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Can You Lose Neck Fat?

author image Joseph Eitel
Joseph Eitel has written for a variety of respected online publications since 2006 including the Developer Shed Network and He has dedicated his life to researching and writing about diet, nutrition and exercise. Eitel's health blog,, has become an authority in the healthy-living niche. He graduated with honors from Kellogg Community College in 2010 with an Associate of Applied Science.
Can You Lose Neck Fat?
Reducing neck fat involves a combination of diet and exercise. Photo Credit: Pixland/Pixland/Getty Images

Neck fat can accumulate under the chin, on the sides or in the jowls. Getting rid of this fat isn’t as straightforward as doing neck exercises, although these types of exercises can help reduce the appearance of fat. Fat oxidation -- burning of fat in the body -- does not necessarily occur at the spot you’re targeting. Because of this, you must take a full-body weight-loss approach. This includes targeting the neck area to help strengthen the muscles, eating the right foods and exercising most days of the week.

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Cutting Calories

Stick with drinking water.
Stick with drinking water. Photo Credit: Visual Ideas/Nora Pelaez/Blend Images/Getty Images

Cutting unnecessary calories from your diet can reduce your total daily caloric intake significantly in many cases. For example, a single 20 ounce soda can contain 250 or more calories. Drinking the equivalent of two of these per day adds 500 calories to your daily intake. That’s equivalent to adding one pound of body fat per week. As you cut calories, you’ll notice your chin and neck area begin to tighten up over a period of weeks. Avoid sugary foods and drinks, fatty cuts of meat and high-calorie snacks.

Neck Exercises

Neck exercises help to tone the neck.
Neck exercises help to tone the neck. Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Neck exercises can help firm and tone the muscles in your neck. Tilt your head sideways, forward and backward while applying gentle resistance with your hand. Doing up to 10 repetitions three times per day is an effective way to strengthen these muscles, according to the University of Maryland. It’s important to know that neck exercises will not directly burn fat from your neck, but they can help to increase the concentration of muscle tissue in the area. Muscle burns calories more efficiently than fatty tissue.

Eating Nutrient-dense Foods

Eat a healthy diet.
Eat a healthy diet. Photo Credit: mathieu boivin/iStock/Getty Images

For your body to operate at optimal levels, it’s critical to eat healthfully. Getting enough vitamins and nutrients in your diet helps you lose weight in several ways. A healthy diet can support the release of hormones related to fat storage and metabolism. For example, starving yourself to lose weight puts your body into fat-storage mode. However, a diet rich in whole grains, vegetables, lean proteins, fruit and low-fat dairy can boost your metabolism and energy levels. Your diet plays the biggest role in losing your neck fat.

Full-body Workouts

Engage in aerobic exercise.
Engage in aerobic exercise. Photo Credit: Ivanko_Brnjakovic/iStock/Getty Images

In addition to neck exercises, aerobic exercise can help you burn the calories needed to lose the fat around your neck. Some effective examples include biking, jogging, swimming or rollerblading. The Centers for Disease Control and Prevention recommends 60 minutes of exercise per day for the greatest weight loss benefit. A 155 pound person burns about 392 calories per hour walking at a brisk pace. At this pace, you’ll see your neckline start to slim down within a few months. Increase your exercise intensity for quicker results.

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