Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods: lean protein, vegetables, fruits, legumes, and whole grains
Reduce sugary drinks, sweets, refined carbs, and ultra-processed foods
Eat enough protein to support muscle retention and satiety
Drink plenty of water
Do regular full-body exercise, especially strength training
Add cardio such as brisk walking, cycling, running, or swimming
Increase daily movement by walking more and sitting less
Improve posture to make the neck and jawline appear leaner
Get adequate sleep each night
Manage stress to help reduce overeating and fat gain
Limit alcohol intake
Be consistent over time
Consult a doctor if neck fullness is sudden, uneven, painful, or unrelated to overall body fat