How To Get Rid Of Neck Fat? Best Treatments & Exercises

Many people struggle with having excess fat around their necks. This issue isn’t limited by gender or age, and it can give the appearance of being overweight or older than our actual age.

Getting rid of neck fat starts with making healthy lifestyle changes. Some people say doing exercises for your neck and chin can help reduce fat there. Also, eating well & staying active can help you lose weight all over your body, including your neck. If you want, you can also try surgical and non-surgical treatment options to get rid of neck fat. So, let’s explore the causes of neck fat & the best solutions to ‘How to get rid of neck fat. Make your neck more shapely & youthful!

What Are The Causes Of A Fat Neck? 

Following are the primary causes of a fat neck that you must be aware of – 

• Genetics – Genetics play a significant role in determining where your body stores fat, including the neck area. Some individuals are genetically inclined to store more fat in specific areas. But remember, genetics aren’t everything. By eating well, staying active, and making healthy choices, you can improve the look & health of your neck. You are not just a product of your genes, you’ve the power to shape your future.

• Dietary Choices – Eating high-calorie, processed foods can lead to weight gain, affecting every part of your body, including your neck.

• Skipping exercise – Avoiding physical activity can cause weight gain and reduce muscle tone, even in your neck.

• Posture – Bad posture, like slouching over your phone or computer, can weaken neck muscles, leading to the look of neck fat over time also known as “tech neck”.

• Drinking alcohol – Alcohol often contains lots of empty calories, which can cause weight gain and lead to fat buildup around the neck.

How To Get Rid Of Neck Fat? – Effective Neck Exercises

Some of the most effective neck exercises to make your neck more shapely and youthful are –  

1. Neck Tilts

Perform neck tilts by sitting or standing with your back straight. Slowly tilt your head to one side, bringing your ear toward your shoulder, and hold the stretch for 15 to 30 seconds. Then, repeat the same movement on the other side.

2. Neck Turns

Rotate your head to one side, looking over your shoulder, and hold this position for 15 to 30 seconds. Then, repeat the same movement on the opposite side.

3. Neck Flexion and Extension

Slowly lowering your chin toward your chest, experiencing a stretch in the back of your neck, and holding this position for 15 to 30 seconds. Then, gently lift your head back up to its original position.

4. Neck Lifts

Lie on your back with your head slightly off the edge of a bed or bench. Gradually raise your head towards your chest using your neck muscles. Hold this position for a few seconds, then lower your head back down.

5. Neck Isolations

Sit or stand with your back straight. Begin by slowly tilting your head forward, then to the side, backwards, and finally to the other side, creating a circular motion. Repeat this circular motion for 30 seconds, then reverse the direction to complete the exercise.

How To Remove Neck Fat? – Aesthetic Treatments 

Here are the best cosmetic treatment options you can consider to get that sleek, defined neck and chin –

1. Endolift

Endolift and treatments target neck fat by sculpting the submental fat under the chin and around the neck area. It typically takes only 35 to 60 minutes to finish, offering notable results after 4-12 weeks. An alternative to Endolift is Coolsculpting which freezes the neck fat using specialised applicators.

Procedure 

In the treatment, a doctor will numb the area with a specialised technique and then use a  LASER applicator to sculpt to targeted areas of neck fat. The Endolift fibre is designed for the neck and jowls, which ensure maximum effectiveness. For 4 – 6 weeks following the treatment, there is a gradual sculpting and tightening of the jowl and neck. Visible results typically begin to appear after just 4-12 weeks, giving you a slimmer and more sculpted neckline.

Benefits 

With this treatment, patients can enjoy the following benefits – 

• Reduction of up to 30-50% in neck fat and jowls within the treated area.
• Diminish the appearance of neck fat rolls.
• Tone and reshape the neck contour.
• Neck and Jowl sculpting without the requirement of invasive surgery and negligible downtime.

2. Ultrasound therapy like Ultherapy, HIFU or Sofwave

After targeting and eliminating neck fat through Endolift, Sofwave can enhance the outcomes further. This non-surgical skin tightening procedure, approved by the FDA, is designed to lift and tighten the skin around the neck and décolletage. It utilises parallel beam ultrasound technology to strengthen neck skin from deep within.

Procedure 

In the treatment, the Sofwave ultrasound applicator is utilised on the neck and jowls to stimulate the natural production of collagen and elastin. This involves sending parallel beams of ultrasound energy through the skin to initiate the synthesis of these crucial proteins, vital for maintaining skin firmness & lift. For 3 to 6 months, these proteins gradually restore themselves, resulting in firmer, toned, and more youthful-looking neck skin. Combining Sofwave with Endolift offers an effective solution for addressing the appearance of neck fat, because of its skin tightening & lifting effects, with negligible downtime. It eliminates sagging or drooping neck skin and promotes a more streamlined & contoured appearance. So, if you’re looking for the best non-surgical treatment, opt for Sofwave treatment in London & get amazing results.

