We hear a lot about abdominal fat, and although abdominal fat is no laughing matter, more for health than aesthetics, neither is neck fat, which can also affect our health beyond the image. Additionally, neck fat targets other areas including the double chin, chin, and of course the entire neck. But what causes it?
Causes of neck fat
There are a few reasons for the accumulated fat in the neck, but mainly it comes down to one main thing: we weigh too much. If you are overweight, you will notice pockets of fat appear in areas that you don’t want included, such as the belly, thighs, and neck.
Excess fat is often caused by an energy imbalance. In other words, we are consuming more energy than we are consuming, and it is saved as excess fat. We never get to burn this fat and, as a consequence, we can end up with neck fat.
The genetic factors may also contribute to the excessive weight gain and fat from the neck to the same as health conditions such as Cushing ‚s syndrome, a hormonal disorder that develops as a result that allows the hormone cortisol stress, run too often in our body. It is a rare condition, but people who have it tend to find that they have excess fat in the neck.
Is neck fat a health risk?
Any excess fat can pose a health risk, and this is also true for neck fat.
When many of us think about our risk for heart disease, we are probably inclined to look at our bellies. If we are clearly overweight there, it is safe to assume that we are at risk for heart disease.
However, now, the accumulation of fat around the neck is also a good way to determine the risk of cardiovascular disease . Neck fat has been linked to known risk factors for cardiovascular disease, such as diabetes and high cholesterol.
Although doctors still measure our waists to assess obesity and the consequent likelihood that we may have heart disease, some now measure neck fat as well.
Neck fat has also been associated with sleep apnea , a condition that can close our airways.
Fat in the neck and effective ways to get rid of it
In short, then, neck fat not only looks unsightly, it is also a very significant health risk and is an indication that we need to change our lifestyle. Here are some ways to get rid of it.
1. Change the way you eat
If you want to lose neck fat, you need to lose weight overall. And when any of us want to lose weight, we should always eat less.
However, it is not necessarily as simple as eating less. Instead, you need to change the way you eat, including what you eat and when.
For some people, this could also mean changing the way they eat. For example, if you normally enjoy food while watching a movie marathon, this is a habit that you will need to break. Such unfocused food can lead to overeating. From now on, you should try to practice mindful eating. Take care of each bite, chew and swallow so you know how much you are eating.
What do you need to eat from now on? If you eat meat, stick with lean meat, like turkey and chicken. Include plenty of fresh fruits and vegetables in your diet, as well as whole vegetables and legumes.
You don’t need to cut out fatty foods entirely, but try to eat as many good fats as possible, like those found in avocados and olive oil. Avoid eating late at night as well, but always try to eat breakfast, as a healthy and nutritious meal in the morning is a great way to boost your metabolism so you can burn more neck fat throughout the day.
And while it goes without saying, from now on, you should eliminate junk food and sugary foods from your diet.
2. Drink more water
Do you drink enough water? For many people, the answer is a solid „No.“
We just don’t drink as much water as we should, even though water is the elixir of life that sustains our bodies, and indeed the entire planet! – ticking.
Water hydrates you and your body needs it to function in the best possible way. If you don’t drink at least 5 glasses of water per day, you are ruining your chances of losing neck fat because water helps flush toxins from your body and suppresses your appetite.
How does water suppress our appetite?
When we are hungry at strange times, many times we are not really hungry. Instead, we are thirsty. But since our body is so used to us getting our water content from food, it has to trick us into thinking we’re hungry so it can get its water solution.
The next time you have hunger cravings at strange times, drink water and see what effect it has.
Drink a glass of water before a large meal, too.
3. Don’t stay on the couch
Are you an armchair lover? This is something you must stop doing if you want to lose neck fat.
In fact, the way we sit affects the muscles of the chin and neck. Bending over will weaken these important muscles, which can cause pockets of fat to form around your neck.
In general, slouching is bad and it can also affect the way you feel mentally. If you sit up straight, you are likely to feel more positive about things. Keep your head high, too.
It may take a while to get used to a new seating position, as people who relax tend to do so without even thinking about it. From now on, be more aware of the way you feel at home.
