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How To Get Rid of Neck Fat

How To Get Rid of Neck Fat

It’s not uncommon to find yourself scrutinising your reflection and being bothered by the accumulation of fat around your neck. Often referred to as a ‘double chin’, this can affect both your appearance and self-esteem. But fear not, this blog aims to help you understand how to get rid of neck fat effectively, ensuring you regain confidence in your body image.

Understanding Neck Fat

The development of neck fat, or the dreaded ‘double chin’, is influenced by several factors, such as genetics, lifestyle, and hormonal imbalances. Primarily, a sedentary lifestyle coupled with poor dietary choices often results in weight gain, which can include the neck region.

The aging process also plays a pivotal role. With age, our skin loses its elasticity, making fat cells more noticeable. Hormonal changes, especially those occurring during pregnancy or menopause, can affect the distribution of fat in the body.

Identifying Excess Neck Fat

Recognising excess neck fat involves a blend of visual and physical assessments. A noticeable double chin or saggy skin beneath your chin and around your neck are visual indicators of extra fat in the area.

Here are some simple physical assessments you can execute at home:

  1. Neck Measurement: One way to identify excess neck fat is by measuring your neck circumference and comparing it with the recommended norms for your age and gender.
  2. Body Mass Index (BMI): Neck fat is often a sign of being overweight, making your BMI a useful tool in determining whether you’re carrying extra weight in your neck area.
  3. Mirror Check: Observe your neck at different angles while tilting your chin down or rotating your head from side to side. Try pinching the skin under your chin. If you can grasp a lot of skin, it may indicate excess submental fat cells.
  4. Clothing Fit: If you’re experiencing a tight feeling while wearing shirts or necklaces, it might suggest an increase in neck fat.

Surgical Options for Neck Fat Reduction

If sagging skin or a double chin is impacting your self-confidence, you might be considering surgical procedures for double chin removal. These include liposuction and neck lift surgery. However, it’s important to consult with a qualified and experienced plastic surgeon before deciding on any surgery.

Non-Surgical Alternatives

Contrary to popular belief, surgery isn’t your only option. Non-surgical cosmetic solutions can also be effective in dealing with neck fat.


CoolSculpting is a neck fat treatment that freezes submental fat across the neck and double chin. It’s a procedure designed to contour the body without surgery or downtime, making it appealing to many Australians looking to address localised fat pockets.

Laser Therapy

Laser therapy, also known as laser lipolysis or laser fat reduction, is a non-invasive cosmetic procedure aimed at reducing localised fat deposits in various areas of the body, including the neck. It’s a popular option for individuals seeking to contour their bodies.

Neck Exercises: A Natural Approach

Exercising the muscles in your neck can improve muscle tone, enhance your overall neck strength, and reduce the appearance of sagging. However, it’s essential to approach neck exercises with caution to avoid strain or injury. If you have any pre-existing neck conditions, you should seek proper medical advice from a doctor or physio before starting a new exercise routine.

Here are some targeted exercises to help reduce neck fat:

Neck Tilts

Sit or stand with your spine straight. Slowly tilt your head to one side, bringing your ear towards your shoulder while keeping your shoulders relaxed. Hold this position for a few seconds, then return to the starting position and repeat on the other side.

Neck tilts help stretch and strengthen the muscles on the sides of your neck, promoting flexibility and toning.

Again, maintain good posture while sitting or standing. Slowly turn your head to one side as far as comfortable, then return to the centre and repeat on the other side. Neck turns target the muscles responsible for rotation, enhancing flexibility and helping reduce tension in the neck.

Start in a seated or standing position with your spine aligned. Gently lower your chin towards your chest, feeling a stretch in the back of your neck. Then, slowly tilt your head back, looking towards the ceiling, and return to the starting position. This exercise stretches and strengthens the muscles in the front and back of the neck, promoting overall neck flexibility and reducing stiffness.

Isometric neck exercises involve applying resistance without moving the head. For example, place your hand on your forehead and gently push your head forward while simultaneously resisting the movement with your neck muscles. Isometric exercises can effectively strengthen neck muscles without the need for equipment, helping to improve muscle tone and stability.

Lie on your back with your head resting comfortably. Slowly lift your head off the ground, bringing your chin towards your chest, then lower it back down. Neck lifts target the muscles in the front of the neck, contributing to improved muscle definition and potentially reducing neck fat when combined with overall weight loss efforts.

Stand with your feet shoulder-width apart and keep your spine straight. Gently move your head in various directions, such as up and down, side to side, and in circles, focusing on isolating the movement to your neck. Neck isolations help improve the range of motion and mobility in the neck, which can be beneficial for reducing tension and promoting overall neck health.

Incorporating these targeted exercises into your regular workout routine, along with maintaining a balanced diet and overall healthy lifestyle, can contribute to reducing neck fat and improving neck muscle tone and definition over time. However, it’s essential to consult with a healthcare professional before starting any new exercise regimen.

Lifestyle Changes to Lose Neck Fat

The most straightforward approach to getting rid of neck fat involves a combination of healthy eating and regular exercise. By cutting back on junk food snacks, drinking enough water, and eating a diet of lean protein and vegetables, you’ll likely see improvements in both neck and body fat.

The Role of Weight Loss Programs

If losing neck fat is a priority for you, but you haven’t been able to make weight loss stick in the past, a weight loss program might be just what you’re looking for. At My Weight Loss Clinic, we offer medical weight loss solutions to patients across Australia via telehealth consultations. Our initial appointment is bulk billed by Medicare, ensuring you’re getting high-quality care at an affordable price.

Our three-stage program is a medical pathway for long-term weight loss, designed by Australian practitioners and dietitians. With proven treatments that help you lose weight, and lifestyle coaching to help you keep it off in the future, it’s more than just weight loss – it’s about making you feel confident and empowered in your own body.

A Tailored Approach with My Weight Loss Clinic

Getting rid of neck fat involves a multi-faceted approach, combining lifestyle changes, exercises, and potentially medical procedures. It’s important to remember that everyone’s body is different, and what works for one person may not work for another. As such, it’s important to consult with a healthcare professional, like the team at My Weight Loss Clinic to develop a personalised plan that suits your unique needs and lifestyle.

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