Most individuals pay attention to the presence of fat in body parts such as our stomach, our thighs and our buttocks. These can be easily hidden with clothing, but how about our necks? Neck fat is a sight you would often see when looking at the mirror. Those with fat necks know how it negatively affects the way they look. So they ask the question of how to get rid of neck fat.
To some people, getting rid of neck fat is important and they will do everything they can to rid themselves of this embarrassment. They’ll become conscious and tell you how weird their necks look. The fact is, necks are what people will see after they look at your face. Self-esteem issues abound when people start comparing their neck to others, i.e some people are bigger but they have a normal-sized neck.
Modern technology can get rid of your fat neck, but they usually come at a steep price. There are currently 3 expensive surgery options available- facelifts, neck lifts and liposuction. These procedures may tighten the loose skin around the neck to give it a slimmer appearance, but there’s really no surgical procedure that can target the fat around the neck.
So how do you get rid of neck fat? Are there neck fat exercises that you can do to lessen the unsightly appearance? The good news is that there are viable exercises for neck fat which aims to stimulate muscle growth around the neck area eliminate the fat within. With the right kind of diet and exercise, you can get back your self-esteem and show off a lovelier neck and chin!
Why Do We Get Neck Fat?
The fat around the neck may accumulate over time; it acts as an early warning device to various health problems such as being overweight, obesity or the early onset of hyperthyroidism. In hormonal disorders and deficiencies, the neck is the target when a person develops either a low-level or high-level thyroid production. A big neck can be a symptom to something more serious, so it’s best to consult a physician if you suspect something is seriously wrong.
Neck fat symptoms include the following:
A round face
Weight gain/ Obesity
Increased presence of fat around the neck area
Neck fat can develop due to the following factors:
Eating fatty and oily foods
Lack of exercise
Having a double chin
How To Lose Neck Fat Through Exercise
The primary method in losing neck fat effectively is to start moving. Losing weight equals losing ugly neck fat, but that’s easier said than done, right? Not just any exercise, but the right kind of exercise that will target the fat located in the neck.
1. Neck Stretches
When was the last time you stretched your neck? If you weren’t able to answer in 3 seconds, then it has been far too long. There’s a reason why our necks need to be stretched out from time to time- it strengthens and makes it more elastic. When a muscle gets exercised, it tends to eliminate the existing fat in the immediate area.
Doctors will tell you to stretch your neck after hunching in front of the computer for a long time. Neck stretches are a precursor to more extensive neck exercises designed to lose neck fat. Of course, try to develop a healthy habit of stretching your neck in the morning when you wake up.
2. Neck Tilts
Here’s a free and effective way on how to lose neck fat- neck tilts. With it, your neck muscles get firmer and the excess fat are flushed out. There are 3 ways to do neck tilts: move your neck to the front, then the back. Then, move it downwards and then upwards. Finally, move your neck from side to side.
Here’s a sample exercise for incorporating all 3 neck tilt exercises. Put both hands in front of your forehead. Move your head in a forward motion while the hands try to resist the movement. Hold the head in for around 5 seconds, then relax before doing the next rep. Do this in 3 sets, each with 8 reps three times daily.
3. Neck Rotations
While you’re stretching and tilting your neck, why not do some rotations to complete your fat-busting neck exercises? You can facilitate it by making tight circles using your neck in one direction, spiraling them out wider and wider with each rotation. Take a quick rest, then start doing the same process but this time in the opposite direction.
Front Resistance Training
Here’s one more exercise to get rid of your neck fat- clasp both your hands behind your neck and intertwine them using your fingers. The palm should be resting against your head. Then, apply a gentle pressure by moving your head backwards, keeping your chin pointing at your chest and try to resist the movement with your clasped hands. Hold the process for about 5 seconds, then repeat it 8 times in 3 sets three times daily.
Side Resistance Training
Even out the front resistance neck training by exercising your side neck muscles. Hold you hand to the side of your ears. Move your head so that the ears are touching your shoulders while providing some resistance with your hand. Do this for about 5 seconds, then repeat 8 times in 3 sets. Do the same number of reps and sets to the other side. Try this exercise out three times daily.
Cardio exercises are beneficial because it naturally involves getting rid of all the fats in your body, including those around your neck. Since you’re in it to lose weight, why not lose the excess fats in other parts of your body?
Cardio exercises can be carried out in a number of ways. You can utilize machines to help you out, or do the vigorous motions by yourself at home. You can search for effective cardio exercises that get rid of neck fat quickly online, or download and print them for later use. Schedule the most convenient time of the day, or divide them up according to your preferred schedule. You will have the opportunity to tweak it according to the target area you would like to burn fat off.
