A few days ago, I got a query in which someone asked me how to lose neck fat in a week. And I had to say very sadly that no, that’s not possible. Neck fat can be reduced but not so soon. This process takes time.
Neck fat, referred to as a turkey neck mainly appeared because of weight gain. Due to this extra flab around your neck, your self-confidence can stagger. Let’s talk on this topic today and know about some possible tips and tricks to help lose neck fat naturally.
Cut Calorie Intake
Yes, calories have to be cut because the first and main reason behind the neck fat is the excess weight (obesity). Decreasing calorie intake can help to lose overall weight and when you lose complete weight, the fat around the neck will also be reduced automatically.
Do you know that reducing your calorie intake by 600 calories per day, you can lose a sustainable 1-2lbs per week? The foods you must avoid when it comes to losing weight are
1. Potato chips & french fries
2. Sugar-sweetened beverages (including fruit juices)
3. White bread
4. Pastries, cookies, cakes, and candies
5. Alcohol
6. High-calorie coffee
7. Pizza
8. Ice cream
9. Any sugar added diet
These are the unhealthiest foods on the plants, which will give you only fat rather than nutrition.
Eat Weight Loss Friendly Food
Now, when you change your bad dietary habits, you will adopt some good in their place. So adopt good eating habits and add a variety of weight loss friendly food to your diet. And your list must contain
1. Whole eggs
2. Leafy green vegetables
3. cruciferous vegetables (broccoli, cauliflower, cabbage)
4. salmon, tuna
5. boiled potatoes
6. avocadoes
7. cottage cheese
8. beans and lentils
9. fruits
10. nuts
11. Whole grains, etc.
You can also practice the mindful eating technique, in which you pay close attention to each bite, chew your foods slowly, and monitor your fullness.
The other thing that you have to take care of is that you have to drink a lot of water, at least 8-10 glasses a day. The best thing about water is that if you drink water before meals it may reduce your appetite. You may also prevent weight gain by trying some interesting weight loss detox water recipes. This will give you both taste and health.
Do Cardio Exercises
When it comes to losing weight, you have to eat less and exercise more. The cardiovascular exercises are a fun way to reduce weight. The cardio exercises include biking, hiking, swimming, dancing, walking, running, cycling. Perform cardio 5 times a week for 30 minutes to get rid of fat from the neck.
You can also join gym fitness classes because you will get motivation by watching others do the exercise. Even going to the long walk with your dog is also a good exercise.
Cardio exercises accelerate your heartbeat, which speeds up your blood circulation and makes you sweat a lot. And in turn, you burn a lot of calories. Even you can easily increase the intensity to perform cardio.
Perform Strength Training Exercises
Combining cardio exercise with strength training exercises results in maximum weight loss. You should do weight training exercises at least 2-3 times a week for 45 minutes. These exercises include weight lifting, pilates, and yoga which can help to build muscles and tone up your overall body.
These exercises can make a big difference in your body weight and neck fat as well. But before you start any exercise programs, consider your doctor first.
Important Note – you don’t need to perform specific exercises for neck fat. These exercises may bulk up your neck muscles and make your neck look bigger. When you lose weight, then you will notice, the fat around your neck is also reduced.
Chin Up, Please
A wrong posture can make your neck look more fat and saggy. This how a wrong posture can contribute to creating double-chin too. Practicing good posture can also help reduce the appearance of a fat neck.
Always sit straight rather than slouching on the chair or sofa. Your head should never tilt while watching a computer or phone. This is a very common mistake that people make and that is why today almost every other person has a double chin.
Just as you chin up while taking a selfie, keep the neck straight while looking at the phone. Similarly, when you’re working on a computer bring your laptop up to your eye level. And by not constantly watching the phone or laptop, give your nose some rest. This is how a good posture can help decrease the neck fat and double chin.
Take Care Of Neck Skin
After diet, exercise, and posture, these are some small steps that you have to follow. First of all, apply sunscreen on your neck to avoid damage from the harsh sun. Because if you avoid sunscreen, wrinkles will start coming and wrinkles will cause your neck skin to sag.
Secondly, you can also try some skin tightening products for loose and wrinkled skin of your neck. And if you don’t want to apply the products of the market then go for some home-based skin tightening treatment. Remember, just what you do for your face, do the same with your neck to remove dirt, dead skin cells and as a result, you will get even tone skin.
Finally, neck fat can be reduced if you maintain a healthy diet plan and regular exercise routine. Basically you have to focus on full weight loss, neck fat will be reduced automatically. Following the above tips will definitely help shed whole-body fat including neck fat. So this was an answer to your question of how to lose neck fat naturally at home.
Love Yourself ❤️