Benefits 

Patients can achieve multiple benefits with this treatment, such as – 

• Tighten sagging skin & reduce laxity in the neck area. 
• Restore collagen and elastin stores, which contribute to a more youthful appearance. 
• Help contour and streamline the neck shape. 
• No surgery or downtime, which makes it a convenient option for those seeking neck rejuvenation.

3. Radiofrequency (RF) 

Radiofrequency (RF)  is a non-invasive treatment that uses electric currents via an electrode to create electromagnetic waves, which move at light speed. Unlike standard electrical current, it ensures it doesn’t disrupt the skin’s neuromuscular mechanism. This safety feature allows RF to be effectively applied in various cosmetic treatments such as skin tightening & more. It offers a cost-effective and quicker alternative to plastic surgery, which costs more & takes longer to heal.

Procedure

When radiofrequency goes through the skin, it goes deep into the layers below, making heat (about 50–75°C). This heat makes collagen tighten quickly and your skin looks tighter right away. It also helps make new collagen, which keeps your skin tight for a longer period. Radiofrequency sessions are painless and usually take 20 to 40 minutes.

You can also pair radiofrequency with other treatments like Sculptra, Ellanse and dermal fillers for a better facial treatment that deals with sculpting your jawline simultaneously.

Benefits

• You can anticipate it to help lift, firm, and tone your neck, reducing the look of a double chin. 
• It can make your skin look fresher and healthier by boosting collagen and giving you a nice glow.
• It’s great for breaking up fat cells and tightening sagging skin and it’s a non-invasive treatment with zero pain.

4. Neck Lift

Neck lift surgery can remove extra fat and sagging skin from your neck. It also tightens the neck muscles. This surgery might be a good option if you have sagging skin due to ageing or weight loss.

Procedure

A neck lift is a surgical solution crafted to tackle not just surplus fat but also dry skin and weakened muscles in the neck area. It involves making incisions behind the ears or beneath the chin. Through these openings, the surgeon can tighten underlying muscles, eliminate excess fat & reposition the skin to achieve a smoother, more youthful look. 

This highly effective operation not only rejuvenates your appearance but also creates a sculpted neck, offering the illusion of a slimmer profile.

Benefits 

The benefits of a neck lift last much longer than nonsurgical treatments and include:

• A more defined jawline.
• Firmer, smoother skin.
• A slimmer neck profile.
• A more youthful look.

5. Morpheus8 

Morpheus8 is an advanced treatment option for facial and bodily remodelling and contouring. It operates by penetrating deeply into the skin & fatty tissue, effectively reshaping the ageing face or body into a smoother, more desirable appearance, suitable for all skin tones.

Procedure

Morpheus8 is a great option for those worried about surgery. It targets stubborn fat pockets (especially in the neck area) using fractional RF technology. It uses microneedles that heat up and dissolve fat cells, which are then naturally eliminated by the body over time. The treatment is FDA-approved & considered very safe. Recovery time is short, meaning you can go back to your normal routine quickly.

Morpheus8 doesn’t give as big results as surgery, but it still makes a noticeable difference. You’ll start seeing changes in about 3 to 4 months. For the best results, try it two to three times.

Benefits 

• Morpheus8’s micro-needling boosts collagen and elastin production, which are important for keeping the skin looking young and healthy.
• By combining microneedling and RF energy, Morpheus8 targets deeper layers of the skin, smoothing out fine lines, wrinkles & acne scars. 
• Morpheus8 contracts fat and connective tissue, offering a non-surgical way to lift and contour the face and body. It is a less invasive option compared to traditional surgical treatments.

In Conclusion

To eliminate neck fat, the best method is to shed excess weight through a balanced diet & regular exercise. If you cut down on unhealthy snacks, drink enough water, and eat lots of lean protein and veggies, you’ll probably see less fat in your neck and body. But, sticking to these changes can be tough, right?

That’s where aesthetic treatments come in. If getting rid of neck fat is important to you, but you’ve struggled to lose weight before, a perfect aesthetic treatment could be just what you need. Discuss it with your doctor and find the perfect solution to your question ‘How can I get rid of neck fat?’

To know the best solutions to ‘How to get rid of double chin?’, check out our detailed guide and make your chin more attractive. 

Frequently Asked Questions

Q: Do neck exercises work for reducing neck fat? 

A: Yes. Neck exercises are effective when combined with a nutritious diet and regular physical activity. Dedicated neck exercises can help in reducing neck fat & achieving a more defined jawline.

Q: How do I get rid of neck fat quickly?

A: To slim down any excess fat in your neck, stick to a healthy diet and exercise routine. But remember, achieving results takes time. Cosmetic treatments also take time to show the best results possible. 

Q: Will my neck fat go away if I lose weight? 

A: Weight gain is commonly associated with a double chin, but you don’t need to be overweight to have one. Submental fat, known as a double chin, occurs when there’s a layer of fat beneath the chin. Since weight gain is a significant factor, shedding pounds may help reduce it.

Q: Why do I have neck fat even though I’m thin?

A: If you’re skinny but have neck fat, it’s likely due to genetic factors causing your body to store extra fat around your jawline. This isn’t uncommon, but it can be challenging to address solely through diet and exercise.