If you’ve noticed extra fat under your chin or around your neck, you’re not the only one. Neck fat, also known as submental fat or a double chin, can make your face look less defined, but it’s not something you’re stuck with. The right mix of cardio, resistance training, and neck-toning exercises, along with smart diet and posture habits, can noticeably reduce it.
While spot reduction isn’t possible, consistent overall fat loss and targeted muscle work help tighten and sculpt your neck area.
In this guide, you’ll learn practical ways to lose neck fat safely and effectively, strengthen your jawline, and improve your overall facial profile.
When exercise and diet don’t fully get rid of neck fat, medical treatments can help sculpt and define your neckline more precisely. These options target stubborn submental fat and tighten loose skin using surgical and non-surgical methods. Here are the most effective treatments available:
Neck liposuction surgically removes excess fat through tiny incisions under the chin. It offers immediate, noticeable results and can dramatically sharpen your jawline. Recovery usually takes about a week, and results are long-lasting with a stable weight.
Kybella is an FDA-approved injectable that dissolves fat cells beneath the chin. Usually, several sessions spaced several weeks apart are necessary. Once the fat cells are destroyed, they don’t come back, making it a permanent non-surgical option.
CoolSculpting freezes and eliminates fat cells using controlled cooling. It’s completely non-invasive, requires no anaesthesia, and produces gradual results over one to three months as the body naturally clears out the treated fat.
Mesotherapy involves injecting small amounts of fat-dissolving compounds such as phosphatidylcholine and deoxycholic acid into targeted areas of the neck. These compounds break down fat cells, which are subsequently processed by the body. It’s a non-surgical option that may require multiple treatments for visible results.
NeckTite uses radiofrequency energy to melt fat and tighten the surrounding skin at the same time. It’s a less invasive procedure performed under local anaesthesia and provides smoother, firmer contours with minimal downtime compared to traditional surgery.
MyEllevate uses a light-guided suture system to lift and support neck tissues, improving definition and reducing sagging. It’s best for mild to moderate skin laxity and offers a short recovery period.
A surgical neck lift is the most comprehensive option for those with significant sagging or excess skin. It tightens underlying muscles, removes excess fat, and re-drapes the skin for a smoother, youthful look. Recovery can take several weeks, but the results are dramatic and long-lasting.
Therapies like Ultherapy, Thermage, and laser lipolysis use focused energy or heat to reduce fat and stimulate collagen. These options improve skin tightness and contour over time without surgery.
Here are 6 Effective Ways on How to Lose Neck Fat:
Let’s get into the details of these 6 effective tips on how to get rid of neck fat.
Cardio exercises are the key to overall fat loss, including neck fat reduction. These activities burn calories and help reduce body fat percentage, eventually impacting the neck area. Brisk walking, jogging, swimming or cycling for 30 minutes daily can help reduce fat as they burn calories and are effective body workouts.
Resistance training fastens your metabolism and builds muscles, aiding in fat loss. Incorporate full-body strength training sessions two to three times a week. These are great for home workouts and add variety to your routine. Push-ups, squats, and lunges are effective and require no equipment.
There are specific exercises to tone and strengthen the neck muscles, reducing the appearance of neck fat.
Rotate your head in a circular motion. Do 10-15 rotations in each direction.
Clench your jaw for 5 seconds, then release. Repeat 10-15 times.
Pucker your lips and hold for 5 seconds, then release. Repeat 10-15 times.
Place one hand on the side of your head and push against it while resisting with your neck muscles. Do 10-12 repetitions, two to three times daily
Weight reduction significantly reduces neck fat by burning stored fat for energy, resulting in a slimmer neck and improved overall body composition and health. Along with neck fat, if you are seeking answers for how to get rid of a double chin, reducing your weight may help there as well. A healthier body weight can lead to a more defined jawline, addressing neck fat and increasing self-confidence.
Some dietary habits can help you lose fat and get a slimmer neck. Follow these tips:
Protein helps build lean muscle, which boosts metabolism and promotes fat loss. Include lean meats, eggs, beans, and nuts in your diet.
Avoid foods high in sugar and unhealthy fats as they contribute to weight gain. Focus on whole, unprocessed foods like fruits, vegetables, and whole grains.
Drinking plenty of water helps reduce bloating and water retention. Aim for at least eight 8-ounce glasses of water daily.
