Excess fat around your neck is not only unattractive, but it can also be an early indicator of obesity. Because of its proximity to your face, neck fat can lead to issues with self-esteem and body image.

Neck fat can also prematurely age women more than any other type of body fat. There is no way to spot target neck fat, however with diet and exercise you can stimulate muscle growth in the neck area that will aid in the burning of fat more effectively than you ever thought possible.

Cardiovascular Exercise to Get Rid of Neck Fat

One of the best ways to lose overall body fat is by doing cardiovascular exercise. Walking and jogging are excellent fat burning workouts; though they do not specifically target the neck area, over time, cardio workouts will enable your body to lose total fat.

Neck Exercises to Get Rid of Neck Fat

It is also important to specifically target the muscles in your neck if you desire to lose excess neck fat. By stimulating the muscles in your neck, you will help them to more effectively burn fat even when you are at rest.

Many neck exercises can be done using only your hands and a little bit of resistance. To target the muscles in the side of your neck, place your hand on the side of your head above your ear and try to touch your ear to your shoulder while providing a bit of resistance with your hand. Start out with three sets of eight repetitions and then switch to the other side. For maximum results, do this exercise three times a day.

Another effective exercise for eliminating neck fat is to place both of your hands on your forehead and tilt your head forward while gently resisting the motion. Hold this exercise for five counts, then pause for five seconds to relax before beginning the next repetition. Complete this exercise for three sets of eight repetitions at least once a day.

You can also place both of your hands with your interlaced fingers behind your head and your palms resting on the base of your skill. Pressing your head backwards while keeping your chin down will work the back of your neck and help aid in the stimulation of fat loss. Make sure to hold each repetition for five counts and complete three sets of eight repetitions one to three times each day.

Eating Healthy to Reduce Neck Fat

It is important to remember that fat loss is part of an equation. You must ensure that your diet is structure so that your body burns off more calories than it takes in. Certain foods can help you in the quest for burning off unwanted fat in your neck area and all over your body.

Make sure that your diet contains omega-3 fats such as fatty fish, fish oil, and chia seeds, and foods that contain monounsaturated fats that can be found in nuts such as almonds, pistachios, and pine nuts. A diet that is rich in lean protein will also stimulate fat loss, but don’t forget a healthy, daily dose of fruits and vegetables.

Since the time of the cavemen many women have gained weight in their hip and thigh areas. Traditionally, this was a biological measure to ensure that they were able to survive famine and drought. However, in the 21^st century many of us have no need to be concerned with our ability to survive such events.

Though we do need to worry about famine, our bodies are still biologically hardwired to store excess fat in these places, making it very difficult to lose fat on our hips and thighs. However, there is a hope to slimming your legs with diet and exercise.

Genetics and Leg Fat

Women who have high levels of estrogen tend to have more cellulite than others. Estrogen can actually direct extra calories to the fat cells in your legs and it also weakens connective tissues in your body. This process aids in childbirth, though it also effects the connective tissue in your entire body, making it more likely to produce fat.

Based on our genetic code, there are two predominant body types; some people gain fat in their abdomens, creating apple shaped bodies; and others gain fat in their legs, creating pair shaped bodies.

Research shows that hip and thigh fat is actually preferable because it is less likely to enter your bloodstream and clog your arteries. However, many of us still desire to reduce our overall body fat and slim our hips and thighs. Even though it is more difficult to eliminate than abdominal fat, it is still possible to do so though diet and exercise.

Exercise to Lose Leg Fat

One of the best ways to slim and smooth your legs is by building up your leg muscles which are often the some of the strongest muscles in your body. Stronger legs muscles can even help leave to overall fitness because as they get stronger your daily tasks will become much easier.

Cardio is essential to losing excess thigh fat because it burns calories and works the lower body. Cardio can help you lose fat and tone your thighs at the same time. Some examples of cardio exercises that are beneficial to thigh fat reduction include elliptical training, stair climbing, jumping rope, and brisk walking.

Exercises that utilize the natural weight of your body, such as wall squats, are also often very effective for strengthening your legs. While thigh exercises will not burn a significant amount of calories like cardio, it will help to give them a leaner appearance.

