How to Get Rid of Neck Fat?


In this article, we will discuss the ways to get rid of neck fat. The causes behind neck fat issue varies from person to person. Sometimes it is mainly because of age. As the person loses the elasticity of the skin, he/she gets neck fat. In some cases, it is a genetic whereas some face this problem because of being overweight. The extra layer of fatty tissue accumulates around the neck when you become overweight. It not only result in neck fat, but also lead to double chin or face fat.

You may have tried different methods to hide neck fat and double chin— by wearing a scarf and high-neck top and tilting your heads just when your photo is taken. You can hide it from others, but not from yourself. There are many surgical procedures which can help eliminate neck fat, but they can be quite expensive and may involve risk. Instead of medical treatments you can try some simple home treatment options to get rid of neck fat. Below are some home remedies to treat neck fat. These methods are painless and pocket-friendly.

How to Get Rid of Neck Fat

A.) Exercise to Get Rid of Neck Fat

Exercise is the best way to remove the accumulated fat around the neck area. These simple exercises take just 10-15 minutes, but the benefits of these exercises are quick and promising.

1.)  Head Exercise to Remove Neck Fat

Head exercise can help lose fat around your neck fast and naturally. It is very easy to perform this exercise. At the same time, it will help you make your neck muscles strong.


  • Rotate the head in a clockwise direction and do one rotation.
  • Then, take a gap of a few seconds and rotate in the anticlockwise rotation.
  • Do three sets of this exercise and relax.
  • Perform this daily to get rid of neck fat naturally and fast.

2.) Tongue Exercise to Get Rid of Neck Fat

Another exercise to lose your neck fat is tongue exercise. This exercise takes very less time to perform. Do this exercise every day to remove neck fat fast.


  • Lean your head back.
  • Press the tongue strongly into the roof of your mouth. This will tighten the muscles in front of your neck.
  • Move the chin towards your neck.
  • Now, free your tongue and bring your neck back to the starting position.
  • Do this exercise daily for 5-6 times.

3.) Chin Roll to Reduce Neck Fat

Do chin roll exercise to get rid of neck fat naturally and fast. This exercise is very quick and easy to perform. Try it to lose neck fat.


  • Just keep your head centered between your shoulders.
  • Now, bring your chin down and move your face forward.
  • Now roll your head to the left and again roll back to the center.
  • Repeat the same for right side as well.
  • Perform this exercise daily for 5-10 times.

4.) Backbone Exercise For Neck

This exercise not only burns the stored fat in your neck area, but also gives strength to your backbone. For this you just need look at the ceiling for a few seconds. Do it daily as it is quite a simple exercise. Here are the steps.


  • Sit in a chair and make sure your backbone is erect.
  • Place your hands on your thighs.
  • Keep your head up and look at the ceiling.
  • Hold this same position for 10 seconds.
  • Now, get back to initial position.
  • Repeat the movement for 10 minutes.
  • Perform this exercise every day to reduce the fat around your neck.

5.) Shrugs to Reduce Neck Fat

Shrugs exercise will also help you to reduce the fat around your neck. When you lift the barbell, the muscles around your neck and hands are used which help lose fat around neck. So do this exercise daily to lose neck fat fast.


  • Simply stand on the ground with your feet apart.
  • Hold a barbell in each hand in front of your thighs.
  • Now, lift the barbell up with the help of your shoulders.
  • Perform 3 sets of this exercise. Do 10 reps in each set.
  • Follow this exercise daily till you lose the neck fat.
  • It is also effective in losing whole body fat.

B.) Massages to Get Rid of Neck Fat

1.) Glycerine Massage to For Neck Fat Reduction Naturally and Fast

Glycerin is among the main ingredient in many beauty products. Glycerine helps protect your skin from dehydration and stress. The massage and mask of glycerin are quite helpful to make your skin flexible and get rid of neck fat.

What You Need:

  • Glycerin – 1 tablespoon
  • Epsom salt – ½ tablespoon
  • Peppermint essential oil – few drops
  • Cotton pad


  • Take one tablespoon of glycerin
  • Add a half tablespoon of Epsom salt with a few drops of peppermint oil.
  • Using a cotton pad and apply the liquid to the neck area.
  • Leave it on for 10 minutes after applying.
  • Later, rinse your neck with cold water.
  • Apply it 3 to 4 times in a week to get positive results.

2.) Melon Massage to Get Rid of Neck Fat Fast

Melons are not only high in water content, but also has a rich amount of Vitamins and Minerals in it. It has an amazing anti-inflammatory qualities, which help reduce the sagginess around the neck. Its skin toning abilities also help in tightening your skin and enhancing its elasticity.

What You Need:

  • Melon juice (take out the extract of ¼ of melon)
  • Cotton balls


  • Take some fresh melon juice in a bowl.
  • Dip the cotton balls in the juice for a minute.
  • Using the cotton balls, apply the juice on your neck.
  • Leave it for 15 to 10 minutes.
  • Wash it off using cold water.
  • Repeat the process once daily to reduce neck fat fast and effectively.
  • Also, include melon in your diet as it helps in overall weight loss.

3.) Cocoa Butter Massage For Neck Fat Reduction

Cocoa butter is packed with excellent emollient properties, that help remove the dead cells and eliminate sagging skin. The anti-oxidant properties of cocoa butter also help in making the skin radiant. Application of cocoa butter will help regain the elasticity of the skin and remove the neck fat quickly.

What You Need:

  • Cocoa Butter – 2 tablespoon
  • Cotton balls


  • Take two tablespoons of cocoa butter.
  • Warm the butter in a microwave oven for a half-minute to melt it.
  • Dip the cotton balls in the oil for a minute.
  • Apply the oil using the cotton balls in your neck area.
  • Massage the neck gently using your fingertips.
  • Continue massaging for 5 minutes.
  • Later, wipe out the oil with a warm and wet cloth.
  • Use this remedy 2 times a day before taking a bath and before bedtime for positive results.

4.) Milk Massage To Remove Back Neck Fat

Milk is one of the most exploited ingredients for various skin issues. Milk works as an excellent anti-aging agent by lowering the amount the free radicals. The mineral content and lactic acid in milk helps to remove neck fat also. Milk massage also helps in eliminating the dead skin cells and tightening the skin.

What You Need:

  • Milk – half cup
  • Honey – 2 tbsp
  • Prepare It


  • Take a half cup of milk.
  • Add 2 tablespoons of honey to it.
  • Mix them well to make a uniform paste.
  • Using the paste, massage your neck fat with your fingertips.
  • Allow the paste to get absorbed on your neck for 10 to 15 minutes.
  • Wash it with warm water.
  • Apply it once daily to improve your skin tone.

5.) Wheat Germ Oil Massage to Lose Back Neck Fat

Wheat germ oil is known to be very rich in Vitamin B6, Vitamin E, and Vitamin B. It is also very high in the Minerals and Folic acid. The regular application of wheat germ oil decreases the accumulated fat in the neck area. It also gives nourishment to the skin, thus reducing the aging effect. It also helps tighten your skin.

What You Need:

  • Wheat germ oil – 2 tbsp
  • Cotton balls


  • Take 2 tbsp of wheat germ oil.
  • Use cotton balls to spread the oil on your neck area.
  • Or you can spread the oil using your fingertips.
  • Massage gently on your neck fat.
  • Leave it overnight.
  • Wash your face and neck with warm water in the morning.
  • Use it regularly to lose neck fat fast.


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