4. Avoid saturated fats
Saturated fats are a great way to gain weight, which is exactly what you need to minimize now. As you bet on losing more weight around your body, you should cut out the likes of desserts, frozen meals, and prepackaged foods as they contain saturated fats that can lead to weight gain and therefore this means more. fat in your neck area.
Instead, say yes to …
5. Eat more lean meat
We’ve touched on lean meat a bit before, but we’re going to focus a bit more here as it is very important that you make the switch from fatty meats to lean meats at this point.
Lean meats include fish and chicken, which are an excellent source of protein that our bodies use to build muscle. At this time, you need to eat foods that contain less fat and more protein.
Always go for fresh, organic lean meat, if you can, as it will contain less sodium.
6. Massage with cocoa butter on the neck
This might seem like it wouldn’t work, and you’ll definitely be squirming if your best friend catches you with butter around your neck, but it actually works, and it works like a treat.
Cocoa butter removes sagging skin and helps scrape off dead cells from the skin’s surface. It is also rich in antioxidants that can leave your skin looking as radiant as it should.
All you need to do is heat 2 tablespoons of cocoa butter in the microwave for 30 seconds before soaking a few cotton balls in the solution. Take the cotton balls and gently massage them onto your neck for a few minutes or so.
Do this at least twice a day for the best results.
7. Use melon
Cantaloupe contains anti-inflammatory properties that can fight neck fat, reducing sagging in the process. Melon also tightens your skin and improves its elasticity while bringing out your natural skin tone.
Additionally, melon is rich in numerous vitamins, minerals, nutrients, and water that can help you lose weight.
To lose weight, start snacking on cantaloupe instead of what you normally eat. Those tasty treats can easily be replaced by cantaloupe, which is just as tasty, but even more vibrant.
Alternatively, you could extract its juice before dipping cotton balls in it. Then, apply the cotton balls to your neck and massage gently. Do this a few times a day for the best results.
8. Chew gum
Can losing neck fat be as simple as chewing gum? Surely yes!
Chewing gum is recommended to anyone who has excess facial fat that they want to get rid of. How? Because when you chew gum, you are effectively working your facial muscles, which can help you trim fat.
Exercises to get rid of neck fat
In addition to changes to your diet and lifestyle, there are also neck exercises you can do to shed fat. Here is the best:
1. Neck rotation
People with neck fat probably have a double chin. And if you want to lose neck fat around the chin area, you should do neck exercises.
One of the best neck exercises is rotation. It is quite easy to do and there is no need to visit a gym. Just stand or sit while holding your spine as straight and upright as possible. Then slowly turn your head to the left and spread it out as far as you can. Bring your face forward before repeating the workout on your left side. Do at least 10 reps on each side per day for best results.
2. Roll the chin
This is another useful exercise that can help you trim neck fat so that you feel much better about yourself.
For this one, you need to start with your head centered. Place it between your shoulder and point your chin down while keeping your face forward.
Then, turn your head to the left before returning to center. Repeat on the right side and repeat on both sides at least 10 times per day for the best results.
3. Little bird
This neck exercise is one that is done in yoga, and as anyone who has ever practiced it will tell you, yoga is a great way to help you lose weight when done correctly.
Tilt your head facing the ceiling while pressing the tip of his tongue against the roof of his mouth. Swallow. Then turn your head slightly to the left before repeating on the opposite side.
4. Neck bends
For this, all you need to do is gently move your neck from side to side. Then move it up before slowly moving it down. Move it front to back, too.
Neck bends should be done slowly, otherwise they may cause injury. Do them for 15 minutes a day, but no more, as, again, they can cause injury.
5. Cardio exercises
Cardiovascular exercises can help you shift neck fat. They can also lower your cholesterol levels and can control diabetes.
Try to do aerobic exercise for at least 2 hours per week. There are many things you can do that you don’t need to involve in the gym, such as swimming, dancing, running, jogging, biking, and walking.
6. The head and shoulder exercise
This is a simple but very effective neck exercise.
Begin by moving your head to the right, towards your shoulder. Then lower it so that you touch the shoulder. Don’t lift your shoulder, keep it that way for about 2 minutes. Bring your head back to the original position before repeating on your left side.
Do this exercise 3 times a day to eliminate neck fat as quickly as possible. Remember to combine it with the other exercises, too.
