In the neck, fat settles just below the layer of skin and it can be quite difficult to get rid of it. The best way to eliminate it is to combine some techniques for losing weight with physical exercise that supports the weight loss process. Since it is impossible to treat a single point of the body (tone a single part or lose weight only in a certain area), the best thing to do to lose neck fat is to lose weight in general and do physical activity that involves everything. the organism. Unfortunately, this is not something that can go away overnight. However, by adhering to a healthy diet and exercising, you can reduce the appearance of excess fat or skin around your neck.
Steps
Part 1 of 3: Making Food Changes
Step 1. Reduce the amount of calories you consume
Regardless of how much you want to lose weight, you need to reduce your weight in general and by cutting your daily calorie intake you can succeed.
- To reduce the total amount of calories, you need to cut out about 500 a day. This way you can lose roughly 500g to 1kg per week.
- A greater calorie deficit leads to a slowing down of the weight loss process and a lack of nutrients, as you would not be able to take the recommended daily allowance of essential nutrients.
- You can use a food diary or a specific smartphone application to keep track of the daily calories you are currently consuming. From the data you detect, you have to subtract 500 calories to calculate the ideal energy intake that allows you to lose weight.
Step 2. Eat lots of fruits and vegetables
Both of these foods are low in calories, but are very high in fiber, vitamins and minerals. If you make half your plate of fruit or vegetables and snack on these foods, you can reduce the amount of overall calories.
- It is generally recommended to consume about 5-9 servings of fruit or vegetables each day. By eating these foods with every meal and snack, you can consume the recommended amount.
- One serving of fruit corresponds to approximately 60 g of chopped fruit or one small fruit. One serving of vegetables is equivalent to about 240 g.
Step 3. Choose healthier carbohydrates
Whole grains (which contain bran, germ, and endosperm) are richer in fiber and other essential nutrients. When you decide to eat grain-based foods, opt for 100% whole-grain ones.
- Consider eating foods like wholemeal pasta or bread, brown rice or oats, quinoa, or barley.
- Refined carbohydrates (made with white flour or that are too industrially processed) contain a very limited amount of healthy nutrients.
- Another important function of fiber is to slow down the digestive process, making you full earlier and longer, giving your body a longer time to absorb nutrients.
Step 4. Eat Lean Protein
This nutrient is important for all types of diets, but even more so when you want to lose weight.
- Lean proteins have been found to leave a longer lasting feeling of satisfaction when compared to other nutrients such as carbohydrates.
- Include 85-110g servings of protein with each meal or snack. The size of a portion corresponds approximately to the palm of an adult's hand or a deck of cards.
- Among the foods you can try are: low-fat dairy, seafood, lean beef, poultry, eggs, legumes, and tofu.
Step 5. Stay hydrated
Water is essential to keep the body's functions properly active. Furthermore, hydrated skin appears less sagging or sagging.
- Aim to drink at least 8 glasses of moisturizing fluids a day. Based on weight, gender and activity level, up to 13 drinks are needed for some people.
- Water also helps reduce hunger. Thirst and dehydration can make you feel hungry, triggering the desire to eat more than is actually necessary.
- Choose water and other sugar-free drinks instead of sugary ones, such as sweetened fruit juices or sodas, which usually contain a lot of calories.
- Also avoid dehydrating drinks, such as caffeinated drinks, sodas, and alcohol.
Part 2 of 3: Exercise
Step 1. Do cardiovascular exercises
Cardio and aerobic activity help burn calories and support the weight loss process.
- Centers for Disease Control and Prevention in the US recommend that adults do approximately 150 minutes of cardio per week. You can break them down into 30-minute sessions per day for 5 days to meet this minimum goal.
- You can do different types of activities, such as walking, running / jogging, cycling (even using the elliptical bike), swimming or dancing.
- In addition to helping you lose weight or keep it healthy, cardiovascular activity has also been shown to help manage diabetes, blood pressure, and cholesterol levels.
Step 2. Spend two days on strength exercises
In addition to cardio activity, it is also important to include two days in which to carry out strength or endurance exercises in your training routine.
- Experts recommend doing this type of activity twice a week in sessions of at least 20 minutes. It is also advisable to do different types of workouts, in order to engage all the main muscle groups (legs, chest, chest, arms, and so on).
- There are different types of strength exercises you can do, such as lifting free weights (dumbbells and barbells) or with machines, yoga and pilates.
Step 3. Avoid exercises that tone the neck
There are several types of exercises that have been designed to try to reduce neck fat, but often they actually lead to the opposite effect.
- While it may be thought that exercising or strengthening the muscles around the neck promotes fat loss, often this type of exercise only leads to muscle build-up, making the neck look even bigger and not leaner.
- Generally speaking, when you lose weight you should notice a reduction in the amount of fatty tissue around your neck.
Part 3 of 3: Evaluating Skin Care Products
Step 1. Always wear sunscreen
In addition to diet and exercise, you need to apply sunscreen regularly to slow down wrinkles and sagging skin due to age.
- If the skin is sun-damaged, wrinkled, and looking older than normal, the excess fat around the neck may appear even more noticeable.
- You should always wear an SPF of at least 15 cream throughout the year, regardless of whether you are a man or a woman. Spread an even more protective cream if you expose yourself directly to the sun for long periods.
Step 2. Put on the retinol creams
You can find many of these products both by prescription and over the counter. Some of these creams help generate collagen and reduce wrinkles.
- When used in combination with sunscreens, moisturizers, diet and exercise, these creams make the skin on the neck less wrinkled and sagging.
- For best results you should go to dermatological clinics where the best creams are applied and the most effective treatments and procedures performed.
Step 3. Consider surgical treatments
If you've tried diet, exercise, and skin creams unsuccessfully, you can consider more drastic measures to get rid of excess neck fat or skin.
- There are a variety of different options, such as liposuction, botulinum toxin, laser treatments, and cervicoplasty.
- Consult a dermatologist to find the best solution for your specific case and budget (some of these treatments can be very expensive).
Advice
- Always talk to your doctor before starting a diet or exercise program. He will be able to tell you if losing weight or exercising is safe and suitable for your health.
- It can be very difficult to get rid of the fat or sagging skin around the neck. It is most likely necessary to combine proper nutrition with appropriate physical activity and skin care.
