Are you embarrassed about your pudgy neck? Do you wish it would just go away?
Neck fat tends to present itself as we age. As we get older, metabolism can slow down and you become more prone to experience muscle loss and see an increase in fat production.
Many people wonder how to get rid of a double chin in 3 days or even how to get rid of a double chin in 1 week. Sadly, that is not possible. Losing neck fat is a process that takes time.
Unfortunately, some people are just predisposed to have neck fat based on their unique face and neck shape or as a result of being overweight. Yikes! What can you do to get rid of this?
You can incorporate these top six ways that will show you how to get rid of loose skin and how to lose a double chin appearance into your lifestyle.
Not only will they help your neck appearance, but they’ll also help to increase your health and wellness for life. In this article, we’ll discuss several reasons as to why we have neck fat as well as six tips that can help you improve its appearance today.
Know What You’re Working With
Before you start implementing the six tips below, make sure you know if neck fat is actually the specific problem you’re having. While some people do carry fat around their necks, there may be other things causing this appearance.
Read below for some neck-related problems that you might have. Some may be more common than others, and some may pose a greater health risk than others.
- Overweight or Obese
- Wrinkles and Folds
- Loose Skin
- Skin Discoloration
- Double Chin
- Excessive Musculature in the Neck
- Cancer of the Mouth or Throat
Overweight or Obese
Perhaps one of the most common causes of neck fat is excessive fat all over the body. Therefore, having some weight loss may help you in getting rid of double chin and in turn help you feel better about your appearance.
If you are carrying extra weight elsewhere, like around your middle or in your thighs, part of the recipe to losing neck fat will be shedding some pounds in general. You can’t necessarily control which areas slim down first, but your neck will be one of those areas.
While everyone may carry their weight differently, some people may indeed carry some excess weight around their neck. According to the National Heart, Lung and Blood Institute, there are several ways to determine the weight status of a person.
Determining Weight Status: Body Mass Index
Body Mass Index (BMI) is an equation that uses your height and weight to calculate your weight status. While there are many factors that affect your BMI (i.e. muscle tone, body composition), BMI is often used in clinics to classify the weight status of a patient. Here’s a breakdown of BMI values and their associated weight class:
Body Mass Index (BMI) Value
Less than or equal to 18.5 = Underweight, 18.5 to 24.9 = Normal, 25 to 29.9 = Overweight, 30 to 34.9 = Obesity (Class I), 35 to 39.9 = Obesity (Class II), 40 and above = Extreme Obesity (Class III)
What’s your BMI value and associated weight class? Online, there are many BMI calculators to give you an idea of your weight status. Check out this BMI calculator.
Knowing your weight class is helpful for your overall health. Strive for a normal weight BMI of 18.5 to 24.9. How do we do that? Check out the tips below for more information about weight control and weight loss.
Determining Weight Status: Disease Risk
In general, those who gain weight mostly in their middle (as opposed to the hips and thighs) are at a greater risk for developing disease (1). Central obesity (also known as “android obesity”) and associated disease risks can be measured using the waist circumference equation.
Figuring out your values for this equation can easily be done at home. Here are the instructions on how the measure your waist circumference and what your numbers mean:
- Stand up straight. Make sure to wear a thin shirt for this measurement so that you receive the most accurate reading.
- Using a tape measure, wrap the tape measure around your waist, just above the hip bones.
- Once the tape measure is in place, breathe out gently and take your measurement. Make sure the tape measure is not twisted or angled. Your tape measure should be even and level all the way around your waist.
- Use the chart below to determine if you are at an increased risk of disease. You are at an increased risk of disease (and may have android obesity) if you obtained the following measurements (2):
Female = 35 inches or greater; Male = 40 inches or greater
Just like knowing your weight class and BMI, knowing your waist circumference can give you reason for weight loss and to obtain and maintain a healthy weight.
Wrinkles and Folds
Wrinkles and skin folds are very common as we age. However, they may make your neck look bigger and “fatter” than it actually is. How do you tell if you have skin folds or neck fat?
Using your thumb and forefinger, gently pull a section of your skin away from your neck. Chances are, if you pull your skin away and your two fingers are close together, you have baggy skin in the neck area.
However, if you pull your skin away and you feel a large lump or sack, that may indicate you have actually fatty deposits. One thing to keep in mind, however, is that lumps on or around the neck may actually indicate an underlying medical issue. We will discuss these in the next sections.
Does your neck fat jiggle when you talk, laugh or move? You may have loose skin in that area, which can make the appearance of your neck seem large or droopy. Loose skin is normal as we age, and it may be just be in our genes.
