9 Ways To Get Rid Of Neck Fat (That Aren’t Surgery)


Neck fat is the saggy skin just beneath the neck. It looks unpleasant, and makes you many years older than your actual age. Also called the turkey neck, the neck fat can negatively affect self-confidence. There are non-surgical ways to get rid of it, but you have to understand that it will not happen overnight.

The good news is, with a bit of determination and commitment, you can reduce excess flab around the neck and boost your confidence at the same time. Let’s take a look!

How To Get Rid Of Neck Fat

Decrease your daily calorie intake

The best way to get rid of neck fat is to drop excess weight. Typically, decreasing your daily calorie intake by about 500 calories will result in about 0.5kg of weight loss per week. Over time, this consistent weight loss will result in less fat overall, with the neck and face often some of the most obvious areas you will notice the decrease.

Starvation is a no-no because it will only ruin your metabolism and you may suffer from malnutrition.

Stay hydrated

Water is crucial in maintaining good health. It helps your body systems function properly, and prevent you from illnesses. Moreover, a well-hydrated skin is less likely to sag or seem loose. Aim to consume at least two litres of water a day, or more when you sweat a lot. Drinking plenty of water will also help control your appetite, helping you lose weight.

Do neck tilts

There are many neck exercises for you to choose from, and neck tilt is one of the best. It is an effective workout that targets your neck muscles and makes them firmer. To do this, simply move your neck side to side, and then upwards and downwards. You may even need to move your neck front and back, too. It’s a simple exercise that you can do for 30-60 seconds a couple times per day.

Do more cardio

Cardio workouts can help you burn calories and achieve a daily calorie deficit (burning more calories than you consume). Some people are more motivated when they exercise around other people (and that’s exactly what you get at EFM!). Make sure to exercise several days a week, for best results.

Eat fruits and vegetables

Incorporating fruits and vegetables into your diet can help you trim down your body fat. When you lose weight overall, your neck fat goes along with it. You will want your vegetables steamed or grilled, and are present in every meal. If you are a sweet tooth, then take advantage of the delightful flavours of different fruits.

Do neck stretches

Stretching your neck muscles will allow the area to become stronger and firmer. You are toning the muscles in the area when you perform neck stretches frequently. The good news is that you can do this anywhere you are, anytime you want.

Eat lean proteins

Lean protein can keep you feeling full for longer, compared to other nutrients, such as carbohydrates. Make sure to include a four-ounce serving of protein to every meal or snack. The serving size is about the size of a deck of cards. Examples of lean proteins include low-fat dairy, lean beef, eggs, poultry, nuts, tofu, and seafood.

Chew gum

Chewing a gum can be effective in removing neck fat. It stimulates the neck muscles, as well as the facial area. Chew gum only once a day, because doing it all the time can have negative effects.

Always wear sunscreen

Wearing sunscreen everyday can help tighten sagging, wrinkled, and aging skin. It is recommended that you apply a broad spectrum sunscreen with SPF30. You may need a higher SPF if you will be in direct sunlight for an extended period of time. Reapply every two hours, and use an umbrella and/or hat for extra protection.