{"id":66367,"date":"2024-10-15T07:08:52","date_gmt":"2024-10-15T07:08:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66367"},"modified":"2024-10-15T07:08:52","modified_gmt":"2024-10-15T07:08:52","slug":"how-to-get-rid-of-neck-fat","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/","title":{"rendered":"How To Get Rid of Neck Fat: 7 Exercises To Do At Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#What_Is_The_Cause_of_Neck_Fat\" >What Is The Cause of Neck Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#How_To_Get_Rid_of_Neck_Fat\" >How To Get Rid of Neck Fat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Eat_in_a_calorie_deficit\" >Eat in a calorie deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Eat_whole_nutritious_foods\" >Eat whole, nutritious foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Exercise_regularly\" >Exercise regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Improve_posture\" >Improve posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#How_To_Slim_Down_Your_Neck_With_Exercise\" >How To Slim Down Your Neck With Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#How_to_Get_Rid_of_Neck_Fat_with_Exercise\" >How to Get Rid of Neck Fat with Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Ball_Exercise\" >Ball Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Chin_Retractions\" >Chin Retractions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Neck_Stretch\" >Neck Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Head_Tilts\" >Head Tilts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Pucker_Up\" >Pucker Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Tongue_Press\" >Tongue Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Jaw_Release\" >Jaw Release<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Why_Is_My_Neck_Fat_But_Im_Skinny\" >Why Is My Neck Fat But I&#8217;m Skinny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#How_to_Get_Rid_of_Neck_Fat_Fast_In_a_Week\" >How to Get Rid of Neck Fat Fast In a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Is_Neck_Fat_Permanent\" >Is Neck Fat Permanent?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#How_To_Remove_Neck_Hump_Fat\" >How To Remove Neck Hump Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#How_Can_I_Slim_The_Back_of_My_Neck\" >How Can I Slim The Back of My Neck?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#How_To_Fix_Jawline_and_Double_Chin\" >How To Fix Jawline and Double Chin?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Improving appearance can do wonders for confidence and self-esteem. One common area people struggle with is neck fat. Whether it&#8217;s due to genetics or lifestyle choices, excess fat on the neck can make us feel self-conscious and uncomfortable.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_Rid_Of_Neck_Fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, there are some simple exercises that can help reduce the appearance of neck fat and improve the overall appearance of our neck muscles. These exercises can easily be done at home, making it easy to incorporate into our daily routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We should emphasize that spot reduction (which is when we try to reduce fat in a specific area of our body) is not possible. Instead, these exercises will help strengthen the muscles in our neck, which, when combined with a healthy diet and overall exercise, can help reduce the appearance of neck fat.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Cause_of_Neck_Fat\"><\/span><b>What Is The Cause of Neck Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Neck fat is caused by an accumulation of fat in the neck and chin area. This can be due to various factors, including being overweight and having a sedentary lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Genetics plays a role in where we tend to store fat on our bodies (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/01\/190121103400.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That said, you find that some people are more prone to having excess fat in their neck area, compared to others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Age can also contribute to the development of neck fat. As we get older, our skin loses elasticity and the muscles in our neck may become weaker, causing sagging and the appearance of a double chin (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/003998.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Poor posture and weak neck muscles can also contribute to the appearance of neck fat. When our muscles are not strong enough to hold up our head properly, it can create a double chin effect (<\/span><a href=\"https:\/\/pharmeasy.in\/blog\/what-causes-double-chin-research-based-insights\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of these causes can be addressed through lifestyle changes and an active lifestyle that results in weight loss.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_Rid_Of_Neck_Fat\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Rid_of_Neck_Fat\"><\/span>How To Get Rid of Neck Fat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You lose neck fat by losing overall body weight. This principle applies to losing fat in any area of our body. When we lose weight, we lose it all over our bodies, including the neck area.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_Rid_Of_Neck_Fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66051\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-3-1024x554.png\" alt=\"How To Get Rid Of Neck Fat\" width=\"770\" height=\"417\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-3-300x162.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-3-1700x920.png 1700w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Essentially, you should make these changes to lose neck fat naturally:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_in_a_calorie_deficit\"><\/span><b>Eat in a calorie deficit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your maintenance calorie needs are 2000, aim to eat at least 500 fewer calories per day. This will result in a steady weight loss of about 1lb per week (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Remember that maintenance calories are specific to each individual. It is best to calculate your basal metabolic rate (the amount of calories your body burns to keep its vital organs alive) and then monitor your daily calorie expenditure\/intake. This will be the best way to be sure that you are eating in a calorie deficit, while still eating enough calories to allow your body to function as it should.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_whole_nutritious_foods\"><\/span><b>Eat whole, nutritious foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Focus on eating a balanced diet that includes lean proteins, fruits, vegetables, and healthy fats. Avoid processed and high-fat foods, as these make maintaining a calorie deficit more challenging (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/healthy-eating\/index.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_regularly\"><\/span><b>Exercise regularly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To increase your daily caloric expenditure and to create a bigger calorie deficit, incorporate regular exercise into your routine (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/physical-activity\/index.