While you may be able to improve the look of your skin with face lift surgeries, there are a variety of products that claim to tighten up the skin, especially in the neck area. Such products are discussed in the tips section below.
Check your skin for discoloration in the front, on the sides and on the back of your neck. Discoloration of the skin could make your neck shape look different than what it actually is. Plus, even if you have a “skinny” neck, you want to make sure your skin is smooth, supple and even.
Psoriasis is a skin condition that can actually have an effect on total body inflammation and other organ systems, so it is best to get checked out by a dermatologist.
Acanthosis nigricans is also a skin condition, however, it is often associated with insulin resistance, type 2 diabetes and obesity (3). Such conditions can greatly impact your ability to lose weight and slim down. So, if you have one of these conditions, make sure to be treated by a healthcare professional.
You can thank your mama for this one. Double chins are a mixture of loose skin and fat accumulation below your jaw. While a double chin can be associated with overweight and obesity, genetics can be involved as well.
Also, even though a double chin is not actually a condition of the neck, dealing with it is important for your overall look.
For those with a double chin and neck fat, you can always consider cosmetic surgery. However, the less invasive approach would be achieving weight loss and topical creams. Keep reading for the tips below on how to get rid of double chin.
Excessive Musculature in the Neck
You may wonder “Why do I have a double chin when I’m skinny?” One of the double chin causes we’ll talk about in this article are that you could be engaging in exercises that bulk up your neck muscles.
While this is one of the more uncommon reasons, excessive musculature in the neck and shoulders, such as that in body builders, can increase the appearance of a fat neck.
Some exercises that specifically target the trapezius, such as in weighted shoulder shrugs, can cause the neck muscles to thicken and bulge.
If you think your muscle building routine has gotten too intense and has given you neck fat, consider modifying your strength routine by using less weight.
You could also consider foregoing trapezius-specific exercises to decrease the muscle bulk and giving a look of weight loss. Ask those close to you if they have seen changes in the way your neck looks. You may not have noticed a change.
Goiter is a condition that causes an abnormally large thyroid gland in the neck. This condition can be caused by an iodine deficiency, Hashimoto thyroiditis, Graves’s disease, multinodular goiters, genetic defects, infections and injury to the thyroid.
If you have noticed a recent or sudden bulging mass in your throat area, it could be a development of goiter. Make sure to see your healthcare provider if you notice recent changes in your neck area.
You should have it checked out as soon as you note an issue, since it may be a goiter or a number of other issues that need to be ruled out, as explained below.
Cancer of the Mouth or Throat
Another unlikely but possible cause of an enlarged neck, especially if it is a new development, could be a tumor or cancer of the mouth or throat. Some tumors may be able to be visualized in the neck or throat area. Non-cancerous lipomas are fatty tissues that can occur anywhere on the body.
If you’ve noticed a recent development of a lump in the neck or throat area, are experiencing symptoms or are feeling sick, see your doctor immediately. While unlikely, it is important that you stay abreast of any changing healthcare conditions.
How to Get Rid of Neck Fat
Here are the ways to get rid of neck fat:
- Make Sure Your Weight is Normal.
- Watch Your Diet.
- Stop Eating So Much Sugar
- Drink Lots of Water
- Take Care of Your Neck.
The first step to getting rid of neck fat understanding what is going on with it. Identifying the problem can help you target an effective solution on how to reduce neck fat and in turn will provide you a solution on how to remove double chin.
For those who discover that their enlarged neck is actually due to an underlying disease, make sure that the problem is being treated and dealt with.
It is important to rule out as many issues as possible, since there are things you can do to address the problem if it isn’t due to any medical issues.
If you clearly understand why your neck looks larger, then continue reading for our six tips that will show you how to lose chin fat or the appearance of such. Try out these recommendations today and see if they provide you an answer on how to get rid of chin fat or get rid of neck fullness.
1. Look at Your Weight
Being overweight—even if it’s by just a few pounds—increases your risk for having neck fat since this extra weight could be stored in this area in some people.
Also, did you know that having increased neck fat also increases your risk for sleep apnea? This is because the extra weight in this area can lead to an obstructed airway and you in turn may have trouble breathing while sleeping.
Accumulations of fat around the neck have also been linked to heart disease and an increased risk for health problems associated with inflammation, especially in sedentary adults.
Consider if you’re overweight or even if you could just be in better shape. Make sure your weight is within normal range. If you’re overweight or could be in better shape, weight loss will go a long way to help you to get rid of neck fat.
Read on because the following tips will focus with weight loss and keeping that weight off, therefore leading to a slimmer, more youthful neck and body!
2. What’s Your Diet Like?
Eating mostly processed foods which are higher in sugar and unhealthy fats than fresh, whole foods, can contribute to the formation of fat all over your body, even in your neck.
