If you have been eliminating to wear clothes that show your neck, and you have shifted to collared shirts or baddy tees, you need to think of reducing the fat at the back of your neck.
The neck zone is one area with stubborn fat. This means that reducing weight in this particular area is difficult compared to the other places.
Neck fat, especially at the back, makes this portion of your body bulge. If you have a small head, the fat portion becomes more evident. Sometimes, neck fat makes our neck look small from the front and bulge out at the back.
In this article, we will go through some methods to reduce neck fat, from the back of the neck zone. All of these are not like direct solutions which will leave an immediate impact, but will be like an aid to the weight loss process.
When we want to reduce weight from a specific zone, we have to think of losing weight on whole. It is not like your neck suddenly had an increase in fat content, while the rest of the body is normal.
This condition can happen due to medical issues, but they have separate treatments and not weight loss. The process comes with a proper diet plan, reduced calorie intake, incorporating exercises or yoga, etc. Let us go through a few steps that will help you fight from the back of your neck:
Step 1
The first step is to makeover your diet and eating habits. This way you will consume fewer calories. Choose foods which are rich in whole grains like oats and brown bread. Consume them for breakfast, which is the most important meal.
Follow it up with consuming one fruit, but make sure you keep a calorie count for this too. Replace the consumption of rice and with chapati and go low on the curries you make.
Try to have salads regularly and sometimes add them to yogurt for a sour curd mix. During suppers, keep it low which snacks like puffed rice. The dinners should be as negligible as possible.
Add low fat dairy or fat-free instead of full fat. Add proteins from lean sources like fish and eggs. Eat in smaller portions if you want. Break the 4 meal diet into 6 and nibble through the day.
Step 2
You are recommended to do cardio exercises for 30 to 60 minutes for 5 days a week. Moderate intensity is good enough and can be increased gradually.
People who are new to cardio should not get too excited on trying to excel it fast. It can have adverse effects on your body and make you physically weak. These raise your heart rate and make your body sweat well.
Don’t go overboard when you feel your body is giving in. Some exercises that you can do for variance would include rowing, walking brisk, playing tennis, climbing the stairs, etc.
Step 3
Practise resistance exercises for at least 2 days a week. These can be done with free weight, body weight, weight lifting machines, etc. Use an exercise band to reduce pain on your palms.
The reason why this type of exercise is important to follow is because the muscle tissues that you build in are metabolically active.
This will shed down calories even after you are done working out! You are recommended to work on all the major muscles of the body. They should be followed with 2-3 sets of 12 repetitions each.
Step 4
Not deviating from the main part of our weight loss concern here, it is important to acknowledge that there has to be an added stress on exercises which can reduce fat from the back of the neck. You can start off with exercises like pull-ups, upright rows and bending over, for focuses on the neck zone.
You could also try dumbbells and barrel shrugs, overhead presses, dumbbell pullovers, side lateral raises, etc. for concentrating on the fat in these areas. People who find pull-ups difficult can use an assisted machine or do lateral pull-downs instead.
Step 5
It is great that you are focusing on weight reduction, but kindly don’t overdo. You shouldn’t aim on losing more than 1 kilo is one week. This is a safe weight loss rate which can happen with ease, if you incorporate the mentioned methods.
If you aim on reducing a daily amount of 500 to 1000 calories, you will reach your desired goal. Go slow and low on the remedies, so that you don’t make a permanent damage to not exercise ever again.
