How to Lose Neck Fat

If you have put on a few more pounds recently, you may have been able to hide it by carefully selecting your clothes. However, you have probably found hiding the fat on your neck is pretty challenging unless you are wearing a turtleneck sweater everyday. So if are ready to put away the turtlenecks, read about the 3 keys on How to Lose Neck Fat and kiss the double chin good-bye.

How to Lose Neck Fat

  1. Low fat / high nutrition diet
  2. Aerobic exercise
  3. Neck targeted exercises

The first 2 keys to losing neck fat are critical if you have a BMI over 25. While you may wish there was a secret targeted fat burning exercise or diet, the truth is that the body chooses where it deposits their extra fat so a good overall fat burning diet and exercise program is the foundation of how to lose neck fat plus some special targeted neck exercises to tone and tighten your neck line.

Do you have chubby cheeks? Check out how to get rid of chubby cheeks.

Tips to lose neck fat

  • Cut your daily calories by 300 or 400 hundred by avoiding empty calories and highly processed foods. Instead substitute healthy snacks such as almonds and dried fruit. A pound equals 3,500 calories so cutting 350 calories per day will help you safely and steadily lose about 1 pound every week and a half.

Want to accelerate your weight lose and fat reduction? Combined it with tip #2

  • Start or increase your daily aerobic exercise. Activities such as running, hiking, or cycling can easily elevate your heat rate to above 120 beats per minute and put your body into the “fat burning zone”. Most people will burn about 400 calories in 30 minute “fat burning” workout. 2 or 3 days is the minimal amount to see a slow effect while 5 or 6 times per week will significantly boost your rate of fat loss.

The final tip to help you lose neck fat is to target the area directly.

  • Complete regular neck flexion and stretching exercises to improve the tone and appearance of your neck.

Neck Flexion exercises – step by step:

    1. Stand up straight with your feet should width apart
    2. Using your neck muscles, bring your chin down towards your chest. Focus on your muscle groups to get the full benefit and avoid allowing simple gravity to pull your chin into place. Hold for 15 seconds.
    3. Next, look upwards to the sky. Gentle but continuously attempt to extend your neck and chin higher and higher. You should feel a tension and eventually burn in the front and sides of your neck. Stretch upwards for 15 seconds and return to step A and relax for 15 seconds.

Repeat this simple neck exercise 10 to 12 times each day to slowly tone and tighten your neck.

By following these 3 simple steps, you should see a slow but steady reduction in the appearance of neck fat. If you need some additional motivation, see how to stay motivated to lose weight.

How to Stay Motivated to Lose Weight

One of the biggest problems people face with weight loss is motivation. If you’re looking to learn how to stay motivated to lose weight, follow these simple steps.

Don’t Sweat the Small Stuff

One of the easiest ways to make sure reach your goal and to make sure you don’t lose motivation in your weight loss journey is to relax. Instead of being preoccupied with how much weight you need to lose, or your specific weight loss deadline, try to focus on the small victories. For example, instead of focusing on the amount you’ve lost or gained in a day, look at how much weight you’ve lost over time.

Don’t become over concerned about one day or two, relax, make a plan and stick with it, see what happens in a week or two weeks.

Also remember to be kind to yourself, if you do over-eat one day, don’t let it derail your weight loss plans. One or two days where you indulge and treat yourself isn’t going to make a big difference in the big scheme of things.

Set Realistic Weight Loss Goals

How to Stay Motivated to Lose WeightDecide on a weight loss goal – how much weight you want to lose and when you would ideally like to achieve this goal. Then it is time to figure out your best plan of attack but remember to make sure your goals are realistic and something you can reasonable achieve without too much pain.

If you start with the idea that you’ll go to the gym 6 days a week and that you will cut out an entire food groups such as carbohydrates, you will likely get overwhelmed and lose motivation. Instead, come up with weight loss goals that are manageable, such as skipping the morning latte and muffin, and instead eat a filling, healthy breakfast like granola and yogurt, or a simple egg on toast.

