How to Eliminate Neck Fat: 11 Steps

Table of contents:

How to Eliminate Neck Fat: 11 Steps
How to Eliminate Neck Fat: 11 Steps

The fat in the neck is under the skin of this location, which is a part of the body where it is difficult to lose fat; The best way to do this is to combine general weight loss practices with exercise to support the regimen. As it's impossible to make that particular spot “get thin”, the best options are general physical activities to reduce the fat around the neck. Unfortunately, this is not something that can be accomplished overnight; however, maintaining a healthy diet and proper exercise routine can help minimize the appearance of excess fat or skin around the neck.


Part 1 of 3: Making Diet Changes

Get Rid of Neck Fat Step 1
Get Rid of Neck Fat Step 1

Step 1. Decrease your calorie intake

Regardless of where you want to lose weight, you need to burn calories all over your body. By consuming a smaller amount, it will already be possible to notice an improvement in fat and weight levels.

  • Lower your total calorie intake to a maximum of 500 per day. In this way, it will be possible to lose from 450 to 900 g per week.
  • Cutting out too many calories can result in slower weight loss and nutrient deficiency, as the person cannot consume the recommended amount of essential daily nutrients that are needed.
  • A good idea is to keep a food diary or use an app to record the amount of calories eaten each day. Then subtract 500 calories to find the optimal number that should be lost per day.
Increase GFR Step 4
Increase GFR Step 4

Step 2. Consume lots of fruits and vegetables

Both fruits and vegetables are low in calories and rich in fiber, vitamins and minerals; by turning half of your meals into fruits and vegetables, your overall calorie intake will be much lower.

  • It is recommended to consume five to nine servings of fruits and vegetables per day. By eating these foods every meal or snack, the recommended amount should be reached.
  • A serving of fruit is equal to about 1/2 cup of chopped fruit or 1 small cup. A serving of vegetables is equal to 1 or 2 cups of salad.
Lose 30 Pounds Step 7
Lose 30 Pounds Step 7

Step 3. Consume healthier carbs

Whole grains (which contain bran, germ and endosperm) contain more fiber and other essential nutrients. When choosing to eat grain-based foods, always try to consume whole grains.

  • Choose foods like 100% wholegrain pasta or bread, brown rice, wholemeal oats, quinoa and barley.
  • Refined carbohydrates (foods made from white flour or that are overprocessed) provide few beneficial nutrients.
  • Fiber slows down the digestive process, leaving the person feeling more satisfied for longer and giving the body a longer period to absorb nutrients.
Get Bigger Naturally Step 6
Get Bigger Naturally Step 6

Step 4. Consume Lean Protein

Lean proteins are essential to all diets, but even more important for weight loss. Click here to find out how much protein you need].

  • Proteins make you feel full longer when you compare them to other nutrients like carbohydrates.
  • Include an 88 to 118 ml serving with each meal or snack. The size of the meal is equal to an adult's palm or a deck of cards.
  • Foods to include: Low-fat dairy products, seafood, lean meats, chicken, eggs, vegetables, and tofu.
Get Energy Fast Step 1
Get Energy Fast Step 1

Step 5. Stay hydrated

Water is essential to keep bodily functions in good condition. Also, when the skin is hydrated, it looks less saggy or “loose”.

  • The important thing is to consume at least eight glasses of fluid for hydration. Some may need up to 13 cups depending on weight, gender and activity level.
  • Water also helps to decrease your appetite. Thirst and dehydration can be similar to hunger, causing a person to eat more than necessary.
  • Opt for unsweetened water and beverages over sweet liquids such as juices and sodas. Sweet drinks are usually high in empty calories (no nutrients).
  • Avoid drinks that cause dehydration. This includes foods with caffeine, soft drinks, coffee and alcohol.

Part 2 of 3: Incorporating Physical Activities

Motivate Yourself to Lose Weight Step 3
Motivate Yourself to Lose Weight Step 3

Step 1. Perform cardiovascular exercises

Aerobic and cardiovascular exercise will help you burn calories and lose weight.

  • The US Centers for Disease Control and Prevention (CDC) recommends that adults get about 150 minutes of cardiovascular activity per week. One option is to perform 30 minutes of cardiovascular exercise five days a week to achieve this minimum goal.
  • Try the many types of exercises available: walking, running, cycling, using the elliptical, dancing and swimming.
  • In addition to helping you lose weight or maintain a healthy weight, cardiovascular activities are also beneficial for diabetes, cholesterol, and good blood pressure.
Motivate Yourself to Lose Weight Step 15
Motivate Yourself to Lose Weight Step 15

Step 2. Do two days of weight training

In addition to cardiovascular exercises, you need to include a few days of resistance and strength training.

  • The CDC recommends two days of strength training for at least 20 minutes per session. It is also advisable to carry out exercises that will work the main muscle groups of the body (legs, chest, trunk, arms, etc.).
  • There are several activities that are included in strengthening activities: dumbbell lifting, weight training equipment, yoga and Pilates.
Get Rid of Neck Fat Step 8
Get Rid of Neck Fat Step 8

Step 3. Avoid exercises that tone the neck

The effectiveness of various exercises has already been confirmed in combating neck fat. However, some have opposite effects.

  • Some people think that strengthening and working the muscles in the neck can help fight fat, but such activities end up making the area even more “swollen”. Despite being strengthened, the neck looks even thicker and bigger.
  • When losing weight, on balance, the person will notice an overall decrease in the amount of fat around the neck.

Part 3 of 3: Analyzing skin care products

Get Rid of Neck Fat Step 9
Get Rid of Neck Fat Step 9

Step 1. Always wear sunscreen

In addition to adopting healthy diets and physical activity, using sunscreen regularly can reduce skin aging and wrinkling.

  • If your skin is wrinkled, aged and sun-damaged, the excess fat around your neck can look even more unpleasant.
  • It is recommended to use a sunscreen of at least 15 SPF year-round for both men and women. Use a product with a higher sun protection factor when being in direct sunlight for extended periods of time.
Get Rid of Neck Fat Step 10
Get Rid of Neck Fat Step 10

Step 2. Use creams with retinol

In pharmacies, it is very easy to find creams with retinol that fight wrinkles. Some are sold on prescription only, while others are over-the-counter. They help to build up collagen, decreasing the wrinkling of the skin.

  • Used in combination with sunscreens, moisturizers, diet and exercise, the creams reduce sagging and wrinkling of neck skin.
  • Procedures and creams used in dermatological offices provide the best results.
Make Boobs Bigger Step 12
Make Boobs Bigger Step 12

Step 3. Analyze the possibility of surgical treatment

When trying out diets, exercise, and skin creams, it's a good idea to consider more drastic measures to remove excess skin and fat from around your neck.

  • There are many treatment options available. Liposuction, Botox, laser treatments and neck skin “lifting” are some of them.
  • Consult a dermatologist to get an idea of which procedure is best for your body and the most cost-effective, as certain treatments are very expensive.


  • Always talk to a doctor before adopting a new diet or exercise program. They will be able to determine if the exercises are adequate and if you really need to lose weight.
  • Getting rid of or just reducing the amount of fat or sagging skin around your neck can be quite tricky. You will likely need to combine specific diet, exercise, and skin care.

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