One of the major issues that women and men when it comes to appearance is having neck fat or what we popularly call as a double chin. Even though we usually see it mostly in elders and those with excess weight, a double chin may also be seen even in young and people who have average body build. This is the main reason why one of the most searched subjects in relation with weight loss is on ways on how to get rid of neck fat.

Even though having a double chin is not directly detrimental to our health, it can deeply impact our image and our self-confidence. Even the simplest acts – like smiling or laughing – will become things we abhor to do just because the neck fat may become more pronounced.

We also become more self-conscious when it is time for taking photos or even if we are just enjoying with our friends. When we have excess fat and skin under our chins, we could also look a little older than our age. Our neck fats will also be directly exposed unless when it is winter time where we could have the excuse to cover it with scarves and jackets. 

Having a double chin and neck fat can thus prevent us from wearing all those clothes and jewelry that we would want.

Tips and Tricks on How to Get Rid of Neck Fat

Having a neck fat should not be a reason for you to lose your self-confidence. There are a lot of ways on how to get rid of neck fat which is not hard to follow. The tips below will definitely give you that extra boost of confidence, make yourself look younger and achieve that coveted prominent jawline.

Do head and/or face exercises.

The top best way on how to get rid of neck is to exercise. Below are examples of exercises that you can do:

Head Rotations

This is a warm-up exercise which should be done before doing any other head or face exercises. It is also very necessary to warm up so that you would not hurt your neck and shock your muscles from all of the exercise that you are going to do next. You very gently rotate your head for sixteen counts in a clockwise direction and then rotate it for another sixteen counts in a counterclockwise direction.

Ceiling Whistles

You need to sit straight up and relax your shoulders in order to do this. You will then have to look up at the ceiling and try to whistle. It should not be a problem if you do not know how to whistle because you can just pretend that you are whistling (just act like you are blowing soft air). Nevertheless, you must be conscious that the lips should be causing a contraction on the sides of the neck. Do this for at least ten seconds every day. 

Jaw Jut

After doing ceiling whistles, you can push your lower jaw so that the skin underneath the chin will be stretched out. Hold this position for ten seconds and then relax your jaw. 

Neck Stretching

This type of exercise is still similar to the above-mentioned exercises since it still involves the tilting of the head backwards and looking up at the ceiling. With this exercise, though, you have to push the tongue towards the roof of your mouth. And just like with all other exercises, this should be done for at least ten seconds.

Ball Exercise

No, this is not going to be about shooting some hoops. This exercise does not even need you to stand up and go outside. All you have to do is to just stay indoors and find a place wherein you are comfortable with. A ball which is about nine to ten inches is only the equipment that you will be needing for this exercise. You can also opt for a smaller ball, like a tennis ball. 

All you have to do is to press the ball against your chin and neck to squeeze it. This way it will push back all the excess skin. This exercise should be done daily for twenty seconds.

Tongue Stretch

Still with the head tilted backward and looking up at the ceiling, you just have to reach you nose with your tongue. 

Lion Yawn

Lions roar with their mouth open very widely and with their tongue sticking out. This is what you will be imitating. Just open your mouth as wide as you can and stretch the tongue out as far as you can. 

Repeat this for about ten times for ten seconds each. Relax for a few seconds before repeating. 

Eat healthy foods

It is recommended to eat more of fruits and vegetables rather than processed foods. Processed foods can just lead to fat formation all throughout your body.

Make sure to incorporate fresh, whole foods with your daily snacks and meals. This will make you feel fuller, tricking your mind not to eat a lot. 


Drinking lots of water can keep your body hydrated, and as a result, it will function properly. In addition, a skin which is well-hydrated will not easily sag – in fact, it will make the skin tighter. 

The goal here is to drink 2.7 liters of water a day, and you might need to drink more than that if you perspire a lot. 

Drinking lots of water will also make you feel full, thus, less calorie consumption because you will not feel hungry. Ultimately, this will help you achieve your goal for weight loss. 

Apply sunscreen (especially on the neck area)

This may not be your first thing that would come to mind when you are thinking of ways on how to get rid of neck fat but this is absolutely necessary. 

Saggy and wrinkly neck – these are major manifestations that you can see when aging. To maintain the elasticity and tautness of the skin of the neck, make sure to include it when you are applying your daily dose of sunscreen. Apply an ample amount on the neck every day. A sunscreen with SPF 30 is recommended. 

It is also recommended that you reapply sunscreen every two hours especially during the sunny days. This is to avoid having that double-chin which is usually caused by flabby skin.