When you set smaller goals, you will be less likely to lose motivation.

Although you may think your motivation to lose weight will increase if you compare yourself to skinny celebrities, studies suggest otherwise. When you see photos of extremely thin women, it creates an unrealistic image and makes it more likely that you will become frustrated and lose the motivation to lose weight.

Don’t Treat Exercise like a Chore

It is important to find an exercise you enjoy so that you are more likely to stick with it. If you join a gym, select activities that are enjoyable. Many gyms will offer new members free tours and recommendations to match your personal interests to their fitness options.

Equally important is for you to find a place where you enjoy being. If working out in a room full of other sweaty people doesn’t appeal to you, don’t do it. But exercising with others may help to keep you motivated. So instead of exercising on your own, try to find others you can exercise with, whether that involves joining a club or exercising with your friends and family. Other people can help hold you accountable to your goals.

Finally don’t forget your cell phone it can also be a helpful and essential part of your plan. Utilize it to help keep you on track and motivated. Your phone can keep track of your daily calorie intake, it can monitor your exercise, for example, how far you walk or run, and it can suggest many healthy meal ideas.

Remind yourself of your weight loss goals

If you reach a plateau in your weight loss, and begin to lose motivation to keep going, remind yourself of why you decided to lose weight in the first place.

Think of how much better you’ll feel after you’ve lost the extra weight and how your health will improve.

Try to focus on the things that have improved, whether that is a better diet, or increased fitness. Think about your attitude towards exercise and self-confidence have these changed? If any of these have changed you are on a road to success!

Weight Loss Diet Plan for Men

An effective weight loss diet plan for men varies in many ways from that for women. To begin, men have less body fat than women. The main reason the female body requires this extra fat is for gestation and lactation purposes.

Additional differences between Men and Women:

  • During periods of rest men burn more fat and fewer carbs than women.
  • Calorie reduction and occasional fasting are beneficial to weight loss in men while harmful to women.
  • Men generally retain the ability to build muscle throughout life. This ability decreases in women as they age.
  • Men and women do not metabolize or store fat in the same ways.
  • A healthy amount of body fat for men is around 10 to 15%. A percentage of 20% or higher is thought to be an indication toward obesity.
  • Regardless of gender weight loss after age 40 requires more caloric control and a higher intensity of exercise.

Food Recommendations

It is not necessary for men to starve themselves in order to lose weight. Weight loss plans for men can include a variety of delicious and satisfying foods. One element is to incorporate protein from lean meat sources and increase sources rich in fiber. Foods that are higher in fiber and protein generally contain fewer fat calories. This allows men who are dieting to eat more satisfying food than if they chose processed foods with empty calories.

Nuts are a satisfying and healthy food source for men who are trying to lose weight. It is extremely important which nuts are chosen. Pistachios and almonds are low in both fat and calories which allow you to eat a sizable serving while will help keep you energized and satisfied.

Berries are another excellent choice because they contain vitamin C and antioxidants. They are also a healthy alternative to satisfy those sweet food cravings.

High fiber whole grains can be incorporated into many types of meals. Oats, for instants, are high in fiber content, low in calories and fat, and may be used for both sweet and savory dishes.

Foods to be avoided

There are a number of foods that men should avoid while attempting to lose weight and some of them may be surprising. One of the biggest culprits of weight gain, not to mention heart disease, is fried food. Fried and fast foods are high in calories, fat, and cholesterol, as well as pretty much useless in the nutrition department. There are numerous alternative methods of preparing foods that are delicious and nutritious.

It may be surprising to learn that white bread is a weight gain villain. Most all households keep white bread in the pantry at all times. It does lend a temporary feeling of hunger satisfaction; however, white bread has almost no nutritional value. It fills the stomach quickly, but this feeling also fades quickly. This usually leads to unnecessary snacking. It is better to eat whole grain wheat bread instead.