Due to its antioxidants and minerals, green tea is known for its metabolism-boosting properties. Adding green tea to your daily routine can aid in overall fat reduction.
How to remove neck fat? Try adjusting your lifestyle habits.
Staying active with regular movement and exercise helps in overall fat reduction, including in the neck area. Incorporate a mix of cardio and strength training to boost metabolism and promote fat loss.
Maintaining good posture can minimise the appearance of neck fat. Slouching pushes the neck forward, exacerbating the issue. By sitting and standing tall, you relieve neck tension and strengthen supporting muscles.
Many people report that regularly chewing gum can strengthen jaw muscles and help define your jawline. This simple exercise engages facial and neck muscles and can be done throughout the day.
Reducing neck fat takes consistency, but the combination of smart exercise, balanced nutrition, and professional treatments can reshape your neckline over time. Cardio and strength training support overall fat loss, while targeted neck exercises help tone and define the area. For stubborn fat or loose skin, options like NeckTite, CoolSculpting, mesotherapy, or a surgical neck lift can deliver noticeable results.
The key is choosing an approach that matches your goals and health needs. With patience and the right strategy, you can achieve a slimmer, more sculpted neck and a confident, youthful appearance that lasts.
01. What causes neck fat to develop?
Neck fat often develops due to weight gain, genetics, poor posture, and ageing. When overall body fat increases, it can store around the neck and chin area, leading to what’s commonly known as a double chin or submental fat.
02. How can I lose neck fat fast?
While there’s no quick fix, combining daily cardio, strength training, and a calorie-controlled diet can help reduce neck fat effectively. Staying hydrated, cutting back on sugar and processed foods, and adding neck exercises can also speed up visible results.
03. Do neck exercises really work?
Neck exercises strengthen and tone the muscles around the neck and jawline, improving firmness and appearance. However, they work best when combined with overall fat reduction through exercise and a healthy diet.
04. What foods help reduce neck fat?
Lean sources of protein, fruits, vegetables, whole grains, and nutritious fats promote fat loss. Avoid sugary drinks, refined carbs, and salty or fried foods that can cause bloating and water retention around the face and neck.
05. Is neck fat permanent?
No, neck fat isn’t permanent. With healthy lifestyle changes or medical treatments, you can significantly reduce or eliminate it. Long-term results depend on maintaining a stable weight and an active lifestyle.
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Consultant Plastic Surgeon
Dr. Mark Gorman is a consultant plastic surgeon and department lead at Salford Royal, specialising in facial plastics and complex reconstructive procedures. His expertise spans a wide range of areas, including oculoplastic, nasal, ear, abdominal, and microsurgical reconstruction, with particular focus on breast, head and neck, and lower limb reconstruction.
With a non-surgical and surgical skillet, Dr. Gorman is known for using advanced techniques to achieve natural, harmonious results. His approach often integrates dermal fillers and fat transfer to enhance facial features in combination with a range of deep plane facelifts.
Beyond facial aesthetics, his specialties include high-definition liposuction, allowing for precise body contouring.
Dr. Gorman’s approach to plastic surgery is rooted in skill, combining technical precision with a deep understanding of aesthetics to achieve refined and personalised outcomes for each patient.Dr.Gorman is a key opinion leader (KOL) for major UK aesthetic companies, also has taught at BAAPS (British Association of Aesthetic Plastic Surgeons), bringing his expertise to the next generation of surgeons.
Additionally, he runs his own aesthetic training company, further extending his influence in the field.Dedicated to total well-being, Dr. Gorman created the Look Body Mind philosophy, which blends aesthetics and wellness for a holistic approach to beauty.Whether you’re looking for subtle enhancements or comprehensive reconstructive work, Dr. Gorman’s patient-centered care, grounded in precision, skill and an exceptional aesthetic eye, ensures that you will feel confident throughout your journey.
Administrator
Sophie brings over a decade of customer service expertise to her role as Receptionist at Yorkshire Skin Centre. With a strong foundation in retail management and the travel industry, she is recognised for her warm, approachable manner and professional attitude—ensuring every client feels welcomed and valued from the moment they arrive.
Highly organised and calm under pressure, Sophie thrives in fast-paced environments and seamlessly manages a wide range of front-of-house responsibilities.
