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How to Cut Down on Neck Fat

If your neck fat is bringing you down, maybe it's time to flip over that frown. Reducing neck fat can be challenging, but with patience and a commitment to lifestyle changes, you can lose that excess flab. Because you cannot spot-reduce neck fat, you must lose total body fat, and when this reduces, so will that excess fat in your neck. The right diet and exercise routine can do the trick and quickly help you eliminate that turkey waddle.

Food and Activity

Cut calories to reduce body fat including the fat in your neck. Avoid high-calorie foods and beverages, such as cookies, cakes, desserts, fried foods, sodas, juices and sweetened teas. To lose 1 pound of fat per week, create a deficit of 3,500 calories per week. You can do this by reducing your daily caloric intake by 500 calories.

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Add better foods to your diet as your cut out high-calorie foods. Choose to eat more fruits, vegetables, legumes, whole grains, lean meats and low-fat dairy products. These foods are generally low in calories and contain many vitamins and nutrients that are necessary for optimum health. Harvard School of Public Health recommends eating one half of a plate of fruits and vegetables, one fourth of a plate of whole grains and one fourth of a plate of a lean meat for a well-balanced meal.

Initiate a regular aerobics exercise program to cut down on neck fat. Increasing your physical activity levels will help you burn calories throughout your body and your neck. Plan to include at least 30 minutes per day, five days per week of aerobic exercises such as walking, running, jogging, biking or swimming. You must exercise at a pace that causes you to sweat and breathe harder, but still allows you to talk.

Improve Neck Tone

McKenzie Exercises for the Neck

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Perform neck flexion and extension exercises to help improve neck tone and your overall neck appearance. According to the American Council on Exercise, start in a standing position with your feet shoulder-width apart. Keep your abdominal muscles tight and pull your shoulders back.

Bring your chin down to your chest, or flex your neck as far as possible. Use your neck muscles to keep your neck as flexed as you can for 15 to 30 seconds. Return to the starting position.

Look upwards, or extend your neck as far as possible. Keep your shoulders as relaxed as possible. Hold for five to 10 seconds and return to the starting position. Perform two to four total repetitions. Repeat on a daily basis to improve neck muscle tone.


Measure the circumference around your neck at least once per week to make sure you are successfully losing neck fat.

Ask your doctor to rule out other causes of neck fat if you are having difficulty losing it.


Consult your doctor before starting a new diet or exercise routine, especially if you have a health condition or injury.