Do you want to get a slimmer face and neck? As is the case with other areas of your body, losing fat from your neck and face requires a comprehensive approach which has to include both regular exercise and a heathier diet. It may take months to get the desired result, but don’t get discouraged! The fat on your neck, face, and other areas will burn gradually, and you’ll be immensely satisfied if you follow through with your weight loss plan.
Below, we list some diet tips and a few exercises that will help you improve the neck and face a little faster.
Diet tips to improve your neck and face
An effective weight loss strategy should consist of both regular exercise and a weight-loss friendly diet.
Changes in diet you need to make to lose neck and face fat include the following:
- drink enough plain water and limit drinks that dehydrate your body, such as alcohol, coffee, and tea;
- stop drinking sodas and stop adding sugar to your tea and coffee;
- limit saturated fats (found in red meat);
- exclude trans fats (found in most processed foods) completely;
- eat plenty of fresh fruits, berries, and vegetables;
- ditch refined grains and eat more whole grains instead;
- include protein into your every meal (good sources of protein include beans, legumes, soy products, nuts, seeds, milk and dairy products);
- eat 500 to 1,000 fewer calories than you burn every day for a healthy, steady weight loss.
Exercises to make your face and neck more well-toned
Regular exercise is just as important for effective fat loss as diet is. Get at least 150 minutes of moderate-intensity exercise every week, as the CDC recommends. Also, do at least two strength-training sessions weekly for more benefits.
There are also a few exercises that target the neck and face. They have not been proven to reduce neck and face fat, but they can at least improve the skin and muscles in the area and make your neck more flexible. Below, we list five of these exercises.
1. Chewing
- sit or stand with your back straight and your head held high;
- tilt your head back (enough for you to see the ceiling);
- move your lower jaw in a circular motion, as if you were chewing;
- go on like this for 20 to 30 seconds;
- return to the initial position and repeat 2 more times.
2. “Kissing the ceiling”
- sit or stand with your back straight and your head held high;
- tilt your head back;
- pucker your lips, as if trying to kiss the ceiling;
- hold this expression for 5 seconds, relax, and repeat a few more times.
3. Head spin
- sit or stand with your back straight and your head held high;
- move your head slowly in a circular motion, alternating clockwise and counterclockwise movement;
- do 4 to 5 circles in both directions.
4. Head lifts
- lie on your back on the bed or sofa with your head hanging from the edge;
- keeping your shoulders on the bed (or sofa), slowly lift your head up and bend it forward (your chin should touch your chest);
- slowly return to your initial position and do 5 to 6 repetitions of the exercise.
If you start to feel dizzy, stop doing the exercise, or do the same exercise lying on an exercise mat.
5. Tongue stretch
- sit or stand straight;
- tilt your head back and stick out your tongue, try to touch your chin with the tip of your tongue;
- then, try to reach your nose with the tip of your tongue;
- go back to the initial position and repeat the whole move 9 more times.
Getting the desired shape of your neck and face can take quite some time. Stay patient and dedicated to your goal, and you’ll see the results pretty soon!
