How to Reduce Neck Fat In A Week? Remedies, Exercises & Home Remedies

How to Reduce Neck Fat

Neck fat is fat layers seen on your skin. Neck fat is technically called submental fat which is mainly associated with weight gain. People who often think about how to reduce neck fat fast can follow some methods like decreasing their calorie deficit, staying hydrated, doing more exercises, eating fruits and vegetables, chewing gum, wearing sunscreen and decreasing alcohol. You can also do exercises like neck tilt, neck stretch, bottom jaw jut and tongue stretch exercises.

How to Reduce Neck Fats

How to Reduce Neck Fats?

Fats stored in the neck are exposure to dead tissues accumulated over there or the swelling of the neck is because of the accumulation of water. But it hampers the beauty and posture of a person. So some of the methods to reduce neck fats easily are as follows:


Reduce Neck Fats: Steps

Ways to Reduce Neck Fats

To reduce back neck fats, you have to follow the following methods:-

How to Reduce Neck Fats: Ways

  • Must remain hydrated always as it helps in reducing fats or lipid stored in your body.
  • Intake the proper amount of vitamins and minerals in your diet.
  • Leafy vegetables and fruits which are fresh are highly essential for this purpose.
  • Must reduce the intake of meat, no matter it gives protein but in excess, it can add up to your fats.
  • Don’t intake refined carbs and fast foods.
  • Exercise and cardio are a must for reducing back neck fats but remember excess toning exercises can add extra fats to your neck.
  • Various yoga asanas are also there to help in reducing excess fats stored in your neck.

Neck Fat Causes

Many people have complained regarding the extra storage of fats in their necks. This makes their posture unhealthy and makes them ugly with a dubbed head. The main causes of neck fat are as follows:-

  • Hyperthyroidism can lead to a goiter with a bulgy neck.
  • Cushing’s syndrome also can make your neck look bulgy by storing excess fats in it.
  • Overweight persons generally have fat necks.
  • The diseases which kill the tissues and make them stored in the body parts can also be in the neck too.

How to lose neck fat in a week?

Neck fat which is also called turkey neck breaks self-confidence. As the neck looks very saggy you might feel that we won’t look good in photos. Therefore it is better to reduce neck fat so that we look more good. If you want to reduce neck fat in a week follows these ways.

1. Decrease your calorie intake

Weight loss is first seen on the face and neck. In most people weight gain is seen mainly on the neck. Thus exercising and maintaining a diet helps in losing weight.

Walking, bicycling and strengthening exercise help in burning calories. Not just exercises if you want to reduce you have to follow a calorie deficit that is note down how many calories you have consumed and you have cut down on eating high-calorie and low nutrients food.

Make sure you consult a dietician as they help you by suggesting which foods have to be taken for weight loss depending upon how your body acknowledges. There is a personal trainer who will train you in doing exercises.

2. Stay hydrated

When you drink well it keeps you hydrated and you don’t tend to depend on food and you may not overeat. Some people don’t drink water well. Make sure that you drink at least 2-3 litres of water every day.

3. Do more cardio

Do speed walking, running, swimming, bicycling and HIIT workouts. These exercises help in reducing neck fat. Do these exercises at least 2-3 sessions a week as they help you lose fat and keep you healthier.

Also Read: Home Remedies For Chest Fat

4. Eat vegetables

Vegetables consist of nutrients and fewer calories. Instead of eating fast foods like chips, soda etc replace them with vegetables as it helps in losing weight and makes the body healthy and beneficial for functioning.

5. Eat fruits

  • Fruits are good in nutrients. It consists of natural sugar but not processed sugar that is found in candies and milkshakes.
  • Fruits are also rich in antioxidants and anti-inflammatories.
  • Fruits are one the best option to consume for losing weight.

6. Eat lean proteins

Eating food that consists of proteins helps you in feeling heavy for a longer period, therefore, resulting in not feeling hungry. Have food which consists of proteins in every meal or snack. Lean food includes lean beef, poultry, nuts and seafood.


When you eat meat don’t forget to remove the fat and skin and also avoid cooking in oils or deep-fries as it can add calories and you may gain weight. Instead of using butter or oils, you can have nuts or avocados or you can use oil in moderation.

