Your neck tends to become heavier as you age or begin to put on weight. This can give your face a disproportionate appearance. Hence, to save you from this trouble and help you get rid of neck fat, we have come up with some great foods and exercises that can help. Keep scrolling for more information.
What Causes Neck Fat?
Some of the major causes of excessive neck fat are:
- Obesity: Those who are obese or overweight are prone to neck fat.
- Medical Problems: Medical conditions like Cushing’s syndrome (a hormonal disorder) or thyroid problems can lead to obesity. Hence, people suffering from these conditions tend to have excess neck fat.
- Cardiovascular Conditions: Those with a troubled heart are more prone to have neck fat.
- Age: Older individuals are seen to have more neck fat as compared to the younger lot.
Regardless of the cause of the excessive fat build-up around your neck, the following diet tips and exercises will help you burn it naturally.
Best Ways To Get Rid Of Neck Fat
Diet
What To Avoid
Packaged and frozen foods must be avoided as they add weight to your body without the benefit of any nutrition.
Exercises
- Chin Lift
- Lips Pull
- Fish Face
- Blowing Air
- Jaw Release
- Cardio
Natural Ways To Lose Neck Fat
Diet
What To Consume
1. Green Tea
You Will Need
- 1 teaspoon of green tea
- 1 cup of water
- Honey
What You Have To Do
- Add a teaspoon of green tea to a cup of water.
- Bring it to a boil in a saucepan.
- Simmer for 5 minutes and strain.
- Allow the tea to cool for a while before adding some honey.
- Drink it up.
How Often You Should Do This
You must drink green tea 3 to 4 times a day.
Why This Works
Green tea is rich in catechins, which are polyphenols with high antioxidant potential. Catechins are known to promote weight loss, and so is the caffeine present in the tea (1).
2. Coconut Oil
You Will Need
1 tablespoon of extra virgin coconut oil
What You Have To Do
- Consume a tablespoon of extra virgin coconut oil every morning.
- Additionally, you can also massage some oil into your neck daily.
How Often You Should Do This
You must do this once daily.
Why This Works
Coconut oil contains medium-chain fatty acids that can increase your metabolism, thus making it a great way to lose unwanted fat (2).
3. Melon
You Will Need
Freshly cut melons
What You Have To Do
Have a bowl of freshly cut melons or consume fresh melon juice.
How Often You Should Do This
Drink 2 to 3 glasses of fresh melon juice daily.
Why This Works
Melons are low in calories and fat and rich in many vital minerals and vitamins, like potassium and vitamin A, which makes them helpful to help you shed a few kilos (3).
4. Lemon Juice
You Will Need
- ½ lemon
- 1 glass of warm water
- Honey
What You Have To Do
- Squeeze the juice of half a lemon into a glass of warm water.
- Mix well and add some honey to it.
- Consume this every morning on an empty stomach.
How Often You Should Do This
Do this once daily.
Why This Works
Lemon juice is another wonderful and easy remedy to help you lose weight. The presence of vitamin C in lemon makes it a powerful antioxidant that can improve your metabolism and help you burn the excess fat (4).
5. Red Bell Peppers
You Will Need
Red bell peppers
What You Have To Do
- Cut half a red bell pepper and add it to your favorite salad or dish.
- Consume daily.
How Often You Should Do This
You must consume red bell peppers daily.
Why This Works
Red bell peppers can aid weight loss owing to their high vitamin C content (5).
6. Flaxseeds
You Will Need
- 1 tablespoon of powdered flaxseeds
- 1 glass of warm water
- Honey (optional)
What You Have To Do
- Add a tablespoon of powdered flaxseeds to a glass of warm water and mix well.
- Add some honey to this mixture and consume it.
How Often You Should Do This
You must consume this mixture once daily, preferably every morning.
Why This Works
Flaxseeds are a rich source of omega-3 fatty acids. These fatty acids are known to improve metabolism and help in weight loss. Thus, incorporating flaxseeds into your diet is another way to get rid of neck fat (6).
7. Carrots
You Will Need
1-2 carrots
What You Have To Do
- Take one or two carrots and cut them into thin slices.
- Eat them as it is or add to your favorite dish.
- You can also juice the carrots and drink it up.
How Often You Should Do This
You must do this once daily.
Why This Works
Carrots are a rich source of vitamin A and fiber. They take longer to digest and keep you full for a long time. This, in turn, can help you lose weight (7).
8. Sunflower Seeds
You Will Need
1 tablespoon of raw sunflower seeds
What You Have To Do
Consume a tablespoon of raw sunflower seeds.
How Often You Should Do This
You must do this on a daily basis.
Why This Works
Sunflower seeds are rich sources of vitamins B and E, which not just help you burn fat but also combat free radicals. Thus, including sunflower seeds in your daily diet is an easy way to lose neck fat (8).
9. Aloe Vera
You Will Need
1 cup of fresh aloe juice
What You Have To Do
Consume a cup of fresh aloe juice.
How Often You Should Do This
You must do this 1 to 2 times daily.
Why This Works
Aloe vera can help you lose weight by converting the carbohydrates and fat that you consume into energy instead of storing them. It also stimulates the production of collagen, which, in turn, speeds up your metabolism (9).
10. Water
Drinking enough water daily and keeping yourself well hydrated also speeds up your weight loss process.
There are also a few foods that you must avoid completely.
What To Avoid
- Saturated fats like packaged and frozen foods must be avoided as they add weight to your body without the benefit of any nutrition.
- Processed foods
- Sugar
Now that you have an idea of how you can alter your diet to achieve a toned neck, here are a few exercises to help you achieve your target faster.
Exercises
1. Chin Lift
All you have to do is tilt your head towards the ceiling and hold the position. The chin lift helps in toning the muscles of the jaw, throat, and neck.
Duration
10 seconds
2. Lip Pull
Lip pull involves lifting your lower lip and pushing your lower jaw out. It helps in lifting your facial muscles, reducing your neck fat and giving you a more youthful appearance.
Duration
10 seconds
3. Fish Face
This exercise needs you to suck your cheek and lips inwards and then hold the posture. It is great for toning your face muscles and burning the extra fat.
Duration
5 to 10 seconds
4. Blowing Air
For this exercise, all you have to do is tilt your head back as much as you can and blow air out of your mouth. This gets your facial and neck muscles working.
Duration
10 seconds
5. Jaw Release
Jaw release needs you to enact chewing motions in a slow manner and then opening your mouth to your maximum capacity. This exercise is great to lose fat around your neck and get a sleeker jawline.
Duration
5 to 10 seconds
6. Cardio
Walking, jogging, running, or whatever gets your heart racing is a sure shot way to lose fat all over your body, including your neck.
Duration
20 to 30 minutes
If you have been struggling to lose weight around your neck without much success, you know what you should do. Remember, both diet and exercise play a significant role in overall weight management. So, make sure you follow the remedies and do the exercises listed in this article to bid goodbye to neck fat.