How to Get Rid of Neck Fat

Co-authored by Claudia Carberry, RD, MS

Last Updated: April 8, 2021 References

Neck fat, sometimes referred to as a "turkey neck," lies just beneath the skin of the neck. It can be a pesky spot to tone up. The best way to get rid of neck fat is by combining general weight loss practices with exercise to support your weight loss. Since it's impossible to spot treat (toning one specific area or losing weight in one specific area), general weight loss and exercise are the most helpful measures to reduce the fat around your neck.^{[1]
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Research source} Unfortunately it isn't something you can get rid of overnight. However, sticking to a healthy eating pattern and exercise routine can help you minimize the look of excess fat or skin around your neck.

Part 1

Part 1 of 3:

Making Dietary Changes

1
Decrease your daily calorie intake. No matter where you want to lose weight, you'll need to decrease your overall weight. Decreasing your total daily calories will help you do that.
- Decrease your total daily caloric intake by about 500 calories daily. This will generally result in about 1 pound of weight loss per week.^{[2]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Cutting out too many calories may result in slower weight loss and nutrition deficiencies since you're not able to eat the recommended amount of essential nutrients you need daily.^{[3]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- It's helpful to use a food journal or journaling app to help you count how many calories you currently eat daily. Then subtract 500 calories to find a total to shoot for daily to help you lose weight.
2
Eat a lot of fruits and vegetables. Both fruits and vegetables are very low calorie and very high in fiber, vitamins and minerals. Making half your meals and snacks a fruit or vegetable can easily help you cut down on overall calorie intake.
- It's typically recommended to consume about 5 to 9 servings of fruits and vegetables each day.^{[4]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}
- A serving of fruit is about 1/2 cup chopped or 1 small piece.^{[5]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source} A serving of vegetables is 1 cup cooked veggies, or 2 cups of salad.^{[6]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}
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3
Switch to healthier carbohydrates. Whole grains (grains that contain the bran, germ and endosperm) contain more fiber and other essential nutrients than refined grains. When you choose to eat a grain-based food, choose 100% whole grain.^{[7]
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Trustworthy Source
USDA Center for Nutrition Policy and Promotion
U.S. agency responsible for promoting good nutrition based on scientific research
Go to source}
- Choose whole grain foods like: 100% whole wheat pasta, 100% whole wheat bread, brown rice, whole grain oats, quinoa or barley.
- Refined carbohydrates (foods made with white flour or overly processed) offer very little in the way of nutritional benefits.
- Fiber also slows the digestive process, making you feel full for a longer period of time and giving your body a longer period of time to absorb nutrients.
4
Eat lean protein. Lean protein is essential to all diets, but even more important for a weight loss diet. The amount of protein you need depends on a number of factors, including your activity level and weight.
- Lean protein has been shown to keep you feeling satisfied longer compared to other nutrients like carbohydrates.
- Include a 3 – 4 oz serving of protein with 2 of your meals or snacks. This serving size is similar to the size of an adult palm or a deck of cards.^{[8]
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  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}
- Foods to try include: low-fat dairy, seafood, lean beef, poultry, eggs, legumes and tofu.
5
Stay hydrated. Water is essential in keeping your bodily functions running properly.^{[9]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Moreover, hydrated skin is far less likely to sag or appear loose.
- Aim to consume least eight 8-oz glasses (about 2 liters) of hydrating fluids daily. Some people may need up to 13 glasses (3 liters) daily. This will depend on your weight, gender and activity level.^{[10]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Water also helps control your appetite. Thirst and dehydration can feel and seem like hunger, which could trigger you to eat when all you really need is a glass of water.
- Opt for water and unsweetened beverages over sugary drinks like juice, sweetened coffee drinks, and soda. Sweetened drinks are high in empty calories.

Part 2

Part 2 of 3:

Incorporating Physical Activity

1
Perform cardiovascular exercises. Aerobic or cardio exercise will help burn calories and support your weight loss.
- The Center for Disease Control (CDC) recommends that adults perform up to 300 minutes of moderate-intensity cardio each week, or up to 60 minutes per day 5 days of the week.^{[11]
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  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source}
- Try a variety of exercises like: walking, jogging/running, biking, using the elliptical, swimming or dancing.
- In addition to helping support weight loss or a healthy weight, cardiovascular activities have also been shown to help manage diabetes, blood pressure and cholesterol levels.^{[12]
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  Trustworthy Source
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source}
2
Do 2 days of strength training. In addition to cardiovascular exercise, you should also include a few days of strength or resistance training.
- The CDC recommends 2 days of strength training for at least 20 minutes a session. It's also recommended to do a variety of exercises so that you will work each major muscle group (legs, chest, core, arms, etc).^{[13]
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  Trustworthy Source
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source}
- There are a variety of activities that can count as strength training including: lifting free weights, using weight machines, yoga and pilates.
3
Avoid neck toning exercises. There are a variety of exercises that have been promoted to help get rid of neck fat; however, most have the opposite effect.
- Although you might think that working or strengthening the muscles around your neck could help get rid of fat, these exercises may only bulk up your neck muscles. Bulky muscles will make your neck look thicker, not smaller.
- In general, when you lose weight, you will notice a decrease in the amount of fat that you carry around your neck.

Part 3

Part 3 of 3:

Considering Skin Care Products

1
Always wear sunscreen. In addition to diet and exercise, wearing regular sunscreen can help slow the look of wrinkled, sagging, aged skin.^{[14]
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- If you have sun damaged skin that is wrinkled and looks more aged, this can worsen the look of the excess fat stored around your neck.
- It's recommended to wear a broad-spectrum sunscreen with 30 SPF year-round for both men and women. You may need higher SPF if you're in direct sunlight for longer periods of time. Reapply every two hours and wear a broad-rimmed hat for extra coverage.^{[15]
  X
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  American Academy of Dermatology
  Professional organization made of over 20,000 certified dermatologists
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2
Use retinol creams. There are a variety of retinoid-based wrinkle creams available over-the-counter and also by prescription. Some of these creams will help build collagen and smooth wrinkles.^{[16]
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Research source}
- Used in combination with sunscreen, moisturizers, diet and exercise, these creams can help reduce the look of sagging, wrinkled neck skin.
- Procedures and creams used in a dermatology office are considered the best or gold standard and generally receive the best results.^{[17]
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3
Consider surgical treatment. If you've tried diet, exercise and skin creams, you may want to consider a more drastic measure to remove excess fat or skin around your neck.
- There are a variety of treatment options available including: liposuction, botox, laser treatments and neck lifts.^{[18]
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- Make a consultation with a dermatologist to get an idea of what would be best for your body and budget (as some of these treatments can be costly).

Expert Q&A
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Question

How do I get rid of my neck fat?

Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Master's Degree, Nutrition, University of Tennessee Knoxville

Expert Answer

Support wikiHow by unlocking this expert answer.

This article is for you! Overall weight loss and exercise, along with taking good care of your skin will help with your issue.
Question

What is the best food to eat when I'm trying to lose weight?

Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Master's Degree, Nutrition, University of Tennessee Knoxville

Expert Answer

Support wikiHow by unlocking this expert answer.

There is no one food that will help you lose weight. If you can reduce calories by 500 per day and include 150 minutes of physical activity per week, you will lose weight.