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Neck fat, sometimes called “turkey neck,” is located just below the skin of the neck. The best way to get rid of it is to combine conventional fat loss with exercises that support weight loss. Because there is no way to improve a specific area of the body (increase or reduce fat in a specific area), conventional weight loss methods and exercise are the best way to reduce body fat. area around the neck. [1] X Source of Research It is a time consuming process. However, keeping a healthy diet and exercising regularly can help you reduce the amount of fat and excess skin around your neck.
Steps
Change your Diet
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Reduce daily calorie intake. It doesn’t matter where you want to lose fat, you will need to reduce your overall weight. Cutting back on your daily calorie intake will help you do just that.
- Reduce your daily calorie intake to about 500 calories. This will help you lose 0.5 to 1 kg of weight per week. [2] X Trusted Source Mayo Clinic Go to Source
- Cutting too many calories can lead to slow weight loss and nutrient deficiencies because you’re not eating enough of the nutrients your body needs on a daily basis. [3] X Trusted Source Mayo Clinic Go to Source
- Keep a food diary or use a food journaling app to help you count the calories you’re eating every day. Then subtract 500 calories to find out how much food you need to eat to help you lose weight.
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Eat lots of fruits and vegetables. Fruits and vegetables are low in calories and high in fiber, vitamins, and minerals. Eating half of your usual meal and eating more fruit or vegetables can easily help you reduce your daily calorie intake.
- The recommended food intake is usually between 5-9 servings of fruits and vegetables per day. [4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source When you eat these foods at each meal and snack, you’ll be eating the recommended amount.
- A serving of fruit is about 1/2 cup (cut) or 1 small piece. [5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source A serving of fruit and vegetables is 1 or 2 cups of lettuce. [6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Switch to healthier carbohydrates. Whole grains (grains containing bran, germ, and endosperm) are high in fiber and other essential nutrients. When you do choose to eat whole grains, aim for one that uses 100% whole grains. [7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Choose whole grains such as: 100% whole wheat for pasta or bread, brown rice, whole oats, quinoa or barley.
- Refined carbohydrates (white flour or highly processed foods) provide very few nutrients.
- Fiber also slows digestion, making you feel fuller longer and giving your body longer time to absorb nutrients.
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Eat a fat-free protein. Fat-free protein is essential for dieting, but even more so for a slimming diet.
- Fat-free protein has been shown to keep you satisfied longer when compared to other nutrients like carbohydrates.
- Eat 85-115 grams of protein per meal or snack. This serving is similar to the size of an adult fist or a deck of cards. [8] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Foods you should try: low-fat dairy products, seafood, low-fat beef, poultry, eggs, legumes, and tofu.
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Drink a lot of water. Water is important in keeping your body’s functions working properly. [9] X Trusted Source Mayo Clinic Go to the source Furthermore, hydrated skin is less likely to sag or develop wrinkles.
- Aim to drink at least 8 glasses of water daily. Some people may need up to 13 drinks daily. This will depend on the individual’s weight, gender and activity level. [10] X Trusted Source Mayo Clinic Go to Source
- Water also reduces appetite. Thirst and lack of water can feel like hunger and make you eat more than you need to.
- It’s best to drink water and unsweetened beverages instead of sweetened drinks such as unsweetened fruit juices and carbonated soft drinks. Soft drinks often contain excess calories.
- Avoid drinks that dehydrate you. Include all things that contain caffeine, such as carbonated energy drinks and coffee, and alcoholic beverages.
Incorporating Physical Activity
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Do cardio exercises. Aerobic or cardio exercises will help burn calories and aid in fat loss.
- The Centers for Disease Control and Prevention recommends that adults do 150 minutes of cardiovascular exercise per week. [11] X Trusted Source Centers for Disease Contrp and Prevention Go to the source You can do 30 minutes of cardio 5 days a week to achieve this goal.
- Try a variety of exercises such as: walking, brisk walking/jogging, cycling, using the treadmill, swimming or jumping.
- In addition to assisting with weight loss or keeping a healthy weight, cardiovascular exercise has been shown to help control diabetes, high blood pressure and blood fats. [12] X Trusted Source Centers for Disease Contrp and Prevention Go to source
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Strength training 2 days. Plus with cardio, you should add a few days to strength or resistance training.
- The Centers for Disease Control and Prevention recommends 2 days of strength training for at least 20 minutes per session. The center also recommends doing a variety of exercises to develop different muscle groups (legs, chest, shaft, arms, etc.). [13] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- There are many activities that can count as strength training including: lifting weights, using weight machines, yoga and pilates.
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Avoid exercises that thicken the neck. There are many exercises that are advertised as slimming the neck area. However, most of them have the opposite effect.
- While you may think that working the muscles around your neck can help you lose fat, these exercises actually help strengthen the muscles around your neck. Enlarged muscles will make your neck thicker, not smaller.
- In general, as you lose weight, you should see less fat around your neck.
Consider Skin Care Products
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Always wear sunscreen. Along with diet and exercise, using sunscreen can help reduce wrinkles and stretch marks. [14] X Research Source
- If your skin has been affected by sun damage that causes wrinkles and makes your skin look older, this can make you look worse when you already have excess fat around your neck.
- Men and women are recommended to wear sunscreen at least 15 SPF all year long. You’ll need a cream with a higher SPF if you’re going to be in direct sunlight for long periods of time. [15] X Research Source
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Use a retinp/Vitamin A cream. There are many retinoid anti-wrinkle creams available over the counter as well as by prescription. Some creams will help to rejuvenate the skin and reduce wrinkles. [16] X Research Source
- Using a combination of sunscreen, moisturizer, diet, and exercise, these creams can help reduce wrinkles and sagging skin around the neck.
- The treatments and creams used in skin care facilities are considered the gold standard and often give the best results. [17] X Research Source
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Consider plastic surgery. If you’ve tried diet, exercise, and lotion, you might want to consider taking a more drastic approach to getting rid of excess skin and fat around your neck.
- There are many different treatment options including: liposuction, botox, laser therapy and neck lift. [18] X Research Sources
- Consult a dermatologist to find out what’s best for your body and your wallet (some treatments can be very expensive).
Advice
- Always consult your doctor before dieting or exercising. They will probably tell you if weight loss and exercise are right for you.
- Removing or reducing excess fat and skin around the neck can be very troublesome. This requires a combination of diet, exercise and proper skin care.
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wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 18 people, some of whom are anonymous, have edited and improved the article over time.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 18,226 times.
Neck fat, sometimes called “turkey neck,” is located just below the skin of the neck. The best way to get rid of it is to combine conventional fat loss with exercises that support weight loss. Because there is no way to improve a specific area of the body (increase or reduce fat in a specific area), conventional weight loss methods and exercise are the best way to reduce body fat. area around the neck. [1] X Source of Research It is a time consuming process. However, keeping a healthy diet and exercising regularly can help you reduce the amount of fat and excess skin around your neck.
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