How To Get Rid Of Neck Fat? Here Is Everything You Need To Know

Neck fat is a pain in the neck (sorry!). But did you know there’s an easy way to get rid of it? In this article, Beauty and Tips explains all.

We hear a lot about belly fat, and while belly fat is no laughing matter, neither is neck fat, which gets discussed a lot. In fact, neck fat arguably causes us even more embarrassment, as it’s so much more visible. It’s close to our face and it can really mess with our self-esteem. Moreover, neck fat targets a few areas, including our jowls, our chin, and of course the sides of our neck. But what even causes it?

The Causes of Neck Fat

There are a few reasons but primarily it comes down to one main thing: We weigh too much. If you have a surplus of body weight, you’re going to notice pockets of fat popping up in areas you don’t want them to, including your belly, your thighs and your neck.

Excess fat is often caused by an imbalance of energy. In other words, we’re taking in more energy than we’re using up, and it gets stashed away as excess fat. We never get around to burning this fat, and as a consequence we may end up with neck fat.

Genetic factors can also contribute to excess weight gain and neck fat, as can health conditions such as Cushing’s syndrome, a hormone disorder that develops as a result of the stress hormone cortisol being allowed to run riot way too often in our body. It’s a rare condition but people who have it tend to find that they have excess neck fat.

Is Neck Fat A Health Risk?

Any excess fat can pose a health risk, and this is certainly true of neck fat.

When many of us think about our risk of heart disease, we’re probably inclined to look at our bellies. If we’re clearly overweight down there, it’s safe to assume that we’re at risk of heart disease.

However, an accumulation of fat around the neck is now also a good way to determine how at risk you are of cardiovascular disease. Neck fat has been linked to the known risk factors for cardiovascular disease, including diabetes and high cholesterol. Although doctors still measure our waists to assess obesity and consequent likelihood that we might get heart disease, some now also measure neck fatness.

Neck fat has also been associated with sleep apnea, a condition that can close off our airways.

In short, then, neck fat not only looks unsightly, it’s also a pretty major health risk and is an indication that we need to change our lifestyle.

Want to get rid of your neck fat? Here is how to do it:

1. Change The Way You Eat

If you want to lose neck fat, you need to lose weight in general. And when any of us wants to lose weight, we must always eat less.

However, it’s not necessarily as simple as eating less. Instead, you must change the way you eat, including what you eat and when.

For some people, this could also mean changing how they eat. For example, if you typically enjoy food while watching a movie marathon, this is a habit you’ll need to cut out. Such unfocused eating can lead to over-eating. From now on, you should try to practice mindful eating. Take care of each bite, chew and swallow so that you’re aware of how much you’re eating.

What do you need to eat from now on? If you eat meat, stick to lean meat, such as turkey and chicken. Include lots of fresh fruit and vegetables in your diet, as well as whole greens and legumes.

There’s no need to eliminate fatty food altogether, but try to eat as many good fats as possible, such as those found in avocados and olive oil. Avoid eating late at night too, but always aim to eat breakfast as a healthy, nutritious morning meal is a great way to fire up your metabolism so that you’re able to burn more neck fat throughout the day.

And while it surely goes without saying, from now on you need to cut junk food and sugary food from your diet.

2. Drink More Water

Do you drink enough water? For many people, the answer is a solid “No.”

We just don’t drink as much water as we should, despite water being the elixir of life that keeps our body – and indeed the whole planet! – ticking over.

Water hydrates you and it’s needed by your body if it’s to function as smoothly as possible. If you don’t drink at least 5 glasses of water per day, you’re ruining your chances of losing neck fat because water helps to eliminate toxins from your body and it suppresses your appetite.

How does water suppress our appetite?

When we get hungry at odd times, a lot of the time we’re not actually hungry. Instead, we’re thirsty. But because our body is SO used to us getting our water content from food, it has to trick us into believing we’re hungry so that it can get its water fix!

The next time you find yourself getting hunger cravings at bizarre times, drink water and see what effect it has.

Drink a glass of water before a large meal, too.

3. Don’t Slouch On The Couch

Are you a couch slouch? This is something you need to quit doing if you want to lose neck fat.

Indeed, the way we sit affects our chin and neck muscles. If you slouch, you’re going to weaken these important muscles, which can lead to pockets of fat forming around your neck.

Slouching is just bad in general and it can also affect how you feel mentally. If you sit upright, you’re likelier to feel more positive about things. Keep your head held high, too.

It might take some time for you to get used to a new seating position, as people who slouch tend to do it without even thinking. From now on, be more mindful about the way you sit at home.