As the first point of contact for many clients, she plays a vital role in maintaining the clinic’s high standards of service and creating a smooth, reassuring experience for all visitors.
Beyond her professional skills, Sophie brings a vibrant energy to the team. She has a passion for travel, fashion, and music, and is currently learning both Spanish and Arabic. Her dedication to personal growth, combined with her friendly and proactive approach, makes her an indispensable part of our team.
Senior Surgical Sister(RN)
Herezel McCourt is a highly experienced Registered Nurse at Yorkshire Skin Centre, bringing over two decades of clinical expertise across diverse surgical and medical specialties. She holds a BSc (Hons) in Perioperative Practice from Huddersfield University, UK, and a BSc in Nursing from Cebu Doctors’ University in the Philippines.
Herezel has spent the majority of her career within the NHS, most recently as a Clinical Specialist in Ophthalmic Surgery at The MidYorkshire Teaching NHS Trust.
Her extensive background includes roles in operating theatres, anaesthetic care, ENT, urology, plastics, maxillofacial, orthopaedic, and podiatric nursing, among others.
Renowned for her professionalism, dedication, and compassionate care, Herezel is also a trained mentor, assessor, and ANTT trainer. She has led initiatives in recruitment, risk assessment, SOP development, and patient care pathway planning. Her leadership credentials are strengthened by a Level 3 Award in First Line Management and a strong commitment to staff development and peer support.
Herezel is a calm and supportive presence to both patients and colleagues, and her attention to clinical excellence makes her an invaluable member of the Yorkshire Skin Centre team.
Clinical Assistant
Rhea Levitt is a highly experienced Clinical Assistant at Yorkshire Skin Centre, known for her hands-on approach, warm personality, and commitment to delivering high-quality patient care. With a solid background in healthcare settings, Rhea brings valuable clinical expertise and administrative support to the team.
Her wide-ranging experience includes phlebotomy, wound care, ECGs, diabetic foot checks, B12 injections, and assisting in minor surgical procedures. She is also skilled in patient health monitoring, spirometry, and providing support during clinics such as coil fittings and cancer care.
Rhea’s well-rounded clinical knowledge is matched by her excellent organisational skills and a calm, compassionate approach to patient wellbeing.
In addition to her clinical duties, Rhea supports the practice by carrying out internal audits and ensuring best practices are upheld throughout the clinic. She plays a key role in maintaining smooth day-to-day operations and upholding the high standards that Yorkshire Skin Centre is known for.
Dedicated, professional, and always ready to help, Rhea is an invaluable member of the team who helps ensure that every patient receives attentive, safe, and seamless care.
Administrator
Raman holds a Bachelor of Science with Bachelor of Education (BSc, BEd) from India, a qualification that integrates scientific studies and teaching education, equipping her with a strong foundation in both fields. She is currently building her career in the UK healthcare industry, bringing her hardworking, compassionate, and friendly nature to the team.
With valuable experience in customer service and patient care, Raman plays a key role in managing day-to-day operations, handling bookings, and ensuring a smooth and welcoming experience for all patients.
Her dedication to excellence and passion for healthcare and client well-being make her an integral part of our team.
Practitioner
Nichola is a highly skilled practitioner with a strong background in beauty and holistic therapies. She earned her Level 3 Beauty Therapy qualification with distinction from the Yorkshire College of Beauty and further enhanced her expertise with Level 4 Specialist training. She is also CIDESCO-certified, an internationally recognized gold standard in beauty and spa therapy, ensuring clients receive the highest level of care and treatments.
With 18 years of customer service experience, primarily in the hospitality industry, Nichola deeply understands the importance of building strong client relationships. She is known for her hardworking nature, punctuality, and dedication to continuous learning.
Passionate about skincare and wellness, Nichola is committed to expanding her expertise in a leading skin clinic. She believes that the knowledge and experience she gains will be invaluable in delivering the highest standard of care to her clients.
“ Your journey to skin perfection starts here. Leave your details, and our expert team will be in touch shortly.”
Aesthetic Doctor
Expert Practitioner
Yorkshire Skin Centre in Leeds is a CQC registered medical clinic. Led by Dr Raj Thethi who completed his core surgical training in hospitals around West Yorkshire before branching into aesthetic medicine.