Exercise to Lose Leg Fat

As with all weight loss goals, it is important to ensure that your diet is conducive to a healthy lifestyle. If you want to lose fat you must adopt a cleaner diet with many small meals scattered throughout your day.

For optimum fat loss, try making sure that the foods you eat are low-calorie and nutrient-dense. High –quality proteins, vegetables, fruits, and complex carbohydrates should be staples of your diet. Rather than eating large meals three times a day, cut your meals in half. When you eat smaller meals every few hours your metabolism will be elevated and your appetite will be suppressed.

Love handles, spare tire, muffin top—no matter what you call it, it all refers to the same thing, the excess fat that rests on the sides of your torso. Excess fat carried in the abdominal region can be incredibly tough to lose and often cause extreme harm to your self-esteem as you struggle to zip your favorite jeans.

But don’t let your love handles get you down, with some hard work and dedication you can begin to actually love your waistline once again. By following these simple steps you can finally get rid of your love handles for good!

Exercises to Get Rid of Love Handles for Good

One of the most crucial ways in eradicating your pesky love handles is to focus on core body cross-training similarly to how you would for the rest of your body. Exercises that target your oblique muscles will hone in on your love handles and get rid of them over time. In fact, any move that involves reaching to the side is excellent for targeting love handles.

If you really want to get the most out of our love handle workout, try incorporating exercises that also focus on your lower abs. This will work to slim and sculpt your entire torso, leaving your core strong and toned.

Cardiovascular exercises, such as running and brisk walking, can also be beneficial in getting rid of love handles. While cardiovascular workouts focus on whole body wellness, much of the movement is isolated to your legs and core, making it ideal for total body fat burning. Try incorporating oblique and ab workouts with regular cardiovascular training and you will be amazed at the fat burning results.

Eating to Eliminate Love Handles

Another way to lose excess body fat and love handles is by ensuring that you are eating a balanced, healthy diet conducive to fat burning. Choosing the right foods—lean meats, whole gains, low-fat dairy, fruits, and vegetables—will fuel your body for your fat burning workouts and help to satisfy your hunger so you consume fewer calories.

Losing excess abdominal fat and taming your love handles can be as easy as shaving off 100 extra calories a day. Studies have shown that a pound of fat roughly equates to 3,500 calories consumed. By sacrificing just 100 calories a day you could lose up to 20 pounds a year and kiss those love handles good bye.

Understanding What Causes Love Handles

One of the best ways to target love handles is to understand why they have appeared on your midsection. One of the biggest factors in abdominal weight gain is living in a stressful environment. Stress causes the hormone cortisol to form naturally in the body.

Unfortunately, this causes midsection weight gain that can also add on even more stress. However, there are many ways to combat the cortisol within your body. Ensuring that you exercise regularly, sleep at least seven hours a night, and eat well balanced, healthy meals several times a day, you can keep your body from producing excess cortisol and in turn love handles.

Do you suffer from unsightly lower back fat? Are you less than in love with your love handles? Despite what you may have heard from fitness marketers, there is actually no way to specifically target lower back fat with specific exercises and supplements. However, even though you cannot simply spot treat this issue, by losing total body fat with diet and exercise you can completely eliminate your lower back fat woes.

Diet and Lower Back Fat Loss

Fat located on the lower back region can be reduced by traditional diet and exercise. One way to ensure that your diet is conducive to eliminating back fat is by cutting out refined grains, alcohol, sugar, processed foods, and saturated fats, which will aid in reducing your caloric intake. If you desire to lose the spare tire, then you need make sure that each meal contains lean protein, fresh vegetables, whole grains, and unsaturated fat.

A good meal for targeting lower back fat could contain steamed vegetables, grilled chicken, a whole grain pasta, and some sort of complex fat such as avocado. Your portion sizes should also depend on how many calories you determine you need to consume daily for weight loss.

There are many online calorie counters and applications that can calculate your daily caloric intake or you can consult with a dietician for specialized plans.

