How to Get Rid of Neck Fat: 7 Easy and Effective Methods That Work

Let me precursor this article by saying that neck fat is beautiful. So are double chins and chubby cheeks and the whole lot of natural qualities that make every woman unique. But somewhere along the way, society decided that extra flab under the chin didn’t fit conventional beauty standards, leading many women to seek ways […]

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Let me precursor this article by saying that neck fat is beautiful. So are double chins and chubby cheeks and the whole lot of natural qualities that make every woman unique. But somewhere along the way, society decided that extra flab under the chin didn’t fit conventional beauty standards, leading many women to seek ways to slim their profile (I personally blame the selfie revolution). 

If you’re wondering how to get rid of neck fat to increase self-confidence and modify your appearance on your own terms (screw society’s notion of beauty), I’ve compiled the seven best methods from many different experts.

Whether you’re looking for all-natural ways to get rid of a double chin or you’re open to surgical procedures, this is how to lose neck fat, starting today.

Womens neck with necklace
mejuri / Instagram

Maintain a Healthy Diet

The best way to get rid of neck fat is to maintain a healthy diet. While you can try various methods until the cows come home, nothing makes a positive impact on your body quite like a balanced regime. It’s generally the first answer long-term answer to “how to get rid of a double chin.” 

Think plenty of fruits, veggies, and raw foods, hearty servings of proteins, fibers, healthy fats, and above all else, lots of water to stay hydrated throughout the day. You don’t need to cut out carbs, but ensure that everything is enjoyed in moderation. 

And no, starvation doesn’t count as moderation. In fact, strict dieting inhibits your metabolism and actually prevents your body from losing weight. 

Overall body health is a key answer for how to get rid of neck fat, which is most influenced by your diet. 

Get In Regular Cardio

Paired with a healthy diet, nothing burns fat like regular cardio. Adding cardio to your daily exercise routine will go a long way in fat burning throughout the body (neck included). Cardio burns calories which translates into weight loss when done consistently and correctly.

Incorporating cardio into your routine doesn’t have to be a challenge. Start with a brisk walk around the neighborhood, a few miles on the treadmill, or even a heart-pumping bike ride to get your juices flowing. 

The more cardio you do, the easier it will become, so start low and slow and work your way up to a more rigorous, calorie-burning routine. 

Mirror selfie of a women
jazzienicole87 / Instagram

Do Neck and Jaw Exercises

To target neck fat specifically, there are tons of double chin exercises to create a toned jawline and combat twenty-first-century text neck.

Use a Ball

Place a ball between your chin and chest, and then press down on the ball with your chin. Repeat the exercise 10-20 times each day.

Jaw to the Sky

Tilt your head back towards the ceiling. When looking up, jut your lower jaw forward and hold the position for ten seconds. Relax your jaw and look forward again. Repeat 10-20 times per day.

Kiss the Sky

Tilt your head back towards the ceiling. While looking up, pucker your lips and mimic a kissing motion to stretch the chin and jaw. Return to neutral position and repeat 10-20 times per day.

You can also give facial yoga a go, which is said to be powerful for reducing unwanted fat in the neck area. Similar to regular yoga, in facial yoga, you assume a position and hold it for several seconds to target problem areas. 

Try putting your ring fingers on each side of your mouth and pulling the skin, then use your jaw to pull your fingers back together again. Repeat simple exercises like this every morning when you wake up and before going to sleep. 

For more double chin exercises, this video has a complete regime on how to lose neck fat that only takes two minutes each day.

Use a Gua Sha

Jade Gua Sha tool

Gua shas are all the rage these days for the plethora of positive effects they have on sculpting and inflammation. They work to stimulate circulation and blood flow, which ultimately leads to the healing of problem areas. 

Gua shas are powerful tools to get rid of neck fat and reduce double chins. Though it doesn’t work overnight, using a gua sha regularly can enhance your skin, tighten pores, and increase collagen production, all of which can translate to a slimmer neck and jawline.

The best way to use a gua sha to get rid of neck fat is to give yourself a lymphatic massage by moving the tool firmly around your jawline and the rest of your face. When done regularly, this should release facial muscle tension while contouring your skin. 

If you’re new to the gua sha game, choose one made from jade (like this one), or rose quartz (check out these tools).

Cosmetic Procedures

How to get rid of neck fat with cosmetic procedures, you ask? There are a handful of tactics that can get the job done. These treatments are well worth considering before plastic surgery as they’re minimally invasive, with a short recovery period. 

Get rid of neck fat, cool sculpting target areas
dianewalderderm / Instagram


The most popular is CoolSculpting, a noninvasive technique targeting fat cells with ultracold therapy. This actually works to freeze fat cells, which can be tricky to target through diet and exercise. And since it’s not a surgery, there are limited side effects to CoolSculpting, so you can expect to go about your day as planned after the 35-minute neck fat session. 

The best part about CoolSculpting is that results appear after three weeks and are fully developed within six months.

Laser Treatment

Alternatively, many plastic surgeons offer a form of laser liposuction that targets neck fat using heat. The laser actually kills off the fat cells, which take time to disperse, but leaves you looking fresh and slim.

It’s minimally invasive and typically done under local anesthesia to keep you comfortable throughout the procedure. Similar to CoolSculpting, the recovery time needed for laser treatment is minimal, making this a great option for busy people learning how to lose neck fat. 


The priciest and most invasive way to get rid of neck fat is through liposuction. This common cosmetic procedure involves strategically placed tubes that suck fat out of unwanted areas to slim one’s profile and achieve desired results. 

It can be a powerful method if you’re wondering how to get rid of neck fat quickly. And it can be done under sedation or local anesthesia to offset the pain from the incisions. 

Since it involves open wounds, the recovery time from neck liposuction is longer than other cosmetic procedures mentioned above. You’ll likely need to wear a bandage (think post wisdom teeth chin strap) to keep the excess skin in place for a period of time while your body heals. But once you take it off, you’ll be treated to a fresh profile and a significant reduction of neck fat or a double chin. 

Chew Plenty of Gum

If all else fails, you can always resort to chewing gum, which strengthens jaw muscles and even increases blood flow. While it won’t completely do away with neck fat, smacking on gum for a few hours each day can lead to noticeable changes in your face and lead to a well-defined jawline, which can offset the appearance of a double chin. 

Chewing gum is one of the best double chin exercises as it slowly works to strengthen the jaw muscles, which can, in turn, lead to a natural chin lift. So if you’re not much for traditional exercise, dieting or procedures, this is the prime place to turn. 

Women smiling with necklack
mejuri / Instagram


What is neck fat caused by?

Neck fat can be caused by various factors and is often a result of weight gain, as fat can build up and cause a double chin. However, genetics and aging can also play a huge role in fat build-up in the neck. In fact, the most common cause of a double chin is hereditary.  

How can I slim down my neck?

You can slim down your neck with any methods on this list, but the surest bet is to maintain a healthy diet and exercise regularly, which can control excessive weight gain and keep your profile slim. You can also try out different double chin exercises or facial yoga, which can create more definition in the neck, chin, and jawline. 

What exercises help lose neck fat?

Exercises targeting your neck and facial muscles are the best answer to how to get rid of neck fat. Try placing a ball between your chin and chest and pressing down on it in several repetitions, or looking towards the ceiling and jutting your chin out multiple times. There are tons of double chin exercises; it’s all about practicing them consistently to achieve results.

Jane Elmets
Jane is an avid hiker, skier, and lover of adventure. She's passionate about comfy clothing, spending time outside, and leaving the world a better place than she found it.