How to get rid of neck fat? This is a common concern that may make you conscious about your appearance. Neck fat can be stubborn, but it’s possible to reduce it with the right approach.
Neck fat can result from various factors, including genetics, lifestyle, diet, and even posture. Fortunately, there are practical approaches to targeting and reducing this stubborn fat. Let’s explore eight proven tips on how to reduce neck fat that help you achieve a more defined neckline and boost your confidence.
8 Effective Ways on How to Lose Neck Fat
Here are 8 Effective Ways on How to Lose Neck Fat:
1. Cardio workouts
2. Resistance training
3. Targeted neck exercises
4. Weight reduction
5. Dietary changes
6. Lifestyle adjustments
7. Liposuction
8. MyEllevate neck tightening
Let’s get into the details of these 8 effective tips on how to get rid of neck fat.
1. Cardio Workouts
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.
2. Resistance Training
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.
3. Targeted Neck Exercises
There are specific exercises to tone and strengthen the neck muscles, reducing the appearance of neck fat.
► Neck Circles
Rotate your head in a circular motion. Do 10-15 rotations in each direction.
► Jaw Clenches
Clench your jaw for 5 seconds, then release. Repeat 10-15 times.
► Fish Lips
Pucker your lips and hold for 5 seconds, then release. Repeat 10-15 times.
► Side Resistance Exercise
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
4. Weight Reduction
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.
5. Dietary changes
Some dietary habits can help you lose fat and get a slimmer neck. Follow these tips:
► Increase Protein Intake
Protein helps build lean muscle, which boosts metabolism and promotes fat loss. Include lean meats, eggs, beans, and nuts in your diet.
► Reduce Sugary & High-Fat Foods
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.
► Stay Hydrated
Drinking plenty of water helps reduce bloating and water retention. Aim for at least eight 8-ounce glasses of water daily .
► Drink Green Tea
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.
6. Lifestyle Adjustments
How to remove neck fat? Try adjusting your lifestyle habits.
► Keep Moving
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.
► Watch Your Posture
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.
► Try Chewing Gum
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.
7. Liposuction
Liposuction is a more invasive option that involves removing fat through small incisions. Although the recovery time is longer, the results are immediate and significant. This procedure is typically done under local anaesthesia and dramatically reduces neck fat.
8. MyEllevate Neck Tightening
MyEllevate Neck Tightening is a minimally invasive procedure that uses a light-guided suture system to lift and support the underlying muscles and tissues in the neck, resulting in a firmer and more youthful appearance. It is ideal for reducing sagging skin and improving neck definition after you’ve lost neck fat. The short recovery time allows you to return to daily activities quickly.
All Explored on How to Remove Neck Fat
While it can be a persistent concern, the good news is that with dedication and the right approach, you can significantly reduce neck fat and achieve a more defined neckline. Multiple effective strategies exist to address this issue, from incorporating cardio workouts and resistance training to implementing targeted neck exercises and making dietary changes.
Additionally, maintaining a healthy weight and making simple lifestyle adjustments, such as improving posture and chewing gum, can further enhance your results. For those seeking faster solutions, procedures like liposuction and neck tightening treatment offer more immediate and dramatic improvements. Following these proven approaches, you can take confident steps towards a slimmer neck and a more sculpted profile, boosting your appearance and self-esteem.
FAQs About How to Get Rid of Neck Fat
1. What foods cause neck fat?
Eating excessive high-calorie foods, processed foods, and sugars can contribute to neck fat. Salty foods, alcohol, and caffeinated beverages can also indirectly affect fat distribution in the neck area.
2. How to lose neck fat fast in a week?
Losing neck fat in a week is challenging and requires a multifaceted approach. Focus on a calorie deficit through a balanced diet and cardio exercises. Incorporate targeted neck exercises, stay hydrated, and avoid high-sodium foods. These steps can kickstart the process.
3. Is neck fat permanent?
Neck fat can be reduced with lifestyle changes, diet, and exercise; in some cases, medical treatments may be required. Ongoing healthy habits are necessary to maintain results.
