How To Get Rid of Neck Fat: A Guide to All Your Treatment Options

It’s a shame that so many changes affect our bodies as we get older, but if there’s one thing that no one likes to see on themself, it’s definitely neck fat. Neck fat, also known as a double chin, turkey neck, sagging jowls, moon face, neck roll, or wattle, is undesirable to most. Many people wonder how to get rid of neck fat.

Talking to family members, friends, or coworkers while stretching out your neck skin and trying to look natural is quite the process. Plus, looking halfway decent in a selfie or on a video conference call is so much more challenging when you have excess fat along your neckline.

How To Get Rid of Neck Fat

Fortunately, you’re not stuck with excess weight on your neck forever. You do have options for reducing neck fat for good, and this guide will share everything you need to know to get started on your own weight loss journey. Let’s dive into what neck fat actually is, what causes it, and, most importantly, how to get rid of it once and for all.

What Is Neck Fat?

Neck fat describes any excess fat that has accumulated between your chin and your collarbone. Also known as submental fat, neck fat can affect both men and women.

Just like everywhere else in your body, your neck is comprised of several different types of soft tissues, including neck muscles, tendons, ligaments, and fat. But unlike neck muscles, tendons, and ligaments, the soft tissue that makes up a layer of fat is loaded with fat cells that are crammed together, storing energy for later use.

People of all shapes and sizes carry body fat somewhere throughout their bodies, even when they follow a healthy diet and stick to a regular exercise routine. From an evolutionary standpoint, this is because the body is wired to store extra calories to be converted into energy later when food becomes scarce.

People Carry Fat Throughout Their Bodies

Genetics and hormones are key in where those extra pounds accumulate on you. This may leave you wondering if losing neck fat is even possible since it may be the first time you’ve experienced weight gain in your neck region.

Thankfully, learning more about what causes neck fat to develop and how to reduce neck fat over the long term will help you achieve the body composition you desire. With some helpful hints on maintaining a healthy lifestyle, using targeted exercises, and exploring surgical procedures, anyone can reduce neck fat and regain their self-confidence.

What Are the Causes of Neck Fat?

If you are searching for answers on how to get rid of neck fat, it’s essential to understand why you developed it first and foremost. Submental fat doesn’t show up on everyone. There are several factors that determine whether or not you will gain stubborn fat in the neck region.


Genetics plays a key role in your appetite, how well your metabolism functions, and where your body tends to store fat. If you suddenly find yourself experiencing weight gain between your chin and collarbone and you are looking to lose excess weight in the neck area, know that genetics may be a factor. A family history of having a double chin or a turkey neck caused by sagging skin means that you are more likely to develop this yourself.


Age also plays a part when you suddenly have a fat neck. Decreased skin elasticity, along with muscle atrophy and changes in the distribution of fat throughout your body, are all effects of getting older.


Diet is a very common cause of having a fat neck. While it’s not possible to lose neck fat directly with healthy eating habits, you can indirectly change the appearance of your neck when you improve your overall health and lose weight everywhere.

Prolonged Slouching

Prolonged slouching, or poor posture in general, doesn’t actually cause you to get a fat neck, but what it does do is make the fat tissue, which is packed full of fat cells, look more noticeable. When you slump down in your seat or slouch as you stand regularly, your facial and neck muscles become weaker over time, and your head and shoulders start to compress, which causes you to lose definition between your chin and your neck.

Prolonged Slouching Can Cause Neck Fat

Hormone Imbalances

Hormone imbalances are another prominent cause of developing submental fat. As humans, we have over 50 types of hormones that regulate various biological processes in our bodies. When one of them becomes unbalanced, we often see changes in our appetite, metabolism, and fat accumulation rate and distribution.

9 Ways to Get Rid of Neck Fat

Wondering how to get rid of neck fat no matter what its cause? Here are 9 ways to get rid of neck fat naturally.

Decrease Your Daily Calorie Intake

The best way to lose that double chin naturally is to get yourself back to a healthy weight. Losing fat is all about creating a calorie deficit. By eating healthy and watching your portions, you can reduce fat by burning calories quicker than you store them.

Stay Hydrated

Staying hydrated helps you feel full longer and burn calories, leading to weight loss. To lose fat and stop worrying about having a double chin, make sure you’re staying hydrated daily.

Stay Hydrated to Get Rid of Neck Fat

Do Neck Exercises

Want to lose neck fat? Start doing neck exercises. Even if you’ve never heard of them, neck fat exercises do exist. Things like neck lifts and jaw juts help you strengthen your neck muscles and define your chin, which helps you hide any extra fat stored there.

Do More Cardio

When you want to lose neck fat, cardio is a must. Getting active helps you burn those excess calories, and you will lose neck fat much faster if you start walking, running, cycling, or biking as soon as possible.

Follow A Healthy Diet

When following diet tips that are just plain smart, a whole foods-based diet is the secret to maintaining a healthy weight. Load your plate with nutritious foods like lean beef, low-fat dairy, and vegetables steamed with olive oil. Proteins, carbs, fats, and other nutrients are part of a well-rounded diet; junk food snacks are not.

Follow a Healthy Diet to Avoid Neck Fat

Increase Lean Protein Intake

Eating lean proteins helps you stay full longer, burn more calories, build muscle, and stabilize your blood sugar. If you’re looking for diet tips, increasing the amount of lean protein you eat should be at the top of your list.