Exercise and Lower Back Fat Loss

One important facet of ensuring that your muffin top disappears is exercise. Cardiovascular exercise can increase your daily calorie burn and, in turn, enable you to create a calorie deficit. It is suggested that adults perform a minimum of 150 minutes of cardio workout per week, however, longer durations can lead to greater weight loss. To see significant weight loss, you should attempt to perform 250 minutes each week.

Often forgotten, strength training can aid in weight loss and create a leaner, more toned frame. When your body has more muscle, it is better able to burn calories when it is resting. Make sure that you prioritize full body strength training to see the best results. Movements such as pull-ups, push-ups, squats, and deadlift are excellent for gaining lean, strong muscle mass.

Lower Back Fat and Stress

A big cause of many types of abdominal fat is living in a stressful environment. Stress can cause fat to accumulate around your midsection and lower back which can harm your internal organs. Stress also causes your body to admit cortisol which can increase your body’s storage of visceral fat. By eating well balanced meals regularly you can actually trick your body into feeling less stressed.

It is also important to ensure that you sleep between seven and nine hours each night. Finding alternatives to coping with stress, such as meditation, yoga, or calling a friend, can decrease your cortisol levels and actually help your body lose more weight faster.

To ensure that you lose the lower back fat that you possibly can, it is important that you follow all of these recommended steps. There is no way to spot treat lower back fat alone, however, diet, exercise, and lowering your stress levels will help make your body as lean and healthy as possible—so you can finally love your waistline.

The biggest New Year resolution across the world is often weight loss. Gym memberships sell quickly and thousands of people embark on new diet routines in hopes to battle the bulge of their waistlines. However, there is something that you can do now without the costliness of an expensive gym membership or diet plan.

Walking might not be thought to aid in weight control and loss, however, fast-paced walking, combined with a healthy diet, is very effective for weight loss. Physical activities, such as walking, are crucial to losing weight and leading a healthy lifestyle. Moreover, walking can actually reduce your risk of depression and heart disease, but the key is how quickly you walk.

Fast-Paced Walking and Weight Loss

If you have not seen results from your daily walk it is likely that you need to increase your pace. Women who complete three 30 minute high-intensity walks in addition to two recovery walks at a moderate pace per week lose nearly six times more weight than participants who walk at slow paces each week. Power walkers can even drop four times total body fat than those who walk slowly. In women walkers, deep abdominal fat is the first type of fat to disappear from daily power walking.

How to Walk for the Greatest Weight Loss

Understanding how your walking pace affects caloric burn is the best way to ensure that you are maximizes the power of your workout. When you stroll at a window-shopping pace you are only burning about 240 calories per hour.

A brisk walk, or a pace where you can speak without pausing for a few moments at a time, can burn up to 340 calories per hour. However, if you want to maximize your caloric burn, power walking, or taking longer strides while using your arms to propel your body forward, can burn up to 570 calories per hour.

Walking with Pedometers for Weight Loss

Another excellent way to ensure that you are getting the most out of your daily walk is by tracking your workout with a pedometer or step counting application on your phone. To ensure that you are getting the most out of your workout, you should first track how much ground you are covering at your current walking pace.

This will allow you to see how much you need to increase your pace to maximize your weight loss. If you currently take 6,000 steps with your normal routine and you are not losing weight, then you should increase your pace so that you are covering more mileage in the same amount of time.

The Steps of Losing Weight

One mile can be achieve in roughly 2,000 steps and can burn around 100 calories. It takes roughly 3,500 calories burned to lose one pound of body fat. To healthily lose one pound per week, you should aim to be at a 500 calorie deficit each day. With a healthy diet this can be achieved by taking 10,000 steps.

If this seems intimidating consider adding these healthy walking routines to your current day: take the stairs instead of the elevator, park your car farther away from your destination, walk your children to school or walk to work, get off the bus early and walk the rest of the distance home.

Above all else, ensuring that you are walking at a quick pace is the most beneficial way to ensure that you are burning the most calories for your workout. Your fitness goals are obtainable in this New Year and you can achieve them one step at a time.