7. Chew gum

Chewing gum helps to reduce neck fat and strengthen facial and neck muscles. Therefore the facial muscles tend to be active for some time and it doesn’t allow you to intake a meal full of calories. It is one of the best ways to exercise but don’t do it all day as it has negative effects too.

8. Always wear a sunscreen

Old people face facial sagging along with a double chin which is very common. These are the signs of ageing processes seen in these individuals. Wearing sunscreen helps in avoiding saggy, wrinkly and ageing skin.

You can wear sunscreen daily with SPF 30 or higher.

9. Decrease alcohol

Consuming alcohol regularly makes you gain weight as alcohol is high in calories and low in nutrients. It may also cause other health problems. It also increases facial fat and swelling under the skin. Therefore decreasing alcohol and replacing it with low-calorie options helps in preventing weight loss.

Exercises to reduce neck fat

To reduce neck fat you have to do regular exercises like speed walking, running bicycling, swimming etc along with these you can do exercises like

1. Neck tilts

Neck tilts are very good exercise as it concentrates on the neck muscles. This exercise also makes the neck firmer and loses weight near the neck.

First, stand straight, and tilt your head slowly towards the right and then towards the left. Then tilt your head upwards and downwards. Do this many times.

2. Neck stretch

Neck stretch exercise helps in the improvement of muscles, mobility and neck strength. It also helps in the improvement of fat tissues. Do this exercise either in the mornings or after you complete your work. It gives a lot of relief.

Strand straight, tilt your head right and come back to the neutral position, along with it stretch your hands on the opposite side for resistance at the same moment, then tilt your head to the left and likewise stretch your hands to the opposite side. Do these several times.

3. Bottom jaw jut

The bottom jaw jut exercise helps in losing double chin and it is one of the best exercises for the jaw.

Firstly tilt your head left, come to the centre and then right and again to the centre. Relax and then from the same position take your chin to one side and lift your chin, see the ceiling, and keep holding it as much as you can and gently open and close your mouth. Do this for ten minutes and repeat if you want.

4. Tongue stretch

Tongue stretch exercise helps in the range of motor performance. This exercise also helps patients with dysphagia.

Place your tongue on the roof of your mouth and then slowly open your mouth, you should feel the stretch on the side of your tongue, close your mouth and open it, do this several times.

5. Ball exercise

Sit comfortably and take a ball. Place the ball under your chin. Slowly push your chin downwards and apply pressure on the ball in the opposite direction. Keep repeating this exercise and do this at least thirty times.

This exercise helps in reducing the double chin.

Face exercises

1. The cheekbone lift

Place your finger on your cheekbones. Lift the skin of your cheeks gently, and open your mouth that is you should feel the resistance in your cheek muscles. Hold it for 5 seconds. Do this at least 10-15 times.

2. The chipmunk cheek squeeze

Tilt your head back and chin forward, suck your cheeks as much as you can and hold it for 5 seconds. Do this at least 10 to 15 times.

3. The Jaw Flex

Tilt your head, till you are seeing the ceiling, and move your lower lips over your upper lips, you should feel the jaw muscles near your ears. Hold it off for 10 seconds. Do this 10-15 times

4. The puffer fish press

This exercise helps in reducing the laugh lines around your cheeks. Close your mouth and puff your cheeks and move the air from one cheek to the other. Repeat for 30 seconds.

Frequently Asked Questions

1. What causes the neck to be fat?

Weight gain or obesity causes the neck to be fat. Gaining weight happens due to following an unhealthy lifestyle. Ageing and genetics can also cause one to gain weight around the neck. The extra fat is mainly stored around the jawline.

2. How can I lose face and neck fat?

You can lose face and neck fat by following some exercises and maintaining a diet.

Exercises like neck tilt, neck stretch, bottom jaw jut and face exercises like the cheekbone lift, the jaw flex, the chipmunk cheek squeeze and the puffer fish press help in reducing the fat.

3. What exercises get rid of neck fat?

Exercises like neck tilts, neck stretch, and bottom jaw jut help in reducing neck fat. Neck fat is the extra fat gained mainly due to being overweight or obese. It is caused due to following an unhealthy lifestyle.

4. Why is my neck fat and I’m skinny?

If your neck is fat but you are skinny, it is because of genetics as extra fat is stored under your jawline. It occurs due to ageing too.