If you're resorting to wearing baggy, high-collared tops to hide excess fat at the base of your neck and in your back, maybe it's time to eliminate these problem areas. To combat fat anywhere in your body, a full-body, weight-loss approach is required, because reducing fat in just one area of your body isn't possible. Eating a well-balanced, reduced-calorie diet and incorporating regular exercise into your routine should become second nature, and before you know it, you'll be sporting those snug-fitting tank tops you've been eying.
Make over your diet and eating habits so you consume fewer calories. Choose filling whole grains, such as wheat bread and oatmeal. Include a variety of fruits and veggies. Replace full-fat dairy with fat-free or low-fat dairy, and get protein from lean sources, such as poultry and fish. Try to eat smaller portions, and limit your intake of foods rich in saturated and trans fats, sugar, cholesterol and salt.
Burn calories by doing 30 to 60 minutes of moderate-intensity cardiovascular exercise on five days a week, as recommended by the Centers for Disease Control and Prevention (CDC). Raise your heart rate and work up a sweat to a point where you can't hold a tune anymore, but you can still talk. Perform exercises you enjoy doing. Some examples can include rowing, riding a bike, walking briskly, playing tennis or exercising on a stair climber or elliptical machine.
Perform resistance exercise on at least two days of the week. Use free weights, your body weight, weight-lifting machines or exercise bands for resistance. Resistance training aids in weight loss, because the muscle tissue you build is metabolically active, so you burn calories even after your workout. The CDC suggests working all major muscles and doing two to three sets of eight to 12 repetitions of each exercise.
Include exercises in your strength-training routine to target your lower neck and back. Perform exercises such as pullups, bent-over and upright rows, dumbbell and barbell shrugs, side lateral raises, overhead presses and dumbbell pullovers. If you're not strong enough to do pullups, use an assisted pullup machine, or do lat pull-downs instead.
Aim to lose no more than 1 to 2 pounds per week, which is a healthy, safe weight-loss rate that's easy to incorporate into your lifestyle, according to the U.S. Department of Health and Human Services. To achieve this, create a daily deficiency of 500 to 1,000 calories.
- American Council on Exercise: So, You Want To Spot Reduce? Here’s How
- U.S. Department of Health and Human Services: Aim for a Healthy Weight
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Weight Lifting And Weight Training Guide; Jack E. Johnson
- Ask the Trainer: Best Back Exercises
- Ask the Trainer: Best Neck Building Exercises