Standing in front of the mirror every morning and suddenly you ask this question, how to get rid of neck fat? It is not surprising, as you might have noticed the strange shape of your neck. Neck fat makes no neck illusion, because the fat creates several layers as big as your face.
What is Neck Fat & How To Get Rid Of Neck Fat?
It has two other nick names: bulbous chin and turkey neck. These names refer to one condition: lump of fat on neck muscle. In human anatomy, there is a muscle called Platysima. It spreads from the jaw and ends at the collar bone. To keep it in shape, you need to keep using it by making various facial expressions and occasionally stretch it. Those who give too much break time for Platysima will get a turkey neck. This condition might happen to anyone: young or old, obese or not. It is quite embarrassing if you have turkey neck. You will make people laugh, not because you are funny, but because you look silly.
What Are The Cause?
There is no way your turkey neck is formed within a night. It must begin years ago and show itself today. Even after cutting the fat on your neck, the possibility of forming fat neck is still there. You could lower the chance by avoiding the following factors.
Long before you even ask how to get rid of neck fat, you might do this posture for long. The proper sitting position is straight up, letting your back bone form perfect horizontal line. By doing so, all the muscles on the back and neck are tensed up. In the opposite, slouching makes the muscles weak. Thus, fat could gather near neck area. If you let this happen, in the next year or months, your neck will have excessive fat.
As you grow older, your body produces less collagen, a substance that determine skin firmness. Therefore, lack of firmness happens in every part of your body, especially in facial area. In addition, whose age around 35 to 40 become physically less active. Based on this fact, it is not surprising that some of their body part is sagging. Without proper exercise, smooth and firm skin is not possible to gain. The only thing left is to learn how to get rid of neck fat.
Too much is never good. Fat could not pile if the amount is just enough. Excessive fat suggest high calories intake with low body exercise. Consequently, you have more energy than you need. Therefore, the body preserves the overwhelming calories in the form of fat, and attaches them on any inanimate muscle. One of the target is neck, Platysima, creating a turkey neck.
- Water Retention
More than 50% of your body consists of water. If you give less water than the normal requirement, your body will react. Instead of showing sagging skin, you will experience bloating face, hands and ankle. It is a natural system: retaining the water as the result of liquid shortage.
- Cushing Syndrome
In some cases, you make your body sick. However, hormonal disorder could also trigger neck fat. Cushing syndrome is a number of indications and symptoms as the result of cortisol exposion. Years of this drug intake ruins the hormone production. The patient then suffers from excess fat in the upper body and bloating in face area while the arm and neck are relatively small. This condition usually happens to those between the age of 20 and 50, even higher to type 2 diabetes carrier and people with high blood pressure.
- Genetic factors
In some cases, turkey neck is passed through generations. It also suggests that one of your ancestors possess the genetic disorder.
Is It A Serious Health Problem?
The answer to this question might burn your desire to know how to get rid of neck fat. From the very beginning, this condition is not pleased to see. It is time to reveal what this symptoms actually indicates.
- Sleep Apnea Syndrome
People with double chin are mostly suffer from sleep apnea syndrome. The airways in the throat is blocked. It is indicated with pauses while breathing during sleep. Sometimes, the pauses make a loud annoying sound, disturbing the person sleeping next to them. Moreover, sleep apnea syndrome could make you sleepier than before, even in daylight. Be careful of car accident!
- Heart Disease and Diabetes
For this condition, neck fat is not the direct cause. It is because of obesity,the main cause of neck fat, which indicates high level of LDL. It is categorized as bad cholesterol, adding fat into the blood and lead to high blood sugar. Just like belly fat, neck fat is just another way to detect the existence of LDL. If you have high level of LDL, you also have higher risk of heart disease. Also, big collar size is the way your body sign the early stage of diabetes. Doctors believe that excessive fat on upper part of the body is strongly related to cardiometabolic problems. Furthermore, apple shaped person (having most of the fat on the upper part of the body) has been reported to have cardiovascular disease.
How To Get Rid Of Neck Fat?
The treatment for this condition could not be done in one night. Excessive fat should be gradually reduced through regular exercises. You must prepare yourself well if you really want to know how to get rid of neck fat. The following procedures may require more efforts than you expect.
- Change Your Diet
What you eat will determine the amount of fat in your body. Since you cannot cut out all the nutrition intake, start by changing your menu. Put more vegetables, whole grain, dairy product, and fruits in your menu. Each day, you are recommended to consume five to nine servings of fruits or vegetables. Mix it with grains to get ideal portion. If you cannot live far from meat, then purchase lean meat instead of regular meat. Lean meat has less fat in it. For beef, you can choose round steak, top sirloin, arm roast, and sirloin. Those who prefer pork could purchase the tenderloin, pork loin and Canadian bacon. For chicken and turkey, always take the white meat over the dark meat. It will be much better if you choose white meat like fish over the red meat. There might be times when you are stuck with the whole meat.
If this is the case, you could focus on the meat and remove fat and skin. Without these two, you will get more protein. In addition, you also need to control the portion. One way to trick your brain is by using smaller size plate. Seeing that the plate is full, your eyes sending signal to your brain to tell that you already eat a lot. Thus, you could avoid binge eating.
- Cut Out The Processed Food
You could blame junk food with all your might, but cutting the consumption is one of the requirement on how to get rid of neck fat bible. Packed food contains saturated fat, which has less nutrition for your body. This also means that your body will get a little from each product you consume. No wonder, you will crave for more, because the body signaling that you don’t get enough minerals and protein. Also, processed food has preservatives and refined carbohydrate in it. Compared to whole grain product, the refined one has smaller gram of pure carbohydrate. In addition, the whole grain has rich fiber which keeps your stomach full for longer period and allows the stomach to digest all the nutrients. Leafy veggies are also great option for high fiber content.