The consumption of white rice and processed pastas should be reduced or, better yet, eliminated altogether. White rice is high in fiber content; however, it does not provide the body with much nutrition. Processed pastas share these qualities. Replace these with whole grain substitutes. Quinoa, for example, is a great source of protein, high in fiber, and mineral rich. Brown, whole grain rice is much better for the body than its white, enriched counterpart. An excellent alternative to lasagna noodles is slices of fresh eggplant.

weight loss diet plan for men

Weight Loss Exercises for Men

One of the best elements to implement into a weight loss diet plan for men is weight training. Strength training builds muscle and burns calories as well as fat quickly. It also provides what is called an after burn effect. There is a short period of time following the workout in which the body continues to burn fat during the recovery period.

Cardio: Running or cycling for 30 minutes at least 4 times a week will also help speed up your metabolism and help you lose weight.
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The Most Effective Exercise for Weight Loss

One of the most essential elements of any program aimed at losing weight is physical activity. The calories that are burned must exceed caloric intake in order for any pounds of be lost. While any activity is helpful, here are some of the most effective exercises for weight loss.

Jogging and Walking

Jogging is great to aid in weight loss; however, many individuals are not able to jog. This still leaves the option of a daily regimen of walking. Walking is a wonderful exercise to lose weight and it is also good for psychological health. Both walking and jogging can be incorporated into family time. Another excellent idea along these lines is hiking. Many city and county parks provide designated walk areas and many state parks offer beautiful hiking trails.

  • Jogging increases the body’s metabolic rate.
  • It also boosts endurance and fitness levels.
  • Walking raises the body’s metabolic rate as well, though not as efficiently as jogging.
  • Both activities burn calories and fat.

most effective exercise for weight loss

Weight Training

Weight training is one of the number one suggested exercises to burn fat. Often times it is men who hit the weight pile and women who avoid it. This is a huge mistake. There is a popular misconception that weight lifting will make women look bulky or masculine and erase their femininity. One of the most effective methods of losing weight and burning body fat quickly is weight lifting. This also creates what is referred to as an after burn effect, or excess post exercise oxygen consumption. The body incurs what is known as an oxygen debt during intense physical training. The body continues to work double time to compensate for this debt, even for a period after the training session is complete.


Swimming is an optimal weight loss exercise due to the fact that it requires every muscle within the body. It is also considered a low impact work out. Swimming is often a recommended activity for pregnant women as well as aging, disable, and injured individuals. It provides an aerobic exercise which burns both calories and body fat quickly. Pools are usually easily accessible. Just about every city has a community center and/or a city park with a pool.

Sexual Activity

Though it is not always spoken of sexual intercourse is one of the most efficient and effective weight loss exercises. Kissing alone is said to burn approximately 34 calories every half hour and providing a massage eliminates about 40 in that same 30 minutes. Sexual intercourse itself burns an estimated 144 calories, or more, for every half hour of activity. Slow dancing eliminates 103 in 30 minutes. Imagine, a few romantic dances and a roll in the hay can burn around 250 calories.

Ab Work

Abdominal exercises eliminate numerous calories while assisting in toning and slimming the waist line. There are several activities for strengthening the abs which quickly melt fat away. These types of routines are called core training programs. They vary from extremely intense to moderately productive. For those with a strong back ab crunches and reverse crunches are two of the most popular that fitness trainers suggest. Old fashioned sit ups are another recommendation. It is important to remember strengthening lower ab muscles provide protection for the back. Reverse curl ups and leg passes work wonderfully to strengthen and build core muscles without added back strain

Bike Riding

Another one of the most effective exercises for weight loss is bicycling, which not only targets fat and eliminates calories, but can be exciting as well. Many families all over the world bicycle together for healthy recreation. For those who live in rural areas many states and counties offer trails designed specifically for biking. Intensities range from a casual ride to Extreme Mountain biking for an insane workout. For those who live within city limits there are stationary bicycles or, if finances and space do not permit this, most gyms and community centers offer this type of exercise equipment. Most community centers also allow access for little to no money.

