How to Get Rid of Fat Around the Neck

A mature man and woman are jogging together.
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Excess fat around the neck is not only unsightly but also can be an early sign of obesity. Because of its proximity to the face, fat in the neck area can lead to problems with self-esteem. There's no way to target the neck, or any other area of the body, to remove fat specifically from that area. But you can exercise the neck area to stimulate muscle growth that will help burn the surrounding fat more efficiently than before.


Step 1

Walk or jog for 30 to 60 minutes a day, three to five times a week. Cardiovascular workouts, such as walking or jogging, are the best exercises for losing weight. Although you are not targeting your neck area when performing a cardio workout, over time you will experience fat loss around the neck as well as the rest of your body. Walk or jog briskly, but not so hard that you're out of breath.

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Step 2

Hold your hand against the side of your head over your ear. Try to touch your shoulder to your ear while providing gentle resistance with the hand. Hold each repetition for five counts. Do three sets of eight repetitions, then switch to the other side. Do these exercises one to three times a day.

Step 3

Place both hands on your forehead. Tilt your head forward while resisting the movement with your hands. Hold for five counts, then relax for a few seconds before starting the next repetition. Do three sets of eight repetitions, one to three times daily.

Step 4

Put both of your hands behind your head with your fingers intertwined and your palms against your head. Press your head backward while keeping your chin down and resisting the movement with your hands. Hold each repetition for five counts, and do three sets of eight repetitions up to three times a day.


The fat-loss process is often misunderstood: You can't target a specific area of the body for fat loss. Fat loss occurs in the fattiest parts of the body first, then progressively works its way to the least fatty parts of the body. Cardio exercises are the best way to burn fat in any part of the body.

Walk or jog with a partner; it makes the time go by faster and helps keep you motivated.


Never apply hard pressure to your neck area. This can lead to injury.

Stop your workout if you feel dizzy, nauseated or weak, or if you experience extreme discomfort in your muscles or joints.

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