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How to Get Rid of a Fat Neck

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Are neck rolls keeping you down? Have no fear – we’ve done all the work for you. If you’re struggling with unsightly neck fat and are wondering how to get a slim neck, then this article is for you.

What causes neck rolls?

Wondering how to make your neck skinnier and want to get rid of neck fat? Genetics, aging, poor diet, and body weight are the culprits. Whether it’s bagginess from aging or weight gain, both results in undesirable layers of fat accumulating around your neck. The solution? Losing weight, getting rid of the fat and exercising are the most helpful measures.

How to get rid of a double chin

Although neck fat isn’t something you can change overnight, having a strict routine and sticking to it – including workouts and eating patterns – will help you achieve a visually slim and tightened neck. Remember that spot treatment doesn’t work, so you’ll have to focus on general weight loss if you want to see progress in a specific area as well.

We’ve provided a few key points on getting a slim neck fast. From cardio to targeted workouts and chewing gum, the list is long. Keep reading to see how you can achieve your goal!

Lose weight on neck by losing overall mass

This is the best way to get rid of it. In fact, dropping a few pounds is a foolproof way of getting a slimmer neck. Less overall fat will result in a visible decrease in excess rolls, helping you achieve that slim neck you desire.

Cardio training for a slim neck

Cardio training help burn the most calories. Incorporating them into your workout routine is vital. There are various workouts you can do, including:


Running is a classic cardio workout that activates all your core muscles and burn 600 calories per 1-hour of training. A 20-minute running session a couple of times a week is perfect for weight loss, removing it from all over your body – including your neck.


If you’re not a fan of running, walking doesn’t fall too far back on the scale for helping with this issue as well. Just one hour of walking helps burn 300-400 calories per hour. This is great for beginners and those who are looking to take it easy. A couple of moderate-intensity sessions per week will help you get on track.


Cycling is another great alternative, burning up to 600 calories per hour. This is a perfect option for those looking for low-impact cardio training, making this suitable for everyone. If you’re looking to slim down, incorporate cycling sessions into your workout a few times a week.


HIIT, short for High Intensity Interval Training, is a maximum fat-burning workout. One training session increases your metabolic rate, lasting for up to 24 hours after the workout. The only downfall of this workout is that it’s more suitable for those with an advanced fitness level.


Not only does it target the main muscle groups, but there is also little risk of injury when it comes to swimming. And it burns just as many calories as a session of running!

Jumping Rope

Jumping rope is a super effective method for slimming down, burning up to 1000 calories per hour. It’s considered a high-impact workout, improving stamina and lung capacity. 1 minute of jumping burns 10 calories, making it a nice addition to your workout routine.

There are numerous cardio training that can help you burn overall fat. These workouts will help you reach your goal quicker and force your metabolism to keep working even after the session is over. Even if high-impact cardio workouts aren’t for you, choose one of the many low-impact options available. This will take you one step closer to achieving your goals.

Incorporate neck fat workout

If you’re still wondering how to achieve a slim neck, neck slimming workouts can help reduce and remove fat. There are many workouts that can help – including tilts, head rolls, and pull-ups. By doing these workouts on a regular basis, you’ll get rid of that menacing neck fat and slim it down in as soon as possible.

Keep in mind that posture plays an important role when it comes to the appearance of your neck. Neck-stretching workouts, for example, can help lengthen your neck and improvise your posture. These workouts are very simple and take little time – move your head from one side to the other, slowly, whilst sitting down. 

Head rolls are another no-brainer exercise. You start off in a neutral position, lower your chin to the flower and move it to one side roll it towards the ceiling, over to the other side, and back to the floor. Perform these workouts clockwise and counterclockwise, with 20 full circles on one side and 20 on the other.

Consume more vegetables

Consuming more vegetables can help you lose fat. Aim to consume your vegetables steamed or grilled, and incorporate them into every meal.

Switch to good carbohydrates

When it comes to carbs, whole grains are much healthier than refined grains. Refined carbs, made with white flour or overly processed, offer little nutritional benefits. Whole grains include many more essential nutrients and fiber, making them the better choice for your food intake and weight loss.

Whole-grain foods include whole-wheat pasta, whole wheat bread, brown rice, whole grain oats, quinoa, or barley. The fiber in whole wheat grains slows the digestive process, meaning you’ll feel full for long periods of time, preventing unnecessary overeating.

Eat lean protein

Healthy protein is an essential part of any hearty diet. When it comes to losing weight, it is even more vital. Protein amount is calculated individually and depends on various factors, such as weight and activity level.

Just like good carbohydrates, low fat protein also keeps you feeling leaving satisfied for longer. Incorporating the proper amount of protein (serving size is usually the size of an adult palm) with 2 of your daily meals or snacks will help you achieve your goal. High protein foods you can incorporate into your meal plan include lean beef, eggs, tofu, poultry, low-fat dairy, etc.

Always use sunscreen

Prevent wrinkled and aging skin that sags on your neck by using sunscreen. Sun-damaged skin can worsen the look of stored fat. By keeping your skin looking firm and athletic, you’ll visually create a more slim and attractive neckline.

Chew gum

Okay, this might sound like an odd one – but the science behind it seems to work. Chewing gum can be effective if you want to rid of some extra fat and get slim. How this works is that chewing stimulates neck muscles, including the face.

Drink more water

Even though drinking water won’t directly help you with your battle, it can help you achieve your fitness goal faster. Water acts as an appetite suppressant and removes waste from your body.

Incorporate retinol into your skincare routine

Using retinol creams can drastically improve the appearance of your skin. There are various retinoid-based wrinkle creams available in stores, helping build collagen and smooth wrinkles. Combining this with the previous recommendations – such as exercise and diet, sunscreen, staying hydrated, etc., guaranteed results when it comes to improving wrinkled and sagging neck skin.

Cosmetic procedures or surgical treatment

If you feel like you’ve exhausted all of your options, you can turn to non-surgical cosmetic solutions, or even surgical treatment. There are a variety of methods available, depending on the severity of wrinkles and fat, ranging from botox to liposuction, neck lifts, and laser treatments.

Although lifestyle changes are a vital step of the process, different procedures and creams used in a dermatology office will help you achieve the most noticeable results. To find out the most proper option for you, consult with a dermatologist to get a general idea of what suits your budget and individual situation the best.

Change your lifestyle

Let’s wrap up with what we started. How to get a slim neck? These are your options. Essentially, leading an active lifestyle is definitely a must and a step towards seeing any progress. Losing weight, eating well, incorporating targeted exercises, cardio, and working out are all factors that have a major impact on the appearance of your neck. As a last resort, you can always try turning towards cosmetic or surgical procedures, but only after consulting with a specialist first.

Start making lifestyle changes today and notice how quickly you’ll start to achieve the result you desire. Remember that sticking to a routine is the most important part of achieving your goals and seeing progress, so start incorporating at least a few of these recommendations into your daily routine.


🧘What causes neck fat❓

🧘A fatty neck is caused by the accumulation of fatty layers just below the chin. This fat is technically known as submental fat and is often associated with weight gain. Often a thick neck is known as a double chin, which describes the layers of fatty ridges on the neck that usually appear when someone has this condition.

🧘Does neck fat go away❓

🧘While there is no way to purposefully lose fat from the neck, there are methods to strengthen the muscles and tone the area. Lifestyle changes, including a healthy diet and regular exercise, are recommended to really make a difference.

🧘How can I reduce the size of my neck❓

🧘One way to reduce neck fat is to target the platysma muscles (muscles that extend from the face, neck, and chest). Sometimes referred to as facial yoga, these exercises help tighten the area where you have a double chin.

Eva Patton

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