A well-toned body is a yearning experienced by many. If you have tried working at it, you know it’s not easy to achieve. However, unlike chest, arms, legs and cardio workout, tips on how to lose neck fat are not as easy to come by. It can be quite tasking to get rid of neck fat, which accumulates in the jowls, under the chin or on the sides. Scammers will drive you to believe it’s as easy as a few neck exercises. I assure you, it is not. So here are a few practical and valid approaches to bidding goodbye to that troubling neck fat.
Reduced Calorie Intake
The first key to the riddle on how to lose neck fat is making sure you’re eating habits don’t worsen the problem. The body converts excess calories into fat and the neck area is just one of the spots where this fat is stored. To keep your calories intake in check, begin by calculating your daily consumption of calories using online calculators. Strive to reduce this by 500 calories daily, which translate to a weight loss of 1 pound per week . The idea is to create a scenario where you burn more calories than you consume. This calorie deficit necessitates the rallying of fat cells and turning them into usable energy for the body.
This rationale does not work specifically for the neck. It is a fat burning process for the entire body, which is inclusive of neck fat. However, it is important to maintain your calorie consumption within acceptable levels so as not to stall your metabolism. These levels stand at 1,800 calories for men and 1,200 calories for women. Another trick to this is to use smaller plates when eating. Small portions of food are bound to contain smaller portions of calories. Additionally, steer clear of high-calorie snacks, sugary foods and fatty cuts of meat. Keep a food journal to keep track of what you eat and ease the process of calculating your calorie intake. Within a couple of weeks, depending on the amount of neck fat you have to lose, your chin and neck areas should begin to feel firmer.
As we ponder on how to lose neck fat, the right combination of exercises is definitely a bone of contention. Here, precedence has been given to neck exercise. Nonetheless, coupling those with other exercises works tremendously well in the quest for losing neck fat. Cardiovascular exercises such as biking, swimming, dancing, jogging or simply walking are a brilliant place to begin. A 30-60 minute walk in a day, three to five times a week, is a brilliant way to achieve weight loss. Just like with the calories, these workouts do not specifically target the neck area . However, totally weight loss should definitely realize the desired results for the neck area as well.
There are a few neck exercises that you can try:
- Place your right hand over your ear. Tilt your head to the right whilst using your hand to offer resistance. Hold for at least five seconds. Do three sets of eight of these repetitions. Rehash this with forward, backward and sideway motion.
- Sit or stand straight, with your mouth shut, tilt your head to face the ceiling. Begin chewing motion and continue this at least 30 seconds. Tilt your head back upright and take a 10-second rest. Repeat this five times to complete one set.
- Sit or stand straight. Use your lips to cover your teeth and proceed to open your mouth wide. Bend your head backward and remain in this position for 30 seconds. Bring your head to the upright position and rest for 10 seconds. Proceed with 5 repetitions of this exercise.
Feel free to drop us a comment with additional neck exercises. Keep in mind that a lot of determination and positive attitude are essential here. Do not expect results overnight. Make short as well as long-term goals and work to achieve them. Consult with a workout expert to ensure that your goals are achievable.
Take note that neck exercises do not directly burn neck fat. Instead, they concentrate more muscle tissue around the neck area. Muscles tissues are more efficient in burning calories compared to fatty tissue. In that relation, if a petite neck is what you seek, neck exercises are not for you. The concentration of muscles only makes your neck bulkier.
A balanced diet
Healthy eating is critical as we tackle how to lose neck fat. Contrary to the belief that starving yourself helps you to lose weight, the body goes into fat storage mode during starvation. A healthy and balanced diet can work to achieve weight loss . For one, it facilitates metabolism and provides the necessary energy for an efficient workout. Incorporate whole and unprocessed food into your diet including whole grains, vegetables, lean proteins, fresh fruits and dairy products.
Whole grain carbohydrates are vital for weight loss. Whole grain foods include brown rice, barley, whole grain oats and 100% whole wheat bread or pasta. Carbohydrates are rich in fiber, which make you feel full for longer periods of time by slowing the process of digestion. This also gives the body more time to absorb nutrients. Fresh fruits and leafy vegetables are also rich in fiber as well as vitamins and minerals. They also register low-caloric content which is brilliant for weight loss. Experts recommend 5 to 9 servings of fruits and vegetables daily. Half a cup of chopped fruit makes up one serving. A cup or two of salad amounts to a serving for the vegetables.
Lean protein such as fish, chicken, low-fat dairy, legumes and eggs are essential for a healthy diet. These are better alternatives to red meat such as beef and other canned/processed meat and foods . Proteins are necessary to lose neck fat since they help the body to build muscles. Incorporating these as you work to lose neck fat is important to replace all the fatty neck tissue with muscle tissues.
Strive to stay hydrated. It is less likely that your skin sags if your body and skin are well hydrated. Additionally, water lowers your appetite ensuring you do not end up eating too much. Instead of sweetened beverages like juices and sodas, go for water and unsweetened fruit juices. Steer clear of alcohol and drinks with caffeine, such as coffee and sodas. They only work to dehydrate your body.
With that, you are well on your way to a body free of neck turkey. Your woes concerning how to lose neck fat just got lighter, I hope. We would love to hear from you. Drop us a comment on how the tips given here have worked for you. Feel free to add any tips that have not been explored in the article.
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