Blog Fitness How To Get A Slim Neck: Expert-Approved Tips To Banish Your Double Chin

How To Get A Slim Neck: Expert-Approved Tips To Banish Your Double Chin

how to get a slim neck and face

Rather often, appearance is the factor that determines how confident a person feels in their own skin. That is why people pay so much attention to how they look, and that is why weight loss has become a number one goal for many of us. Every detail is important and has its impact on a general picture. For this reason, dieters aim to get rid not only of such common problem areas as belly and thigh fat, but of neck fat as well. Unfortunately, for some of them it seems to be quite a challenging task and they don’t know where to start. If you have similar issues, this article will definitely be helpful for you. You’ll figure out how to get a slim neck and find some recommendations that’ll help you speed this process along. Let’s dive right in!

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How To Get Rid Of Neck Fat?

The most important thing you should know is that you cannot spot reduce your body fat. It means that crunches won’t help you get rid of your chubby stomach without additional exercises and a well-rounded diet. You cannot control where you lose your body fat, and this case is not an exception. That is why, if you aim to get a slim neck, you should lose weight in general (3). 

So, how to get a slim neck? You should put general recommendations like a healthy diet, necessary calorie deficit, and regular physical activity into practice.

Cardio To Get Rid Of Neck Fat

Cardio exercises should become an integral part of your workout routine. They include quite a wide range of exercises:

  • Walking

For instance, walking helps to burn 300-400 calories per 1-hour training session. This workout is far from being the best weight loss method, but it’s perfect for beginners and people with injuries. If you are a newbie to the world of fitness, have obesity or injuries, you can start your weight loss journey with moderate-intensity 20-45-minute walking sessions, preferably three times a week (11).

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Read More: How Can Walking Come In Handy If You Want to Lose Weight
slim neck

  • Running

Running is another mega popular cardio workout. A 1-hour training session helps to lose approximately 600 calories. It activates your lower body and strengthens your cardiovascular health. Working with your arms also helps to burn off extra calories. So, a 20-30-minute session of running three times a week will be perfect for effective weight loss (11). 

  • Cycling

Cycling also helps to get rid of 600 calories per hour, but it is lower impact than running. That is why it’s suitable almost for everyone. For instance, a 125-pound individual can burn approximately 420 calories by cycling for 1 hour at a moderate intensity. A 30-45-minute training session 3 times a week is highly recommended for people who want to slim down (7, 11).
workouts for neck

  • Swimming

Swimming is another cardio workout that targets main muscle groups. The main advantage is that there is little risk of injury. This is also another way to burn 600 calories per one hour (11). 

  • Jumping Rope

Jumping rope is one of the most popular and effective methods to burn calories and slim down. It can burn 1000 calories per hour. It belongs to high impact workouts and improves your stamina and lung capacity. On average, you can burn 10 calories per 1 minute of jumping. It can be a nice addition to your routine (11).
how to get a slim neck

  • HIIT

HIIT, also known as High Intensity Interval Training, is a workout that provides a maximum fat burning effect. Increased metabolic rate after this type of exercise can last for up to 24 hours after the training session. However, HIIT is more suitable for people with advanced fitness level (11).

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So, as you can see, there are many cardio workouts that can help you burn calories and shave off excess pounds. However, it is also important to perform strength exercises to rev up your metabolism and build muscles. This type of exercise can make your metabolism work even when your training session is over. You can start strengthening your muscles 2 times a week with 1-2 sets, 12-15 reps for each main muscle group (abs, glutes, biceps and more) (6). You can also boost the intensity of your cardio workouts if you have no time for long training sessions. According to the study, by performing your exercises for 20-30 minutes at maximum effort you’ll get equal effect as after longer training sessions at moderate pace (8).

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how to get a slim neck
Exercises To Lose Neck Fat

There are also exercises you can perform to elongate your neck and improve your posture. Posture has its impact on the appearance of your neck, and that’s why it is important to take care of it. Neck-stretching exercises will lengthen your neck muscles and help you to get a proper posture. 

For instance, to stretch the muscles, you can slowly turn your head from side to side, while sitting straight on a chair. Do everything carefully. 

