How To Get Rid Of Neck Fat And Double Chin Fast Exercises And Home Remedies Tips

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Learning how to lose face fat has gained more attention than ever. And this is simply due to the increased attention everyone has placed on their face. The face is the first body part that people notice.

Just like you can’t choose where your body holds excess fat, you can’t pick and choose the areas where your body loses fat. The best way to get rid of a double chin is usually through diet and exercise. If you’d like to lose weight in your chin area, there are several approaches you can take.

Resistance training can help increase the muscle density in a given area, but your fat loss has more to do with your overall exercise routine, your diet, and your body’s metabolism. If you’ve ever searched for a natural solution to sagging skin, you may be familiar with facial exercises.

Face fat can make us look heavier than our actual weight and even older. Disciplined diet, regular workout along with some facial exercises can help reduce face fat quickly.

What Causes Face Fat?
After some pretty extensive research, I found 4 strong factors that cause fat to pile up in the cheeks to give that bloated-face appearance.

They are:

General Body Fat
When there is fat in the body (as there should be) most of the fat in the body is stored just beneath the skin.

Body fat is distributed to every area of the body in varying proportions including to places like the face, fingers, and feet that we wouldn’t normally think of.

For those who have subtle facial features, a little fat distributed disproportionately in the face dramatically alters the shape of the face.

However we cut it, general food intake affects the face too. As you will discover later on in this article, one of the ways to lose face fat is to modify your diet. So it stands to reason that diet (what we eat and drink) contributes to face fat.

This is a big one actually. A lot of people are predisposed to having a round face (like mine). Based on the genes we inherited and how we look, some of us naturally have round cheeks that don’t take much fat to blow up like balloon animals.

No matter how much we diet, we can’t change the underlying facial structure because round, angular, jutting jaws, prominent cheekbones, it is what it is.

Sleep Habits
The moment you lack adequate sleep, your cortisol level rises and brings along with it a list of complications like weight gain, increased appetite, altered metabolism, etc.

Since it is a known fact that weight gain and increased appetite means more fat in the body, it stands to reason that it also means more fat in the face.

Also, studies have shown that better sleep quality increases the chances of weight loss. So a sleep-deprived person is probably a fatter person and a fatter person most likely has a fat face.

Proven Exercises to Get Rid of Face Fat

Now let’s get to the cool stuff. How do you lose face fat? Before we go on, one of the most important facts to know about face fat removal is that you need to get rid of general body fat.

If you want to lose weight in the face, lose body weight generally. When you begin to lose weight, your body goes after neck fat first, then face and jaw fat. A slimmer body attracts a slimmer face.

Dietary Tips

1. Create a Calorie Deficit
Begin with a modified diet that creates a calorie deficit. Truthfully, you cannot reduce face fat by dieting alone.

Normally, you need to burn around 3,500 calories to shed one pound.

And you actually burn a lot of calories by just breathing and living but to consciously lose weight, you need to burn more calories than you take in daily.

If we flip the script and say eat fewer calories than you burn in a day, we’re basically saying the same thing from a different angle. It’s just semantics.

Simply put, excess body fat is caused by taking in more calories than you burn each day.

When you reduce the calories you take (enter a caloric deficit), your body needs to get its energy somehow so it goes after the fact that your body has stored and you begin to lose weight.

To get results fast, you can push the needle a little bit but don’t be reckless and eat too little. Do not starve your body. That causes even more problems in the long run.

2. Drink More Water
Quick tip, if you seek to lose face fat fast, you might want to drink more water with meals and between meals.

Apart from the fact that water intake is good for overall body health; it can be an essential tool to lose face fat. Water aids weight loss.

How? I’m so glad you asked.

Get this:

If you drink water before meals, what happens is that it automatically reduces your calorie intake since you would feel full already and eat less than you normally would. And as we now know, a reduced calorie intake leads to fat loss.

