Create a calorie deficit
Eat more protein
Reduce sugary drinks and ultra-processed foods
Increase daily physical activity
Do regular cardio
Add strength training
Improve overall body composition
Maintain good posture
Do neck and upper back mobility work
Sleep enough each night
Stay hydrated
Limit alcohol
Reduce sodium if bloating is an issue
Manage stress
Be consistent over time
Consult a doctor if neck fat is sudden, painful, or unusual