Chew Gum to Exercise Your Jaw

Chewing gum may not have been your first guess when doing chin exercises, but it is an easy way to target your double chin. The constant chewing causes repetitive muscle contractions and increased blood flow that ultimately strengthens your jawline and gives it more definition.

Wear Sunscreen Daily

To improve the appearance of your neck, you don’t always have to lose weight. Sun damage caused by UV rays leads to skin sagging, wrinkles, and age spots. Prevent loose skin and skin darkening by wearing sunscreen daily.

Practice Yoga

Practicing yoga is a great way to ensure your well-being. Not only does it help you maintain your overall weight and tone your body, but many of the poses include neck tilts that help you strengthen the muscles in and around your neck and jawline, helping you tighten looser skin and sagging skin over time.

What Exercises Target Neck Fat?

Exercise can always help you lose weight, even under your chin and along your neck. Here are 8 exercises that target that pesky neck fat.

Straight Jaw Jut

It doesn’t get any easier than the straight jaw jut. Get a good neck tilt by looking up at the ceiling, push your lower jaw out as far as you can, then hold it for ten seconds before you let it slide back into place. Repeat 10-15 times.

Ball Exercise

Another simple exercise is to place a small ball under your chin that is roughly the size of a stress ball or a tennis ball. Next, alternate between squeezing your chin against the ball and relaxing it. Repeat 10-15 times.

Pucker Up

Pucker up is just like the name implies. Lean your head back, make a kissy face at the ceiling, then lower your head back down. Repeat 10-15 times.

Tongue Stretch

The tongue stretch resembles its name as well. Looking straight ahead, stick your tongue out as far as it can go, curl it up to touch your nose, and then return it to your mouth. Repeat 10-15 times.

Tongue Stretch

Neck Stretch

To complete a neck stretch, tip your head back, look at the ceiling, press your tongue against the roof of your mouth, and lower your head back down. Repeat 10-15 times.

Bottom Jaw Jut

For the bottom jaw jut, look up at the ceiling, turn your head right and stick out your jaw, turn your head to the left and stick out your jaw again, then look straight ahead. Repeat 10-15 times.

Neck Rotation or Neck Rolls

Place your chin on your chest and slowly roll it to the left to complete a full circle, then do the same by rolling it to the right. Repeat 10-15 times.


Stare at the ceiling and pucker your lips like you’re about to whistle. Hold that pose for 10 seconds. Repeat 10-15 times.

What Does Neck Fat Look Like?

Neck fat looks different on every person. Some people will develop what’s referred to as a double chin just under their jawline, while others may experience more of a rounded appearance, with no clear distinction between their head and neck. Others yet, will have a fat roll that circles the circumference of their neck.

What Other Treatments Can Get Rid of a Double Chin?

Here are 5 alternative treatments that can help you get rid of a double chin:


Lipolysis is an FDA-approved procedure that uses laser energy or injections to reduce the number of fat cells stored in your neck. Kybella is a type of lipolysis and typically costs nearly $950 per treatment on average.


Mesotherapy is another type of non-surgical procedure used to eliminate neck fat. A doctor uses tiny injections to melt the fat located beneath your neck skin. The rate for getting mesotherapy is roughly $250-$600 per area.


Liposuction is a much more invasive procedure in which a surgeon uses a machine to suck out excess body fat in and around your neck. It costs roughly $2,500-$4,500 per area.


A facelift is another surgical procedure in which the plastic surgeon cuts flaps of skin on both sides of your face, pulls them taut, and then reattaches them. Facelifts range from $8,000-$10,000.

Facelift to Reduce Neck Fat


Similar to a facelift, a neck-lift involves incisions being cut on both sides of the face behind the hairline, having the skin pulled taut and excess skin cut away, and then having the remaining skin reattached. Necklifts usually cost anywhere between $4,000-$8,000.

Other Treatment Options

There are several other treatment options that you may want to consider. Each of these options has been shown to remove neck fat successfully and is approved for that purpose.

  1. Coolsculpting is a non-invasive procedure in which fat cells are frozen, crystallized, and removed from the body within 4-6 months. Coolsculpting typically costs between $750-$1,500 per area.
  2. Endolift is a minimally invasive treatment that uses micro optical fibers that are inserted under the skin to melt away fat cells. Results can be seen within 1-2 months, and the typical cost starts at $3,000.

Frequently Asked Questions

Can Neck Fat Go Away?

With the help of diet, exercise, and non-surgical or surgical treatments, neck fat can go away. Speak to your doctor about which options are right for you.

How Can I Lose My Neck Fat Fast?

The fastest way to lose neck fat is to eat healthy, stay hydrated, and start doing exercises, including those that target stubborn neck fat.

Does Chewing Gum Help Neck Fat?

Chewing gum does help neck fat because it strengthens the muscles in your neck and gives your chin more definition. However, chewing gum alone will not make excess fat disappear entirely.

Will Losing Weight Help Me Get Rid of Neck Fat?

Losing weight, in general, can help you get rid of neck fat. Many people gain weight in the neck area as a result of gaining weight overall.


There is no proven way to lose neck fat overnight, but healthy lifestyle changes make a significant impact. Non-invasive and invasive procedures are also available to help you target fat in this area. To learn more, speak with your healthcare provider, who can help you determine your best course of action.

Weight Loss Programs at Blue Jay Rx

Whether you’re looking to learn more about losing stubborn neck fat or want to learn the scientific approach to keeping weight off for good, contact our team today. We offer extensive weight loss programs designed to give you the knowledge and habits to live a long and healthy life.

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