What foods are we talking about? Here’s a list of foods that tend to be high in calories, sugar, and/or fat and counteract weight loss:
- Fried foods
- Fatty meats (i.e. beef, pork)
- Butter, margarine
- Hydrogenated oils
- Full fat dairy products
- Snack foods (i.e. chips, cookies)
- Sugar sweetened beverages (i.e. sports drinks, sodas, loaded coffee drinks)
A good rule of thumb is to try to make half of your plate non-starchy vegetables. Non-starchy vegetables include vegetables like leafy greens such as spinach, broccoli, and lettuce, carrots, green beans, and cauliflower, among others.
They are rich in fiber, water, vitamins and minerals, so are great for weight loss and improving your diet quality. Aim for a minimum of five servings of fruits and veggies a day through your meals and snacks. It’s easier than you think! Keep in mind that you can work your way up to this many fruits and veggies, so don’t become overwhelmed!
Also opt for lean proteins. Lean proteins like eggs will fill you up so that you stay full longer. They also provide lots of protein for little calories.
Overall, focus on eating mostly fresh, whole foods. For instance, instead of eating strawberry jam that contains added sugar, eat a cup of fresh strawberries or make a smoothie from frozen ones.
Incorporating fresh healthy foods is easier than you think, especially once you make a habit out of it.
3. Stop Eating So Much Sugar
You’re probably consuming much more sugar than you think you are. Consider that a cup of low-fat yogurt can have as much sugar as a can of soda! Check the label when it comes to sugar content.
Over-consumption of sugar can increase risk of more stored fat in the body as well as increase your risk of chronic disease like heart disease and diabetes.
Sugar also goes by many sneaky names: 61 to be exact. These include cane sugar, high fructose corn syrup, corn syrup, evaporated cane juice, sucrose, rice syrup, barley malt, agave, and fructose.
Eating lots of sugar also increases your risk for type 2 diabetes, and being overweight is another risk factor for this illness. Sugar can also lead you to appear more aged and have wrinkly skin, which is a contributor to the appearance of neck fat (4).
When it comes to sugar, less is more in regards to weight loss. Look at your diet and consider where you can cut sugar. Focus on consuming healthy carbohydrates like whole grains that are rich in fiber.
They are not technically digested by the body, so will stabilize your blood sugar levels longer and maintain your energy. This is better than sugary snacks that will give you energy for about 30 minutes to an hour, before causing a sugar low.
If you’re gluten-free, don’t worry—quinoa, brown rice, and gluten-free oats are good sources of these healthy grains. Stay away from white flour products, such as many baked goods, which are often stripped of their fiber and nutrient contents.
4. Drink Lots of Water
Your body is about 73% water and therefore needs water for survival. Aside from drinking water, you can obtain water from fruits, vegetables, and liquids foods. However, limit or omit fluid consumption from sugar sweetened beverages.
You should be drinking a minimum of 2.7 liters, or about 11 and a half cups of water daily for optimal health.
Drinking water helps you feel full, which can help decrease your calorie consumption and help you with your weight loss goals.
Sufficient water intake also helps flush your body and hydrate you which can improve skin health and appearance. Your skin is about 64% water, so drinking water increases your skin’s hydration and helps you appear more youthful.
Drinking more water can help you lose weight, improve skin appearance, and decrease neck fat. Hydrated skin appears youthful and less saggy, so sip that water throughout the day.
To help increase your water intake, you can also drink caffeine-free, herbal teas, or seltzer water to help you replace soda. Although water is your best beverage choice, getting fluids wherever you can is important.
You can reap more benefits from drinking water by adding lemon to it. It’ll boost your immune and number of other things, see the list of lemon water benefits here.
When was the last time you exercised? Be honest.
Your job doesn’t count. Even if you have a job that’s physically demanding, you should still be able to find some time to break a sweat and get your heart rate up, even if it’s only for 20 to 30 minutes each day.
Exercise should be a regular part of your life, whether it’s for a few minutes every day or for an hour three times a week. How much exercise you need will depend on your age and your health, but nearly everyone is able to get a few minutes of exercise in most days each week.
For neck fat, don’t focus on neck-toning exercises. These might seem like a good idea, but they could actually contribute to the appearance of neck fat.
These exercises bulk up the muscles in your neck and could actually make it look bigger. Therefore, focus on drinking more water and making the necessary dietary changes discussed above to help reduce your neck fat and aid in weight loss.
So what types of exercise should you do?
Exercise is going to be a key part of your regimen when it comes to losing neck fat. So here’s what you can do!
