How to Get Rid of Neck Fat? 4 Exercises & Diet Plan to Follow

March 6, 2024 matthewgrant2546

Having excess fat around the neck can be frustrating. Not only does it look unattractive, but it can also indicate potential health issues like sleep apnea, high blood pressure, and heart disease Since it is one of the first areas often associated with weight gain and one of the hardest places to reduce the excess fat while trying to lose weight, many feel it is the result of an unhealthy lifestyle. If you want to know how to get rid of neck fat, this write-up will assist you. Keep reading to find out about the exercises and diet plan to get rid of neck fat.

How to get rid of neck fat?

a) Exercises

1. Chin Tucks

This exercise works the muscles at the front of the neck to reduce the appearance of neck fat. To do it-

Sit up straight with your back against a chair. Keep your feet flat on the floor.
Tuck your chin in towards your chest like you’re trying to make a double chin.
Hold this position for 5-10 seconds. You should feel the muscles at the front of your neck contract.
Release back to the starting position.
Repeat 10-15 times. Do this exercise 1-2 times per day.

2. Neck Rotations

If you are wondering how to get rid of neck fat, neck rotations can help you a lot. To do it-

Sit up straight with shoulders back.
Slowly turn your head towards your right shoulder as far as comfortable. Hold for 5 seconds.
Rotate your head to your left shoulder and hold for 5 seconds.
Do 10 repetitions, alternating sides.
Remember to keep your shoulders still and only move your neck.

3. Head Tilts

Tilting your head works the neck muscles from different angles. To do it-

Sit up straight with your shoulders back.
Tilt your head sideways until your ear moves toward your shoulder. Do not lift or lower your shoulder.
Hold for 5 seconds then tilt your head to the other side.
Complete 10-15 reps on each side.

4. Isometric Neck Contractions

This exercise involves tensing the neck muscles without moving the neck. To do it –

Sit up straight with your chin tucked slightly and shoulder blades pinched together.
Gently press your head back into your shoulders, engaging the muscles at the back of the neck.
Hold for 5-10 seconds while continuing to breathe.
Relax the muscles and return to start position.
Repeat 10 times.

b) Diet Plan

1. Focus on Lean Proteins

Make sure to incorporate lean protein sources like chicken, turkey, fish, beans, eggs, and Greek yoghourt into your meals. Protein takes longer to digest, keeping you feeling fuller for longer while also building and preserving muscle mass. Try to intake 0.5-0.7 grams of protein per pound of body weight daily.

2. Fill up on Fiber

So, how to get rid of neck fat? Fiber not only keeps you feeling satiated but also helps sweep waste and toxins out of the body. You should make meals with fiber-rich veggies like leafy greens, broccoli, artichokes, squash, and celery. Also choose high-fiber whole grains like quinoa, brown rice, oats, and barley over processed refined carbs.

3. Stay Hydrated

Drinking adequate water is key for flushing out excess fluids and decreasing water retention that can contribute to a puffy, swollen appearance in the neck and face. Consume at least 64 ounces (8 cups) of water daily. Limit sugary drinks and alcohol which can cause bloating.

4. Reduce Salt Intake

High-sodium foods can cause your body to retain water, leading to puffiness. Be mindful of hidden sources of sodium like canned foods, condiments, salad dressings, and processed snacks. Limit daily sodium to no more than 2,300 milligrams.

5. Include Healthy Fats

Don’t avoid fats completely – incorporate more healthy unsaturated fats into your diet from olive oil, avocados, nuts, seeds, and fatty fish. These support your body’s fat burning abilities. Limit saturated fats from red meat and full-fat dairy.

6. Eat More Calcium & Vitamin D

Research shows that higher intakes of calcium and vitamin D are associated with lower body fat. Consume fat-free or low-fat dairy, yogurt, fortified plant-based milks, leafy greens, salmon, tuna, and mushrooms.

7. Cut Back on Refined Carbs and Added Sugars

Doctors often recommend limiting foods like white bread, pasta, cereal, baked goods, sodas, candy and other sweets to those who are looking for how to get rid of neck fat. The spike and crash of blood sugar from these foods promotes belly fat storage.

Conclusion

Knowing how to get rid of neck fat enables you to implement a workout routine to tone and tighten the area. Also, understanding nutrition components like protein, fiber and hydration that help burn overall body fat when in a calorie deficit is key to slimming the appearance of the neck and achieving a sculpted profile. If you follow a strict diet plan with exercises, you will get good results within a few weeks.

Frequently Asked Questions

Q: What causes neck fat?

A: Genetics, aging, weight gain, poor posture, looking down at phones/devices, and lack of exercise can all contribute to excess fat and sagging around the neck area.

Q: Does drinking more water get rid of neck fat?

A: Staying hydrated prevents fluid retention which can decrease puffiness. But for fat loss you need to be in a calorie deficit.

Q: How long does it take to lose neck fat?

A: Most people see a noticeable reduction in neck fat within 4-8 weeks of starting a diet and exercise program. Results vary based on consistency.

Q: At what age does neck fat become noticeable?

A: Neck fat often starts becoming more visible in your late 30s and early 40s due to muscle loss and effects of gravity as we age.

Q: Will neck fat go away if I lose weight?

A: Usually yes. Overall weight loss results in losing volume all over the body including the neck. Focus on being in a calorie deficit.

Q: Are there medical treatments for double chins?

A: Injectable fillers, laser liposuction, and neck lifts are options but carry risks. Non-invasive methods should be tried first.