How to Get Rid of Neck Fat

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So, you’ve put on a few pounds. Your jawline doesn’t have the same sharpness and definition as it used to. How can you fix this problem? Read the tips below, and you’ll find all the information you need to know about how to get rid of neck fat!

Understanding Fat Loss

If you want to know how to get rid of neck fat, you first have to understand the concept of fat loss. The fitness community has perpetuated a lot of bogus “burn fat quick” gimmicks which have caused great confusion, but fat loss is actually quite simple. Let’s debunk the two most common misconceptions:

MYTH: You can burn fat on body parts of your choosing. 

FACT:  Fat loss is a full-body task. Some body parts may lose fat more quickly than others, but you cannot control where or when. 

MYTH: You can burn fat without being in a caloric deficit.

FACT: Only three kinds of people can burn fat without being in a deficit: beginner weightlifters, the morbidly obese, and steroid users. Even in those instances, the subject must have an intense training program and the window shuts in a matter of days. The average person CANNOT burn fat without being in a caloric deficit.

With those facts in mind, the answer to your question is pretty straightforward: the only way to get rid of neck fat is by remaining in a caloric deficit. There’s no other way around it. The process may take a few weeks or a few months, depending on your current body fat levels. Neck fat might be the first to go, or it might be the last. Everyone’s fat-burning cycle looks a little different.

Neck Exercises

Dieting alone is a difficult task, so you should also start a workout routine if you haven’t already. There’s also a handful of exercises and stretches you can do that will help strengthen your jawline and make it appear more defined when the fat goes away. Here are the best ones:

  • Neck curl-up: lie down on the floor and perform a sit-up motion with your neck.
  • Collarbone back-up: sit upright and move your neck backward and forward while keeping the rest of your body stationary.
  • Neck rolls: simply roll your neck clockwise or counterclockwise to loosen up the muscles and relieve tension.
  • Cat-cow stretch: a famous yoga stretch, it loosens up the neck, shoulders and spine, opening up your airways and improving your posture.

So that’s it. Hop on a diet, stay active and wait for the fat to disappear. However, in the meantime, you can practice some habits and visual tricks to see some more immediate improvements to your jawline’s definition.

1. Practice Good Posture

Good posture isn’t a permanent solution, but it helps fix a rounded upper back and undefined jawline. Start by straightening your back and lifting your head upright. Then, press your tongue to the roof of your mouth. This is the tongue’s natural resting position when your mouth is closed, and it naturally tightens your throat muscles, making the jaw appear more defined. 

2. Don’t Mouth Breathe

Mouth breathing is one of the most detrimental habits to your posture, jawline and other health factors. It accentuates overbites, takes your tongue out of its natural position and immediately makes your chin look softer. Keep your mouth shut and breath through your nose as often as you can. 

3. Chew Gum and Hard Foods

Another way to immediately improve your jaw’s definition is to chew gum. Any time you prepare to enter a social setting, pop in a stick of gum. With your jaw constantly working, it will appear tenser and thus sharper.

The same concept applies to eating hard foods. Give your jaw a good workout and add tough foods like nuts, apples, raw carrots and beef jerky to your diet. Just make sure to chew them predominantly with your molars, so you can avoid cracking your more vulnerable front teeth. 

4. Trim Your Beard Correctly

Many guys try to create the illusion of a sharp jawline by trimming their beards up to their chin. DO NOT make this mistake. If anything, this tactic accentuates your neck fat because you set a clear line between where your face ends and your neck begins. The best thing to do is let your beard grow out so it can hide your neck fat, but if you want to keep it trimmed, don’t be afraid to leave some hair on your neck.

Fat Loss Takes Time

Fat loss is a slow, deliberate task that requires a lot of patience, but once you start to see the results, you should feel motivated to keep going. Remember: you can’t choose where you lose fat. So, the question “how to get rid of neck fat” has the same answer as any other body part: remain in a caloric deficit until the fat is gone. 


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