Are you embarrassed about your pudgy neck? Do you wish it would just go away? Do you see people who have slim necks and feel envy, like they don’t know how lucky they are?

Neck fat can feel humiliating and tends to happen as we age. As we get older, our bodies don’t have the high metabolisms that they did when we were younger.

After the age of 25, we’re more prone to experience muscle loss and see an increase in fat production.

Unfortunately, some people are just predisposed to have neck fat based on their unique face and neck shape or as a result of being overweight.

Yikes! What can you do to get rid of that turkey neck?

Although getting rid of neck fat won’t happen overnight, you can incorporate these top six ways to get rid of neck fat into your lifestyle.

Not only will they help get rid of turkey neck, but they’ll also help to increase your health and wellness for life and have an overall slimmer appearance!

1. Take a Hard Look at Your Weight

Many people who experience embarrassing neck fat actually have a problem with their weight.

Being overweight—even if it’s by just a few pounds—increases your risk for having neck fat. Since different people store fat in different areas, your neck could be showing the effects of your extra weight.

Did you know that having increased neck fat also increases your risk for sleep apnea? This is because the extra weight on your neck can lead to an obstructed airway and you may have trouble breathing while sleeping.

Consider if you’re overweight or even if you could just be in better shape. You can find out if your weight is within normal range by using a body mass index (BMI) calculator.

If you’re overweight or could be in better shape, shedding a few pounds will go a long way to help you to get rid of neck fat.

Some of the following tips will focus on what you can do to help lose that weight and keep it off, therefore leading to a slimmer, more youthful neck and body!

2. What’s Your Diet Like?

Eating mostly processed foods (and consequently, foods that are high in sugar and unhealthy fats) can contribute the formation and retention of neck fat.

What are processed foods? They include anything that’s prepackaged–these could be breakfast foods, snacks, or even prepared dinners.

A good rule of thumb to follow is: anything that’s significantly altered from its natural form is processed. For example, cooked spinach looks a lot like fresh spinach. Boxed cereal, on the other hand, looks completely different from the grains that supposedly made it.

You want to be sure you’re eating mostly fresh, whole foods. For instance, instead of eating strawberry jam (which has added sugar), eat a cup of fresh organic strawberries or make a smoothie from frozen ones.

Incorporating fresh healthy foods is easier than you think, especially once you make a habit out of it! 

Vegetables and fruits also provide you with the necessary fiber you’ll need for weight loss and essential vitamins.

Want to know the best part? Fruits and veggies are naturally low in calories.

So not only are you increasing your absorption of powerful antioxidants and essential vitamins and minerals, but you’re also helping your body to naturally lose weight.

Phase out those processed foods and phase in the fresh ones! Aim to get a minimum of five servings of fruits and veggies a day through your meals and snacks. It’s easier than you think!

3. Stop Eating So Much Sugar

You’re probably consuming much more sugar than you think you are—consider that a cup of low-fat yogurt can have as much sugar as a can of soda!

You need to be checking the label when it comes to sugar content. Overconsumption of sugar can lead to more stored fat in the body, not to mention increase your risk of diseases.

Sugar also goes by many sneaky names: 61 to be exact. These include cane sugar, high fructose corn syrup, corn syrup, evaporated cane juice, sucrose, rice syrup, barley malt, agave, and fructose.

Eating lots of sugar also increases your risk for type 2 diabetes, and being overweight is another risk factor for this illness. Sugar can also lead you to appear more aged and have wrinkly skin–a contributor to the appearance of neck fat.

When it comes to sugar, less is more. Look at your diet and consider where you can cut sugar. You want healthy carbohydrates like whole grains that are rich in fiber, not a sugary snack that’s going to make you have lots of energy for a few minutes before you crash, leaving your body to store that sugar as fat.

If you’re gluten-free, don’t worry—quinoa, brown rice, and gluten-free oats are good sources of these healthy grains. Stay away from white flour products, such as many baked goods, which are often stripped of their fiber and nutrient contents, leaving you with—you guessed it, sugar.

