There's no way to spot reduce fat on your neck region. All areas of your body lose fat at the same rate, so you must focus on burning fat through aerobics, strength training and a nutritious, low-calorie diet. Once your body is burning more calories through exercise than you're consuming, you will begin seeing excess fat shed from your neck and other regions. It may take several weeks to notice the results.
Remove Neck Fat
Step 1
Determine your basal metabolic rate by using one of the following formulas:
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -- (6.8 x age in years)
Step 2
Multiply your basal metabolic rate by the number associated with your activity level in order to find your recommended daily calorie intake. Multiply by 1.2 for little to no activity, 1.37 for light activity, 1.55 for moderate activity, 1.725 for high activity, and 1.9 for very active.
Step 3
Reduce your daily calorie intake by 500 calories. There are about 3,500 calories in one pound of fat, so cutting 500 calories per day will allow you to lose one pound per week. You can also burn 500 calories through exercise in order to lose one pound per week.
Step 4
Perform 150 to 250 minutes or more of moderate-intensity aerobic activity per week. Performing 150 to 250 minutes will give you modest weight loss, but you will burn significantly more fat if you aim for more than 250 minutes. Moderate-intensity includes activities like brisk walking, light jogging, hiking or bicycling at 7 to 9 miles per hour.
Step 5
Train your major muscle groups at least twice per week. Perform strength training exercises until it's difficult to perform another repetition without assistance. Aim for three sets of 12 repetitions per set. You can lift weights, use resistance bands or use your own body weight. Some strength training exercises include bicep curls, tricep extensions, pushups, back extensions, crunches, lunges, squats and calf raises. Gaining muscle helps your body burn calories throughout the day.
Tips and Warnings
- Keep a journal of the calories you consume and the calories burned while performing physical activities. There are several online calculators to determine how many calories you burned performing specific activities. Your diet should mainly consist of fruits, vegetables, whole grains, low-fat dairy and lean meats. By performing vigorous-intensity aerobic activities, you can cut the duration of your aerobic needs in half. Vigorous-intensity activities include swimming laps, cycling uphill and running.
- Cutting your calories if you're not overweight is a sign of anorexia and body dysmorphic disorder. Consult with your doctor if you think your neck looks fat, but your scale and other people say differently. Cutting calories if you're underweight can result in malnourishment to vital organs. Not performing exercises correctly may lead to injury. Consult with a personal trainer or gym assistant to confirm you are using correct form and weight while doing exercises.
Things You'll Need
- Calculator (optional)
- Dumbbells, barbell or weight machine (optional)
- Resistance bands (optional)
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