Dr Raj Thethi is a Northern Territory Regional Expert for an international dermal filler company called Teoxane. He also sits on their National UK Faculty. He is nationally recognised leader in the field of Aesthetics and a skilled trainer up..Yorkshire Skin Centre in Leeds is a CQC registered medical clinic. Led by Dr Raj Thethi who completed his core surgical training in hospitals around West Yorkshire before branching into aesthetic medicine.
Clinic Director
Patient Care Coordinator
Founder and Medical Director
Dr Raj is the Founder and Clinical Director of the Yorkshire Aesthetic Clinic. With a successful career in aesthetics and a passion for patient care, Dr. Raj found that his expertise in facial aesthetics was a natural progression where he could showcase his warm and friendly demeanour alongside his exceptional skills.
Dr Raj specialises in advanced facial aesthetics, offering a wide range of treatments and skin procedures. With his extensive training and experience in both medical and aesthetic fields, he brings a unique perspective to delivering exceptional results.
Driven by his passion for patient satisfaction, Dr Raj established the Yorkshire Aesthetic Clinic. Located in a comfortable and welcoming environment, the clinic provides a luxurious and refined setting for patients seeking aesthetic treatments…. Read More
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Patient Representative
Hi, I’m Sarah Coates. I’m a Senior Change Manager, Hogan accredited coach, proud mum of 2 beautiful boys and am blessed with incredible friends to get into mischief with!
As I headed towards my 40th birthday, my life changed in a way that I could never have imagined and I came off that roller coaster with a new lease of life, with an understanding of the importance of self care and a huge amount of gratitude.
I love to travel, have a passion for interior design and enjoy sharing all that life has to offer with my beautiful family and fabulous friends.
If I’m not at work, you’ll find me playing at the park with my boys, enjoying the sun in Ibiza, listening to music or at the bar with a glass of fizz!
Patient Representative
Patient Representative
I am Senior Manager currently working for a small charity based in Leeds. My role is both professionally stimulating and challenging. No two days are ever the same. It includes aspects of advocacy, client rights, individual representation and inclusivity.
One milestone that resonates deeply is the creation of support groups, safe spaces where clients can openly share their stories. Witnessing the impact of these connections has fuelled my determination to improve the journey of others.
Through my own aesthetic endeavours , I’ve developed an unparalleled understanding of the emotional nuances tied to cosmetic treatments. This empathy allows me to offer sincere reassurance and guidance, especially during moments of vulnerability, in an era of aesthetic care that marries technical expertise with genuine human understanding and a person centred approach.
In my spare time I love the outdoors, enjoying hillwalking, taking part in sport, managing my bountiful allotment, and enhancing my cookery skills trying different cuisines (..no Masterchef yet).. and travel.
Consultant and General Surgeon
Dr. Khan earned her MD from Copenhagen University in 2003 and boasts over 20 years of medical expertise. Her early career was dedicated to dermatology and gynaecology across Yorkshire, and in 2011, she became a qualified GP from The Royal College of General Practitioners in London.
Dr. Khan’s commitment to women’s health is evident through her achievements. In 2012, she earned a Diploma in Sexual and Reproductive Health.
Sales Administrator
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Consultant Ophthalmologist & Oculoplastic Surgeon
Mr Jeeva is celebrated for his mastery in aesthetic eyelid surgery. By adopting a patient-centric ethos, he delivers personalised treatments that amplify natural beauty and revive youthful vitality.
He has completed a prestigious fellowship at the Royal College of Surgeons, specialising in cosmetic plastic surgery. This rigorous training has endowed him with advanced techniques in aesthetic surgery, ensuring outcomes that are both beautiful and natural.
With a specialised fellowship in oculoplastic surgery, Mr Jeeva has honed his skills in delicate eyelid surgeries, tear duct disorders… Read More
Independent Nurse Prescriber
Alana embarked on a career in nursing in 2008, following her comprehensive training and graduation. Since then, she has accrued a wealth of experience working in a variety of roles within both the NHS and private healthcare sectors. Known for her dedication and exceptional skills, Alana rapidly ascended into management, and for the past seven years, has been serving as a matron.
Throughout her career, she has consistently maintained her clinical competencies and academic studies. She initially earned a Bachelor’s degree in Nursing, later advancing her studies to become an Advanced Nurse Practitioner and Independent Prescriber. Her commitment to continuous professional development led to the completion of her full Master’s degree.
