Neck fat, or the saggy skin that hangs just below the neckline, can be an unsightly addition to your appearance – especially when it comes to photos. This extra skin is often referred to as a “double chin” and can make you look much older than you actually are.

Although some people immediately think of surgery as the only way to get rid of neck fat, there are plenty of non-surgical options available if you’re willing to commit to some basic, medium-term health improvements.



Losing weight is one of the most effective ways to get rid of neck fat. When you lose weight, you will see a decrease in fat all over your body, with the neck and face being some of the most noticeable areas.

A general rule of thumb is that you need to reduce your calorie intake by about 500 calories per day to lose 0.5 kg per week. So if you stick to this consistent weight loss, you will see a significant reduction in neck fat over time.

Have you ever bumped into someone that you haven’t seen in a while, who has lost weight, and been struck by how skinny they look in the face? This is because when people slim down, they often lose weight in their face first. So if you’re looking for Neck fat removal, know that losing weight overall will give you the best results.


Water is essential for good health. It helps your body systems function properly and protects you from illness.

Well-hydrated skin is less likely to sag or look loose. Try to drink at least two litres of water a day, or more if you sweat a lot or exercise. Drinking plenty of water can also help control your appetite, which can help you lose weight.


There are a number of neck exercises to choose from, but neck tilts are one of the best. They effectively target your neck muscles and can help to make them stronger and firmer. To do a neck tilt, simply move your head from side to side, and then up and down. You may also need to move your head forward and back. It’s a simple exercise that you can do for 30-60 seconds a couple times per day.


One of the best ways to create a calorie deficit (and subsequently, burn fat), is through cardiovascular exercise. Cardio workouts help you to use up more energy than you consume, meaning that you’re essentially burning fat for fuel.

At EFM, we believe that motivation comes from within – but there’s no harm in getting a little boost from those around you! Our group classes provide the perfect opportunity to get your cardio in while being inspired by others. Just make sure to schedule several classes into your week for optimal results.


When trying to slim down and reduce your overall body fat, incorporating more vegetables into your diet can be helpful! Not only will this lead to weight loss, but it can also help to reduce neck fat specifically. When cooking your veggies, opt for steaming or grilling instead of other methods like frying. It’s also a good idea to try and include them in every meal you eat during the day.


If you’re a sweet tooth, then take advantage of the delightful flavours of different fruits! These little tweaks all add up to incremental weight loss and the extra vitamins and minerals in fruits over junk food snacks really makes a difference to your overall health! Not to mention, fruit is a much healthier snack option that satisfies your sweet cravings while providing your body with the nutrients it needs. So go ahead and indulge in your favourite fruits – they’ll do your body good!


Lean protein is more filling than other nutrients, like carbohydrates, so including it in every meal or snack can help you feel fuller for longer. A serving of lean protein is about the size of a deck of cards. Some examples of lean proteins are low-fat dairy, lean beef, eggs, poultry, nuts, tofu and seafood.


Stimulating your neck muscles by chewing gum can help to reduce the amount of fat around your neck. However, it’s important to only chew gum once a day as doing it more often can have negative side effects.