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Do you have a double chin? If so, don’t worry; you’re not alone. Many people are plagued by neck fat, which can be tough to eliminate. But don’t give up hope – there are things you can do to help reduce the appearance of neck fat.

What Is Neck Fat and What Are the Causes?

Neck fat, also known as submental fat, is a common cosmetic concern. Although it can affect people of any weight, it is often more noticeable in those who are overweight or obese. There are several causes of neck fat, including poor diet and lifestyle choices. For example, excess calories can lead to weight gain, which can then cause the appearance of neck fat. A sedentary lifestyle can also contribute to developing neck fat, as can aging. The good news is that there are several ways to get rid of neck fat. For instance, exercise can help burn calories and promote healthy weight loss.

Several nonsurgical treatment options are available for those struggling to lose weight, such as cryolipolysis and radiofrequency ablation. In addition, with the help of a skilled aesthetician, almost anyone can achieve a smoother, more youthful-looking neckline.

How to Tell if You Have Neck Fat

A double chin, or submental fat, is a common condition when a layer of fat builds below your chin. This can happen due to weight gain, aging, or genetics. If you’re concerned about excess fat in this area, there are some key indicators to look for.

  • First, take a close look in the mirror. Seeing a pronounced curve where your neck meets your jawline is a good sign that you have neck fat.
  • Another way to tell is by feeling any excess softness or fullness under your chin. If you can pinch more than an inch of skin, this is another indicator that you have neck fat.
  • Finally, if your chin wobbles when you move your head from side to side, this is another telltale sign.

If you’re concerned about neck fat, there are some lifestyle changes you can make to reduce it. Exercising and eating a healthy diet will help to improve your overall appearance, and there are also some targeted exercises you can do to tone the muscles in this area.

6 Best Exercises for Getting Rid of Neck Fat

Are you self-conscious about the excess fat around your neck? You’re not alone. Many people struggle to get rid of neck fat, even after trying diet and exercise. The good news is that some specific exercises can help. Here are six of the best.

Neck Circles

This is a simple yet effective exercise. Start by sitting or standing tall with your shoulders relaxed. Then, slowly rotate your head in a circle, keeping your chin up and back straight. Complete 10-15 rotations in each direction.

Jaw Clenches

This exercise works the muscles in your jaw and neck. Start by sitting or standing tall with your mouth closed. Next, slowly clench your teeth and hold for 5 seconds. Then, release and relax your jaw. Repeat 10-15 times.

Neck Lifts

This exercise works the deep neck muscles. Begin by resting on your back with your head and shoulders elevated above the ground. Next, lift your head up slowly until you feel a mild stretch in your neck muscles. Hold for 5 seconds before gradually lowering back to the starting position. Repeat 10-15 times more.

Fish Lips

This exercise works the muscles around your mouth and chin. Start by sitting or standing with your shoulders relaxed. Next, pucker your lips as if you were trying to kiss a fish, hold for 5 seconds, then release. Repeat 10-15 times.


The mouthwash exercise is simple and effective for toning your cheeks and reducing the look of a double chin. Furthermore, its descriptive name makes it easy to grasp and follow.

Consider washing your mouth with minty mouthwash. Then, do the same technique, but this time fill your mouth with air and swish it for 5 to 10 minutes. Repeat this five times a day to help tone your cheeks and lessen the look of a double chin.

Diet Tips for Reducing Neck Fat

As we age, it’s not just our waistlines that tend to expand. For many people, the neck accumulates fat, resulting in a “double chin.” While there’s no way to spot-reduce fat from specific areas of the body, some diet and lifestyle changes can help you slim down your neck.

  • First, make sure you’re getting enough protein. Protein helps to build lean muscle tissue, which can help to burn more calories and reduce overall body fat. Aim for at least 20 grams of protein per meal. Good protein sources include lean meats, eggs, beans, and nuts.
  • Second, cut back on sugary and high-fat foods. These foods tend to be high in calories and low in nutrients so they can contribute to weight gain. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, and whole grains.
  • Finally, stay hydrated by drinking plenty of water throughout the day. Dehydration can contribute to bloating and water retention, so staying hydrated is essential. Aim for eight 8-ounce glasses of water per day.

Following these diet tips can help reduce the amount of fat around your neck and improve your overall health.


Neck fat can be unsightly and make you self-conscious, but it is also a health hazard. If you are concerned about your neck fat, consult a doctor to see the best action for you. There are many ways to get rid of neck fat, from diet and exercise to surgery. It is crucial to find the best method for you and stick with it.

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