Furthermore, some studies have shown that drinking more water temporarily increases metabolism by 24%. An increased metabolism speeds up how calories are burned in the body and when more calories are burned in the body, weight loss speeds up too.

3. Limit Your Sodium Intake

Salt is linked to a fatter face so taking it in excess can cause bloating, puffiness and swelling. This is a given because sodium (excess salt in the body) causes fluid retention (when the body holds extra water).
Wherever you find fluid retention, bloating automatically follows, hence, fatter body and by extension, fatter face.

Unfortunately, processed and convenience foods are common culprits of high sodium intake as they account for over 70% sodium in the average diet.

To successfully lose face fat, cut back your sodium intake considerably and avoid comfort foods and snacks like pizza, savory snacks, etc.

4. Limit Your Alcohol Intake

Simply put, alcohol is extremely detrimental when working on how to lose face fat. Now, we’re not saying don’t drink.

Not at all. As a matter of fact, an occasional glass of drink with dinner is fine. When you go overboard with your drinking, however, that is another matter entirely.

One of the first places alcohol shows on the body is on the face. If you are serious about losing face fat, keep your alcohol consumption in check because alcohol is high in calories but lacking in nutrients that the body needs.


The reason we’ve discounted all the ‘reduce face fat with facial exercises’ nonsense (and they do exist in droves) is that they are merely anecdotal reports and are not backed up by any scientific study/proof.

One fact that is backed up by scientific study/proof, however, is that cardio exercises (any types of physical activity that speeds up your heart rate) help advance fat burning and fat loss.

Cardio or aerobic exercises like walking, running, biking, cycling, and swimming (I’ve experienced some massive results with this personally), etc are great at burning calories.

To speed up face fat loss, attempt to incorporate at least 200 – 300 minutes of cardio in your routine every week. That’s basically about 30-40 minutes of cardio per day and shouldn’t be difficult at all if timed well.

Hot Tip:

To help things further along, you might wanna throw in some HIIT exercises in your routine. HIIT is High-Intensity Interval Training is still cardio but it involves short, maximum impact sprints with short recovery periods that keep your heart pumping very fast.

It is claimed that just 20 – 30 minutes HIIT two or three times a week will do more for you with fat loss. Who knows, HIIT might just be what you need to jumpstart things on how to lose face fat.

Facial Exercises to Tone and Lose Face Fat
There is little clinical research on the efficacy of facial exercises, From personal experience, These exercises mostly work as physical exercises, which helps to tone your face and strengthen your facial muscles, if what you’re after are slimmer cheeks, rhythmic smiling alone won’t get you there.

The only healthy, nonsurgical way to reduce facial fat is overall weight loss achieved through diet and exercise.

Thus, taking on an approach to full-body health, wellness, and weight loss is the most effective way to change the shape of your face.

1. Side Neck Stretch Exercise

The side neck stretch is one exercise that can help to eliminate a double chin. It helps to lower the accumulation of fat on your chin. This muscle stretching may lose the fats of the cheeks and really help in to resolve this problem.

How to:

You begin by sitting upright and
Then stretch the neck as far as you possibly can to the other side.
You should perform 10 reps of this exercise daily

2. Fish Face

The fish face exercise also termed as “smiling fish face”, is a simple and one of the best facial exercises for cheeks that one could do at any time. You may do it while watching T.V or listening to your favorite song.

This exercise helps in toning and spreading cheek muscles and lose the face fat fast.

How to:

Pout your lips. Suck your cheeks and form a fish face.
Try to smile while being in this posture and hold still for 5 seconds.
Relax when you feel the pressure on your cheeks and jaws.
Repeat 15 to 20 times.
The blowing air exercise helps in solving the problem by working almost all the facial and neck muscles and it is one of the effective face exercises to reduce double chin and getting rid of chubby cheeks.

It impacts on the cheeks, jaws and neck muscles and tones them to provide a natural facelift to give a more lean appearance.

