How To Get Rid of Neck Fat (Double Chin) – Exercises and Home Remedies

Having a double chin and neck fat lowers your self-esteem or confidence. This condition is noticeable among overweight or obese individuals. However, neck fat and double chin can also affect those who are slender due to heredity.

If family members have ​double chin and neck fat, the other members could develop the same as well.

Having chubby neck and ​double chin does not mean you are fat, unless you are really overweight. But if you are thin, it might be due to genetic predisposition.

​Causes Of Neck fat & Double Chin

For obese individuals, the cause of neck fat and double chin is due to diet and lifestyle. They consume too much calories and fat. These substances will store into the muscles if they are used up. This is the reason why they have fat face and loose body parts, such as belly fat and flabby arms.

After eating, obese people should work out the calories and fat they consume so the unhealthy compounds won’t be stored into the muscles. Changing their diet and doing exercises can help trim down fatty body areas, especially the face and neck.

Slim individuals can also develop the same condition. The cause of this is due to genetic disposition. They inherit it from their parents or family members.

Reducing the fat in neck and chin can be challenging since they are already thin. If they follow an improper exercise, they will lose more weight, which is not good. And if this happens, they will look anorexic or skin and bones.

Cosmetic surgery is a very effective method on getting rid of neck fat and double chin. Liposuction can help trim down the fat but it is very expensive, and it is not for everyone.

There are actually some exercises that you can do to reduce the fat, where there is no need for you to shell out some money. You can ​lose neck fat with simple-to-do exercises and by following home remedies.

6 ​Simple Exercises for Neck Fat and Double Chin

There are 6 exercises to reduce ​double chin. By following these easy-to-do methods, you will lose neck fat gradually.

While they may not take effect in an instant, they will definitely do with constant exercise.


​Stretch Your Head

Lie on a sofa or bed and hang your head above the edge. Then lift your head to your chest and hold it for 10 seconds. Release, relax, and repeat for 10 times.

Do this exercise daily for better results.


​Roll The Neck

Neck Roll Eexercies

Rolling the neck does not only stretch and exercise the jaw, throat, and neck muscles but also release tension and pain around your shoulders.


Stand straight and while inhaling, turn your head slowly to the left. Move your chin near your left shoulder. Do the same steps to the right. Stand straight and while exhaling, turn your head towards the right. Move your chin near the right shoulder.

Keep rolling your head for 6 times. Gradually turn your head downwards while breathing in and bring your chin near your chest.

Then slowly turn your head upwards while breathing out. Continue rolling for 6 times and repeat this procedure few times for optimal results.


​Lift The Chin

Stand up straight and bend your head backwards like you are facing the ceiling. To stretch the skin even more, close your lips.

Hold the position for 10 seconds and then relax by looking ahead. Continue lowering and raising your head 6 to 8 times a day. Do this exercise for five times daily.


​Platysma Muscle Exercise

Platysma muscle is found in the neck or under your chin. If this muscle becomes saggy, it will become bulbous chin, also known as double chin or turkey neck. This exercise can trim down the fat and prevent the muscle from becoming saggy.

​What to do?

Pull your lips back and f​orth against your teeth. By doing this, make sure that the corners of your lips turn downwards.

Then open your mouth a little but make sure that your lips are still pressed in a constricted manner against your teeth. Joggle your jaw backwards and upwards 10 times. Repeat this procedure regularly.


​Jaw Movement

Jaw movement exercise for neck fat is the easiest way to do. You only have to move your jaw from left to right and vice versa 5 times or more. Repeat this exercise for 5 times daily.


​Say Vowels

In a speech class, we are required to exercise our mouth by saying letters. But did you know that saying vowels (A, E, I, O, U) can gradually trim down neck fat and double chin?

Say the vowels loudly and widely. Follow this exercise 10 times a day.

9 Effective Home Remedies For NeckFat

​This time we will disclose the secrets to losing neck fat with home remedies. A combination of exercises and home remedies to lose excess fatty tissues will greatly ward off ​double chin.



Milk has beneficial nutrients that can firm and tone neck muscles. It contains lactic acid, protein, calcium, potassium, magnesium, selenium, and vitamins that will help you keep fit. Some nutrients can help improve skin color by cleaning it. Vitamin D and calcium enhance the production of collagen that improves skin elasticity.

Selenium also acts as an antioxidant that combats free radicals. Milk can remove extra fatty tissues on neck and face.

​Milk and honey for better fat reduction

Prepare 3 tablespoons of milk powder and 3 tablespoons of honey. Mix them altogether. Apply the mixture to your face and leave it on for 30 minutes. Rinse it well. Do this daily.

You can also use milk alone and it also provides effective results.


​Vitamin E

vitamin e

Vitamin E is a renowned mineral for keeping the skin tight and healthy. Neck fat is also caused by aging, which is common among elderly. The baggy skin can be eliminated by using vitamin E.

​Use vitamin E capsule or oil to massage your neck

Use the oil to rub around your neck and chin for 5 minutes. Start massaging from the bottom of your neck going up to the chin. Repeat this twice a day.


​Cocoa Butter

Cocoa butter provides more elasticity to the skin because of its fatty acids. It hydrates the skin, keeping it moisturized and tightened to prevent baggy looking appearance, especially around the neck and chin.

​Warm cocoa butter to massage baggy skin around your neck and chin

Prepare 2 teaspoons of cocoa butter and warm it up for 2 minutes. Apply it to areas where there are extra fatty tissues. Massage it for 30 minutes from the neck to the chin. Repeat every night for better absorption.