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This can include cardiovascular exercises like running or biking, as well as strength training exercises that target the muscles in your neck and chin area.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improve_posture\"><\/span><b>Improve posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By keeping your neck and back muscles strong, you can prevent sagging in your neck area. Exercises like chin retractions and shoulder rolls can help improve posture and strengthen these muscles (<\/span><a href=\"https:\/\/pharmeasy.in\/blog\/what-causes-double-chin-research-based-insights\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following these recommendations, you will not only increase your likelihood of reducing the appearance of neck fat, but also improve your overall health and well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our previous blog<\/span><a href=\"https:\/\/betterme.world\/articles\/exercises-to-tighten-neck\/\"><b> Exercises To Tighten Neck <\/b><\/a><span style=\"font-weight: 400;\">we discussed exercises to get rid of back fat in detail.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Slim_Down_Your_Neck_With_Exercise\"><\/span><b>How To Slim Down Your Neck With Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The surest way <a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-slim-neck\/\">to slim down your neck<\/a> with exercise is to engage in at least 30 minutes of cardiovascular exercise daily. This can include brisk walking, running, dancing, or any other activity that gets your heart rate up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to cardio, a consistent strength training program will increase your muscle mass, which helps in burning fat and boosting your metabolism. Incorporating neck-specific exercises can also help target the muscles in this area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are seven exercises that you can do at home to slim down your neck:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ball exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin retractions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Head tilts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pucker up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tongue press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jaw release<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Let&#8217;s review each exercise in detail.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_Rid_Of_Neck_Fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-65958\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/234-1-1024x576.png\" alt=\"How To Get Rid Of Neck Fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/234-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/234-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/234-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/234-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/234-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Rid_of_Neck_Fat_with_Exercise\"><\/span>How to Get Rid of Neck Fat with Exercise<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ball_Exercise\"><\/span><b>Ball Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ball exercise is a movement that involves using a small, round object to exercise your neck muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight in a chair and place a ball, such as a tennis ball or therapy ball, under your chin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the ball down lightly with your chin and hold for 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the pressure and relax for 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement 10 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chin_Retractions\"><\/span><b>Chin Retractions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chin retractions involve pulling your chin back and holding this position for a few seconds. The chin has a set of muscles that help you swallow food, and retraction exercises work to strengthen these muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand with good posture, keeping your head level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly pull your chin in towards the back of your neck, without tilting your head down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 seconds, then relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10 repetitions.<\/span><\/li>\n<\/ol>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/groin-stretches\/\">Perform These Groin Stretches to Improve Flexibility<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Neck_Stretch\"><\/span><b>Neck Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The neck stretch is a simple exercise that can be done anytime, anywhere. This can help alleviate tension and stiffness in the neck muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with good posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly tilt your head to one side, bringing your ear towards your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 10 seconds, then repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for a total of 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Head_Tilts\"><\/span><b>Head Tilts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Head tilts involve tilting your head back and forth while keeping your neck muscles engaged. Not only does this exercise engage neck muscles, but it also strengthens the muscles that support your head and spine.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand with good posture, keeping your head level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly tilt your head back, looking towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 10 seconds, then return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat in the opposite direction by tilting your chin towards your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a total of 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_Rid_Of_Neck_Fat\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pucker_Up\"><\/span><b>Pucker Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pucker up exercise involves puckering your lips and stretching out the neck muscles as you hold this position. It can also help reduce tension in the jaw and neck area, as well as potentially eliminating the appearance of a double chin.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand with good posture, keeping your head level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pucker your lips as if you were going to kiss someone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 seconds, then relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for a total of 10 repetitions.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_Rid_Of_Neck_Fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-11-1024x576.png\" alt=\"How To Get Rid Of Neck Fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-11-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/4-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tongue_Press\"><\/span><b>Tongue Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tongue press exercises work the muscles in the front of your neck and can help improve overall neck strength and appearance.