How to get rid of neck fat: 11 steps (with pictures)

How to get rid of neck fat: 11 steps (with pictures)
How to get rid of neck fat: 11 steps (with pictures)

Neck fat settles just below the skin of the neck. It is a part of the body that can be very complicated to firm up. The best way to get rid of it is to combine general weight loss practices with physical activity. Since it is impossible to firm up a specific area, the most useful measures for losing neck fat are to lose weight overall and to exercise. Unfortunately, this is not something that can be changed overnight. However, following a healthy diet and establishing an exercise routine can help minimize the appearance of oily neck.


Part 1 of 3: make dietary changes

Get Rid of Neck Fat Step 1

Step 1. Decrease your daily calorie intake

No matter where you want to lose weight, you need to cut back on your calorie intake. Cutting back on your daily calorie count will help.

  • Reduce your daily intake by about 500 calories. This method generally allows you to lose between 500g and 1kg per week.
  • Removing too many calories may slow down weight loss and lead to nutritional deficiencies, as you will not be able to ingest the amount of essential nutrients you need on a daily basis.
  • Keeping a journal (on paper or in digital media) will be helpful in keeping track of how many calories you eat daily. Then take out 500 calories to find the right amount for you to lose weight.
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Step 2. Eat lots of fruits and vegetables

Fruits and vegetables are low in calories, but they are very high in fiber, vitamins and minerals. By constituting your meals of 50% fruits and vegetables, you will easily be able to reduce your daily caloric intake.

  • It is typically recommended that you consume between 5 and 9 servings of fruits and vegetables each day. If you eat these foods with every meal and snack, you are probably getting the right amount.
  • A portion of fruit is approximately half a cup of cut fruit or a whole fruit. One serving of vegetables is one or two salad greens.
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Step 3. Eat healthier carbohydrates

Whole grains (that is, grains that contain the bran, germ, and endosperm) contain more fiber and more essential nutrients. When choosing to consume foods that are grain-based, choose those that are 100% whole-grain foods.

  • Choose whole grain foods like: 100% whole wheat flour pasta, whole grain rice, whole grain oatmeal, quinoa or barley.
  • Refined carbohydrates (that is, foods made with refined flour or that are overly processed) are often very poor in terms of nutritional benefits.
  • Fiber also slows down the digestion process, which makes you feel fuller for longer and gives the body more time to absorb nutrients.
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Step 4. Consume lean protein

Lean protein is essential in all diets, but even more important as part of a diet that aims to lose weight.

  • Lean protein has been proven to make you feel fuller longer, compared to other foods such as carbohydrates.
  • Eat 3-4 servings of protein with every meal or snack. This type of portion is equivalent to the palm of an adult's hand or even to a deck of cards.
  • Here are some foods to try: low fat dairy, lean beef, poultry, eggs, vegetables and tofu.
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Step 5. Stay well hydrated

Water is essential for keeping bodily functions running. Plus, hydrated skin is less likely to appear withered or loose.

  • Try to drink at least 8 glasses of hydrating fluids daily. Some people need at least 13 glasses of water daily. It depends on your weight, gender and level of physical activity.
  • Water also helps reduce your appetite. Thirst and dehydration can be mistaken for hunger and may cause you to eat more than you should.
  • Opt for water and unsweetened drinks instead of rushing to sugary drinks such as juice and soda. Sugary drinks are generally high in empty calories.
  • Avoid drinks that contribute to your dehydration. These include, for example, drinks containing caffeine, such as soda and coffee, but also alcohol.

Part 2 of 3: Add physical activity

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Step 1. Do cardiovascular exercises

Aerobic or cardiovascular exercise helps burn calories and promote weight loss.

  • For adults, it is recommended that you get about 150 minutes of cardiovascular exercise per week. You could do 30 minutes of cardio training 5 days a week to achieve this goal.
  • Try several types of activities such as walking, jogging, cycling, the elliptical machine, swimming or dancing.
  • In addition to promoting weight loss or maintaining a healthy weight, cardiovascular activities are also known to limit diabetes, high blood pressure, and cholesterol.
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Step 2. Do 2 days of strength training

In addition to cardiovascular exercise, you should also do some weight training or resistance training.

  • It is recommended to perform 2 strength training sessions per week, in the form of sessions of about 20 minutes. It is also recommended to do diversified exercises in order to work each of the main muscle groups (legs, chest, trunk, arms, etc.).
  • Many activities can work your muscles, such as: lifting free weights, using fitness machines, doing yoga or Pilates.
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Step 3. Avoid exercises that involve tightening the neck

Many exercises aim to help you get rid of fat at once. However, most have the opposite effect.

  • You might think that working out or strengthening the muscles around your nose could help you get rid of the fat, but in fact, these exercises will only have the effect of bulking the muscles in your neck. Bigger muscles will make your neck thicker, not thinner.
  • In general, when you lose weight, you should notice a decrease in the amount of fat around your neck.

Part 3 of 3: Consider Using Skin Care

Get Rid of Neck Fat Step 9

Step 1. Always wear sunscreen

In addition to watching your diet and exercising, you should wear sunscreen to slow down wilting and wrinkles on the skin.

  • If your skin is sun damaged, withered, and looks aged, it can make the impression of excess fat stored around your neck worse.
  • It is recommended to wear a cream with an index of at least 15, for both men and women. You may need to use a higher sun protection factor if you are exposed to direct sunlight for longer periods of time.
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Step 2. Use a retinol cream

There are many antiaging creams containing retinol that are available over the counter or by prescription. Some of these creams help build collagen and smooth out wrinkles.

  • In combination with sunscreen, moisturizers, diet and physical activity, these creams can fight sagging and wrinkling of the skin on the neck.
  • The methods and creams used in dermatology practices are considered to be the best creams which generally give the best results.
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Step 3. Consider having surgery

If you've ever tried changing your diet, exercising, and using skin creams, you might want to consider more drastic measures to remove excess fat around your neck..

  • There are many options including: liposuction, botox injection, laser treatments and neck lift.
  • See a dermatologist to get an idea of ​​what would work best for your body based on your budget (as some of these treatments can be expensive).


  • Before starting a new diet or exercise program, always talk to your doctor. He will be able to tell you if you can lose weight or play sports without endangering your health.
  • It can be very difficult to reduce the fat around the neck. This will likely require taking action on both diet, physical activity, and skin care products.

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