The prevalence of infomercials and fitness gurus who insist on targeted weight loss, or spot reduction, does nothing to shift the biological realities at stake. For decades, targeted weight loss has been confirmed to be a myth, only perpetuated by the tendency to oversimplify a very complex set of processes. The good news, according to the Centers for Disease Control and Prevention (CDC), is that exercises that burn calories all have the potential to contribute to fat loss around the chin and neck. Simply burn more calories than you consume, and you will begin to lose fat across the body.
The Good News
According to the American Council on Exercise, “when you do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy.” The equation for losing chin and neck fat is simple -- just burn more calories than you take in. To lose each pound, you need to work off an extra 3,500 calories. Instead of worrying about chin or neck exercises, you need a long-term plan to cut some calories and burn off the rest through physical activity. This plan should include an exercise routine, a nutrition adjustment and some sort of journaling to tie it all together.
Two types of physical activities burn calories -- aerobic workouts and strength training. Strength-training activities boost muscle strength, improve tone and burn calories. Strength training includes both weightlifting and body-weight exercises like pushups and situps. The CDC recommends at least two sessions of strength training per week. Each session should consist of two to three sets of eight to 12 repetitions. You can also get a strength-training workout by digging and planting things in your garden at home. Strength training helps you lose chin and neck fat by burning off excess fat calories.
Another way to burn off extra calories so you can lose chin and neck fat is an aerobic exercise routine. Aerobic activities are those that rhythmically work large muscle groups for an extended period of time. The CDC recommends at least 150 minutes per week of moderate aerobic activities, such as walking or cycling, or 75 minutes per week of vigorous aerobic activities, such as running or jumping rope. Chores like raking leaves and vacuuming also qualify as moderate aerobic activities. As an added bonus, a 2011 study published in the "Journal of Applied Physiology" said aerobic activities tend to help overweight or obese adults lose fat even faster than strength-training exercises.
Keep track of the number of calories you consume using a food journal. Each night before you go to sleep, record everything you ate and drank that day. Remember to record the specific type and quantity of each item. At the end of the week, calculate the calorie content of each food and drink using an online-based food calorie counter. It may be time to make some strategic cuts. When selecting things to eliminate from your diet, make sure you consider the vitamin and mineral content as well as the number of calories.
A calorie deficit occurs when you burn off more calories than you take in from food and drink. Start by using an online-based activity calorie calculator to see how much fat you burned in a week. Compare your total with the number of calories you consumed in food and drinks. You want your "calories burned" number to be bigger. For every 3,500 calories you put in the deficit column, you should lose a pound. Genetics largely determines how much of that fat will come from your chin and neck.
- The Centers for Disease Control: Balancing Calories
- The Centers for Disease Control and Prevention: Glossary of Terms
- ACE Fitness: So, You Want to Spot Reduce? Here’s How
- The Centers for Disease Control: Physical Activity for a Healthy Weight
- The Centers for Disease Control: How Much Physical Activity Do Adults Need?
- Journal of Applied Physiology: Effects of Aerobic and/or Resistance Training on Body Mass and Fat Mass in Overweight or Obese Adults