How to Lose Weight in the Neck & Cheeks

By Kevin Rail ; Updated July 18, 2017

Having excess fat in the neck and cheeks is an indicator of being overweight in general. The way to reduce this fat is by focusing your efforts on total body weight loss. This means you must incorporate healthier lifestyle habits into your daily regimen. Include exercises for your face and neck in this game plan. This will tone your muscles and create a leaner appearance as the weight comes off.

Healthy Eating

  1. Decrease your intake of calories to promote weight loss. Use an online guide like The Daily Plate to track your calories for a day. Reduce this by 500 to 1,000 calories. This will lead to one to two pounds of weight loss a week, according to the Centers for Disease Control and Prevention. This weight will be lost throughout your body.

  2. Eliminate junk foods from your diet. Give up the cheese and crackers, cream-filled doughnuts, toaster pastries, meatball hoagies and ice cream sundaes. Include healthier foods that are lower in saturated fat such as fruits, vegetables, lean beef, chicken and turkey breasts, whole grains and low-fat dairy products.

  3. Eat more often to keep your metabolism elevated and appetite under control. Have a meal before leaving for work and continue to eat every two or three hours for the rest of the day. Balance each meal with a serving of protein and complex carbs. A salad with fresh vegetables, a chicken breast and a whole wheat roll is a meal example.

  4. Hydrate your body and flush out toxins by drinking water. The Institutes of Medicine recommends that women get about 2.7 liters of water a day and men get about 3.7 liters a day. Bypass the calorie-laden beverages such as beer, soda, dessert coffees and sweetened teas.

Weight Loss and Weight Training

  1. Perform cardio to lose weight throughout your whole body. Do any form that you like as long as you work out at a moderate to high intensity. Biking, running, elliptical training, inline skating, dance aerobics, jumping rope and swimming are examples. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Exercise three or four days a week.

  2. Lift weights to increase your resting metabolic rate. Perform exercises that work as much of your body as possible such as push-ups, upright rows, bent-over rows, triceps pushdowns, biceps curls and leg presses. Perform 10 to 12 reps, do three or four sets, and work out two or three days a week.

  3. Lie face-up on a bench to do neck flexion for the muscles on the front of your neck. Wrap a towel around a weight plate, lie with your head hanging over the end of the bench and hold the plate on your forehead with both hands. Bend your neck as far forward as possible, slowly bend back down and repeat 10 to 12 times. Feel your neck muscles contracting when you do this.

  4. Kneel on the floor to do Lion pose to give your cheeks a workout. Inhale, then leaning forward with your hands on your knees, open your mouth as wide as you can. Stick out your tongue and make an "ah" sound as loud as you can. Repeat three times.

  5. Tip

    Perform up to three sets of your neck exercises every day.

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