Neck fat – the saggy skin just beneath the neck or perhaps the “double chin” when you’re taking a selfie – can be unsightly and makes you look much older than your actual age. Also called the turkey neck, it can impact your self-confidence negatively if not dealt with effectively. Many people automatically think of turning to surgical options to get rid themselves of the fatty deposits. Still, there are many non-surgical strategies for getting rid of it if you’re willing to commit to some medium-term health improvements.
With some commitment and dedication, you can reduce excess fat around your neck, along with boosting your confidence in the process. How, you might be asking? Let’s take a look few of our favorite methods below!
HOW TO GET RID OF NECK FAT
1- DECREASE DAILY CALORIE INTAKE
To eliminate excess fat from your neck, you need to get rid of the fat in your body. By reducing your caloric intake by a modest 500 calories, you can expect to lose about 0.5kg every week. Over time, this progressive weight loss will lead to less general body fat and less neck and face fat – particularly when it comes naturally with a slimming down effect on other parts of the body.
2- STAY HYDRATED
Keeping well-hydrated is important in maintaining good health. Drinking water helps your body’s systems function properly and helps to protect you from illness. Additionally, well-hydrated skin looks young and vibrant by retaining youthful elasticity over time. Aim to consume at least two liters of water a day or more if you sweat excessively or exercise regularly. Drinking water will also help control your appetite, which helps you maintain weight loss goals!
3-DO NECK TILTS
There are so many different ways for you to work out your neck muscles, and if you have time, it’s best to do a variety of workouts throughout the day. One exercise that is an excellent choice for toning up those key neck muscles is “Neck Tilt.” It involves moving your neck from side to side and in upwards and downwards directions to exercise various other tense muscles. You may also want to consider moving in circular motions, forwards, and back – perhaps even keeping your head neutral with all of these different exercises. It helps keep your neck stable during this rigorous routine; we recommend doing it at least once or twice per day.
4-DO MORE CARDIO
Some people are motivated when they exercise around other people. Fortunately, there is a way to take advantage of motivation by working out with other people in your nearby area at EFM! Cardiovascular movement can help you burn calories and achieve a deficit in the number of calories you consume. Plus, some people at EFM! are kind enough to offer their equipment and space for free (just text or email us!) so that our members have extra options for what to do while exercising. The results come from working out on multiple days throughout the week, so feel free to contact us for more information about how we can work out together!
Eating your vegetables every day can help you lose weight overall. Adding veggies to every meal will help you trim down the neck area. Try to steam or grill your veggies for the best results.
If you are a sweet tooth and love adding little tweaks to your diet, you should opt for some fruits that help you lose weight. Fruits come with higher doses of vitamin and mineral content than your average junk food snacks, so that this extra boost will make all the difference to your overall health!
7-EAT LEAN PROTEINS
Protein has been proven to keep you full longer than other nutrients such as carbohydrates. Remember, you can find protein in various foods, including poultry, seafood, nuts, and soy (to name a few). The serving size is equivalent to a standard deck of cards.
Everyone knows that chewing gum is a healthy habit and keeps your mouth busy. But here’s something you probably didn’t know – not only does it keep your mouth occupied, but chewing gum also stimulates certain muscles in the face and neck. All you need to do is chew vigorously for 3 minutes every day. The problem with chewing gum all day long is developing a bad habit, which becomes very hard to break.
9-ALWAYS WEAR SUNSCREEN
Wear sunscreen every day to avoid sagging, wrinkled, and aging skin. One should use a broad-spectrum sunscreen with SPF30 every day, preferably. If one is going to be in direct sunlight for an extended period, one may also consider stepping it up to SPF50. It’s important to remember that the average person applies 1 oz per application – so someone who goes out in the sun for 8 hours will need about 4 oz. of sun lotion for the day! Additionally, re-apply every two hours and use an umbrella or hat for more protection.