Try out elliptical machines as they can lead the way on how to get rid of neck fat. Running and/or aerobics also work just as well if you prefer them than going to the gym. Invest in a bike and work a route you can follow each morning; an exercise bike can provide the same kind of benefits without you having to leave home.
The best way on how to lose neck fat is this- jog or walk for a good half hour to an hour each day, 5 times per week. The old methods are still the best! The weight loss you’ll experience will be enough to motivate you to start working out more, and soon your neck fat will be a distant memory.
The benefits of cardio exercises for getting rid of neck fat may be obvious, but strength training should also be considered for a well-rounded physical routine. The basic mechanism of strength training is that it builds up your muscles while converting excess fat into lean muscle. The beauty of strength training is that you don’t have to invest in a lot of time to cover this aspect- about 15 to 20 minutes of strength training exercises per day should do the trick.
Your target here is to work on different muscle groups, and to do them in rotations. Don’t focus too much on the muscles around the neck, as you could end up having too large arms with nary a leg muscle to balance it out. Work the upper and the lower body equally.
Exercise alone won’t make your neck fat diminish as effectively as you’d like. There’s also the other side of losing weight, which is eating the right foods. Starting now, you will need to pay attention to what you eat; a healthy diet can go a long way towards looking more attractive without that neck fat getting in the way.
1. Whole Grains
Eating good carbohydrates such as whole grains can give you the necessary dietary fiber intake you need for the day. As you know, fiber is essential in getting rid of the toxic wastes your body has accumulated throughout the day. This is simpler than it sounds- choose whole wheat pasta or brown rice whenever possible. Refined carbs, or those that are colored white are to be avoided. Eating good carbs will make you feel more satiated and less hungry, eliminating the food cravings for a longer period of time.
2. Fruits and Vegetables
Fruits and vegetables are rich in essential nutrients such as vitamins and minerals. Believe it or not, a diet rich in fruits and veggies serve to trim your body in the healthiest way possible. Calorie intake is reduced just by introducing them into your daily menu.
Add vegetables the easy way by steaming or grilling them over an over. If you’re craving for sweets, then a serving of fruit can satisfy you more effectively than a candy bar can. Make conscious decisions to integrate these two superfoods into your lifestyle.
3. Lean Protein
Protein is best consumed when it is of the lean variety. With it, you can lose weight which in turn allows you to lose the fat around your neck. Remove the fat from the menu; eat chicken without its fat-laden skin to stave off unhealthy cholesterol. Cook them using healthy, creative ways instead of just deep-frying them.
Health experts say that drinking 6 to 8 glasses a day can tremendously help out in terms of health benefits. Aside from the life-giving properties, drinking water can help an individual feel full so he or she consumes less food. Drink up to 2 glasses of water when you wake up to start the day right. Drink water instead of soda or any other sugar-laden drinks to hydrate your skin and to energize your system. Water has exactly 0 calories and it also helps sweep away the toxins and other harmful wastes out of your system.
5. Chewing Gum
You might not be expecting chewing gum on the list, but surprisingly, this food can bring in benefits no other food can. The act of chewing stimulates our facial and neck muscles, which leads to the muscles pushing out the fat. The key is to do it moderately, as chewing for prolonged periods can cause negative effects. Check gum once a day until you notice a decline in neck fat. When you’re satisfied with the results, then wean off it and resume eating a healthy diet.
Developing Healthy Habits
You now have the basics on dieting and doing the right kind of exercises that show you how to get rid of neck fat. Now, it’s time to change the way you live your life and start developing healthy habits that ensure you won’t be sporting a fat neck ever again.
Some of the lifestyle changes would be to quit smoking, drinking less alcohol and sleeping in late at night. Keeping a steady, upright posture is also necessary in keeping those unsightly fats off your neck. Make the decision to start right, and keep yourself motivated to improve. When you see results coming in, don’t be complacent and continue to follow the plan on how to reduce neck fat.
Remember that doing only one of these things will not result in guaranteed success. For example, if you do regular exercises for neck fat but eat a poor diet, chances are you will not see the results you want. The poor diet will cancel out the effects of exercise. If you truly wish to get rid of fat neck, then you will have to work really hard and practice all the things listed above to achieve the desired effect.
There’s nothing quite like seeing the fruits of your labor you’ve worked so hard for. Aside from being fitter and healthier, you’ll no longer have a neck that you’re embarrassed to show in public. So believe in yourself and work the motivation needed to finally be free of having an fatty neck. You’ll also have the knowledge to teach other people on how to get rid of neck fat in the best way possible!