4. Drink Lots of Water

girl-drinking-waterYour body is about 73% water. It needs water to survive—and no, this doesn’t include the other fluids you drink throughout the day, like juice (sugar), wine (sugar), or soda (sugar).

You should be drinking a minimum of 2.7 liters of water a day, which translates to nearly 11 and a half cups!

Drinking water helps you to feel full, which can help decrease your calorie consumption and help you with your weight loss goals. 

Sufficient water intake also helps your body to flush out toxins, which can lead to better-looking skin.Your skin is about 64% water, so drinking water increases your skin’s hydration and helps you appear more youthful.

Drinking more water can help you to lose weight, improve skin appearance, and decrease neck fat. Hydrated skin appears youthful and less saggy—so sip that water throughout the day!

To help increase your water intake, you can also drink herbal (caffeine-free) teas, or seltzer water to help you replace soda. Although water is your best beverage choice, getting fluids wherever you can is important.

5. Exercise!

When was the last time you exercised? Be honest.

Your job doesn’t count. Even if you have a job that’s physically demanding, you should still have some time every day to break a sweat and get your heart rate up, even if it’s only for 20-30 minutes.

Exercise should be a regular part of your life whether it’s for a few minutes every day or for an hour three times a week. How much exercise you need will depend on your age and your health, but nearly everyone is able to get a few minutes of exercise in during their week.

For neck fat, don’t focus on neck-toning exercises. These might seem like a good idea, but they could actually contribute to the appearance of neck fat.

These exercises bulk up the muscles in your neck and could actually make your neck look bigger. They won’t do much to combat the actual fat in your neck—for this, you’ll need to drink more water and make the necessary dietary changes discussed above.

So what types of exercise should you do?

Exercise is going to be a key part of your regimen when it comes to losing neck fat. So here’s what you can do!

Instead of focusing on exercises that bulk up your muscles–which we discussed won’t necessarily be helpful–cardio exercises are great for weight loss and for toning your body in just the right way. 

Exercise that increases your heart rate, improves your metabolism, and burns calories can help reduce your neck fat.

Cardio exercises are a great way of doing this. Cardio could include jogging, walking, swimming, biking, or dancing. These exercises can also help you prevent many chronic diseases.

You may also choose to do strength training, just not exercises that focus on your neck! These exercises include lifting weights and yoga.

Talk with your doctor about which types of exercise would be best for you. Your healthcare practitioner can help you determine an exercise plan that works with your health!

6. Show Your Neck Some Love

Your neck has a very important job—holding and supporting your 11-pound head! The neck is one of the parts of your body that can be the truth-teller about your age, so it’s essential that you take care of it.

Show your neck some love!  You can do this by:

  • Wearing sunblock. Sunblock helps to protect your neck from UVA/UVB rays, which can be highly damaging to skin and cause the appearance of aging as well as wrinkles. Wrinkled skin tends to sag more, therefore increasing the appearance of neck fat. Choose a natural sunscreen rather than one filled with chemicals.
  • Wash and exfoliate your neck. Many people give a lot of love and attention to their face, but the neck is often overlooked. Just as you wash and exfoliate your face, you should do the same with your neck. Wash once a day and exfoliate once a week. This will help to remove dirt and dead skin cells, which will help your body make new cells to improve your neck’s appearance as you lose weight and eat healthier!
  • Have better posture. The right posture can make you look slimmer instantly, but the wrong posture can make you gain 5-10 pounds! Simply sitting up straight and holding your head up will decrease the appearance of neck fat rather enhance it.

Your neck does a lot for you, so show it some love by treating your body right. With healthy, fresh, whole foods and a little exercise, you can improve the appearance of neck fat and reduce your chances for many chronic diseases.

Neck fat is embarrassing and can make you look more aged or overweight than you actually are. Fortunately, slimming down this area only requires a few lifestyle changes that can help you to appear slimmer and younger.

Avoid sugar, which can cause your skin to look aged and increase body fat. Eat fibrous foods and drink lots of water, which will help your skin appear more toned, hydrated, and youthful. And finally, take better care of your neck. Simply exfoliating the dead skin away can help you have an improved appearance while you work on getting rid of the fat.

Follow these six tips to reduce neck fat, look great, and be healthy!