How to Get Rid of Fat Rolls in the Neck

Losing weight is a challenging process, especially when you are targeting hard to reach areas of your body, like fat rolls in the neck. The truth is, you cannot just spot decrease pounds, so you must focus on losing weight altogether. However, in addition to fitness and dietary changes, you can implement neck toning exercises. By combining these methods, you can get rid of unsightly neck rolls and have a leaner total body frame.

Determine calorie intake. Figure out how many calories your body requires to function normally. You can do this with an online basal metabolic rate, or BMR, calculator. This factors in your age, height, weight and gender. From this number, subtract 15 to 20 percent of the total calories your body needs. This will be your new calorie limit every day.

Eat healthy and exercise. Do at least 30 minutes of cardiovascular activity three or four times a week. Hit the gym, ride a bike, take a tennis lesson or play with your children. Plan your meals so you can reach your calorie mark. Substitute coffee with green tea and sugary snacks with raw vegetables. Consume lean meats, natural grains and avoid desserts.

Do neck tilts. Once you have incorporated exercise and healthy eating into your routine, it is time to do neck toning motions. For side tilts, sit or stand facing forward. Slowly bring your ear to your right shoulder and stop halfway there, holding for 10 seconds. Bring your neck back to the start position, then repeat on the left side. Do at least four sets. For back and front tilts, start facing forward, then look toward the ceiling. Hold for two seconds, then bring your head back to the start position. Do five to 10 sets.

Perform resistance motions. Looking straight ahead, put your right hand against the side of your head and push. Hold for 10 seconds and apply more pressure as you go. Repeat the exercise with your left hand. Do at least 10 sets. To work the back neck muscles, put your hand on your forehead and push, holding for 10 seconds. Rest for a few moments, then do 10 more sets. The more pressure you create, the harder you are working the muscles.