Excess fat can accumulate in any part of the body; at times, the location can be annoying. Should you worry if you have a fat neck? If there are no underlying health issues, there is nothing to worry about however, see how you can lose neck fat. We will discuss the causes of neck fat, treatment options, and how to prevent fat from forming in your neck area.
Neck fat, also known as turkey neck, or double chin could be a cause of concern for many individuals. It is a pocket of excess fat that accumulates below the chin and along the neck, giving it a full or sagging appearance. Apart from the unsightly appearance, excess fat around the neck can lead to snoring, high blood pressure, and even heart disease.
When the neck stores extra fat, it constricts the airway while sleeping, and this can result in sleep apnea. Breathing difficulties during sleep can also expose one to other diseases like hypertension and heart disease.
Function of the Neck
The neck consists of cervical vertebrae that help support the head; among them is the sternocleidomastoid muscle. The extra fat in the neck area can exert pressure on these muscles to such an extent that it causes aches and reduces flexibility.
Excess fat in the neck area may lead to bad posture because the fat adds extra weight to the muscles and joints of the neck and shoulders, causing pain. That can affect a person’s posture.
Causes of Neck Fat
But what causes this neck fat in the first place? Here are five possible reasons why you have a fat neck.
1. Genetics
Surprisingly, genetics is listed as one of the leading causes of neck fat. Some people are naturally prone to being overweight in specific parts of the body, such as the neck. This tells you that even if an individual is on a healthy diet and exercises regularly, he or she may still have excess fat in the neck due to genetic factors.
Genetics can also affect metabolism, and this can lead to fat deposits in the neck region. For example, some people may have a slow metabolism or be a little sluggish in burning fat.
2. Poor Diet
These are unhealthy foods, such as processed foods and foods with high-fat content. Such types of foods accumulate fat in the surrounding areas, such as the neck, which is why the size is increasing. Besides, lack of a proper diet can lead to weight gain.
A poor diet also results in an imbalance of blood sugar levels. When we eat foods that contain sugar and processed foods, our blood sugar rises. After eating, insulin is released in our bodies, and this hormone helps to deposit fat in the abdomen and neck areas.
Such variations in blood sugar levels cause strain on the insulin-producing hormones or cells, as well as insulin resistance, thereby making it hard to lose neck fat.
3. Lack of Exercise
If we do not engage in any form of exercise, it makes the muscles lose their shape, tone, and elasticity. Loss of muscle tone results in skin sagging, and fat deposits start to build up in the neck region. Lack of exercise also contributes to the weakening of all muscles. This can make the neck appear larger than it is, even if there is no fat in the region.
Physical exercise helps prevent neck fat; when you exercise regularly, it makes the neck muscles stay firm. To prevent fat around the neck from forming, neck exercises like rotations, nods, and shrugs help tone the neck muscles and lose the extra flab around the neck.
4. Aging
Aging is one of the many reasons that can cause fat around the neck region. The skin becomes less elastic once one begins to age. Muscle tone is also negatively affected as a person ages, especially in the neck and lower jaw muscles.
When these muscles get weak, they cannot hold the skin and the tissues around the neck. This may worsen when one has poor posture or sits most of the time. In addition, hormonal balance changes with age. At a certain level, estrogen and testosterone levels reduce, allowing fat to build up in areas such as the neck.
5. Poor Posture
If you sit improperly with the head tilted forward, the skin and fat in the neck area will push forward, resulting in a double chin appearance. As much as different reasons lead to neck fat, people overlook poor posture as one of the reasons.
Improper sitting position, standing for too long, leads to weak and relaxed muscles in the neck region. This can make a person look like they have a double chin, even if they are not too fat. In addition, poor posture can cause neck muscles to tense and become tight. This condition can further worsen the situation.
Moreover, it is important to understand that abnormalities in the spine can occur due to different reasons, and one of the reasons is sitting down for several hours, constantly bending, etc.
How To Lose Neck Fat
1. Healthy Diet
The right eating habit makes it quite possible to reduce neck fat. Avoid processed foods and include nutrient-dense meals in your diet. You must ensure that your meals contain a lot of fruits, vegetables, lean sources of protein, and whole grain products. These foods are not just low in calorie content but also contain nutrients that are great for weight loss.
The aspect of the diet that can help in managing neck fat requires that you eat moderately, especially your calories. If you eat more calories than your body requires, it will lead to more fat deposition, and this includes the neck.
Some tips that can help in this process are to cut down on high-sugar food contents and reduce your food portion size. However, it is vital not to overdo things. As much as you need to reduce your calorie intake, you should not forget those macronutrients, especially the healthy carbs.
The takeaway point is to reduce your intake of canned and packaged foods, especially those that contain sugar and unhealthy fats. Rather, choose foods with zero processing, as they contain more nutrients fewer calories, and more fiber.
We should not neglect to drink water too, as this is very essential for our bodies to function well. One of the reasons for drinking water is because it is good for digestion. In addition, if you drink sufficient water, it assists in weight loss.
2. Regular Exercise
People who wish to lose neck fat should endeavor to exercise regularly. There are different exercises; you should focus on the ones specific to building the muscles in the neck. For example, neck stretches are good options. These stretches assist in toning the muscles in your neck to ensure that the fat in the area is reduced.
Neck lifts are another powerful exercise. This exercise makes you lie on your back and raise your head from the ground. If you perform this exercise regularly, it will help the neck muscles regain their elasticity.
3. Professional Treatments
If you have excess fat around your neck area, there are some professional measures that you will need to take to achieve the best results. They include liposuction. This is a surgical procedure that requires the direct removal of fat from the neck area. Liposuction is recommended only for individuals who have a large amount of fatty deposits in their neck area.
The exciting thing about this treatment option is that the results are visible immediately. So, once the excess fat is removed, the neck size becomes normal.
Another professional treatment is CoolSculpting. This process does not require any form of surgery. The procedure uses cooling technology to freeze fats in the neck region and kill them. It is most suitable for people with little to an average amount of neck fat deposit.
However, CoolSculpting is not as fast as Liposuction. CoolSculptin takes some time because the burned fats are excreted by the body naturally.
For those who require more complex procedures, there are professional treatments like radiofrequency treatment or ultrasound for skin tightening and toning in the neck region. The mentioned treatments can make the skin on the neck tighter and the neck itself look smaller and more youthful.
To avoid the development of neck fat, one needs to adopt various measures to improve their health status. As earlier mentioned, there are many causes of increased fat in the neck, and one of the natural ways to prevent this is by maintaining a healthy diet.
Cardiovascular activities as well as strength training exercises that involve the neck and jaw regions can also aid in fat loss and muscle toning of the neck region.
Before you try any of the professional treatments for neck fat, it is wise that you seek advice from a specialist who will evaluate your condition and suggest the most efficient treatment for you. Also, proper care should be taken with diet and exercise to get the best result.
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