Neck Fat

Having neck fat can be extremely annoying to deal with. You might have it because of your genetics, or you could have excess neck fat due to your lifestyle.

It sometimes feels like no matter what you do, the fat just won’t go away. Although having neck fat is a good indicator of weight gain, it’s not always the case. Other factors such as genetics, aging, and diet can all play a role.  Sometimes neck fat is caused by underlying issues like fluid retention, which can have a whole host of causes, many of them medical.

However, it is still possible to see thinner individuals with neck fat. So, what are some ways that you can get rid of neck fat?

  • Reducing alcohol consumption
  • Going on a Ketogenic diet
  • Undergoing surgery
  • Neck stretches, exercises, and cardio

4 Tips to Get Rid of Neck Fat

Reduce Alcohol Consumption

Alcohol, as we all know, is bad for your overall health, but did you know that it can disproportionately contribute to gaining neck fat? The reason you always feel thirsty when you consume alcohol is that it dehydrates your body, and this includes your skin. If you aren’t consuming enough water, whether you’re drinking alcohol or not, you’re preventing your body from being able to remove toxins through your skin. This can cause damage and premature aging.

As a result, you’re more susceptible to gaining neck fat. Alcohol may also cause you to feel and look bloated, especially around your face. That is why when you are drinking alcohol or recently have, it may appear that you have more neck fat than you really do.

Although it’s impossible to quantify how much alcohol you can consume without having it contribute to gaining neck fat, you’re better off not drinking any at all. Of course for some people, that may be easier said than done.  If you feel you have a dependency on alcohol, please get some help which is readily available.

If you are able to back-off on your alcohol through discipline and habit change, try to get down to several nights per week with no alcohol.  You will probably find your overall puffiness in your face and neck subsides relatively quickly.

Adopt a Ketogenic Diet

In short, the famous Ketogenic diet incorporates low consumption of carbohydrates, high consumption of healthy fats, and adequate consumption of proteins. The main idea of this diet is to receive more calories through the high-fat and protein-rich food and beverages you consume as opposed to high-carb options like rice, pasta, beans, bread, and so on. This diet also prohibits you from consuming any alcohol, which is a contributor to neck fat as mentioned above.

If you need a little coaching, we recommend the 28-Day Keto Challenge (Find it here).  It is a great resource that includes some active coaching as well as detailed tips on everything from what to eat, what to avoid, and how to incorporate small lifestyle changes for big gains.

So, how will going on a ketogenic diet get rid of neck fat? Well, when you eat fewer carbs every day, your body will quickly run out of blood sugar to energize your body. It will then turn to stored fat and protein, causing you to lose weight. This process will leader to quicker weight-loss compared to other diets. Since weight-gain is a good indicator of neck fat, this diet is a great way to get rid of it.

There are many online resources to help you follow a Ketogenic diet based on your weight, age, fitness level, and more. Healthline provides an excellent overview of what the Keto diet is, the types of Keto diets you can go on, health benefits, a basic meal plan, and more. If you plan on going on the diet, here are some foods you’ll want to eat and avoid, gathered from Healthline, Health, and EatingWell.

Foods to eat on the Ketogenic diet

  • Meat such as steak, chicken, turkey, and other red meat.
  • Seafood such as salmon, tuna, clams, mussels, and squid.
  • Low-carb vegetables such as spinach, broccoli, cauliflower, bell peppers, and kale.
  • Low-sugar fruits such as blackberries, blueberries, and strawberries, coconuts, tomatoes, and avocado.
  • Pastured or whole eggs.
  • Butter and cream.
  • Dark and unsweetened chocolates and cocoa powder.
  • Unprocessed cheese such as blue, mozzarella, cheddar, and cottage.
  • Plain Greek yogurt.
  • Nuts and seeds such as cashews, walnuts, flax, pumpkin, chia seeds, and almonds.
  • Healthy oils such as coconut and avocado oil, and extra virgin olive oil.