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Healthy Weight Loss Smoothies

There are several great diet plans dedicated to drinking beverages for losing weight. Many of these utilize specific weight loss smoothies. It is essential that individuals understand the keys to reducing body weight. The main goal of a weight loss program should be achieving optimal health. Programs that are unhealthy can end causing a boomerang effect; pounds may be shed in the beginning; however, if its not a sound nutrition plan, the weight may eventually return. It is not uncommon for individuals to actually put on more weight in this type of situation.

Key points:

  • Healthy smoothies are an excellent method of losing weight naturally.
  • Short-term crash diets can result in a boomerang effect.
  • Drinks that are healthy may be purchased in a premixed form or created at home.

About Healthful Blends

Smoothies are blended drinks generally created from yogurt, ice, nutritional powders, fruits, and vegetables. Smoothies can vary widely making them very flexible to meet your specific health goal. The purposes of ingesting these drinks range from weight loss to nutritional to convenience. There are several brands which manufacture packaged mixes for all of these purposes. There are also many books published every year which contain home recipes and guides to smoothie diets. Blending new concoctions can be a fun endeavor, especially using a little creativity and imagination.

Many individuals include ingredients which promote positive health when creating drinks to lose weight. Some examples are herbs and vitamins to increase immune support such as maca and pomegranates. It is especially important for women below 20 and above 45 to receive their daily allowance of calcium to develop and maintain strong bones. A low fat dairy based smoothie recipe is a simple way to boost your calcium intake. Another wonderful aspect is these beverages may be tailored for individual tastes. Adding small amounts of flavored powders can also make them more appetizing.

Healthy Weight Loss Smoothies: Nutritional Overview

healthy weight loss smoothiesIt is easy to lose weight by using a diet program that consists of primarily drinking healthy smoothies. Other elements of the program should include a balanced diet and some degree of physical activity. Individuals should educate themselves about proper nutrition before participating in any such program. They should also consult a medical professional for advice, especially if they have any pre-existing medical condition.

Certain types of crash diets can cause an over restriction that is extremely damaging to health. When caloric and/or nutritional intake is excessively reduced the body perceives this as a threat. In response to this the body will begin to defend itself. Most all individuals should receive at least 1,500 calories on a daily basis. Consuming fewer calories cause the human body’s metabolism to slowdown to conserve energy. The result, of course, is weight gain instead of loss. One of the best elements of a smoothie weight reducing program is wholesome and nutritious beverages. They contain the ingredients which promote optimal health.

Healthy Weight Loss Smoothies: Ingredients

The ingredients for these drinks should be aimed at supporting optimal health. Some are better at one type of support than another and there are a number that are specifically suggested to aid in weight loss. The body processes different foods in diverse ways, even those within the category of one goal.

  • Chia seeds are a great ingredient because they contain fiber, protein, omega-3s, and antioxidants. These tiny seeds absorb many toxins from the body’s digestive system. They also provide a satisfied, full feeling which helps curb your appetite.
  • Avocados are largely misunderstood because while they are deemed a super food, they are also said to contain a great deal of fat and calories. Approximately two thirds of the calories in avocados originate from monounsaturated oleic acid. The body utilizes this as an energy that burns slow and it raises blood level of HDL, good cholesterol, while lowering LDL, bad cholesterol.
  • Oats are a great source of fiber; they boost the body’s metabolism, and assist it in burning fat. They also lend a feeling of fullness and satisfaction.
  • Blueberries contain antioxidants, fiber, and are only 80 calories per cup. They also contain properties which fight the signs of aging while also tasting great.

This is only a small list of all of the ingredients that should be considered when making healthy weight loss smoothies. You can read more about the health benefits of other super foods on this website. If you need some extra motivation check out these weight loss motivational tips.

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