Commonly known as “turkey neck”, neck fat is located right below the skin of your neck. And let me make one thing very clear. Neck fat maybe a pesky area to tone, but that doesn’t mean the goal is impossible to achieve. So if you want to know how to get rid of neck fat, please keep reading.
The most effective method is to combine general practices of weight loss and a healthy diet. Unfortunately, there’s no such thing as how to get rid of double chin overnight or even how to get rid of double chin in 1 week. If you stick to your daily exercise routine and healthy eating pattern, then you can minimize excess fat around the neck within a few weeks.
Now let’s find out some basics before getting to know how to get rid of neck fat without surgery.
Neck Fat Causes
First off, why did that extra skin form below your chin? Maybe because of one or more of the following factors.
More often than not, an excess amount of weight loss is the culprit. Most men and women with a double chin have been heavier at some point in their lives. And the thing about being obese or overweight is that it tends to stretch your skin. So when you lose all the extra pounds, your stretched skin stays the same. This explains why it looks saggy even after the fat has gone.
But if that’s not the cause, then maybe it’s because of the excess fat already in your body. Fat has the ability to spread throughout your body. So it’s only natural for fat to get stored in your neck. It’s what forms the double chin and compromises the shape of your jawline.
I’m sure you already know that skin sags as you grow older. Your skin losing elasticity is only natural, so there’s nothing to be afraid of here. As your body starts to enter the more adult years of life, the skin begins to lose its firmness.
In light of the matter, sagging skin can make it look like your neck is storing fat or giving you a double chin.
Not many people know this but sometimes double chin and neck fat can be caused by your genetics too. If your family members have a double chin and lack of skin elasticity, then chances are you might as well. But that doesn’t mean you can’t correct the issue.
You’re not overweight and never have been. Nor are you close to approaching old age. So in that case, what could be the cause of your neck fat? Have you ever thought of taking your body posture into consideration? Let me explain.
Slouching when sitting and standing leads to weakening your neck muscles. So it’s only natural for the skin to lose firmness and elasticity because of those weak muscles. And that, in turn, makes your neck looks like it’s got stored fats.
Processed drinks and foods along with high-sugar, high-calorie, and high-fat foods are always a bad idea. No matter your weight and age! We often focus more on physical exercises to shed body fat instead of dividing the attention between workout and a healthy diet equally.
So if you’re guilty of consuming the unhealthy kinds of foods, then that should explain all the extra fat in your neck. Eating these types of foods daily with no exercise makes not only your neck look bigger but also the entire body.
How to Get Rid of Neck Fat Through Diet and Exercise
In most cases, it’s because of excess weight that the double chin comes into existence. So the most effective method to tackle neck fat at such times is exercise. Along with eating healthy, of course!
I’ll get into the exercises later, first let me mention some guidelines for healthy eating.
- 4 normal servings of fresh vegetables on a daily basis.
- 3 normal servings of fresh fruits on a daily basis.
- Ditch refined grains for whole grains.
- Do not eat processed foods.
- Do not eat fried foods.
- Make portion control a part of your eating habits.
- Consume dairy products that are low in fat.
- Minimize your daily intake of sugar.
- Incorporate lean protein like fish and poultry into your daily diet.
- Consume healthy fats (nuts, avocados, and olive oil).
Once you see those numbers dropping on the weighing scale, you’ll also notice your face and neck getting thinner.
For boosting the fat-shedding process, incorporate a 45-minute physical activity into your daily life. That’s around 300 minutes every week, which is good enough if you want to get rid of stored fats in your body, including your neck. A combination of cardio and strength training is the most advisable.
But you know you can also include other physical activities like gardening, mowing your lawn, picking up groceries, etc. 45 minutes of this daily, don’t forget!
Exercises to Get Rid of Neck Fat
Is there any scientific evidence that these chin exercises help in eliminating neck fat? No, to be honest, there isn’t. But what has been proven instead is that that strengthening and toning muscles of your neck do reduce fat.
Keeping that in mind, perform these exercises daily. Do 3-4 sets throughout the day with at least 15 reps in each set.
1. Ball Exercise
Place a ball (9-10 inches) under the chin area. Now press down your chin into this ball. And repeat the movement 25-30 times daily.
2. Straight Jaw Jut
Start by looking at the ceiling, meaning tilt the head back. The next step is to push forward the lower jaw. This creates a stretch below your chin. Hold this jaw jut position for 5-10 seconds. Then relax the jaw and get your head back to the neutral position.
3. ongue Stretch
Look straight ahead, then stick out your tongue as far as possible. Now lift the tongue upward toward the nose. Hold in that position for around 10 seconds if you can. Then release.
4. Pucker Up
Tilt your head back to look at the ceiling. Pucker the lips like you’re about to kiss the ceiling. This stretches the muscles below your chin. Once that happens, stop puckering to bring the head back to neutral.
5. Bottom Jaw Jut
Once again, turn your head up to look at the ceiling. Now move the head to your right and slide forward the bottom jaw. Hold this for 5-10 seconds and then release.
Repeat the exercise with the head turned to your left side the next time.
6. Neck Stretch
To activate the neck stretch, title back your head to look at the ceiling. Now push the length of your tongue against the top of the mouth. Then hold for 5-10 seconds, and then release.
Time to Get Moving!
To shed fat from any part or parts of your body, dedicated efforts are necessary. What’s also important is cleansing your body and feeding your system healthy drinks and foods. And keep in mind that fat-shedding takes time. It’s not something you can achieve overnight or in a week.
For your neck fat, you can also drink warm water for keeping fat from accumulating in that region.