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

(Updated May 25th 2023)

Neck fat, the saggy skin just beneath the neck or perhaps the “double chin” when you’re taking a selfie can look unpleasant, and makes you many years older than your actual age.

Also called the turkey neck, neck fat can negatively impact on self-confidence. Some people automatically think of turning to surgical options to rid themselves of neck fat, but there are plenty non-surgical strategies to get rid of it, if you’re willing to commit to some basic, medium term health improvements.

We have good news.

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 at how it cam be done!



How To Get Rid Of Neck Fat

Decrease your daily calorie intake

Eating well to lose weight

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.

Just on that, have you ever bumped into someone that you haven’t seen in a while, who has lost weight, and been struck by how skinny they look in the face?

Overall weight loss is a fantastic first step to losing neck fat.

Starvation is a no-no because it will only ruin your metabolism and you may suffer from a lack of healthy vitamins and minerals.

Stay hydrated

Water is crucial in maintaining good health. It helps your body systems function properly, and helps to offer greater protection against illness.

Moreover, 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 or work out. Drinking plenty of water will also help control your appetite, which in turn helps you to 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 exercise for weight loss

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 vegetables

Incorporating vegetables into your diet can help you trim down your body fat. When you lose weight overall, your neck fat goes along with it. Aim to consume your vegetables steamed or grilled, and aim to incorporate them in each meal during the day.

Eat Fruit

If you are a sweet tooth, then take advantage of the delightful flavours of different fruits. These little tweaks all add up to incremental weight loss and the extra vitamins and minerals in fruits over junk food snacks really makes a difference to your overall health!

Eat lean proteins

Lean protein can keep you feeling full for longer, compared to other nutrients, such as carbohydrates. Make sure to include a serving of protein to every meal or snack. The serving size can be 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 gum for firm cheeks

And here’s one from left-field… 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 prevent 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.

There you have it, 9 ways to get rid of neck fat naturally.

And above all…

Regular exercise is a must

There’s is no doubt that regular exercise is an absolute must for reducing fat, no matter where it is on the body. No matter where you’re looking to lose fat, you can trust in exercise to help.

With that, we’d love to welcome you at a local EFM Health Club for an introductory trial offer. You can find a list of local EFM clubs here and if you’re interested in diving straight in to this month’s special offer, click here to view!