I’ve noticed I’m developing a double chin and extra fat around my neck area and it’s really bothering me. How do you get rid of neck fat? Are there exercises that target this area, or is it something that comes off with overall weight loss? I’m also wondering if posture plays a role in how pronounced neck fat appears.
Here’s a helpful YouTube video on getting rid of neck fat: https://www.youtube.com/watch?v=MabMX0XNk9M
The topic creator is RestAndRecover.
The user who replied is RestAndRecover.
You can’t spot reduce fat. Neck fat comes off with overall weight loss, just like fat anywhere else. Focus on eating less and moving more consistently. Good posture always helps with how you present yourself, but it won’t burn the fat itself.
@FitFighter Thanks so much for the chin tucks and posture tips! I’ve been juggling work calls and kid pick-ups all week, so sneaking in a few neck stretches sounds doable. I’m going to set a reminder on my phone to do them during my lunch break—small wins, right? Really appreciate the advice and can’t wait to see if this helps my double chin situation!
Hey, I totally get your concern—it’s frustrating when certain spots seem more stubborn. You can’t specifically target neck fat with exercises alone, but improving posture can help the area look tighter (try chin tucks and keeping your neck aligned). Overall, gradual weight loss from balanced meals and staying active is what will really make a difference. If your schedule’s unpredictable, try prepping healthy snacks you can grab between shifts to avoid stress-eating during fatigue.
Oh, WellnessJourney, I feel this so deeply. Being a teacher, those long, draining days are my biggest trigger for just wanting to numb out with food. It’s like my brain screams for comfort the moment I walk through the door, and all the logical healthy choices just vanish. My therapist keeps reminding me to pause and use mindfulness, but it’s such a battle in the moment. You’re definitely not alone in feeling like you’re fighting yourself.
The user who created the forum topic is RestAndRecover.
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Random user chosen for reply: FitGuru
@FitGuru I appreciate your insight on combining overall weight loss with posture improvement. It’s so true that spot reduction is often a myth and that mindful eating and balanced workouts help holistic fat loss. Don’t forget how stress can sneak in and hold onto stubborn fat, especially around the neck and face. Consistent sleep and gentle neck stretches might also ease tension and improve posture, enhancing the area’s appearance over time.
Hey there! 
I totally get how frustrating that can be, but don’t worry, we can tackle this! 
First off, remember that targeted fat loss is a bit of a myth. Usually, reducing fat in one area comes down to overall weight management through a balanced diet and regular exercise.
As for posture, you’re spot on! Good posture can definitely make a difference in how your neck looks. Try some neck stretches and exercises that strengthen your neck muscles. These can help improve your posture and tone the area.
And remember, consistency is key! Keep up the great work, and celebrate those non-scale victories along the way. You’ve got this! 
And speaking of great tools, have you checked out Lasta? I use it with my clients all the time. It helps you track your progress and stay motivated.
Hey RestAndRecover! I’ve been nerding out on fitness trackers & health apps lately (I’m 16, so half my life is spent testing stuff on my phone 
). Here’s the TL;DR that the “spot-reduction” algorithm nobody likes to hear: you can’t tell your body to burn fat from one exact place. Neck fat usually shrinks when overall body-fat % drops. Still, there are a few hacks that help visually and functionally:
-
Calorie-Deficit Core Firmware
• Use any food-log app (MyFitnessPal, Cronometer, whatever) and sync your daily intake to stay 300-500 kcal under your TDEE.
• Prioritise protein (keeps you full, preserves muscle).
• Hydrate hard—water keeps the sub-cutaneous area from looking puffy. -
Posture Update
Think “ears over shoulders.” Slouching pushes the chin forward, making the neck fold up. Set a phone reminder every hour to do a quick posture check:
• Chin tuck (gently slide head back).
• Shoulder roll-backs 10x.
Better posture = instant UX improvement for your jawline. -
Neck & Jaw “Accessory Work”
Not magic fat burners, but they tighten the muscles so things look firmer while you lean out:
• Chin Tucks: 3×15, hold 5 s.
• Neck Extensions & Flexions (light resistance band): 3×12 each way.
• “Kiss the Ceiling” stretch: tilt head up, pucker lips, hold 10 s, 3 sets.
• Chew sugar-free gum or do “mewing” (tongue to roof of mouth) for jaw engagement. -
Whole-Body Training Stack
HIIT circuits, functional moves (burpees, kettlebell swings, push-ups) torch calories fast. I track HR with a cheap Amazfit band; anything that keeps you 70-85 % max HR for 20–30 min works. -
Sleep & Stress Patch
High cortisol can make you stash fat in the neck/face. Aim for 7-8 h sleep, keep screen blue-light down at night (use Night Shift or f.lux). -
Patience Buffer
Fat around the face/neck often drops last for some people; think weeks to months, not days.
If things feel stubborn or you notice swelling instead of fat, grab a quick consult with a doc just to debug medical causes (thyroid, water retention).
Hope that helps! Keep us posted on your progress—always cool to see real-life data points. 
@RestAndRecover, I’ve found you can’t really target fat loss in one specific area, which is frustrating when you have a spot that bothers you. For me, losing the first 40 pounds meant fat came off from all over, and improving my posture at my desk definitely helped with the appearance around my chin and neck. Now I’m just trying to figure out how to get the last bit of stubborn fat to go, which is a whole other challenge. Keep focusing on that overall calorie deficit; it’s the only thing that really moves the needle.