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About the Author
Dr. Raj Thethi
Yorkshire Skin Centre in Leeds is a CQC-registered medical clinic. It is led by Dr Raj Thethi who completed his core surgical training in hospitals around West Yorkshire before branching into aesthetics.
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.
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Nationally recognised leader in the field of Aesthetics
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.
Dr Sharan Thethi
Clinic Director
Dr Sharan BDS has a bachelor’s degree in Dentistry and Oral Surgery. She is married to Dr Raj and has taken a step back from dentistry to help run the family venture. She is the Manager of the Yorkshire Skin Centre.
Egle Pociene
Expert Practitioner
With a degree in Cosmetology with Medicine and over 10 years in the industry as a highly knowledgeable and skilled practitioner; Egle, or Elle, is one of the best non-surgical practitioners in the North of England. Having treated over 5000 patients, she has an in-depth understanding of patients’ needs, desires and how to safely achieve natural outcomes. She performs many treatments in the clinic including Morpheus8, advanced skin consultations, chemical peels, Lumecca (IPL) for pigmentation or redness, and laser hair removal to name a few. She is also a qualified semi-permanent make-up artist and has her own business.
Gemma Elliott
Clinical Assistant & Expert Practitioner
Gemma is a highly experienced and versatile practitioner with experience in both performing treatments and running a busy aesthetic clinic.
At YSC, Gemma is Dr Raj Thethi’s clinical assistant but also works as a practitioner in the clinic and is fully experienced with all the technologies to a very high standard. Rest assured you are in safe, experienced hands.
Roisin Quinn
Head of Reception
Roisin the Lead receptionist at YSC and has an extensive administration background in various sectors, bringing a diverse skill set to her role. She also has a keen interest in all things beauty and aesthetics.
Helen Driffield
Reception Team
Helen is part of the reception team and has a number of years’ experience within the medical industry and is also level 2 qualified in Beauty Therapy.
Yasmin Ellis
Reception Team
Yasmin is the latest member to the YSC Reception Team. Yasmin has over 10 years experience in Hair and Beauty Industry, with NVQ Levels 2 and 3 Creative Hair.
Dr Raj Thethi
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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Sarah Coates
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!
Bailey
Patient Representative
Hi I’m Bailey and I live in North Yorkshire with my husband and two working spaniels. I have been seeing Dr. Raj for facial rebalancing due to trauma and anti-aging procedures for six years.
Abie Ansari
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.
Dr. Farzana Khan
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.
Dr Camila Valencia
Aesthetic Doctor
Dr Valencia has over 10 years experience in the aesthetic field. Originally from Ecuador, she moved to the UK in 2014. Dr Valencia performs a wide range of treatments at the Yorkshire Skin Centre including injectables, consultations and minor surgery.
Dr Valencia comes from a family of surgeons and is proud to have been taught by some of the best physicians both at home and at the School of Medicine in Guayaquil -Ecuador.As an entrepreneur, she founded her own Laser Hair Removal company and worked in various specialist Aesthetic Medicine clinics in Madrid for 11 years.
In 2014 she moved to the UK with her family and now works very closely with Dr Raj, as an associate doctor at the Yorkshire Skin Centre.
Dr Valencia is committed to helping her patients to understand and enhance their appearance, always with a view to achieving a natural-looking result.
Qualifications:
MSc Cordoba University 2009
PGDip Alcala University 2007
DMed University of Santiago 2003
Linda Conway
Sales Administrator
Linda comes from a sales and customer record management background.
Here at YSC she personally manages a huge volume of enquiries that come through our clinic everyday, regarding treatments and special offers. She has extensive customer service knowledge and also has wide knowledge of the beauty industry having been a successful manager for Virgin Vie cosmetics.
Ellie Barker
Clinic Supervisor
Ellie works closely with the clinic directors and forms an integral part of the management team at YSC. Ellie has over 10 years’ experience and knowledge of all things beauty, admin and management having worked for various big skincare and beauty brands in her career.
