Lose overall body fat with a calorie deficit
Eat more protein
Reduce sugary drinks and ultra-processed foods
Strength train regularly
Do cardio consistently
Improve posture
Do neck and upper back exercises
Sleep 7 to 9 hours per night
Reduce alcohol intake
Stay hydrated
Manage stress
Check for thyroid or hormonal issues if neck fat is sudden or unusual
Consult a doctor if the neck swelling is hard, painful, or rapidly changing