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Carrying extra weight in your chest and neck area can be uncomfortable and make you feel self-conscious about the way you look. To successfully lose weight in your chest and neck area you have to work toward overall weight loss because spot reduction isn't not possible. A calorie-reduced diet along with cardiovascular exercise can help you lose weight all over, including in the neck and chest area; strength training helps you tone the muscles in those areas for a slimmer appearance.
Shed Fat with Diet and Exercise
Lose 1/2 to 1 pound total body weight each week to contribute toward weight loss in your neck and chest. Achieve this by cutting 250 to 500 calories from your daily intake; eliminate snacks of chips or cookies and eat fresh fruit instead to save around 200 calories. Do the same by drinking water instead of regular soda.
Fuel your body with healthy foods and eat a snack or meal every few hours to keep your metabolism up and aid your weight loss efforts, recommends the University of Maryland Medical Center. Choose fresh vegetables and fruits, fiber-rich whole grains, low- or nonfat dairy and lean protein.
Eat no less than 1,200 calories if you're a woman or 1,400 calories if you're a man to avoid having your metabolism slow down.
Add to your calorie deficit by participating in aerobic exercise each day. Walk or work in the garden for one hour to burn 250 calories, or jog, bicycle or swim to burn 500 calories per hour. Lose an additional 1/2 to 1 pound per week by burning 250 to 500 calories daily through exercise to lose weight all over and in your neck and chest.
Boost your fat-burning potential to slim your neck, chest and all over by incorporating intervals into your workouts, suggests the Mayo Clinic. Accelerate your pace for one minute out of every three to five to increase your calorie burn and keep metabolism boosted for a couple hours after you stop exercising. For example, jog faster or uphill for one minute after jogging for five minutes at your normal pace.
Toning Exercises for a Slimmer Neck and Chest
Slim and tone your neck and upper chest muscles by doing 12 to 24 head lifts, three to four times each week. Lie on your back with your hands resting by your side. Lift your head off the floor and bring your chin as close to your chest as possible; hold the position for two counts. Lower your head back to the floor, using your neck muscles to control the movement to complete one full repetition.
Perform butterflies on an exercise ball to tone your muscles for a slimmer, more sculpted looking chest. Lie on an exercise ball so the middle of your back and shoulder blades are resting on the ball. Position your feet square on the floor with your legs bent at a 90-degree angle to hold your balance. Hold a dumbbell in each hand close to your chest with elbows bent. Extend your arms out to the sides, keeping your elbows soft, and then arc your arms back in until your hands meet. Repeat this move 12 to 24 times, three to four times each week.
Remain in the same position, lying on the exercise ball with your feet planted on the floor and legs bent at a 90-degree angle. Hold the dumbbells at your chest, and then use your chest and arm muscles to push the weights up toward the ceiling. Lower with control, using those same muscles. Repeat 12 to 24 times, three to four times per week to slim and tone the muscles around your chest and neck.
- Consult your doctor prior to starting a new diet or fitness plan to ensure they're safe for you.
- Increase your weekly calorie deficit by making small lifestyle changes. Walk or ride your bicycle when running local errands. Go for an after-dinner walk with a friend, child or partner instead of plopping down in front of the television. Small changes made over the course of the week can add up to weight loss that helps slim your neck and chest area.