A thick neck could be caused by being overweight, or by genetic predisposition. In the latter case the only thing you can do is exercise the neck muscles to tighten and tone them.
Because you can’t spot reduce fat or weight loss, you must implement an overall body diet and exercise program. Your diet should consist of high fiber complex carbohydrate foods, lean meats, unsaturated fats and plenty of water, while avoiding sugars and saturated and Trans fats.
Whole grain breads and cereals and brown rice, and yams are all high fiber, complex carbs foods. Leafy green vegetables are and excellent source of fiber. Eat raw or lightly steamed vegetables to preserve nutrients and stay away from butter, dips and fatty sauces. The closer vegetables are to their natural state, the better they are for you.
Boxed and frozen meals often aren’t as good for you as they may claim. As with fast foods, they are usually high in Trans fats, sodium and sugar, not to mention that they are loaded with fat calories. If you must eat fast food, order a salad. Many fast food restaurants now carry delicious salads, and although the meat is often treated with preservatives before freezing for shipment, you can choose not to eat it or cut sodium from your other meals.
Lean meats and fish are good sources of protein needed for building strong muscles. Fatty fish, such as salmon, mackerel, tuna and herring contain omega-3 fatty acids that actually help lower triglycerides. Fish should always be eaten fresh and not canned, because processing adds sodium and fats that you should avoid. Battered fish sticks and filets, virtually all processed fish, have high sodium content, and Trans fats are used to make it crispy. Again, as close to natural as possible is the rule.
There are good fats and bad fats. Saturated fats are those that are known to increase your risk for diabetes, heart attack and stroke. Shortening, stick margarine, animal fats (other than fatty fish) and butter are all high in saturated fats. Mono- and polyunsaturated fats are better for you, but like all fats, they contain twice the calories as other foods. Good sources of unsaturated fats are avocadoes, vegetable oils and soft margarines, mayonnaise and olive oil. These should make up 20% of your low fat diet calories.
Can you imagine trying to target the neck for aerobic exercise? Instead, anaerobic exercises are recommended for tightening and toning these muscles. Resistance training head presses using weights or neck stretches will do the trick, and there are also Pilates movements that work.
All in all, instead of trying to lose fat from just one part of your body, go all the way and lose it from your entire body! If you don’t, you’re wasting your time and effort. If you do, you won’t regret it!