Excess neck fat is a problem that affects many different people. It often results in people being referred to as having a “turkey neck” and is anything but flattering. It is not surprising that many people want to know how to lose neck fat.
There is no magic formula to losing neck fat. I am sure many think that you can do a bunch of secret neck exercises and the fat just falls off. The overwhelming reality is that spot fat reduction is impossible. The body stores fat in a pattern based on your gender and genetic predisposition. In order to truly get rid of neck fat, you have to lower your total body fat percentage. For some people, the neck fat will come off first, and on other people the neck fat might be one of the last to be burned off.
A long term fat loss program based on calorie restriction is how to lose neck fat. Determine you basal metabolic rate based on one of many online calculators, and then try to eat 10%-30% below that rate each day. As you accumulate a calorie deficit the weight will naturally come off.
For some people, eating less can be a challenge. This is particularly true for those who eat a lot of processed food. The problem with processed food is that they are void of many nutrients and vitamins that your body needs for good health. As a result, your body is going to crave more food because it is going to still be hungering for these essentials that processed food fails to provide.
To naturally decrease your appetite you can get a good broad spectrum supplement to help supply missing nutrients. An even better option is to eat a steady diet of nutritious foods such as whole grains and organic fruits and vegetables. Vegetables are particularly good since they provide a lot of volume without a lot of calories. It is actually very hard to overeat on a vegetarian diet.
Exercise is also a must if you want to lose neck fat. This is especially true for women who might find prolonged calorie deficits difficult because they have a naturally lower basal metabolic rate. Strength training is a must since lean body mass burns calories at a faster rate and the process of building the muscles will also require more energy. Resistance training exercises also hinder the breakdown of muscle tissue while on restrictive calorie diets.
There are also a variety of neck exercises that can be done to improve muscle tone around the neck. These will not reduce neck fat any more than they will reduce belly fat; however, more toned muscles can reduce the appearance of the fat that hangs around the neck. Vigorous neck stretching from side to side and up and down where one really tightens the muscle on a contraction will help achieve the toned look. Note that these exercises will mainly rely on isometric tension since it is generally not safe to use any types of weights with the neck.
Losing neck fat can be accomplished, but only as part of a rigorous fat reduction routine. With a little sweat and determination, you can say goodbye to that turkey neck.