8 Dietary And 4 Exercise Tips To Get Rid Of Fat On The Neck And Face

October 24, 2019

Neck and face fat can be particularly hard to get rid of. So if your goal is to slim down your neck and accentuate your jawline, you'll need to be patient.

Neck and face fat loss requires a comprehensive strategy. This strategy has to include certain adjustments to your diet and a full-body exercise program. In addition to that, there are a few exercises that target your facial and neck muscles and help make your skin more elastic and well-toned. It's important to stress that both exercise and a balanced diet are needed for effective fat loss; one isn't going to give you the best results without the other.

So, below we present some dietary tips and exercises that will help you get a slim face and neck.

Dietary tips to lose face and neck fat

A good diet is important for fat loss in every area of your body, including your face and neck.

1. Eat fewer calories than you burn

To start losing fat, you need to create a daily calorie deficit of 500 to 1,000 calories. Your body needs calorie deficit to burn extra fat that sits around your waist, on your limbs, and on your neck and face. But you shouldn't fast or go on extreme diets to achieve your goal, as these can seriously impair your metabolism. You should eat the number of calories recommended for your age, gender, and activity level, and exercise on most days of the week to achieve the best results.

2. Drink enough water

Drinking adequate amounts of water daily is one of the key parts of fat loss. Dehydration can slow down your metabolism, and that's the last thing you need if you want to lose weight. Also, water helps your skin stay elastic, smooth, and well-toned, and that affects how your face and neck look.

3. Limit sugar in your diet

To consume less sugar, stop drinking sodas and energy drinks and stop adding sugar to your tea and coffee. Avoid eating highly processed sugary foods, such as commercially produced cakes, cookies, and sweet pastries. Eat more healthful sources of sugar, such as fresh fruits and berries.

4. Limit saturated fats and eliminate trans fats

To limit these fats in your diet, exclude red meat, processed meats, and any highly processed foods from your diet. Also, avoid anything that contains hydrogenated vegetable oils.

5. Eat enough protein

Eating enough protein is a must for those who want to lose fat. Good sources of protein include milk and dairy products, soy products (such as tofu), beans, lentils, seeds, and nuts.

6. Eat whole grains

Whole grains are rich in fiber and other nutrients that aid digestion and fat loss. Good choices are oatmeal, brown rice, barley, and buckwheat (which isn't getting the attention it deserves, but you should try it!).

7. Eat plenty of fresh vegetables

Some vegetables come with the double benefit of being weight-loss friendly and stimulating the production of collagen to make your face and neck skin more elastic and smooth. These include tomatoes, red bell peppers, dark leafy greens, sweet potatoes, carrots, and pumpkins.

8. Change the way you cook meals

Most of us love fried foods, but they aren't going to aid fat loss. Substitute fried foods with roasted or baked dishes. Also, ditch the habit of adding plenty of salt to your meals, as too much sodium can lead to water retention, which can make your face look fuller. Instead, use various spices and herbs to add taste to your food.

Exercise tips to lose face and neck fat

Regular exercise is another crucial part of neck and face fat loss.

Here's what the CDC recommends regarding exercise for adults:

All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic activity, or an equivalence combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalence combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.

Adults also should do muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

In addition to that, there are a few other things you can do to shed neck and facial fat. One of these things is correcting your posture. How is this relevant to losing fat on the neck and face? If you slump when sitting, and your head is positioned too low, it can weaken your neck muscles and lead to the appearance of a double chin. Also, pay attention to your posture when using your smartphone or other hand-held electronic devices.

And the last but not least, another important element in the formula for successful neck and face fat loss is patience and diligence. Eat right, exercise regularly, sit with your back and head straight, and you’ll notice the results pretty soon!

This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article.