You can find a lot of information on how to work on you legs, chest or abs, but what about so called “turkey neck”, which is fat accumulated around your neck? It’s not attractive, it’s not healthy, it looks ugly in the photos, and it’s not easy to lose. However, if you introduce some changes into your daily routine and you are systematic with it, you can expect spectacular results.
Where Does Neck Fat Come From?
It’s difficult to determine one particular reason for neck fat. It might be one of the symptoms of aging when our skin starts losing its elasticity as our muscles begin to lose their strength. Often it is genetics to blame so if you can observe your mother or father having neck fat, you might also be at risk.
However, it is obesity that is the most common reason for fat accumulated around our neck. Fortunately, no matter which group you belong to, there are many ways to reduce the problem of neck fat.
5 Ways to Lose Neck Fat Naturally and Fast
If you are determined to lose your neck fat, you need to know that many different aspects need to be taken into consideration. Remember also that in order to eliminate neck fat you can’t just deal with this particular area of your body, but you need to work comprehensively.
That means that if you follow the presented tips, not only your neck will benefit from it, but in general you will feel stronger and healthier. So stop wishing, start doing and make this neck fat disappear!
Probably one of the simplest and at the same time most pleasant actions you can take in order to reduce fat around your neck is having it massaged. It is most effective when you do it with the use of natural ingredients, which will regain the elasticity to your skin.
It is an easy and cheap method as most of the products needed to prepare a mask on your neck, you will probably find in your fridge. Try one of the following recipes and see the difference after a few weeks!
One of the best combinations for our skin is milk and honey. Mix a half cup of milk with two tablespoons of honey and massage your neck with your fingertips for a while, then leave it for 10-15 minutes and remove it with water. It would be perfect, if you used it every day.
You can also mix one tablespoon of milk and honey with two egg whites and one tablespoon of lemon juice. Massage your neck and leave it for around 25-30 minutes twice a week. This simple mask provides a wonderful anti-aging effect and the addition of lemon juice also lightens your skin.
If you don’t like mixing the ingredients, try melon juice, which is so rich in nutrients that it is the only thing you need to prepare a nourishing mask. Additionaly, a very simple and worth buying thing is cotton balls. You can soak them with melon juice and massage your neck gently for 10-15 minutes. It is good to apply it every day.
In the same way you can use cocoa butter, which is well-known for its moisturizing qualities. To make the cocoa butter liquid, warm it for a while, for example in the microwave. Then soak the cotton balls with it and apply the butter on your neck. Massage the skin for about 5 minutes. The whole procedure doesn’t take long so try to do it in the morning and before going to bed.
Oils are also perfect for moisturizing the skin around your neck. One of the most nutritrious oils is wheat germ oil, which you can apply on your neck with the use of cotton balls and leave it overnight. The oil is rich in many vitamins such as B6, E, and vitamin B. It also contains minerals and folic acid.
A little bit more complicated, but for sure very effective, is a mask with the use of glycerin. It’s a common ingredient of many cosmetics as it hydrates our skin perfectly. To produce a mask on your neck mix one tablespoon of glycerin with a half tablespoon of Epsom salt, and a few drops of peppermint oil.
Apply it on your neck with a cotton pad or cotton balls and clean it with water after 10 minutes. Do it at least three times a week to get the best results.
There is no better way of reducing neck fat than regular exercises. It’s good to combine different types of activities in order to act effectively. There are many web pages that offer different exercises that strengthen only the neck area.
However, if you focus only on this part of your body, the effect might be the opposite to the desired one as exercising neck muscles extends them, and this in result will make them look more bulky.
Therefore, to get spectacular results try full-body workouts. Start with burning calories by taking high intensity training like jogging, biking or swimming. Do not look for excuses like bad weather or hard day at work.
If it it is raining outside, you can go running on a treadmill at the gym and if you are tired after work, a proper workout will bring your energy back. Cardio workouts are also perfect for fat burning, which is essential to lose fat around your neck. Strength training is recommended at least twice a week to reduce fat and strengthen the whole posture.
You can work with free weights or weight machines and in order to stretch your body and improve elasticity try elements of yoga or pilates. Additionally, include some of the following exercises into your daily routine to reduce the neck fat.
