats, beans, and leafy greens keep you full longer and stabilize energy levels.
One thing you should really pay attention to is your sodium intake. Eating too much of it forces your body to hold onto water, leading to bloating - not just in your belly, but throughout the body, including your neck. Choose fresh ingredients and flavor foods with herbs rather than salt.
Similarly, make sure you’re drinking enough water as this will further reduce bloating. It also keeps your metabolism functioning optimally. Aim for at least 8-10 glasses per day.
Cardiovascular Exercises to Burn Fat Everywhere
Eating more responsibly is one way to get into a caloric deficit, which in turn reduces body fat overall including the neck. The other way is to burn more calories, which is where cardio comes into play. There are so many different ways you can go about this:
- Walking or Running: A 30-45 minute brisk walk or moderate jog can burn calories and improve circulation.
- Cycling: A low-impact option that engages large muscle groups, torching calories efficiently.
- High-Intensity Interval Training (HIIT): Alternating bursts of intense exercise with periods of rest help maximize fat-burning potential.
You can find ways to make it more fun, like playing sports a few times a week - be it walking the golf course instead of riding, meeting up with friends for pickleball, or playing with your dog in the park. The possibilities are endless.
Whatever you end up doing, just make sure you’re getting that heart rate up 3-5 times a week. Think about it this way - the more you move, the more you can eat while continuing to get rid of neck fat!
Neck Fat Exercises to Tone Up
Now, we want to be clear - you can’t learn how to lose neck fat through spot reduction. You can, however, build up the muscle mass in your neck for a more toned, chiseled appearance. They’ll help make your neck look a bit better. Here are some of our suggestions:
- Chin Tucks: Lower your chin toward your chest and hold for 10 seconds before releasing. Repeat 10-12 times to strengthen neck muscles.
- Neck Rotations: Slowly turn your head from side to side, holding each position for a few seconds to increase flexibility and tone.
- Jaw Jut: Push your jaw forward while tilting your head back slightly. Hold for 5-10 seconds and repeat 10-15 times to tighten the area under the chin.
- Chewing Motion: Pretend to chew gum while tilting your head back slightly. This engages neck and jaw muscles, improving their tone over time.
Try to include these in your exercise routine a few times a week. They’ll also have other benefits like improving range of motion, neck injury prevention, and of course, improved posture. Speaking of which…
Improving Posture to Reduce Turkey Neck Appearance
Remember, many people thinking they have a fat neck really just have poor posture. Even if it is neck fat holding you back from loving who you see in the mirror, poor posture will make the appearance more noticeable.
Strengthening your posture will undo this effect and create a leaner, longer appearance. Perhaps more importantly, it will prevent pain and discomfort associated with bad posture.
So what does good neck posture look like? Keep your ears over your shoulders, shoulders back, and chest lifted. Practice proper alignment during sitting, standing, and walking. Check in with yourself about your posture throughout the day and make adjustments if necessary.
You can also incorporate exercises like planks, shoulder rolls, and upper back stretches to improve posture and reduce strain on your neck. Many of the movements we suggested earlier will strengthen your posture as well.
It’s not always possible, but try to limit screen time if you can. Spending too much time looking down at devices can contribute to neck sagging. If nothing else, hold your phone or tablet at eye level and take regular breaks from screens.
Other Lifestyle Changes to Support Neck Fat Loss
There are so many other little things you can do to help get rid of neck fat - from improving your sleep to reducing stress. Here are some tips:
- Get Quality Sleep: 7 to 9 hours of restful sleep each night supports hormone regulation and fat loss.
- Reduce Stress: Chronic stress can lead to fat accumulation throughout the body, including the neck. Practice deep breathing, meditation, or yoga to keep stress in check.
- Limit Alcohol Consumption: Alcohol adds empty calories to your diet and can lead to fat retention in areas like the neck. We’re not saying you need to go sober, but you do need to practice moderation.
You can also try homemade drinks to lose weight fast, such as the best tea to lose weight or kombucha to lose weight, matcha to lose weight, or even a juice cleanse to lose weight.
Most importantly, stay consistent and patient as you implement these techniques on how to lose weight in your neck. You can’t lose weight in 2 weeks, and you can’t slim up your neck overnight. Fat loss is a gradual process.
Set realistic goals and focus on consistency in your diet, exercise, and lifestyle adjustments. Take progress photos frequently, track your neck measurements, and rely on the eye test to gauge your results.
Parting Thoughts on How to Lose Neck Fat
There you have it, how to lose weight in your neck. The most important takeaway today is that you can’t simply eliminate neck fat through spot reduction. Rather, you need to embark on a holistic weight loss journey and lose fat everywhere.
This involves a caloric deficit paired with other metabolism-boosting techniques, from exercise to stress management, sleep enhancement, and more. Even something as simple as improving your posture is a great step in the right direction.
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