Exercises, Diet and Posture to Reduce Excess Neck Fat

The neck is one of the most difficult places to lose fat. Not only does neck fat make one feel self-conscious, but it also has negative health effects. It can cause sleep apnea, which impairs breathing and disrupts sleep. (1)

Additionally, fat is usually deposited in other areas of the body before appearing in the neck area. Developing neck fat is often linked to health issues. Neck fat can be caused by being overweight or obese, which is usually due to poor eating habits and not getting enough physical activity. (2)

There isn’t one specific exercise that can eliminate fat in only one part of the body, but regular exercise, in general, reduces overall fat. With time, you will get Neck fat removal.

However, there are exercises, posture techniques, and lifestyle changes that can help tone up and speed up the process of reducing neck fat. Here’s a rundown of what you can do to reduce your neck fat.

1. Reduce Calorie Intake

The primary reason for neck fat is obesity, which can be fought by reducing calorie intake. Reducing calorie intake means being mindful of how much you’re eating, and making sure you’re not overeating. Overeating contributes to body fat, so avoiding it will help reduce neck fat.

Some easy ways to reduce calorie intake include:

Eating low-calorie, high-fiber foods instead of high-calorie, high-fat foods.

Eating better sources of carbohydrates, such as sweet potatoes and whole grains, instead of refined grains, such as white bread.

2. Weight Train to Melt Body Fat

Regular weight training is one of the best things you can do to reduce body fat. These types of workouts focus on large, compound movements that target multiple muscle groups at the same time, meaning you burn more calories.

Not only will weight training help you lose fat, but it will also slim down the neck area. So if you’re looking to blast away body fat and get a more toned physique, weight training is the way to go.

You don’t have to lift traditional free weights to get toned muscles – body weight, banded, or machine movements can all be just as effective. The main idea is to do some kind of resistance exercise that challenges your muscles.

For the best results, try doing two or three 45-minute full-body strength training sessions each week. This will help you burn off that extra flab and tone your muscles.

3. Work Your Heart to Speed Up Fat Loss

Regular cardiovascular exercise is a great way to not only strengthen your heart and lungs but also burn extra calories. With those extra calories gone, your body has to get the energy from somewhere else, and that somewhere is typically excess adipose (fat) tissue. So, if you’re looking to get rid of some extra neck fat, doing regular cardio will help immensely.

Aim for a 30-minute moderate-intensity session about five times a week. A few fun ways to do this include going for a brisk walk outside, riding a bike with a friend or family member, or going for a jog with your dog.

4. Perform Specific Neck Exercises

If you’re looking for ways to help give your neck more definition and shape, in addition to eating a healthy diet and exercising regularly, there are some specific exercises you can do to target the muscles in that area. These moves will help to strengthen the neck muscles, resulting in a more toned and sculpted look.

b. Neck rotation exercise

In order to improve your posture, stand tall and make sure your neck is in alignment with your spine. Turn your neck to the left, and then back to the center. Repeat on the other side. Do 10-12 repetitions each side, two to three times daily.

5. Practice Good Posture

Practicing good posture not only helps with getting rid of neck flab, but also comes with a plethora of other benefits.

When you slouch – which many people do – because of a sedentary lifestyle, using the phone or watching TV, you force your neck into a forward jutting position, which can exacerbate neck pain.

Sitting tall without slouching can ease the tension on the neck, as well as strengthen and shape the supporting musculature. Good posture also prevents back pain, fatigue, and muscle strain. So next time you find yourself slouching, remember to sit up straight and give your body the support it deserves.