Exercise your head – it’s simple to do and you can perform it even at work as all you need to do is to move your head in a clockwise and anti-clockwise rotation. Three sets every day are just enough.
Exercise your backbone – a great exercise to make your neck and backbone strong. Sitting straight in a chair you need to keep your backbone upright and for 10 seconds look up and then move your head back to the starting position. You should follow the procedure for 10 minutes. Do it every day, which is not a challange as you can do it even on a bus.
Exercise your head and shoulders – another “do it everywhere exercise” which is about touching your shoulder with your chin. Rotate your head to the left and lower it so that it touches your shoulder. Hold the position for two minutes and come back. Do the same with the right side. Remember that while performing the exercise you should keep your shoulders straight. Start with three sets of exercise.
Exercise your tongue – one of the easiest and fastest exercises to do. Put your head back and approach your tongue strongly into the top of the mouth, move the chin towards your neck, and move back to the starting position. Do it every day around 5 times.
Exercise your mouth – easy and effective in the struggle of losing the neck fat. Just open your mouth as wide as you can and position your lower lip over your bottom teeth. Hold for 10 seconds. Perform for 5 minutes every day.
Do crunches – they can be good not only for your abs but also for your neck muscles. The modification you need to introduce into this exercise is to put your arms over your head instead of keeping them behind your head. Do it on a regular basis and you will reduce the neck fat.
Roll your chin – a quick and easy activity that will help you fight this neck fat. Just place your head between your shoulders, chin down and face forward. At this point turn your head to the left and turn back. Do the same with right side too. Repeat at least 5 times every day.
Do a baby bird – direct your head towards the ceiling and touch your mouth with the tip of your tongue, at this point move your head a little bit to the left and then to the right. Move back to the starting position. Do it on a regular basis in order to get rid of neck fat.
Make a lion face – this exercise originates from yoga as it not only helps you strengthen your neck muscles, but also boosts your breathing capacity. It is about breathing in and breathing out. Breathe in through the nose and while you breathe out with your mouth stretch your tongue towards your chin and stay in this position for two seconds. Do it around 4 times.
Do shrugs – to perform this exercise you need to have a barbell so do it if you work out at the gym. It strengthens your neck, back, and shoulders. Put your feet apart, hold a barbell in front of your thighs and lift it by raising your shoulders only. Repeat at least 10 times, do at least 2 sets of this exercise. It is a great activity, not only for your neck, but for the whole posture.
Work with a weight plate – a great exercise, also to do at the gym as you need a weight plate to perform it. Start with a lighter one as not to get injured. Hold the plate firmly with your hands, direct it back to your head and, at the same time, put your head low. Do this exercise at every workout to reduce neck fat quickly.
Put your head up and back – it is a good stretching exercise that will help you to have a pretty and slim neck. All you need to do is lift your head as high as you can and hold it for 10 seconds in this position and then move it back. Repeat it at least 10 times.
Just sit or stand – it is not really an exercise, but it is something which should become your routine. Just make sure that every time you sit or stand up, you keep your spine straight. Perform it every time you sit down or stand up and for sure your neck fat will be reduced.
Roll your chin – it is an excellent exercise, but if at any moment you feel it is painful for you, don’t do it. To perform it correctly move your chin closely to your chest and then move it slowly towards your left shoulder trying to touch it. Slowly move back to the starting position and repeat with your right side. Remember that slow movements are very important in this exercise as rapid motions may lead to a twisted muscle.
Move your cheeks – if you work on your neck fat, you should also work on your cheeks as when they are slim, your whole face looks slim too. The thing you need to do is to grab the fat layer of your skin on your cheek with the thumb and your first finger. Try to pull it away from your face for around 15 seconds.
Let it go and repeat the whole procedure for 5 minutes. If you are persistent and do it twice a day, you will quickly see that your cheeks are getting slimmer.
Move your neck and jaw – by doing this exercise you will stretch the muscles in the area of jaw and neck and in a result you will reduce the neck fat. Stand straight and firmly. Move your neck towards your right shoulder and place your chin on it. Stay in this position for one minute and move back to the erected position.
Repeat it with your left side. Next, try to touch your chest with your chin and stay in this position for one minute. Relax for a while and repeat the whole procedure for around 15 minutes. Reduced neck fat guaranteed!