Foods to avoid on the Ketogenic diet

  • Junk food such as pizza, cake, ice cream, french fries, cookies, candy, and sodas.
  • Grains and starches such as rice, pasta, and cereal.
  • Starchy and root vegetables such potatoes, carrots, corn, and pumpkin.
  • High sugar fruits such as bananas, mangos, and pears.
  • Beans and legumes such as chickpeas, peas, and lentils.
  • Honey, syrup, and other sugary and sweetened foods.
  • Alcohol including wine and beer.

Plastic Surgery for Neck Fat

This would not be a complete article if we did not at least mention surgery.  While it is an expensive and involved way to combat neck fat, it is indeed one of the things you can consider.

Although the word “surgery” may seem frightening at first, the procedures are very straight-forward. There are various procedures you can undergo such as liposuction, facelifts, and neck lifts. During these procedures, you’re usually given anesthesia so you don’t have to worry about feeling pain during the operation. Post-procedure, you will most likely experience bruising and swelling around your neck area for about 2 weeks. Luckily, most people will be able to head to work between 1 and 2 weeks. So how do each of the surgeries work?

  • Liposuction will be done under the chin to remove excess fat from the chin, neck, and jowls. This will give you a more contoured look. You also have the option of combining this procedure with a chin implant to give yourself a more defined jawline. The cost of this type of liposuction can range anywhere from $1,000 to over $5,000.
  • A facelift, otherwise known as rhytidectomy, also removes excess fat around the neck. Facelift procedures often tighten the muscles around the face to give a more youthful, smoother, and firmer look. The cost of doing a facelift can go beyond $7,000, however mini-facelifts can start at $3,500.
  • A necklift procedure will remove excess skin and tighten the muscles around the neck. Overall, this improves the contours of both your neck and chin, giving you a more contoured and defined jawline. A necklift can cost anywhere from $3,000 to over $8,000.
neck fat exercises

Neck Stretches, Exercises, and Cardio

The final and more natural way of getting rid of neck fat is by doing neck stretches, exercises and incorporating cardio with your diet. It’s important to note that there is no way to target a specific area on your body to burn fat, and this includes your neck. Doing neck stretches and exercises will stimulate your neck muscles to help burn fat around the area. Cardio will supplement these by burning overall fat around your body, including your neck.

If you need a little boost or structure, the Forward Head Posture Fix Program (here) is a good guide. It helps people with overall neck and head posture issues, but can be a great way to correct a fat-appearing neck because it engages the neck, head, and face muscles in a very corrective and productive way.

As for broader cardio, do it.  You don’t have to make cardio difficult; simply do 30 to 45 minutes of some form of cardio 3 to 5 times a week, whether it be walking, jogging, skipping, swimming, low-intensity cardio, and so on.

Before performing any neck exercise, stretch your neck by choosing 5 stretches and holding each one between 5 and 10 seconds. Then, choose 6 to 8 neck exercises to perform and repeat each one 10 to 15 times or until you’re tired and sore. If you feel pain or sick at any point, stop exercising immediately. Also, consult with your doctor or a medical professional to make sure it’s safe for you. Some of the best neck exercises to perform include:

  • Sky kisses: Head tilted back, pretend to kiss the sky and hold.
  • Jaw raises: Head tiled back, slowly push your jaw towards the sky and hold.
  • Neck glides: Standing with your neck straight, slowly move your neck forward and hold.
  • Neck extensions: Slowly move your head backwards and hold, and then forwards and hold.
  • Resistance presses: Place your hands on your forehead and then move your head forwards while using your hands to keep your head in place.

Final Tip for Men: Choose Your Business Attire Wisely

For men, the days of wearing a suit and tie to work seem to be going away.  If you are still in an industry where a tie is required, be sure you have shirts that provide enough neck space so you don’t have your shirt collar creating its own little muffin top.  A shirt that pinches in around the neck creates the neck fat to hang over it, making it appear more pronounced.  It is not a good look.

Instead, opt for an open collar, or if you must, go with the larger necked shirt.

This tip won’t actually help you reduce neck fat, but it will most certainly make the neck fat you have less noticeable while you take steps to address the root cause issues!

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About the Author

Tasha Klettenberg

Tasha Klettenberg