No one likes looking in the mirror and seeing a double chin. If you want to improve your reflection, get rid of your neck fat. Beneath the skin, there is a layer of fat, called, subcutaneous fat. It sits between the skin and the muscles. In order to enhance the look of your neck, you should reduce your overall body fat. Additionally, building the neck muscles further improves the look of your profile, but you can’t do one without the other. If you build muscle without losing fat, your muscles still won’t show underneath the subcutaneous fat. On the other hand, if you lose fat without building muscle, your neck skin will flap in the wind.
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Reduce Body Fat
Eating more calories than you burn results in excess body fat. Certain foods, such as simple sugars, get converted quickly to fat. In order to lose fat from your neck, you must burn off your body’s fat storage. There are no diets that target neck fat specifically. You have to reduce your body’s overall fat storage in order to reduce the fat in your neck as well.
To reduce your body’s fat storage, you should eat a diet high in fiber—whole grains, vegetables and fruits, and legumes. In addition, avoid simple sugars—white rice, doughnuts, white flour, and sugar cereals, for example. Your diet should also include nuts and other healthy fats, such as olive or canola oil and avocadoes. These keep your body full longer. Also include lean protein, such as chicken and fish, to fulfill the body’s nutrient needs with fewer calories.
Exercise the Neck Muscles
Along with a low-fat, nutritious diet, building the muscles of the neck will help you gain a sleeker look around the face. Choose from the following exercises to build your neck muscles:
Tennis Ball Squeeze. Place a tennis ball between your jaw and your sternum. Squeeze the ball as hard as you can for eight counts. Repeat 20 times.
Place a tennis ball between your jaw and your sternum. Squeeze the ball as hard as you can for eight counts. Repeat 20 times. Neck Flexion. Use a cable machine that has a harness attachment for the head. Sit, facing away from the machine. Pull your head forward so that you are looking at the ground. Return to starting position. Repeat 8 to 10 times. Do 2 to 3 sets.
Use a cable machine that has a harness attachment for the head. Sit, facing away from the machine. Pull your head forward so that you are looking at the ground. Return to starting position. Repeat 8 to 10 times. Do 2 to 3 sets. Neck Extension. This exercise is similar to the Neck Flexion. However, sit facing the machine. Start with your head facing the floor, forearms on your knees. Pull the cable until you are looking straight ahead. Return to starting position. Do 8 to 10 repetitions. Do 2 to 3 sets.
This exercise is similar to the Neck Flexion. However, sit facing the machine. Start with your head facing the floor, forearms on your knees. Pull the cable until you are looking straight ahead. Return to starting position. Do 8 to 10 repetitions. Do 2 to 3 sets. Neck Stretches. Including neck stretches will help elongate your muscles and produce a sleeker appearance in the neck and face. Start standing up, with your head leaning forward. Lean to the right side (ear to shoulder), then to the back, then to the left side. Return to starting position. Repeat 3 or 4 times.
With this two-step program, which includes reducing your body fat and building your neck muscles, you should start seeing results around your face and neck in about two weeks. You will replace your double chin with a distinctive profile and a great first impression.
