How to Remove Neck Fat: A Step-by-Step Guide for Natural Results
A surprising 68% of people feel unhappy about their double chin. This statistic shows that more than two-thirds of us struggle with neck fat and look for solutions that work.
The choices can feel overwhelming when you start to think over neck fat removal options or begin exploring possibilities. Modern treatments range from neck contouring procedures that cost between $1,200 and $12,700 to quick neck liposuction sessions lasting just 30-60 minutes. These options are now accessible to more people than ever before.
Selecting the right approach for your needs can be challenging. This piece will help you understand everything about neck fat. You'll learn about natural remedies, surgical solutions, and what to expect from each option.
Are you ready to find the most effective ways to achieve a slimmer, more contoured neck? Let's take a closer look at your options!
Understanding Neck Fat: Causes and Types
Neck fat accumulation shows up in people of all ages and body types. Many believe only overweight people develop excess neck fat. That's not true at all.
Why fat accumulates in the neck area
Your neck has several distinct fat compartments. Research has identified three main areas where fat accumulates: supraplatysmal fat (between skin and platysma muscle), subplatysmal fat (beneath the platysma muscle), and very deep fat (behind the anterior digastric muscles) [1]. Studies reveal supraplatysmal fat makes up about 44.7% of neck fat, while subplatysmal fat accounts for roughly 30.7% [1].
This submental fat—scientifically known as submental adiposity—builds up below your chin and along your jawline. Men and women store neck fat differently, which makes it tough to lose. Women tend to store more fat in the superficial neck area, especially as their weight increases [2].
Common factors that contribute to neck fat
Here's what leads to neck fat development:
- Weight fluctuations: The most frequent cause, but not the only one
- Genetics: Your family's history plays a big role in fat distribution patterns
- Aging: Our skin loses collagen and elastin as we age, which leads to sagging
- Poor posture: Makes neck muscles weak over time and reduces skin elasticity
- Medical conditions: Cushing's syndrome, hypothyroidism, and polycystic ovarian syndrome can play a part [3]
Your lifestyle choices like high stress levels, poor sleep, smoking, and lack of exercise can speed up neck fat development [3].
How to determine if you have excess neck fat
Neck circumference measurement gives you a better picture than just looking in the mirror. Doctors use neck circumference as a key indicator of upper body fat distribution. This measurement associates with serious health issues including sleep apnea, heart disease, and stroke risk [4].
Research also shows that neck fat buildup helps predict cardiometabolic risk and inflammation levels. These predictions match those made by looking at visceral fat, especially in men [2].
Neck fat isn't just about looks. A 2014 survey by the American Society for Dermatologic Surgery found that 68% of 8,300 people listed excess fat under their neck and chin as their main esthetic worry [5]. The health risks are real too. Large amounts of neck fat can raise your chances of developing diabetes and high cholesterol [3].
If neck fat concerns you, learning about its causes helps you find the right solutions. These can range from natural methods to advanced removal procedures.
Natural Methods to Reduce Neck Fat
Natural solutions are a great way to get alternatives to expensive procedures like neck liposuction or surgical neck fat removal. These methods can show visible improvements if you do them regularly.
Effective neck exercises for fat reduction
Targeted neck exercises make your muscles stronger and boost circulation to reduce fat buildup. Studies show that regular neck exercises tone muscles and improve your posture, which changes how neck fat looks [6].
These exercises work well:
- Chin Lift: Tilt your head back, look at the ceiling, and pucker your lips for 10 seconds. Do this 10 times each day for best results [7].
- Neck Rotation: Move your head in circles to work neck muscles and get better blood flow in your shoulders [6].
- Towel Squeeze: Put a towel under your chin and squeeze for 5 seconds, then let go. This works the muscles under your chin [8].
You should do these exercises 10-15 times daily to see results [9].
Dietary changes that target neck fat
Your food choices directly affect how fat builds up in your neck. Foods with too many calories and poor nutrition are the biggest reasons fat collects in your neck area [10].
Instead of strict diets, make these green practices part of your routine:
- Drink more water to cut down bloating and clear toxins
- Pick whole foods instead of processed ones high in sodium [10]
- Cut back on alcohol since it adds extra calories [10]
- Add foods rich in antioxidants like green tea that help with overall fat loss [11]
Drinking enough water (2-3 liters daily) helps manage weight and makes your skin more elastic [12].
Skincare routines for a firmer neck appearance
Your neck's skin is thinner than face skin and has fewer oil glands, which makes it easy to sag [13]. Daily skincare can make it look much better.
Try these methods:
- Apply products with upward strokes to stop sagging [14]
- Use a facial roller to help drain lymph fluid from your neck area [14]
- Look for products with hyaluronic acid that hydrate deeply [15]
- Make natural firming masks using egg whites and honey to tighten skin [11]
A sea salt scrub used twice weekly reduces inflammation and speeds up cell turnover to make your neck skin look firmer [16].
