How To Reduce Neck Fat? Tips To Lose Fat Under Your Chin


Neck fat or double chin is one of the most common problems among women around the world. Neck fat is a result of poor lifestyle and diet. According to a report, more than 70% of people have a double chin in a country alone, which makes it quite common among people. If you have neck fat or double chin, there is a chance that it is genetic and nothing related to your lifestyle.

However, getting a slim and sculpted neck is in your hands, even if your genetics are in the way. With the right amount of effort and diet, you can achieve a jawline and slim neck. Here in this article, you are going to learn the details and information about neck fat and how to get rid of it.

Why Does Fat Get Accumulated In Your Fat?

Neck Fat

Every person has a different metabolic rate and fat accumulation areas, and if you have a fatty neck, you know what one reason for it is. Usually, fat gets stored under the chin and makes your jawline disappear. This is due to the submental fat layer accumulated under your chin, which can be a source of embarrassment for you. 

Well, there are several reasons for a fatty neck, such as thyroid or gland-related issues. Simple reasons that depend on your lifestyle are poor posture, diet, or lifestyle. Women are rather more affected emotionally by a fat neck than men, as it affects their appearance in a negative way. When looking for effective ways to get rid of fat in your neck, you can add further mentioned activities to your lifestyle.

Effective Ways To Reduce Neck Fat?

Neck fat is not different from fats in other parts of your body, and getting rid of it is rather similar, and traditional methods work the best. There are techniques and activities that you can add to your lifestyle to reduce fat from your overall body and get rid of neck fat along with it. Anyway, here are all the effective ways to reduce neck fat and maintain it for a long time:

1. Try Mewing

One of the controversial yet effective methods for losing facial and neck fat, mewing is a great exercise for giving shape to your jaws. Simply put, mewing is a simple activity that is done with your tongue and can lead to lowered neck fat over time. To do this exercise, you need to keep your tongue stuck to the ceiling of your mouth all the time. At first, it might feel a little odd to keep your tongue above your palette all the time. However, over time, you can adapt to the change, and it will improve your neck posture and reduce fat at the same time.

2. Improve Your Stance

Poor posture or stance for an extended period can result in the accumulation of fat under your chin. However, if you focus on your standing and sitting posture, you can increase the movement and flexibility of your neck, resulting in less fat storage. Even if you start to lose fat from your diet and exercise, if your posture is dull, it will look as if you have a double chin and no jawline. So make sure you are standing straight and keeping your chin up all the time for better results over time.

3. Do Muscle Strength Training

One of the best ways to reduce fat from your neck is by doing neck muscle exercises. When you train your neck muscles, you start to burn fat in that area even more. Neck muscle training and exercises like neck stretches, extensions, and shrugs can help you make your neck stronger and lose fat at the same time. Moreover, these also increase the blood flow in the area, which results in more fat-burning

4. Focus On Losing Overall Body Fat

Similar to other parts of your body, neck fat can also be reduced when you lose overall body fat. When you focus on your diet and resistance training, you start to lose fat at an exponential rate. Obviously, you’ll have to lower your calorie intake and start focusing on more protein-rich foods to see significant results. A keto diet, regular fruit intake, and lean meat will only enhance the process and help you gain some muscle and lose fat effectively.

Surgical Methods For Losing Neck Fat

When it comes to surgical procedures, some of the most effective ones can help you lose fat from your neck. However, the problem with these procedures is that they will only be a temporary solution, and the appearance of your neck might change during the procedure. The two most common surgical procedures that can help you lose fat under your chin are neck lift surgery and liposuction.

Platysmaplasty or neck lift surgery is a procedure in which a surgeon will make an incision on the side of your neck and operate on tissues under your chin. This process can get expensive, and there is also no guarantee that it will look completely natural. This type of surgery is usually done on people between the ages of 40 and 65, so getting it might be the only choice they have left.

Liposuction is another procedure for reducing neck fat. However, this surgical procedure has a higher success rate. In liposuction, your surgeon will suck the fat and excess tissue from your neck through a small incision, which after recovery, will look much more natural than neck lift surgery.

The Wrap-Up

Losing neck fat is easy if you are under the age of 40, as under this age, your skin has elasticity, and it can come back to its normal place with the right effort. If you want to get rid of that chunk of fat from your neck, make sure you are following the natural tips mentioned above for a continuous period of time. In addition to that, when you lose your fat with natural processes like a better diet and exercise, the effects last longer than that from surgical methods.

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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