She also co-ordinates all the training in the clinic at the Academy of Facial Aesthetics.
Andrea Hartley
Expert Practitioner
Andrea is a highly qualified practitioner with many years experience within the industry. Andrea qualified 5 years ago in VTCT Advanced Level 4 training at Yorkshire College of Beauty, alongside CIDESCO which is a prestigious internationally recognised qualification. Andrea works in the clinic full time, performing all treatments such as Forma, Morpheus 8, Neogen, UltraClear, Thermavein, Epilation, Ear Piercing and many more.
Sophie Walker
Expert Practitioner
Sophie is a highly experienced practitioner. She passed her Level 3 Beauty Therapy with a distinction at Yorkshire College of Beauty, also completed her Level 4 Specialist training. She is also CIDESCO qualified. CIDESCO is the world standard for beauty and spa therapy meaning you are getting the very best of treatments at an internationally examined standard.
Sophie works in the clinic 5 days a week and performs many treatments such as HydraFacial, Forma, Laser Therapy, Morpheus8, UltraClear Laser, fat freezing, ThermaVein, chemical peels, derma planning and much more. Rest assured you are in safe, experienced hands.
Minimally invasive fat removal and skin tightening in areas like arms, abdomen, and thighs. It uses radiofrequency energy to melt fat and tighten the surrounding skin simultaneously.
Experts analyse your skin, lifestyle, and concerns to recommend the most effective combination of treatments tackling your unique wrinkles and fine lines.
Improve facial features like cheekbones, lips, and jawline, these injectable wonders are like tiny cushions, plumping up wrinkles and restoring lost volume.
we understand the desire for a sharper, more defined facial appearance for men. uses dermal fillers to achieve natural-looking results tailored specifically for the male face.
Facial Ultrasound is a cutting-edge, non-invasive imaging technology that utilises high-frequency sound waves to create detailed images of the underlying structures of the face.
This exclusive treatment combines multiple advanced procedures to sculpt your face, neck, and jawline while delivering outstanding, natural-looking results.
Unwanted moles can be a cosmetic concern, but removing them safely and effectively is important, experience precise removal of moles with minimal scarring.
Advanced hair removal solutions like laser and IPL cater specifically to your needs, offering targeted removal on areas like the chest, back, and beard.
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
Miss Alana Hunter
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.
Mr Nikos Lymperopoulos
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.
At Yorkshire Skin Centre, We offer a range of effective treatments designed to smooth, soften, and erase those unwanted lines, revealing a brighter, younger-looking you.
At the Yorkshire Skin Centre, we understand your concerns and offer a diverse range of effective treatments specifically designed to combat frown lines.
Our skilled team utilises the latest advancements in the field to target both recent and mature acne scars, ensuring comprehensive and cutting-edge solutions for our clients.
A non-invasive procedure that uses cold temperatures to freeze and destroy fat cells. It is designed to reduce localised areas of fat that are resistant to diet and exercise.
At Yorkshire Skin Centre, We offer a variety of advanced solutions to help you achieve a smoother, more toned appearance in your thighs.
Blepharoplasty
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.
Mr Ibrahim Rajput
Consultant and General Surgeon
Mr Ibrahim Rajput is a Consultant General Surgeon who is committed to delivering the best care for every patient. Mr Rajput has undergone extensive training from world renowned surgeons in General Surgery, Hepatopancreatobiliary surgery and Transplant Surgery.
This training has developed his surgical skills to the highest level. He is also an expert in minimally invasive surgery with a particular interest in Laparoscopic Cholecystectomy, and Laparoscopic Hernia Repair.
At Yorkshire Skin Centre, Mr Rajput performs a number of day case procedures under local anaesthesia which include removal of moles, removal of lipomas, excision of sebaceous cysts, and ingrowing toe nails. He is also fully qualified and experienced with surgical liposuction and Body Contouring using our gentle Water Assisted Liposuction BodyJet machine and our powerful BodyTite system for fat and skin contraction and tightening to couple with your liposuction goals.