Note that these natural approaches work best when you combine them with healthy habits and realistic goals about timing.
Non-Surgical Neck Tightening Procedures
Non-surgical options target stubborn neck fat more quickly than exercises alone, without surgery's lengthy recovery time.
Kybella injections for submental fullness
Kybella remains the only FDA-approved injectable treatment that eliminates submental fat (double chin). Deoxycholic acid, the active ingredient, exists naturally in our bodies and breaks down dietary fat. The treatment permanently destroys fat cells when doctors inject it beneath the chin [17].
Patients typically need 2-4 treatments with a month between each session, though some may need up to 6 sessions to achieve their desired results [18]. Each procedure lasts just 15-20 minutes with minimal recovery time [19]. Treatment costs range from $941 [20] to $1,400 [21]. The results last permanently since destroyed fat cells can't store fat again.
Coolsculpting and radiofrequency treatments
CoolSculpting eliminates fat cells through controlled cooling (cryolipolysis) without harming nearby tissues. Chin treatments take about 35 minutes [2] and cost $1,400 [2]. Research shows fat reduction between 20-80% in treated areas [2].
RF treatments like Viora V20 offer another option. These treatments heat deeper skin layers and boost collagen production. Doctors have used RF therapy to tighten loose skin since 2001 [22]. A 2017 study revealed that 24 out of 25 participants showed improved body shape after 5-8 sessions [22]. Results can last 1-3 years with proper skincare [23].
Ultrasound therapy options
Ultherapy and similar ultrasound technologies tighten skin and underlying muscles through focused ultrasound energy. These treatments boost collagen production and create smoother skin. Patients see results 2-3 months after treatment [24].
High-intensity focused ultrasound (HIFU) targets fat tissue by heating it between 60-70°C [25]. This method destroys fat cells without surgical incisions.
Recovery and results timeline
Patients appreciate these non-surgical procedures because they can return to their daily routine within 24 hours [3]. Common temporary side effects include:
Results develop gradually over time. CoolSculpting changes appear within three weeks, with best results at 2-3 months [2]. Ultherapy results emerge over 2-3 months [24]. Fat cells don't regenerate after destruction, so results last unless significant weight gain occurs [3].
Surgical Options for Neck Fat Removal
Surgical procedures are the best solution at the time other approaches don't work well enough. These options give the most important results if you have moderate to severe neck fat or loose skin.
Neck liposuction procedure explained
Neck liposuction removes fat deposits through small, carefully placed incisions. The procedure takes 45 minutes to two hours. A surgeon uses a thin tube called a cannula beneath the skin through incisions below the chin or behind the ears [28]. The cannula breaks up and removes unwanted fat cells to create a more defined jawline [28]. This method works best for patients who have good skin elasticity and excess fat rather than loose skin [24].
Neck lift and platysmaplasty options
A neck lift (cervicoplasty) or platysmaplasty offers complete solutions to patients with sagging skin and visible muscle bands. The cervicoplasty removes excess skin and fat. The platysmaplasty works on the platysma muscle and smooths out vertical neck bands [29]. The surgeon makes a small incision beneath the chin during platysmaplasty. This helps tighten loosened muscles and creates a single sheet of muscle that prevents neck bands [30].
Determining if you're a good candidate for surgery
The best candidates are healthy people without medical conditions that affect healing [4]. You might be a good candidate if you have:
- Extra fat or loose skin in your neck area
- Good health and stable weight
- Realistic expectations about results
- Good skin elasticity (especially if you want liposuction alone)
- No uncontrolled diabetes or smoking habits [29]
What to expect during recovery
Patients usually experience swelling, bruising, and discomfort for about two weeks after surgery [31]. Most people can go back to work within one to two weeks. You should avoid heavy activities for several weeks [28]. You must wear a compression garment all day at first, then only at night for many more weeks [32]. The final results appear slowly as swelling goes down, and full recovery takes up to six months [29].
Conclusion
Your approach to dealing with neck fat should be based on your personal needs and goals. The path to success depends on picking methods that work best for your situation and what you hope to achieve.
Different approaches yield different outcomes. Natural methods like targeted exercises and diet changes slowly improve your appearance without any risks. Non-surgical treatments create moderate changes and need little recovery time. Surgical options give dramatic, lasting results when you have major concerns.
The best way to tackle neck fat starts with learning about your options and what they can do. You'll find expert strategies and tips about neck fat reduction methods at recidiet.blogspot.com.
Note that staying consistent matters whatever method you pick. A healthy lifestyle, good skincare habits, and realistic goals will help you get and keep the results you want. Your desired neck profile is achievable when you pick the right option and stick to it.