3. Blowing Air Exercise

How to:

Begin by sitting straight on a chair. Bend your head back so as to face the ceiling.
Pull your lips together and blow out air from your mouth.
Keep blowing out air for 5 seconds and then relax.
Repeat 15 to 20 times.

4. Chin Lifts

In knowing how to lose face fat, the chin lift is a great exercise. It assists in working and stretching most of the facial muscles which include jaw, throat, and neck.

But make sure not to use any other facial muscle other than the lips while doing this exercise. You can perform this exercise either in the sitting or standing position.

How to:

Throw back your head and stretch your neck as much as you can.
Keep your eyes fixed on the ceiling and try moving your lower lip over the upper lip and smile wide.
Hold for 10 seconds and repeat 10 times.

5. Jaw Release

Fat face is an enemy to getting attractive. , high cheekbones and a sexier jaw-line jaw release exercise, which is certainly one of the most effective facial exercises for double chin reduction.

It helps in stretching and dealing the muscles around your lips, jaws, and cheeks. Begin with sitting or standing in a straight posture and moving your jaw just like you are chewing while keeping your lips closed.

How to:

In a seated or standing position, elongate your spine for a tall, straight back.
Keeping your lips together, move your jaws down and up, as if you were chewing.
Breathe in deeply through your nose and then slowly exhale while humming.
When you finish the exhale, open your mouth as wide as possible with the tip of your tongue gently pressed against the back of your bottom teeth.
Hold this pose for 5 seconds and continue breathing in and out. You want to complete 2 reps of this exercise.

6. Resistance

For this exercise, you need to make 2 fists and place it directly under your chin. Then start to move your lower jaw slightly down on your fists, and strain your muscles while overcoming the resistance.

The pressing force should gradually addition. When you reach maximum resistance, hold for 3 seconds. Then relax, and repeat the exercise 5-7 times a day at least.

NOTE: It is important that facial exercises are done with caution as consistently doing the wrong thing may lead to wrinkles. Don’t just make up your own exercises but rather follow a specific exercise and diet program that has been proven effective.

Home Remedies For Face Fat {How To Lose Face Fat}

1.Castor Oil for Double Chin

Castor oil is an excellent and effective home remedy on how to get rid of double chin fast.

The oil is home to a fatty acid known as Ricinoleic acid. This fatty acid has incredible properties including anti-inflammatory properties.

This anti-inflammatory property helps to reduce the growth of neck fat and also relaxes your jaw muscles. It also helps in reducing the fat of the jawline.


Take a tablespoon of boiled castor oil.
Apply it on your jawlines, chin, and neck.
Gently massage upwards from your neck to the chin.
You can do this two times daily for fast results.

2. Green Tea for Double Chin

The weight loss abilities of green leaves are one that is widely known Green Tea is loaded with catechins and these catechins have incredible antioxidant properties.

They are also very effective at reducing your body weight.

Once you shed away your excess weight, you will also notice a reduction in your double chin. Follow the guide below to use green tea on how to get rid of double chin fast.


Begin by adding one teaspoon of your green tea to one cup of hot water.
Steep the mixture for about 5-10 minutes and then strain afterward.
Now add in some honey and drink the tea immediately.
You should drink the green tea three times daily for fast results.

3.Egg White for Neck Fat

Egg white is another home remedy that can help one to get rid of neck fat.

They are known to contain pore-reducing and skin tightening abilities that can help to prevent sagging skin.

By so doing, they help to reduce the incidence of a double chin. Follow the directions below to use egg white to eliminate a double chin.


  • An egg white
  • A tablespoon of lemon juice
  • One tablespoon of honey
  • A tablespoon of milk


Grab the egg and separate the yolk from the egg white.

Mix the egg white with one tablespoon each of honey, lemon juice, and milk.

Massage this mixture near your neck and over the jaw.

Allow it to stay on for about 30 minutes.

Thereafter, wash off with water.

You should do this once every day.

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