One of the things I pride myself on is being brutally honest with myself, and as I am not fat obese (300 pounds or more), I am in fact, just fact, and I without question have a double chin and at some points a triple chin, my weight flucutuates between 240 and 260 pounds. Either ways, some folks are at a reasonable weight and still seem to have a turkey neck, the picture up top was just for humor purposes, she’s just a lost cause and then some.

Lose Weight

neck fat 1

I once asked a good buddy of mine (state qualifying strongman competitor) how to get bigger biceps and he said there’s no answer to that, you have to think of your body as one big muscle, in other words, you have to tone EVERY MUSCLE in your body to tone your biceps.

  • While spot reduction cannot be done, toning the muscles in your neck will also help reduce the appearance of neck fat. However, keep in mind that even though your muscles in your neck may be like rock hard abs, you won’t lose the fat.
  • In order to lose weight, you will need to maintain a healthy diet and perform plenty of exercise. The exercise you perform should be moderate and slowly increase in the intensity so that you heart rate is raised for at least 30 minutes, three times per week. Remember afterwards, you need to cool off so your heart rate goes back down.
  • On average, the healthy percent of body fat is around 14 to 24 percent for women and 6 to 17 percent for men.


Sit-up Straight and don’t slouch. 

neck fat 2

Yup, simple words yes and important piece of the puzzle. Slouching allows your chin and neck muscles to grow weaker, so as a result, there’s a greater chance of excess fat.

  • Slouching also accentuates fat in your neck. Sitting up straight and keeping your head high will help smooth it out, creating a smoother and less noticeable appearance.
  • Sitting straight strengthens your jaw, neck, and back muscles because you’re using those muscles to keep yourself upright.
  • Use a posture-correcting chair if necessary.


Stay Hydrated

neck fat 3

Water is essential in keeping your bodily functions running properly. Moreover, hydrated skin is far less likely to sag or appear loose. If you don’t drink enough water, it’s actually impossible to lose weight. Plus, water lowers your appetite, making sure you eat the right amount of food instead of just eating more than you should.

  • Opt for water and unsweetened fruit juices over sugary drinks like sweetened juices and soda. Sweetened drinks are usually high in empty calories.
  • Avoid drinks that dehydrate you. This includes anything with caffeine, like soda and coffee, Gatorade and anything with alcohol.


Perform cardiovascular exercise

neck fat 4

Along with neck-toning exercises, you need to exercise in ways to burn calories. Because calories are stored as fat (you use as energy throughout the day), you need to lose more calories than you consume. Cardio increases your heart rate and burns more calories. You could bike ride, walk everywhere, jump rope or rollerblade, run/job, do kickboxing, or swim.



neck fat 5

Yes, there are neck exercises available but be careful and use them with caution, DO NOT over do these!


  • Sit or stand straight up. Look up to the ceiling with your mouth closed and begin a chewing motion. Continue this motion for 30 seconds. Rest for 10 seconds, then repeat twice more.
  • Sit or stand up straight. With your lips covering your teeth, open your mouth as wide as possible. Ease your head back and hold for 30 seconds. Rest for 10 more seconds before repeating two more times.
  • Sit or stand up straight. Gradually tilt your head back and look up at the ceiling. Pucker your lips, like you would do when kissing, and hold that for five seconds. Perform this exercise 10 to 15 times.
  • Sit or stand up straight. Open your mouth wide and pull your bottom lip over your bottom teeth. With your lip in this position, move your lower jaw up and down 10 to 15 times.
  • You can do more research for other neck training exercises.

Remember with any exercise program, the key is consistency, but don’t be afraid to consult with a contact before, while or after any exercise regiment. -EE




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