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.