How to Get Rid of Neck Fat

When it comes to appearance people always talk about how our body decides if we are attractive, from eyes to toes we want to look perfect. Many of us consider our neck to be one of the most noticeable parts of our body. Well, it’s definitely noticeable. A thick neck is not very flattering and often can cause some serious health issues. In most cases, a thick neck is caused due to obesity, for which we will be discussing the solutions as well. However, in some, it can be a symptom of a disease.

Get Rid of Neck Fat - How to get rid of neck fat, causes of thick neck

Now that you have an overview let’s look:


The Major Causes of Thick Neck


Bodybuilders are often known to have thick neck muscles. The reason why the muscles get thick is because of the presence of a higher number of fast-acting muscle fibers. This makes the muscles look thick and bulky. For an athlete a thick neck is beneficiary in certain ways, it reduces the risk of injuries and pain. Apart from bodybuilding a lot of sports require strong necks and therefore having a thick neck is indeed a requirement.


Obesity is the most common cause of neck fat in both adults and children. It is a risk factor for cardiovascular disease, diabetes, and other conditions. In addition, some studies suggest a thick neck may be a predictor of the risk of cardiovascular disease and type two diabetes. Fat neck in females is not often seen because the fat content gets accumulated mainly in the thighs and breasts when compared to the neck. In addition to these health issues, obesity can also cause social problems and lead to low self-esteem and depression.

Cushing’s Syndrome:

The condition known as Cushing’s syndrome, also known as thick neck syndrome or hypercortisolism is a medical condition that turns the ligaments that connect the neck to the shoulder muscles excessively thick and stiff. This causes the neck to become abnormally thick. The head, neck, and upper back can become stiff and painful. The patient often has a round face and excess neck fat. These can also be some useful symptoms to recognize the disease.

Turner Syndrome:

Some people are born with unusually thick necks. This is a result of a condition called Turner syndrome, a genetic disorder that affects the growth and development of the neck. Turner Syndrome is a condition caused by a mutation in the X chromosome that results in short stature, and often physical abnormalities. Some people with Turner syndrome find that their necks are so thick that it impairs their ability to turn their heads. This condition can also cause other health problems, such as breathing difficulties and heart disease.


Aging is the most common cause of thick neck. As we age, our neck muscles weaken and our necks tend to become more rounded. This causes our necks to become thicker than they were when we were younger. However, this is not a major concern as it is a result of a natural process. But, if it bothers you, you could try some of the exercises given below. Also, make sure to follow a balanced diet.

How to Get Rid of Neck Fat

As mentioned earlier neck fat and neck fat lines are not very appealing. It is a condition that is not only unattractive but can also be painful as a result of neck strain. One can reduce neck fat by following some simple exercise and a healthy diet. Though surgery is an option it is certainly not the best choice. There are other healthy and natural ways to lose neck fat.

Let’s discuss some of the methods to lose neck fat.

1. Cardio exercises:

Exercise is the best way to burn fat. It helps you get rid of excess fat all over your body including the neck. Some cardio exercises are extremely beneficiary. It can be done using machines or simply working out. You can look for some cardio exercise workshops or manuals.

2. Neck workouts:

If you want to focus completely on your neck fat, then you should try out some neck exercises. Though they seem to look easy, that may not be the case. It requires a lot of dedication and you have to be consistent to achieve the best results. Some common exercises for the neck include swimming, neck stretches, and neck tilts.

3. Fruits and vegetables:

Fruits and vegetables contain a lot of nutrients and vitamins which are essential in your daily diet. It helps you to reduce the amount of calorie intake. It helps to keep your body in shape and get rid of neck fat. Try to consume boiled or grilled vegetables every day in your meals. If not as bites consume them in form of smoothies and shakes. Satisfy your cravings for sweets with fruits.

4. Whole grains:

Along with fruits and vegetables, it is essential to include carbohydrates in your diet. They contain fiber which helps you to reduce excess fat in your body parts including the neck. Include rice, brown rice, and whole wheat in your diet. These can be consumed in any form like pasta or snacks etc.

5. Stay hydrated:

Having water in your system prevents you from overeating. This again can be an effective way to reduce neck fat. It helps to be focused on your diet. Apart from this drinking water, every day keeps you refreshed. It helps your skin to stay hydrated and glow. Along with reducing excess fat it also helps to maintain healthy skin.

6. Correct your Posture:

Correct posture is very important to losing neck fat. The very first step is to reduce the amount of time that you spend in front of a screen. Watching television and using a computer are the most common causes of neck fat. Posture is a very important factor in maintaining a healthy body and mind. It is also one of the most overlooked areas by many people.

7. Use Beauty Products:

There are some skin tightening products on the market which help you to attain firmer skin. This helps to reduce excess neck fat and makes your neck much slimmer. But, be sure of which product you use. First, try out the product and use it consistently only if it suits your skin. It is usually suggested to use the cream twice a day.

8. Chewing gum:

Though chewing gum may sound a bit odd, it is definitely true. Chewing gum helps to get rid of neck fat. Studies show that this technique helps to restore the activity of the muscles in the neck as well as other facial parts. In order to notice some difference, you are required to do it for a longer period of time. The results are definitely not seen instantly.

9. Drink Green tea:

Drinking green tea has several health benefits as you may already know. One of these includes reducing necklines and neck fat. It contains a lot of antitoxins which fight the harmful toxins of your body. You need to again wait for the results here but with consistent consumption, visible changes will be seen soon.

10. Massage and therapy:

Massage and therapy are other effective ways to reduce neck fat. There are many devices that serve this purpose. You can also consult an expert for proper and effective treatment. This also stimulates blood circulation in your body and opens up your facial pores. It also helps to reduce double chin. Overall, it is a very effective treatment and an alternate for surgery.

See Also: How to Lose Weight Around the Groin Areas


The human body is a complex system of interconnected organs and tissues. The neck is one of the most vulnerable areas of the body. It allows us to move and control our bodies. The causes of thick neck vary depending on the individual. The most common causes of a thick neck are aging, genetics, and being overweight.  If you have a fat neck, it may be difficult to move your head and neck, and you may feel restricted in your movements. However, it also depends on our diet and lifestyle. Nowadays it is extremely important to maintain a healthy lifestyle in order to lead a long life. It is necessary for one to understand their body needs and also attend routine check-ups.

We hope this article helped you understand the causes and also find some remedies for a thick neck.

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