Alana’s passion for skin spurred her to further specialise in this field. In 2017, she pursued training in facial aesthetics, a decision that marked the beginning of a significant new chapter in her career. Since then, she has been affiliated with several leading skin clinics across the UK, where she has honed her expertise and built a reputation for excellence. Her extensive knowledge and experience in skin led her to become an expert medical trainer and since 2021, Alana has been imparting her knowledge at an award-winning training academy. Previously, she held the prestigious position of National Trainer for SKN Clinics, where she educated a variety of medical professionals, including plastic surgeons.
While Alana enjoys all aspects of skin, she has a particular fondness for medical-grade skin care, which she believes offers unparalleled benefits to patients. Her dedication to patient care and her professional knowledge and skills, make her a standout figure in this field. Through her work, Alana has positively impacted numerous lives, helping patients achieve their best skin health and aesthetic goals. In her trainer role, Alana is known for her meticulous approach and her ability to convey complex information in an accessible manner, ensuring that her trainees are well-equipped to deliver high-quality care. Her leadership and mentorship have been crucial in elevating the standards of practice within the industry.
Alana’s career is a testament to her unwavering commitment to excellence in nursing and aesthetics. Her professional journey reflects a blend of clinical expertise, academic achievement, and a genuine passion for improving patient care. As she continues to advance her career, Alana remains dedicated to staying at the forefront of the field, continually enhancing her skills and knowledge to provide the best possible care to her patients and to train the next generation of skin care professionals.
Consultant Plastic & Reconstructive Surgeon
With over 15 years of experience in the NHS, Mr Nikos Lymperopoulos specialises in reconstructive and cosmetic plastic surgery. He graduated from the University of Athens Medical in 2009 and completed his basic surgical training in Liverpool. After earning a PhD with honours in DIEP clinical anatomy research in 2013, he completed advanced surgical training in plastic surgery across Yorkshire and Liverpool, including a cosmetic fellowship in the North West.
Mr Lymperopoulos further honed his expertise with two prestigious breast reconstruction microsurgical fellowships at The Royal Marsden Hospital in Chelsea and Guy’s & St Thomas’ Hospitals in London. His extensive experience in breast reconstruction after mastectomy provides a profound understanding of surgical anatomy and aesthetics, benefiting procedures such as breast augmentation, reduction, and uplift. Additionally, he is highly skilled in abdominoplasty, often enhanced with liposuction or muscle repair, especially post-pregnancy.
Specialising in skin cancer treatment, he adeptly handles Basal Cell Carcinoma, Squamous Cell Carcinoma, and Melanoma. He offers a comprehensive range of breast and body cosmetic surgeries, including breast augmentation with implants or fat transfer, breast reduction, uplift, tummy tucks, and liposuction. Combined procedures, such as “mommy makeovers,” are also available to restore post-pregnancy body contours.
Trained in both surgical and non-surgical facial rejuvenation, Mr Lymperopoulos performs eyelid surgery (blepharoplasty), as well as toxin and filler injections. Currently, he serves as a Consultant at Mid Yorkshire Teaching Hospitals, specialising in breast reconstruction and skin cancer surgery, and holds an Honorary Senior Lecturer position at the University of Leeds.
An advocate for education and research, Mr Lymperopoulos has over 20 publications in peer-reviewed journals and a PhD in microsurgical breast reconstruction. As an Education Lead, he developed “The Yorkshire FRCS (Plast) Course” to aid UK trainees in their exit exams. His innovative training simulator was awarded first place in Innovation at the BAPRAS meeting in 2021.
Blepharoplasty, also known as an eye lift, is a surgical procedure performed on the eyelids to improve their appearance. It can address concerns like:
Excess skin on the upper eyelids: This can obstruct vision and create a hooded appearance.
Bags under the lower eyelids: These can make you look tired or aged.
Drooping lower eyelids: This can also obstruct vision and contribute to a tired appearance.
Types of Blepharoplasty:
Upper blepharoplasty: This addresses concerns with the upper eyelids, removing excess skin and sometimes fat or muscle tissue.
Lower blepharoplasty: This addresses concerns with the lower eyelids, removing excess fat or skin and sometimes repositioning tissues.
Asian blepharoplasty: This addresses specific concerns related to the anatomy of Asian eyelids, creating a more defined crease.