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand with good posture, keeping your head level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stick out your tongue as far as possible while looking straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 10 seconds, then relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for a total of 10 repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jaw_Release\"><\/span><b>Jaw Release<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The jaw release exercise helps strengthen the muscles in your jaw and neck, over time, this could be a great way to\u00a0 reduce tension and appearance of a double chin.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand with good posture, keeping your head level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your lower jaw forward until you feel a stretch in your chin area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 seconds, then relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for a total of 10 repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-lose-neck-fat-fast-in-a-week\/\"><b>How to Lose Neck Fat Fast in a Week <\/b><\/a><span style=\"font-weight: 400;\">has more challenging exercises you can try.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_My_Neck_Fat_But_Im_Skinny\"><\/span><b>Why Is My Neck Fat But I&#8217;m Skinny?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many of our physical features are determined by genetics, and the distribution of fat in our bodies is no exception. Some people are just genetically predisposed to store more fat in certain areas, including the neck.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, what you may be termed as neck fat may just be excess skin or muscle mass that gives the appearance of a <a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-neck-skin-after-weight-loss\/\">thicker neck<\/a>. This can also be affected by factors like age, diet, and lifestyle habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is important to remember that being &#8220;skinny&#8221; does not always equate to being healthy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining a balanced diet and incorporating regular exercise into your routine are essential for overall health and well-being. So even if you are skinny with neck fat, it&#8217;s still important to make healthy lifestyle choices to reduce the risk of health issues in the future.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/5-flexibility-exercises\/\">5 Flexibility Exercises for a More Supple You<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Rid_of_Neck_Fat_Fast_In_a_Week\"><\/span><b>How to Get Rid of Neck Fat Fast In a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can&#8217;t lose fat in a week. Fat loss is a fairly slow process and requires consistency over a prolonged period of time. However, by incorporating the exercises mentioned above into your daily routine and following a balanced diet, you can gradually reduce neck and body fat over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience significant discomfort, consult with a medical professional to determine if there are other options are suitable for you. But even with medical procedures, you need to stick to eating right and exercising not to gain the fat back. That means, it is best to try to change your lifestyle before going for something drastic like a medical procedure.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_Rid_Of_Neck_Fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66039\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/10-8-1024x576.png\" alt=\"How To Get Rid Of Neck Fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/10-8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/10-8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/10-8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/10-8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Neck_Fat_Permanent\"><\/span><strong>Is Neck Fat Permanent?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fat on any part of the body can be reduced with exercise and a healthy diet. Consistency is key, as it may take time to see results in certain areas like the neck.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_To_Remove_Neck_Hump_Fat\"><\/span><strong>How To Remove Neck Hump Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neck hump fat can be lost in the same way as fat on other areas of the body &#8211; through a combination of a healthy diet, cardiovascular exercise, strength training, and targeted neck exercises. Remember to also maintain proper posture and engage in activities that promote good neck and spine health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/betterme.world\/articles\/exercises-for-saggy-neck\/\"><b>Exercises For Saggy Neck <\/b><\/a><span style=\"font-weight: 400;\">\u00a0article has more information on this.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Can_I_Slim_The_Back_of_My_Neck\"><\/span><strong>How Can I Slim The Back of My Neck?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can slim the back of your neck by losing weight, and engaging in posture exercises. To lose weight, focus on a balanced diet and incorporate regular physical activity into your routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for posture exercises, try chin retractions and head tilts as mentioned above, as well as incorporating core strengthening exercises which can also improve overall posture.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_To_Fix_Jawline_and_Double_Chin\"><\/span><strong>How To Fix Jawline and Double Chin?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Facial exercises, such as the pucker up and tongue press exercises, can help strengthen muscles in the jaw and neck area to improve jawline definition and reduce a double chin appearance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, maintaining a healthy weight through diet and exercise can also contribute to a more defined jawline.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_Rid_Of_Neck_Fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Neck fat is a common concern, but it can be reduced through a combination of healthy eating and regular exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following the recommendations outlined in this guide and incorporating neck-specific exercises into your routine, you can slim down your neck and improve your overall health and well-being.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to have realistic expectations; results may not be immediate, and you may need more targeted procedures if you have a significant amount of fat in your neck.