FAQs
Q1. What are some effective natural methods to reduce neck fat? Natural methods include targeted neck exercises like chin lifts and neck rotations, dietary changes such as increasing water intake and choosing whole foods over processed items, and skincare routines that involve applying products with upward strokes and using facial rollers for lymphatic drainage.
Q2. How long does it take to see results from non-surgical neck fat removal procedures? Results from non-surgical procedures like CoolSculpting and Ultherapy typically begin to appear within 3 weeks, with optimal results visible after 2-3 months. The timeline can vary depending on the specific treatment and individual factors.
Q3. Are surgical neck fat removal procedures permanent? Yes, surgical procedures like neck liposuction offer permanent results as they remove fat cells that do not regenerate. However, maintaining a stable weight is crucial to preserve the results, as significant weight gain can lead to new fat accumulation in the treated area.
Q4. Who is an ideal candidate for surgical neck fat removal? Ideal candidates are healthy individuals with excess fat or skin relaxation in the neck area, good overall health, stable weight, realistic expectations, and adequate skin elasticity. Those with uncontrolled diabetes or smoking habits may not be suitable candidates.
Q5. How can I determine if I have excess neck fat? Beyond visual assessment, measuring neck circumference can provide valuable insights. Medical professionals consider neck circumference an important indicator of upper body fat distribution. Additionally, substantial neck fat can be associated with health issues such as higher risks for diabetes and elevated cholesterol.
References
[1] - https://academic.oup.com/asj/article/34/4/499/210138
[2] - https://www.healthline.com/health/coolsculpting-chin
[3] - https://www.aad.org/public/cosmetic/fat-removal/non-invasive-what-to-expect
[4] - https://www.plasticsurgery.org/cosmetic-procedures/neck-lift/candidates
[5] - https://www.pfrankmd.com/dermatologist-blog/the-double-chin-causes-and-solutions/
[6] - https://www.emeraldlaser.com/neck-exercises-double-chin-for-slim-neck/
[7] - https://www.healthline.com/health/how-to-get-rid-of-double-chin
[8] - https://www.youtube.com/watch?v=JwFwel2B2rI
[9] - https://reneeburkemd.com/blog/say-goodbye-to-turkey-neck-naturally-tips-and-exercises-for-a-firmer-neck/
[10] - https://bizrahmed.com/blog/what-foods-cause-double-chins-and-precautions/
[11] - https://www.netmeds.com/health-library/post/double-chin-how-to-get-rid-of-it-naturally?srsltid=AfmBOoqNCwn5utHRuolK-5QLY4GUdYa35fHxB3IGlkVS2KR3Qxje7e3_
[12] - https://freerx.com/Blog/Details?s=%09How-Get-Rid-of-Neck-Fat%09
[13] - https://www.goodhousekeeping.com/beauty/anti-aging/g3874/neck-firming-cream/
[14] - https://www.byrdie.com/how-to-tighten-neck-skin-5083601
[15] - https://health.clevelandclinic.org/the-best-skin-care-ingredients-for-your-neck
[16] - https://www.siobeauty.com/blogs/resource-center/sagging-skin?srsltid=AfmBOop_HRqdW6OjxnSZg0AEhcYf0yfLOtqmKoaKGjijkhSf6iTEXirz
[17] - https://www.mykybella.com/
[18] - https://www.mykybella.com/what-is-kybella
[19] - https://www.webmd.com/beauty/what-to-know-about-kybella-injections
[20] - https://www.carecredit.com/well-u/health-wellness/how-to-get-rid-double-chin/
[21] - https://www.youtube.com/watch?v=Gfzjk6jem6o&pp=0gcJCdgAo7VqN5tD
[22] - https://www.healthline.com/health/beauty-skin-care/radio-frequency-skin-tightening
[23] - https://www.brunnermd.com/2024/01/31/radio-frequency-skin-tightening-101-what-should-you-know/
[24] - https://www.americanboardcosmeticsurgery.org/procedure-learning-center/face/neck-contouring-guide/
[25] - https://www.aium.org/resources/official-statements/view/statement-on-the-safety-of-cosmetic-ultrasound
[26] - https://www.drkarenhorton.com/dr-hortons-blog/treatment-of-the-double-chin/
[27] - https://www.webmd.com/beauty/what-is-radiofrequency-skin-tightening
[28] - https://ambrdfcs.org/cosmetic-procedures/face/neck-liposuction/
[29] - https://www.drkimsurgery.com/procedures/face-surgery/neck-lift-surgery-chicago/
[30] - https://www.newyorkfacialplasticsurgery.com/plastic-surgery-results/neck-lift/platysmaplasty
[31] - https://www.hopkinsmedicine.org/health/wellness-and-prevention/double-chin-surgery-what-you-need-to-know
[32] - https://www.scottsdalefacialplastics.com/blog/recovery-from-surgical-neck-sculpting/