Move your chin – it is a simple exercise to do and it not only reduces the neck fat, but it also relaxes your muscles. You can either sit or stand while performing this exercise, but it is important to keep your posture erect. Tilt your head backwards and look up for one minute. Move back to the starting position and repeat the whole cycle for 5 minutes.
A change in your daily diet is another essential factor that needs to be taken into consideration when you want to reduce neck fat. The first thing you should do is stop eating all the junk food like chips, crisps, ready-made food, and sweetened fizzy drinks. Additionally, try to follow these tips in order to be successful:
Start with reducing the number of calories that you take every day. You must be aware that it has been scientifically proved that if you are a woman the fat should make up between 14% to 24% of your body and if you are a healthy man it should be between 6% to 17%.
It can be estimated that reduction of around 500 calories daily in total is enough to lose around one pound a week. At the beginning it’s good to count the calories you consume with the use of special apps or food journals, which you can find easily on the Internet.
Remember that you shouldn’t exaggerate with calories reduction as it may only result in serious health problems.
Fruits and vegetables should be you number one while preparing a meal. They don’t contain many calories, but they do contain all the good stuff your body needs – vitamins, minerals, and a lot of fibre. Eat at least five portions of fruit every day, which means you should combine them in every meal.
It might seem difficult only at the beginning as they can be eaten in so many countless ways that there is always an option for a bite of some fruit or vegetable. You can eat them raw, boiled, steamed, fried, grilled or in salads.
Good carbohydrates are another key to success. You will find them in whole grain products, which are not processed and therefore contain more fibre. If you look around a shop, you will notice that today it is really easy to find whole grain foods.
Switch to brown rice, whole wheat pasta and bread as they are products which we consume at a daily basis. Whole grain products are not only healthier, but also more filling, which means you don’t feel hungry for a longer period of time.
Include lean protein in a diet whose goal is to lose weight as they are healthy and filling. You will find them in eggs, poultry, low-fat dairy, fish and other seafood.
Drink plenty of water as only hydrated skin looks young and firm. You should consume at least two litres of water every day by sipping it slowly during the whole day. Very often we confuse the feeling of hunger with the feeling of thirst so if we drink more, we eat less.
Remember though that water is the best option, try to avoid drinking juices or sodas which are usually sweetened. Another healthy idea is green tea, which is known for its antioxidant qualities, but only if you don’t put sugar in it!
- Vitamin E rules when it comes to firm and nicely looking skin so eat a lot of nuts, green vegetables or soya beans.
- Chew gum in order to exercise your face muscles, but choose the one which is sugar-free!
Skin on your neck often tends to show the first signs of aging as it gets wrinkled quickly if you do not take proper care of it. The main enemy of beautiful skin is the sun so no matter how much you like sunbathing, always remember to put the sunscreen on your skin.
At least 30 SPF sunscreen is recommended and on sunny days it should be applied every two hours. If you’ve got more sensitive skin, choose even a higher number of SPF.
Also, use skin creams with retinol as they boost the production of collagen, which is the main ingredient used in fight against wrinkled and sagging skin. Some of these products are available only by prescription so make an appointment at your dermatologist in order to find a perfect cream for the skin on your neck.
You can also go for more radical options in order to remove the fat around your neck. There are some special treatments accessible like botox, liposuction or laser. Remember, though, that they might be quite expensive.
Step by step, try to introduce some important changes into your life. Make a healthy and balanced lifestyle a routine and you will see quickly than not only your neck benefits from it, but both your body and mind feel much better. You can solve or at least reduce your problems with blood pressure, diabetes or high cholesterol level.
When you start dieting, be persistent, which means that you can’t take a break, for example during the weekends. When you start exercising, do it cautiously by moderating the exercises gradually.
Otherwise, the only thing you might end with is an injury. Try to enjoy you workouts, keep an open mind and find some activity which you simply like. You hate jogging? So maybe going to the gym is an option for you? Even if you don’t do any exercises, at least think about your posture.
Always walk and sit straight, with your head high and never slouch. Treat your body with respect, do not drink too much alcohol, if you smoke, try to give it up and remember that the best anti-aging remedy is getting a lot of sleep and little stress.