- Provide Adequate Water Intake
The first rule on how to get rid of neck fat is to increase body metabolism. One way to do this is by drinking eight to ten glasses of water every day. Start your day by drinking two glasses of water. It helps with skin hydration and preventing sagging skin. Failing to do so will drag you further from losing weight. Water has an important function to press your appetite and also dissolve the toxin in your body. Another source of water is fruit. You might add water level in your body by drinking juice without adding sugar.
However, you need to know that real fruit is far better. Without going through any process, fruit has natural taste that fit to your taste buds. Therefore, you will not get more thirsty after eating it. Moreover, it has appropriate nutrients and balanced pH for your body. You are also suggested to stay away from carbonated drink, coffee and alcohol. These beverages will make your body dehydrated.
- Do Regular Exercises
As you already notice, the biggest factor that causes your neck fat is overweight. Since there is no spot correction, you should start with losing body mass. If running makes you out of breath, you could try to walk and jog. The cardiovascular workout is less tiring and suitable for those who want to start exercising. In addition, they are the fastest ways to lose weight. Spend at least thirty to sixty minutes a day to do the exercise.
In a week, at least you have four or five days for your exercise schedule. Also do some strength training to speed up the muscle formation. For each cardio training session, you only need to spend twenty minutes. Never focus on the neck area only. It will give terrible result, as the other part of your body is not well shaped. Adventure sports will show result longer, but it also works. Take ones with active movement, such as swimming, bicycling, and aerobic.
- Do Neck Exercises
To complete the solutions on how to get rid of neck fat, you cannot skip to do the neck exercises. It will not cut the fat, but help forming a great neck shape. Losing weight is often associated with saggy skin. You can prevent this by following these simple steps. First of all, sit or stand straight. Set your eyes to the ceiling, then mimic the chewing motion. Do this for thirty seconds, then take a ten second break. Repeat it twice after break. Still facing the ceiling, you can cover your teeth with your lips. Then, try to open your mouth as wide as possible. Hold it steady for thirty seconds. Have a break for ten seconds and do it twice more. The next routine still requires you to face upwards. Pout your lips, as if you are about to kiss someone. Hold for five seconds. Do this fourteen times more.
Another variation requires you to put your lower lip under the upper teeth. After that, your jaws take turns with up and down motion. Moving up to get closer to the teeth, moving down and get closer to the neck. Hold this position for ten seconds and repeat it three times after ten seconds break. You can also train your neck muscle with resistance exercise. Place both hands on your forehead. Try to push your head forward while gently resisting it by pushing your head using your hands. Stay still for five counts. Repeat the process seven more times. Within a day, make sure you do three sets of this movement, three times. Combining all this movement will surely speed up your neck toning project.
- Chew Gum
Routine is still a routine. Turkey neck will surely makes you anxious and wonder how to get rid of neck fat faster. The exercises and diet might not be enough for you. During the recess time, you think that you need to do something rather than sitting still. If this is the case, you can buy a pack of chewing gum. It will allow your jaw to be busy all day. Furthermore, it trains your neck and facial muscle to be more active. Thus, it burns the excessive fat in it. Chew one gum per day until it loses its flavor. While purchasing one in the store, take the one with less sugar or no sugar label. Chewing gum might help with the muscle toning, but sweet things will ruin your diet.
- Apply Skin Firming Cream
If you care enough about your beauty, this kind of cream should be familiar. The main ingredients should be retinol. It helps to tone your skin and make it firmer after several weeks. Find one that fits you so your program won’t be ruined. If you have no idea about what brand to buy, do quick research. Since the cream might be the answer to how to get rid of neck fat, consider whether it is effective and safe. Price is also a determining factor. Some brands might also specialize in removing neck fat. Go to a store and purchase your chosen products. Allow yourself to have a trial for several days to see if how your skin reacts. If everything goes smoothly, continue to use. If you develop allergies, consult your doctor immediately.
Popular cream brand to remove neck fat has natural ingredients such as almond seeds, algae extract, and sunflower seed oil. The instruction says that this cream should be applied twice: once after morning bath, and the second one after evening bath. Clean skin allows the cream to be absorbed effectively. Your skin will be firm, yet each product needs different interval to present the best result.
- Undergo The Surgical Process
Even though it is something people don’t like to mention, surgery is definitely in the solution list on how to get rid of neck fat. It is the extreme way as well as shortcut to get normal size neck. Some of the available procedures are liposuction, botox, neck lift, and laser treatment. Each of the option has its own disadvantage. Liposuction, for example, will leave excessive skin or numerous scars. To get excellent result, you might end up doing neck lifting as well. Before deciding to take the surgery, it would be great to consult to the dermatologist. Your body might suffer from several conditions that don’t allow you to undergo an operation.
Neck lift involves reducing excess fat, as well as reshaping and firming the neck muscle. The surgeon will give you sedation through injection. Then, a small cut is made under the chin, allowing the process of muscle tightening and skin removal. Patients take weeks to recover, but with almost perfect result: firm, healthy and younger neck. Before the surgery, ask about your scars possibility.
There are two types of laser treatment: laser lipolysis and Kybella. Both are quite popular ways for those who are curious about how to get rid of neck fat. The first one works by burning the fat and allow the skin to contract. The process happens almost immediately. Kybella, in the other hand, offer similar method: burning fat through injection. The only difference is the fat melting process takes slower time.
Liposuction surgery is the most effective method to reduce the fat. Those below 40 years old are suggested to choose this method. The weakness of this option is it cannot tighten neck muscle. Also, the price is quite high.