How To Lose Weight From Your Neck – Get Rid Of Double Chin

Reviewed by: Dr. Sadie Wegler
Fact Checked by: Dr. Jordan Wheeler Kincaid

Are you looking for how to lose weight from your neck? Every third person on earth is trying to lose some extra weight from their underlying areas. Well, who doesn’t want to have a model-fit body, correct?

Regarding a showcase, your neck is the most prominent part of the body. Saggy and loose skin folds under your neck can lower your confidence level. 

Removing extra weight from your neck can boost your personality level. It will give you the courage to walk confidently in front of people. A double chin can result from weak neck and chin muscles as the skin there begins to lose its flexibility.

Certain exercises and other techniques to cut short your double chin fat. Let us look at the following ways about how to lose weight from your neck and attain the perfect neck shape. 

Solutions For The Neck Fat

Exercise is always the first preference and the best solution whenever there is a question related to fat accumulation.  Neck exercises are easy to learn. The best part about them is that they do not require much equipment. It can be done at home, during office breaks, or in your free time.

Some Of The Easiest Neck Exercises Are-

Forward And Backward Tilt

Stand with your back straight. Bring your chin down towards your chest. Hold the position for 20 seconds. Slowly bring the neck back to its initial work. 

Side Tilt

This exercise is to be done while you are standing.

Take your initial position. Tilt your neck towards the right and touch your ear with your shoulder.

Repeat the same process on the other side. 

You can even bend your opposite hand while tilting your neck to each side. It will also stretch your lower back muscles and ease the pain. 

Side Rotation

This can be done even when you are sitting comfortably in your chair. 

Take your initial position. Stretch your neck towards your left and hold the position for 20 seconds. Bring your neck back in the middle and repeat the process on the other side. 

This exercise is different from side tilt as in side rotation, you are not focusing on touching your shoulders with your ears. Your main focus is to stretch the neck muscles as much as possible.

Shoulder Roll

In learning about how to lose weight from your neck, a shoulder roll is a crucial exercise. This exercise has to be performed while you are standing. 

Roll each shoulder 20 times and take a break while doing other rounds. 

Repetition Of Neck Exercise

There is no such exact figure to repeat the sets. You can always start your settings with the lowest number, like 20-25 per day. Gradually by daily practice, you can increase your count to its maximum. 

Each body demands a different number. You can fix a minimum set for yourself according to your body type. 

Things To Be Remembered Before Setting A Number For Yourself

There are certain things that you must remember while knowing how to lose weight from your neck. Setting a high target in your initial days might work for you in starting. But not in the long term! It would help if you kept all your body needs in check beforehand before setting a particular digit for neck exercise. 

But why be more cautious when it comes to the neck?

The neck is the most delicate part of the body. The extra amount of fat gets accumulated to lower your chin. Some vital nerves and veins pass through just below those tender muscles. 

If extra pressure is applied, it may lead to wear and tear of neck muscles. It can cause more harm than good if you benign your neck routine with careless manners. Always be cautious when it comes to your neck exercise. 

Other Means To Lower Your Neck Fat 

Lowering your calorie level

Yes, it is not any new advice for you. You may have heard about such topics exceeding limits if you focus on neck fat.

The main reason to put calorie controllers under neck fat balancing is very clear. It is difficult to reduce body fat by focusing only on a single part. A complete overall health check will always put you a step ahead if you are trying to control your neck fat. 

Stay hydrated

70% of our body is made up of water. When you give the proper amount of hydration to the body, your skin tends to be less loose and saggy in appearance. 

This is the perfect start for your daily routine neck exercise. 

Chewing gums

A delicious way to reduce neck fat is chewing tasty gums throughout your day. 

It will involve all the essential muscles and remove extra fat around your jawline. This is a must-try exercise if you focus on reducing your neck chubbiness. 

Are 32 Times Chewing Habits?

We all must have heard a statement said by our elders that chewing 32 times is a must having anything we eat. Yes, we all have!

Here is another reason why chewing for so long is important. 

Firstly, Chewing involves all the facial muscles. It will help play a double benefit role when focusing on your neck muscles.

Another benefit of Chewing is it sends a regular message to the brain when your stomach is feeling full. You will not burden your stomach extra to digest the unwanted food.

This can be considered as the natural calorie counter. A total win-win situation for all exercise lovers. 

Is Turkey Neck The Same Thing?

Turkey’s neck and the double chin are two different extremes. 

Turkey neck is the condition in which neck muscles become weak. The skin around the neck loses its elasticity and becomes baggy. 

In a turkey’s neck, there is no extra fat accumulation around the neck muscles. Surgical procedures need to be done to correct the turkey’s neck condition. 

Dangers Related To Fat Neck

Do you feel that despite a healthy diet plan, your neck portion is saggy and overweight?

Your complete body structure is accurate according to the calorie intake, but your neck is getting big. Why?

In this condition, your double chin might not be due to the general fat accumulation process. It may be a sign of underlying cardiovascular disease in your body. 

It can also be due to low metabolic syndrome, in which cells are deficient in performing their regular functions. Due to the slow conversion of fats into energy, extra fats start accumulating in different body parts. It can be your armpits, inner thigh areas, or your neck.

It may vary depending on the body type and rate of metabolic functions. 

Are Women More Prone To Double Chin?

When it comes to the comparison between the two genders, women tend to lead this role, followed by men. But why so?

 Females experience more hormonal changes than men throughout their lifespan. This hormonal imbalance acts as a catalyst in the female body to disturb their natural metabolic phenomenon. 

In addition to this, it also leads to the deposition of extra fat layers under the soft tissue. This directly affects the female body, which alters its natural fat distribution. Armpits and behind the back are the preferable site for fat deposition in metabolic disorders.

But according to the body type, it may be layered.

Bottom Line

Double chin is a common problem among the world’s large population. A saggy chin can be corrected by following a proper diet plan and regular exercise. 

Be sure to rule out every underlying cause if this situation becomes out of your control. It can also be an alarming sign of any major underlying cause in the body.

Hope you found our guide on How To Lose Weight From Your Neck helpful. State your queries in the comments below.

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2. Alfadhli EM, Sandokji AA, Zahid BN, et al. Neck circumference as a marker of obesity and a predictor of cardiometabolic risk among Saudi subjects. Saudi medical journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787633/. Published December 2017.

3. Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. Journal of the American Dietetic Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/. Published December 2011.

4. Food and Drug Administration. (2015). FDA approves treatment for fat below the chin.
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5. Healthy eating for a healthy weight. (2021).
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6. Physical activity for a healthy weight. (2022).
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Dr. Cornell Heller

Dr. Cornell Heller is a trained scholar in food systems, nutrition, and health. She holds a BA in Food Systems, Nutrition, and Health from the University of California, Los Angeles. Dr. Heller has conducted extensive research into the impact of food on health outcomes with her doctoral thesis focused on assessing the effects of sugar-sweetened beverages on cardiovascular disease risk factors in adults. She is passionate about promoting healthy eating habits in her local community and beyond.
Dr. Heller has experience teaching at the college level, as well as working with nutrition-focused organizations on projects related to food security and sustainability. With her background in food systems, nutrition, and health, she strives to bring a practical and holistic approach to address complex problems in these fields.
Dr. Heller is committed to applying her knowledge and expertise to help solve global health issues. She enjoys collaborating with different stakeholders in order to create meaningful solutions that will benefit both people and the planet.

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