There are no specific exercises for double chin that will work for everyone. But, instead of focusing on exercises that bulk up your neck muscles, focus on cardio exercises to help produce weight loss and to help tone your body in just the right way.
Exercise that increases your heart rate, improves your metabolism, and burns calories can help reduce your neck fat. Cardio exercises are a great way of reducing neck fat. Cardio exercises include jogging, walking, swimming, biking, or dancing. These exercises can also help you prevent many chronic diseases as well as aid in weight loss.
You may also choose to do strength training, just not neck exercises that focus on helping you achieve a skinnier neck like double chin exercises!
These exercises include lifting weights, pilates, and yoga which will help you maintain lean muscle mass and tone up your body, which along with neck fat exercises can be the answer in how to get rid of your double chin and achieve weight loss.
Talk with your doctor about which types of exercise would be best for you. If you have underlying medical conditions like diabetes or are overweight or obese, certain exercises may be harmful to your health. Don’t risk your safety! Your healthcare practitioner can help you determine an exercise plan that works with your health.
6. Show Your Neck Some Love
Your neck has a very important job, which is holding and supporting your 11-pound head! The neck is one of the parts of your body that can be the truth-teller about your age, so it’s essential that you take care of it.
Show your neck some love by doing the following:
Sunblock helps to protect your neck from UVA/UVB rays, which can be highly damaging to skin and cause the appearance of aging as well as wrinkles. Wrinkled skin tends to sag more, therefore increasing the appearance of neck fat.
Wash and exfoliate your neck
Many people give a lot of love and attention to their face, but the neck is often overlooked. Just as you wash and exfoliate your face, you should do the same with your neck. Wash once a day and exfoliate once a week. This will help to remove dirt and dead skin cells, which will help your body make new cells to improve your neck’s appearance as you lose weight and eat healthier!
Have better posture
Do you want to know how to get rid of double chin overnight? The right posture can make you look slimmer instantly, but the wrong posture can make you look like you’ve gained 5-10 pounds!
Simply sitting up straight and holding your head up will decrease the appearance of neck fat rather than enhance it. In turn, a good posture can be an answer on how to get rid of a double chin and improve the look of your neck.
Find some neck and skin tightening creams
If you go to your neighborhood drug store, you will find a plethora of neck and skin tightening skin creams. These products can be helpful for those who have loose, baggy, or wrinkly skin on their neck.
Choose one or two products and see how they work. Make sure to use the product as directed and try the whole bottle before you give up. To track progress, take a picture of your neck before starting each product and take another picture weekly.
While you may not notice any changes from the cream day to day, the weekly pictures can help you see if it is helping you to get rid of neck fat. As with any skincare product, be sure to test it on a small section of your skin. You don’t want to get a rash or allergic reaction from the cream, especially in the neck area!
The Bottom Line on Getting Rid of Neck Fat
Your neck does a lot for you, so show it some love by treating your body right. With healthy, fresh, whole foods, weight loss, and a little exercise, you can improve the appearance of neck fat and reduce your chances for many chronic diseases.
Neck fat is embarrassing and can make you look more aged or overweight than you actually are. Fortunately, slimming down this neck area only requires a few lifestyle changes that can help you to appear slimmer and younger, including weight loss.
As we have discussed, there are many reasons you may not be happy with your neck. While some people indeed have fat in their necks, some others may have loose skin or an underlying medical condition that needs attention.
Regardless of why you’re unhappy with your neck, consider how these six tips could help you improve the appearance of your neck. Following these tips can also help you boost your self-confidence since many of these tips help your whole body.
What have you tried to improve the appearance of your neck? Exfoliation? Weight loss? If you happen to have a great neck, what are some tip you have for people who struggle? What would you tell your child on how to care for their skin (and neck) in the long term?
Let us know your thoughts, experiences and tips in the comments below!
- Forte, Roberta et. al. The body fat-cognition relationship in healthy older individuals: Does gynoid vs android distribution matter? The Journal of Nutrition, Health & Aging, 26 August 2016.
- Assessing Your Weight and Health Risk. NIH: National Heart, Lung, and Blood Institute.
- Brady, Mark F. and Prashanth Rawla. Acanthosis Nigricans. StatPearls, 9 August 2021.
- Nguyen, Harrison P. and Rajani Katta MD. Sugar Sag: Glycation and the Role of Diet in Aging Skin. Skin Therapy Letter, 1 December 2015.
- Grecchi, Francesco et. al. A case of lipoma of lateral anterior neck treated with surgical enucleation. Dental Research Journal, December 2012.
- Accumulation of fatty tissue in the neck predicts adiposity, heart problems. News Medical, 17 February 2021.