For sharp, magazine-worthy collarbones, you can't perform a simple targeted exercise. In fact, according to the American Council on Exercise, the idea of spot reduction is a myth. Moreover, your clavicle has no muscles to tone. Rather than focusing on this single area, you have to focus on total body-mass reduction, or overall weight loss. A balanced and reasonable combination of aerobic exercise and decreased calorie intake is the healthiest, safest and most effective way to lose collarbone fat.
Step 1
Calculate how many calories you probably spend in a day and compare that with the number of calories you consume on average. If you aren't sure how many calories you spend or consume, use an online database, such as LIVESTRONG.COM's MyPlate.
Step 2
Calculate how many calories you need to burn and how many fewer calories you need to consume based on the comparison of your intake and expenditure. A pound of fat is equivalent to 3,500 calories, so if you want to lose 1 pound in a week, you need to burn about 250 extra calories and eat 250 fewer calories for a total reduction of 500 calories per day.
Step 3
Perform an aerobic exercise for 30 minutes to an hour five days per week. Jogging, biking and brisk walking are some common forms of aerobic exercise, but you could also practice martial arts, yoga, dance, skate, box or ski. Even a brisk 15-minute walk every day is better than no exercise at all.
Step 4
Introduce smaller ways to increase your activity level. Park deliberately in the back of the parking lot so you have to walk farther. Pick up a hobby that requires some movement. Play with your pet or your children. Stand while you work instead of sitting at your desk; standing burns more calories, according to MayoClinic.com.
Step 5
Lower your caloric intake. Cut down on saturated fats, sugars and highly processed carbohydrates. Instead, eat vegetables, fruits, lean proteins and whole-grain carbs. Serve yourself smaller portions. Don't make any foods "forbidden" --- just eat less of them.
Step 6
Eat foods that boost your metabolism and help burn fat, such as chili peppers, low-fat milk and oatmeal. Fiber, calcium and capsaicin all contribute to metabolism boosts, according to some studies reported in the New York Daily News.
Step 7
Implement lifestyle changes that will help you stay on target and keep the weight off. Explore new healthy recipes to make food you enjoy eating. Pick up a type of exercise that you enjoy doing. Find a group of friends or a support group to make workouts more fun. Without lifestyle changes, you won't be able to maintain your beautiful new look.
Tips and Warnings
- Keep a food journal to track your caloric intake. Be honest about everything you eat; little nibbles can add up. Be realistic about your goals. Don't try to lose too much weight at once.
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