​Egg Whites

egg white

Egg whites contain great amounts of protein that tighten pores and skin. It gives a natural face lift when applied on face and neck. It also eliminates fine lines and sagging. If it is used constantly, it will eliminate dead skin cells and promote young-looking skin, thus freeing double chin effectively.

​Use egg whites like a face mask with other ingredients

You need 2 egg whites, 1 tablespoon of milk, lemon juice, and honey, and few drops of peppermint essential oil. Mix the ingredients thoroughly and apply it to your neck and chin. Leave it for 30 minutes until it dries and looks like a mask. Rinse with warm water. Do this procedure once every two weeks.



Melon contains 95% of water, which is vital for soothing skin. It also has proteins, calcium, and phosphorous. The fruit has anti-inflammation, anti-aging, and anti-oxidant properties that can fight against free radicals causing extra fatty tissues on neck and chin.

​Blend melon fruits to make a juice

Blend melon and make a juice. Instead of drinking it, use the juice to apply to your neck and leave it on for 30 minutes. Then rinse with lukewarm water. Repeat 3 times daily. You can also blend it with 1/2 of milk or a slice of an apple for effective results.


​Wheat Germ Oil

Wheat germ oil has vitamins B complex, E, B6, magnesium, phosphorus, potassium, and folic acid. The oil containing vital nutrients can leave the skin moisturized and healthy. It also enhances skin elasticity and reduces excess fat in the body, especially around your neck.

​Use wheat germ oil like a night cream

Before going to bed, make it a habit to apply the oil to your neck and chin and then massage. Make sure that you start from the bottom of your neck to the top of your chin. Massage it for 20 minutes and leave it overnight. Rinse it off the next day. Do this nightly.


​Glycerin With Epsom Salt

Glycerin or glycerol is a common active ingredient in many cosmetic products. This component can retain or restore the skin’s natural moisture, and Epsom salt can lessen water retention. With the combination of the two compounds, fatty tissues around the neck will be completely diminished.

​Make a mask with glycerin and Epsom salt

Mix a half tablespoon of Epsom salt with a spoonful of glycerin. Add a few drops of peppermint essential oil and blend thoroughly. Apply the mixture to the neck and chin area like a mask with the use of a cotton ball. Leave it on for 20 minutes and then rinse. Repeat thrice a week to achieve optimal results.


​Chin Wraps

Chin wrapping is not a mixture, concoction, or decoction. It is simply wrapping your chin with an oil and some materials to prevent bulgy chin from worsening. This provides immediate results.

​How to do chin wraps?

You need a plastic wrap, a lukewarm towel, mineral oil, and a cotton ball. Apply the mineral oil to your double chin with a cotton ball. Then cover it with a plastic wrap. Layer the wrap with a lukewarm towel and leave it for 45 minutes. Do this every day for faster results.


​Green Tea

Green Tea Cup

Green tea increases the metabolic rate and helps burn body fat. If neck fat is caused by obesity, you may want to add green tea to your diet to burn excess fat, especially around your face. Replace coffee with green tea.

Are Exercises Effective For Getting Rid of Neck Fat?

Everyone is required to do exercise, not for the benefit of losing neck fat but also achieving healthy body. In term of bulbous neck and chin, doing a regular exercise can really reduce fat around these areas.

If the condition is brought by obesity, you may want to incorporate cardiovascular workouts, such as jogging or walking. Exercising for at least 30 minutes can help you lose weight.

Slender individuals with fatty double chin can also do exercise for neck fat. We disclosed six effective methods to trim down the fat around the face and neck.

Follow the procedures above and do them as suggested. You have to be very patient and determined to do the exercise. Otherwise, you will not lose the unwanted fats around your neck.

You can also try the "chewing gum exercise". Make sure that the gum is sugar-free since it does not contain calories. Chewing gum can keep the neck and face muscles toned up to get rid of double chin. This is simple-to-do since you do not have to follow any procedures. You just need to chew a gum to work out the jaw line muscles to restore the shape of your chin or to slim it down.

Additionally, yoga provides long-lasting results for several health issues, including double chin. Yoga can improve elasticity and tighten skin while toning and firming the muscles.

Bhujangasana, dhanurasana, and pavan muktasana are some of the yoga exercises that can help tone up the muscles of the body.

Final Words

There are three major causes of neck fat and double chin: aging, excess weight, and genetics. Neck fat caused by aging and excess weight is easy to manage.

Following a regular exercise, healthy diet, and some home remedies can get the skin back in shape. As long as the person is determined in doing so, he will be successful with any endeavors.

The difficult part is losing the neck fat among slender ones. The cause is likely due to genetics. They could become skin and bones, if they do extreme workouts.

We only suggest following home remedies and neck exercises to reduce fatty skin tissues. Still they can do workouts appropriate for their figure. Jogging or walking will do.

Drinking plenty of water can also help lose body fat. It is necessary to drink more than 8 glasses a day. You can also increase your water intake by consuming melon, cucumber, lettuce, and more as they contain high contents of water.

Avoid drinking carbonated and caffeinated drinks, like sodas and coffees.

You also have to change your diet. Cut down your daily fat intake together with sodium, sugar, and junk foods.

Eat more vegetables and fruits instead.

Add more foods to your diet that are rich in vitamin E, for example, legumes, beans, barley, brown rice, rye, dairy products, liver, soy beans, apples, etc.

And for sure, you will​ get rid of neck fat if you follow all these remedies, exercises, and suggestions.

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