To perform another exercise, you should sit down on the floor. Keep your legs extended and place your hand behind your neck. Now you should push your neck with your hand and touch your chest with your chin for 30 seconds. Then you should carefully remove your hand and slowly get to the starting position. After a 15-second pause, repeat the movement. 

You can also try one more exercise. Sit straight on a chair. Look at the ceiling and point your chin up. Make sure to press your tongue to the roof of your mouth. Wait for 30 seconds and get back to the starting position. 

To strengthen your neck muscles, you can also try special isometric exercises. All you have to do is to place your hand on the back of your head. Next step is to push your head against your palm for 20 seconds. You can perform similar exercise for your neck flexors, the technique is the same, but you should place your hand on your forehead and push your head against it for 20 seconds. You should do these exercises gently and carefully (7).

Read More: How To Tighten Neck Skin After Weight Loss: Cut-And-Dry Tips You Should Put To The Test


How To Get A Slim Neck And Face: Diet & Calories

Another important step in your weight loss is to start following a healthy nutrition plan. First, remember about the calorie deficit. In order to lose one pound a week, you should create a 500-calorie deficit a day (9). It is critical to use only healthy methods – higher levels of physical activity and some restrictions in your diet. As for the foods, your dietary plan should be perfectly balanced in order to provide your body with necessary amounts of essential nutrients. 

Make sure to stick to your daily calorie needs and avoid overeating. The volume of a person’s daily calorie intake depends on a number of factors, such as age, levels of physical activity, metabolism and more. On average, the recommended amount of calories per day is 2,000 for women and 2,500 for men (10). When it comes to weight loss, it is better to opt for calorie calculators. In such a way you’ll get more accurate results.   

It is no secret that a healthy diet includes fruits, vegetables, whole grains, fat-free or low-fat dairy, lean meats, poultry, fish, eggs, beans, nuts and seeds. It is important to avoid saturated and trans fats, cholesterol, salt, and added sugars. You can eat fresh, dried and frozen fruit, and vegetables will be the most beneficial when steamed or grilled. Make sure your dairy products contain no added sugar. As for meat, you can grill or bake it to get the most delicious and healthy dishes. All these recommendations are quite simple and will help you to lose weight with no harm to your health (5).

neck workouts

Can Sunscreen Help To Get A Slim Neck?

Sometimes the neck can look unattractive because of sagging skin. Sunscreen can help you prevent it and tighten your skin. It can also help prevent age spots and wrinkles (1). You need to choose the sunscreen with SPF 30. If you are going to spend time in direct sunlight, you can use higher SPF. It is also important to reapply it every 2 hours.  

Can Drinking A Lot Of Water Help To Get A Slim Neck?

There is a popular opinion that drinking plenty of water can improve the appearance of your skin. Unfortunately, this information lacks scientific backup, and there is no evidence it can help you in your fight with neck fat (4). However, drinking necessary amounts of water can help you lose weight, and that is how you can achieve your fitness goal faster. Water can suppress your appetite, burn calories, remove waste from your body and more (2).


So, how to get a slim neck? Basically, all you have to do is lead a healthy lifestyle. Weight loss, regular workouts, healthy eating choices – all these things will help you lose neck fat and get the body of your dreams. With a bit of commitment and effort you will make your neck slim and attractive. However, remember that the best thing you can do for your health is to consult a health professional to choose the most suitable diet and workout plans.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. All About Sunscreen (2019,
  2. Can water help you lose weight? (2018,
  3. Can You Really Control Where You Lose fat? (n.d.,
  4. Does drinking water cause hydrated skin? (2019,
  5. Healthy Eating for a Healthy Weight (2020,
  6. How to Boost Your Metabolism With Exercise (2019,
  7. How to Get a Skinny Neck (2019,
  8. Physiological adaptations to low‐volume, high‐intensity interval training in health and disease (2012,
  9. Weight loss-Tipping the scales in the right direction (2013,
  10. What should my daily intake of calories be? (2019,
  11. Which Cardio Methods Melt Fat The Fastest? (2020,
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