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Improving appearance can do wonders for confidence and self-esteem. One common area people struggle with is neck fat. Whether it&#8217;s due to genetics or lifestyle choices, excess fat on the neck can make us feel self-conscious and uncomfortable. Fortunately, there are some simple exercises that can help reduce the appearance of neck fat and improve [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":66368,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,62],"tags":[],"coauthors":[123,246],"class_list":["post-66367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Get Rid of Neck Fat: 7 Exercises To Do At Home - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW TO GET RID OF NECK FAT \u27a4 Learn about genetics, healthy lifestyle choices, and approaches that can also contribute to a slimmer neck.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Get Rid of Neck Fat: 7 Exercises To Do At Home\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW TO GET RID OF NECK FAT \u27a4 Learn about genetics, healthy lifestyle choices, and approaches that can also contribute to a slimmer neck.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1\"},\"headline\":\"How To Get Rid of Neck Fat: 7 Exercises To Do At Home\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/\"},\"wordCount\":1774,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Improving appearance can do wonders for confidence and self-esteem. One common area people struggle with is neck fat. Whether it's due to genetics or lifestyle choices, excess fat on the neck can make us feel self-conscious and uncomfortable.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, there are some simple exercises that can help reduce the appearance of neck fat and improve the overall appearance of our neck muscles. These exercises can easily be done at home, making it easy to incorporate into our daily routine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We should emphasize that spot reduction (which is when we try to reduce fat in a specific area of our body) is not possible. Instead, these exercises will help strengthen the muscles in our neck, which, when combined with a healthy diet and overall exercise, can help reduce the appearance of neck fat.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Cause of Neck Fat?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Neck fat is caused by an accumulation of fat in the neck and chin area. This can be due to various factors, including being overweight and having a sedentary lifestyle.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Genetics plays a role in where we tend to store fat on our bodies (<\/span><a href=\\\"https:\/\/www.sciencedaily.com\/releases\/2019\/01\/190121103400.htm\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). That said, you find that some people are more prone to having excess fat in their neck area, compared to others.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Age can also contribute to the development of neck fat. As we get older, our skin loses elasticity and the muscles in our neck may become weaker, causing sagging and the appearance of a double chin (<\/span><a href=\\\"https:\/\/medlineplus.gov\/ency\/article\/003998.htm\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/\",\"name\":\"How To Get Rid of Neck Fat: 7 Exercises To Do At Home - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg\",\"description\":\"\u2605 HOW TO GET RID OF NECK FAT \u27a4 Learn about genetics, healthy lifestyle choices, and approaches that can also contribute to a slimmer neck.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg\",\"width\":2560,\"height\":1708},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fitness Tips\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/fitness-tips\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"How To Get Rid of Neck Fat: 7 Exercises To Do At Home\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Get Rid of Neck Fat: 7 Exercises To Do At Home - BetterMe","description":"\u2605 HOW TO GET RID OF NECK FAT \u27a4 Learn about genetics, healthy lifestyle choices, and approaches that can also contribute to a slimmer neck.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Get Rid of Neck Fat: 7 Exercises To Do At Home","og_description":"\u2605 HOW TO GET RID OF NECK FAT \u27a4 Learn about genetics, healthy lifestyle choices, and approaches that can also contribute to a slimmer neck.","og_url":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1708,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1"},"headline":"How To Get Rid of Neck Fat: 7 Exercises To Do At Home","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/"},"wordCount":1774,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg","articleSection":["Fitness","Fitness Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Improving appearance can do wonders for confidence and self-esteem. One common area people struggle with is neck fat. Whether it's due to genetics or lifestyle choices, excess fat on the neck can make us feel self-conscious and uncomfortable.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, there are some simple exercises that can help reduce the appearance of neck fat and improve the overall appearance of our neck muscles. These exercises can easily be done at home, making it easy to incorporate into our daily routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We should emphasize that spot reduction (which is when we try to reduce fat in a specific area of our body) is not possible. Instead, these exercises will help strengthen the muscles in our neck, which, when combined with a healthy diet and overall exercise, can help reduce the appearance of neck fat.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Cause of Neck Fat?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Neck fat is caused by an accumulation of fat in the neck and chin area. This can be due to various factors, including being overweight and having a sedentary lifestyle.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Genetics plays a role in where we tend to store fat on our bodies (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/01\/190121103400.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That said, you find that some people are more prone to having excess fat in their neck area, compared to others.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Age can also contribute to the development of neck fat. As we get older, our skin loses elasticity and the muscles in our neck may become weaker, causing sagging and the appearance of a double chin (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/003998.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/s ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/","url":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/","name":"How To Get Rid of Neck Fat: 7 Exercises To Do At Home - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg","description":"\u2605 HOW TO GET RID OF NECK FAT \u27a4 Learn about genetics, healthy lifestyle choices, and approaches that can also contribute to a slimmer neck.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1803763975-scaled.jpg","width":2560,"height":1708},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-rid-of-neck-fat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Fitness Tips","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/fitness-tips\/"},{"@type":"ListItem","position":4,"name":"How To Get Rid of Neck Fat: 7 Exercises To Do At Home"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. 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