How to Get Rid of Neck Fat

Neck fat usually appears as fullness under the chin or along the neck, making the jawline look less defined. A double chin forms when fat builds up beneath the chin, creating a visible fold.

The neck area is more prone to storing fat because of its structure, and fat in this region can be difficult to reduce with diet and exercise alone. As a result, double chin reduction is a common aesthetic goal for many individuals.

Some individuals also develop a turkey neck, in which the neck skin loses firmness and begins to sag. While turkey neck is primarily a skin laxity concern, it often coexists with fat deposits, requiring comprehensive double chin treatment approaches.

Understanding what causes a double chin can help in choosing the right double chin removal approach.

1. Genetics: Some people naturally store fat under the chin, regardless of weight or fitness.
2. Weight Gain: Even small weight changes can lead to fat build-up around the neck.
3. Ageing: Reduced collagen and elastin cause skin to loosen, leading to a turkey neck.
4. Poor Posture: Prolonged screen use can weaken neck muscles and increase sagging.
5. Diet and Lifestyle: High-calorie diets, excess salt, and poor hydration can worsen neck fat and fluid retention.

Many people wonder how to get rid of neck fat without surgery. While non-surgical methods have limitations, they can improve mild cases when addressed early. 

Diet and weight management

How to lose face fat with diet and weight management? Following a balanced, calorie-controlled diet will result in fat loss throughout the body, including the neck region. However, weight loss alone may not fully address localised neck fat.

Posture awareness

Simple daily adjustments can support your efforts to lose face fat and reduce neck fullness. 

• Improve your  posture
• Reducing screen time in poor positions
• Get adequate sleep
• Manage stress

Neck exercises and double chin exercises

• Chin lifts: Gently tilt your head back and look up towards the ceiling. Pucker your lips as though you are trying to kiss the ceiling, hold the position for a few seconds, then relax and repeat.
• Neck rotations: Slowly turn your head from side to side, stretching the neck muscles.
• Jaw jut: Push your lower jaw forward and hold, then relax. The exercise targets the muscles beneath the chin.
• Tongue press: Press your tongue firmly against the roof of your mouth while tilting your 

Practising these neck exercises and double chin exercises regularly may improve muscle tone, but they will not remove localised fat cells in the neck.

Many individuals find that despite consistent effort, neck fullness remains unchanged. At this stage, professional double chin treatment becomes the most effective option.

Understanding how to get rid of neck fat permanently often requires medical expertise, particularly when dealing with genetics or age-related concerns.

Modern aesthetic medicine offers highly targeted solutions for safe and predictable double chin reduction. Dr Adnan selects the most suitable treatment based on your skin quality, fat volume, and individual goals.

Non-surgical double chin treatment

Non-surgical treatments are ideal for patients seeking minimal downtime and gradual improvement.

• Injectable treatments: Some injectable treatments work by breaking down fat cells under the chin. These treatments require multiple sessions and produce gradual results over a few months. However, the results are usually subtle when compared to surgical options.
• Skin tightening technologies: Advanced devices using radiofrequency, ultrasound, or laser energy can tighten skin and provide mild fat reduction. These treatments are best suited for early signs of turkey neck or mild skin laxity rather than significant fat deposits.
• CoolSculpting: This technique freezes fat cells, which are then naturally eliminated by the body. It can reduce neck fat in carefully selected patients, though results vary and multiple sessions may be necessary.

Surgical solutions for definitive double chin removal

If you have significant fat deposits or loose skin, surgical intervention may offer the most dramatic and lasting results.

Liposuction for the neck

Neck liposuction effectively removes excess fat deposits beneath the chin and along the jawline. In the liposuction procedure, the doctor makes tiny incisions to insert a cannula and remove excess fat. 

Benefits of liposuction include:

• Precise contouring of the neck and jawline
• Removal of stubborn fat resistant to diet and exercise
• Immediate visible reduction in neck fat
• Long-lasting results when weight remains stable

Dr Adnan Tahir’s VASER liposuction uses ultrasound energy to liquefy the fat deposit before its gentle removal. The technique allows precise sculpting with smooth contours and reduced downtime. 

Neck lift surgery

Patients who experience excess fat and skin laxity require a complete rejuvenation. A neck lift is a comprehensive rejuvenation process that focuses on tightening loose skin, removing excess tissue, and addressing muscle bands. 

In most cases, a neck lift is usually combined with liposuction to remove underlying fat while reshaping and tightening the skin. This combined approach helps create a smoother, more defined neck contour with natural-looking results.

If you’re concerned about loose facial skin, deeper wrinkles, or jowls, a comprehensive facelift with neck contouring provides comprehensive facial rejuvenation. The combined approach treats the lower face and neck together, offering balanced, natural-looking results. 

A professional consultation is the most vital step in determining whether neck exercises will suffice or if a clinical intervention is necessary.

• Consultation: A thorough assessment of your jawline and neck.
• Customised Plan: Combining treatments to address both fat and skin laxity.
• Recovery: Most non-surgical treatments involve minimal downtime, while surgical options may require a few days of rest to ensure optimal healing.

Dr Adnan Tahir is internationally recognised for his precision-led, results-driven approach to facial and neck aesthetics. His philosophy centres on achieving balance, proportion, and natural enhancement rather than overt change.

With extensive experience in both non-surgical and surgical double chin treatment, Dr Tahir focuses on:

• Detailed facial and neck assessment
• Customised treatment planning
• Combining skin tightening and fat reduction where appropriate

Patients seeking how to get rid of neck fat benefit from Dr Tahir’s advanced understanding of facial anatomy, ageing patterns, and aesthetic harmony. His approach ensures that double chin removal enhances the entire lower face, not just the neck in isolation.

More defined & confident profile with Dr Adnan Tahir’s signature neck contouring

If you’ve been wondering how to get rid of neck fat and are ready to explore your options, a professional consultation is the first step.

Discover the effective solutions for your neck fat concerns with Dr Adnan Tahir! Schedule your consultation today!

Do double chin exercises really work?
Double chin exercises can improve muscle tone but have a limited impact on fat removal.

Is neck fat permanent?
Fat cells can be permanently removed with professional double chin treatment.

How long do results last?
With stable weight and proper care, results from double chin reduction can be long-lasting.

Will weight loss remove a double chin?
Weight loss may help, but genetics and skin laxity often require targeted treatment.

Is treatment painful?
Most procedures involve minimal discomfort and are well-tolerated.

How can I get rid of my double chin without surgery?

Non-surgical options include injectable fat-dissolving treatments, skin tightening technologies, and lifestyle changes. However, the results are modest compared to those of surgical double chin removal.