How to Lose Neck Fat: 11 Steps (with Pictures)

Table of contents:

How to Lose Neck Fat: 11 Steps (with Pictures)
How to Lose Neck Fat: 11 Steps (with Pictures)

The fat in the neck, sometimes called "turkey neck," lies just under the skin of the neck. This section is usually difficult to remove. The best way to get rid of it is to combine overall weight loss exercises with specific exercises that support weight loss. Since it is impossible to tone one particular body part or lose weight only in one particular body part, overall weight loss and exercise are the most appropriate steps to reduce the fat around your neck. However, neck fat is not something you can lose overnight. By establishing a healthy diet and exercising regularly, you can minimize the appearance of excess skin or fat on your neck.


Part 1 of 3: Making Dietary Changes

Get Rid of Neck Fat Step 1
Get Rid of Neck Fat Step 1

Step 1. Reduce your daily calorie intake

Whichever part of your body you want to reduce, you have to lose your overall weight. Reducing the amount of daily calorie intake will help you lose weight.

  • Reduce your daily calorie intake by approximately 500 calories per day. Thus, your weight will be reduced by about 0.5-1 kg per week.
  • Cutting calories too much can slow weight loss and lead to malnutrition because you're not getting the recommended amounts of essential nutrients you need each day.
  • It can be helpful to use a food journal or app to help calculate your current daily calorie intake. Then subtract 500 calories to figure out your daily calorie intake limit, thereby helping you lose weight.
Increase GFR Step 4
Increase GFR Step 4

Step 2. Eat lots of fruits and vegetables

Fruits and vegetables are very low in calories and rich in fiber, vitamins and minerals. Replacing half of your meals and snacks with fruit or vegetables can help make it easier for you to reduce your overall calorie intake.

  • It is recommended that you consume about 5-9 servings of fruits and vegetables every day. If you eat these foods at every meal and as a snack, then you have consumed the recommended amount.
  • One serving of fruit is about 1/2 cup of chopped fruit or 1 small fruit. One serving of vegetables is 1 or 2 cups of salad.
Lose 30 Pounds Step 7
Lose 30 Pounds Step 7

Step 3. Switch to healthier carbohydrates

Whole grains (grains that still have the bran, seed and endosperm) contain more fiber and other important nutrients. If you choose to eat wheat-based foods, try to choose 100% whole grains.

  • Choose whole grain foods such as: 100% whole wheat pasta or bread, brown rice, whole grain oatmeal, quinoa or barley.
  • Refined carbohydrates (foods made from white flour or that are overly processed) provide very little nutritional benefit.
  • Fiber also slows down digestion, making you feel full longer and giving your body more time to absorb nutrients.
Get Bigger Naturally Step 6
Get Bigger Naturally Step 6

Step 4. Eat lean protein

Lean protein is essential for any type of diet, especially for weight loss diets.

  • Lean protein has been shown to keep you feeling full longer than other nutrients like carbohydrates.
  • Include a serving of protein (about 85-113 grams) at every meal or snack. The size of the protein for 1 serving is equal to the size of an adult palm or deck of cards.
  • Foods that you can choose include: low-fat dairy, seafood, lean beef, poultry, eggs, beans and tofu.
Get Energy Fast Step 1
Get Energy Fast Step 1

Step 5. Keep your body hydrated

Water is very important in keeping the body's functions running properly. In addition, well-hydrated skin does not sag easily.

  • Try to drink at least 8 glasses of fluids a day. Some people may need up to 13 glasses of fluids a day. This depends on your weight, gender and activity level.
  • Water also helps reduce appetite. Thirst and dehydration can look and feel like hunger, which can trigger you to eat more than you should.
  • Choose water and drinks that do not contain sugar over sugary drinks such as sugary juices and soda. Sugary drinks are usually high in empty calories (calories without nutrients).
  • Avoid drinks that can dehydrate the body. The drinks in question are caffeinated drinks, such as soda or coffee, and alcohol.

Part 2 of 3: Including Physical Activity

Motivate Yourself to Lose Weight Step 3
Motivate Yourself to Lose Weight Step 3

Step 1. Do cardiovascular exercise

Cardio and aerobic exercise will help burn calories and support your weight loss.

  • The Centers for Disease Control in the United States recommends that adults do about 150 minutes of cardio exercise each week. You can do 30 minutes of cardio 5 days a week to fulfill it.
  • Try a variety of exercises such as: walking, jogging/running, cycling, using the elliptical exercise machine, swimming or dancing.
  • In addition to helping support weight loss or achieving a healthy weight, cardiovascular exercise has also been shown to help with diabetes, blood pressure and cholesterol levels.
Motivate Yourself to Lose Weight Step 15
Motivate Yourself to Lose Weight Step 15

Step 2. Do strength training 2 days a week

In addition to cardiovascular exercise, you should also include strength or resistance training several days per week.

  • The Centers for Disease Control in the United States recommends strength training 2 days a week for at least 20 minutes per session. It is also recommended that you do a variety of exercises so that you can work each major muscle group (legs, chest, midsection, arms, etc.).
  • There are many exercises that include strength training, including: barbell lifting, using a weightlifting machine, yoga and pilates.
Get Rid of Neck Fat Step 8
Get Rid of Neck Fat Step 8

Step 3. Avoid neck tightening exercises

There are many exercises that are thought to help lose neck fat. However, most of these exercises have the opposite effect.

  • While you may think that training or strengthening the muscles in your neck can help you lose fat, these exercises will only enlarge your neck muscles. Big muscles will make the neck look thicker, not smaller.
  • In general, as you lose weight, you will notice a reduction in the amount of fat around your neck.

Part 3 of 3: Using Skin Care Products

Get Rid of Neck Fat Step 9
Get Rid of Neck Fat Step 9

Step 1. Always wear sunscreen

In addition to diet and exercise, wearing sunscreen regularly can help slow the appearance of wrinkles and sagging skin with age.

  • If your skin is damaged by the sun, making it wrinkled and looking older, this can exacerbate the appearance of excess fat on your neck.
  • Both men and women are encouraged to wear a sunscreen that contains at least SPF 15 every day. You will need a higher SPF content if you are in direct sunlight for long periods of time.
Get Rid of Neck Fat Step 10
Get Rid of Neck Fat Step 10

Step 2. Use a retinol cream

There are many types of anti-wrinkle creams that are based on retinoids, which are sold over-the-counter as well as with a doctor's prescription. Some of these creams will help build collagen and reduce the appearance of wrinkles.

  • Together with the use of sunscreen, moisturizer, and diet and exercise, this cream can help reduce the appearance of sagging and wrinkled neck skin.
  • Procedures and creams obtained from a dermatologist are considered the best or most reliable and will generally provide the best results.
Make Boobs Bigger Step 12
Make Boobs Bigger Step 12

Step 3. Consider undergoing surgical treatment

If you've tried diet, exercise and skin creams, you may need to consider more drastic measures to remove excess fat or skin around your neck.

  • There are many treatment options available, including: liposuction procedures, botox, laser treatments and neck lifts.
  • Consult a dermatologist to find out what is best for your body and your budget (as some of these treatments are expensive).


  • Always talk to your doctor before starting any diet or exercise program. Your doctor will tell you whether weight loss or exercise is safe and right for you.
  • Removing or reducing fat or sagging skin on your neck can be very tricky. It requires a combination of diet, exercise and proper skin care.

Popular by topic