4. Avoid Saturated Fats

Saturated fats are a great way of putting weight on, which is exactly what you need to minimise right now. As you bid to lose more weight around your body, you need to cut out the likes of desserts, frozen meals and pre-packaged foods as they all contain saturated fats that can lead to weight gain – and, consequently, this means more fat around your neck area.

Instead, say yes to …

5. Eat More Lean Meat

We touched on lean meat a little earlier up there but we’re going to focus on it a bit more here as it’s really important that you make the switch from fatty meats to leaner meats right now.

Lean meats include fish and chicken, both of which are an excellent source of protein which our body uses to build muscles. At the moment, you need to eat foods that contain less fats and more proteins.

Always go for fresh lean meat if you can as it will contain less sodium.

6. Massage Cacao Butter On Your Neck

This one might sound like it wouldn’t work, and you’ll definitely be squirming if your best friend catches you smearing butter onto your neck (!), but it actually does work – and it works a treat.

Cacao butter eliminates sagging skin, and it helps to scrape dead cells off your skin’s surface. It’s also rich in antioxidants which can leave your skin looking as radiant as it should. Sweet!

All you need to do is heat 2 tbsp of cacao butter in the microwave for 30 seconds before soaking some cotton balls in the solution. Take the cotton balls and gently massage them onto your neck for fie minutes or so.

Do this at least twice a day for the best results.

7. Use Melon

Melon contains anti-inflammatory properties that can combat neck fat, reducing sagginess in the process. Melon also tightens your skin and improves its elasticity while bringing out your natural skin tone.

Moreover, melon is rich in numerous vitamins, minerals, nutrients and water that can help you lose weight.

To lose weight, start snacking on melon instead of what you usually snack on. Those tasty treats can easily be replaced by melon which is just as tasty but even more vibrant.

Alternatively, you could extra its juice before dipping cotton balls in it. Then, apply the cotton balls to your neck and gently massage. Do this a few times a day for the best results.

8. Chew Gum!

Can losing neck fat be as simple as chewing some gum? It sure can!

Chewing gum is recommended to anyone who has excess facial fat they want to get rid of. How? Because when you chew gum, you’re effectively working your facial muscles, which can help you trim fat.

So go chew that gum, girl!

Exercises to get rid of neck fat:

As well as changes to your diet and lifestyle, there are also neck exercises you can do to banish the fat. Here are the best ones:

1. Neck Rotation

People who have neck fat probably have a double chin. And if you want to lose neck fat around your chin area, you need to do neck exercises.

One of the best neck exercises is the rotation. It’s easy enough to do and there’s no need to visit a gym. Simply stand up or sit down while holding your spine as straight and erect as possible. Then, slowly turn your head to the left and extend it as far as you can.

Bring your face forward before repeating the workout on your left side.

Do at least 10 reps on each side per day for best results.

2. Chin Roll

The chin roll is another useful exercise that can help you trim neck fat so that you feel a lot better about yourself.

For this one, you need to start with your head centred. Tuck it in between your shoulder and point your chin down while holding your face forward.

Next, roll your head to the left before rolling back to the centre. Repeat on the right side and repeat on both sides at least 10 times per day for the best results.

3. Baby Bird

This neck exercise is taken from yoga, and as anyone who has practised it will tell you, yoga is a great way to help you lose weight when done right.

Tilt your head up to the ceiling while pressing the tip of your tongue against your mouth’s roof. Swallow.

Then, turn your head slightly to the left before repeating on the opposite side.

4. Neck Tilts

For this one, all you need to do is gently move your neck from one side to the other. Then, move it upwards before moving it slowly downwards. Move it from front to back, too.

Neck tilts need to be performed slowly, otherwise they can cause injury. Do them for 15 minutes per day but no more as, again, they can cause injury.

5. Cardio Exercises

Cardio exercises can help you shift neck fat. They can also lower your levels of cholesterol and they can control diabetes.

Try to perform aerobic exercises for at least 2 hours per week. There are many you can do that don’t need to involve the gym, such as swimming, dancing, running, jogging, biking and walking.

6. The Head and Shoulder Exercise

This is a simple but very effective neck exercise.

Start by moving your head right, towards your shoulder. Then, lower it so that it touches the shoulder. Don’t lift the shoulder but keep it held for around 2 minutes.

Bring your head back to the original position before repeating on your left side.

Do this workout 3 times per day to eliminate neck fat as quickly as possible. Remember to combine it with the other exercises, too.

Stay beautiful!

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