Most women have their predictable trouble zones – usually the butt, thighs or tummy to name a few, but when we’re carrying a bit of extra weight, it shows up in surprising places. For example, you notice your rings get a little loose as you lose weight and your neck and face appear different in pictures. We don’t pay as much attention to the size of our neck these days but rewind about 25 to 30 years and it was actually a quick tool to measure jeans size. When our pants used to hit at the natural waist, women could pick up a pair of jeans in the store and wrap the waistband around their neck to check the fit and purchase a perfect fit, sans the dressing room visit! This is because, depending on body shape, the neck is roughly half the circumference of your natural waist.
How to Lose Neck Fat Fast and Safely
As usual, we want to think safety when it comes to weight loss, no matter our target body part. Typically, when we say we want to ‘lose weight,’ we actually want to lose fat to appear thin and fit since you might actually (gasp!) weight more at your ideal appearance than you did before due to added muscle even if you wear smaller sizes! Now, even though we want to focus on fat loss, that does require overall weight loss and to safely lose weight without burning too much muscle, limit weight loss to 1-2 pounds per week. This is safe for the majority of the population but it’s always smart to run any new fitness routine or diet by your doctor. Also very general is the classic concept of calories in, calories out and the ‘3500 calorie rule’ which states that to lose one pound, you must lower your calorie intake by 3500 calories or burn it off with exercise or a combination of both. That number was actually reached through a variety of studies and that was the average calorie deficit needed to burn a pound. The actual amount of calories that translate to one pound varies from person to person and where that person is in their weight loss journey. If you have a lot of weight to lose and you’re just starting out, you might notice the first few pounds drop off pretty easy and the last few are much harder to shake.
Losing Weight from your Neck in 1-3 Weeks
Here are a few steps to get a slim neck fast.
Step 1: Increase your cardiovascular activity. Although you can’t really workout your neck, specifically, to lose weight anywhere on the body, you must incorporate cardiovascular activity. This will allow you to burn fat throughout the body since you cannot actually ‘spot reduce’ fat in specific areas. In addition to being the most efficient way to burn fat, cardiovascular exercise is essential for heart health so everyone should include cardio as part of a healthy exercise and fitness routine.
Step 2: Avoid bloating. If your goal is a slim neck, bloating can make more of an impact than it does in other areas of the body and if you only have a short time to achieve this goal, focus on avoiding bloat to quickly improve appearance. You’ll have to do a little trial and error to figure out which foods make you bloat (everyone is different) but, for most, avoiding alcohol, artificial sweeteners and foods high in sugar and salt can really help. Also, drink a lot of water and if anything makes your stomach upset, it’s likely to lead to some inflammation elsewhere and a bloated appearance so ditch these foods as well.
Shed Neck Fat in 4 Weeks to 2 Months
If you have a little more time to get in shape, you can up the ante and incorporate even more simple lifestyle changes to lose weight fast and keep it off.
Step 3: Lift weights. Just like with cardio, weight training should be part of your health and fitness routine, no matter your goals. This is how you’ll build muscle and achieve a toned look and strength training is the most efficient and effective way to increase and maintain bone density which all of us, especially women, need to keep in mind as we age. Also, while we cannot ‘spot reduce’ with cardio, we can actually ‘spot train’ with strength training and weight lifting. If your goal is a slimmer neck, you don’t actually need to train your neck, just focus on full body exercises and multitask to save time. Think squats with bicep curls, lunges with tricep kickbacks and balance on one leg while completing shoulder presses to improve coordination, work the core and the upper and lower body all at once.
Step 4: Adjust your diet. If you’re in this journey for the long haul, continue to avoid foods that make your bloat but also start to dive deeper into your diet. Because weight loss requires a calorie deficit and most of us don’t have hours each day to dedicate to working out, lower your calorie intake but not too much. Use an online calculator to determine your basal metabolic rate. This is the amount of calories you would burn if all you did was stay in bed all day. Do not let your calorie intake drop below this number. While it seems that would allow you to drop weight fast, it’s not that simple. If your body thinks it’s starving, it will start to store fat, in anticipation of famine. Again, you can visit a nutritionist for the most accurate and personalized diet recommendations but, beyond basic calorie counting, focus on eating quality food and make sure you’re getting adequate protein and fiber in your diet (like the military diet) to assist with satiety and digestion.
Step 5: Manage stress and sleep. After you makeover your diet (like the ketogenic diet) and exercise plan, take a look at the rest of your lifestyle to lose weight fast and maintain your results. In addition to diet choices, stress and lack of sleep can both contribute to a bloated appearance, weight gain, fat storage and an array of health problems so make sure you’re getting enough sleep and managing stress to further improve your chances of success in reaching your goals.
Use these tips to achieve a thin, slim neck no matter the deadline of your goal.