Each person’s body has a different way of distributing excess fat. For some people, the extra weight comes directly to their toes.
It is difficult to target weight loss in a specific area of your body. So if you are trying to slim your fingers and hands, you need to lose weight overall.
With a combination of diet and exercise, you can tone your fingers while losing weight elsewhere, if that’s your goal.
Let’s cover exercises and strategies to lose weight the healthy way and slim your fingers in the process.
If you want to slim your fingers, your efforts should focus on exercise, as well as creating a caloric deficit in your diet.
Lifestyle changes, like avoiding high sodium foods and drinking lots of water, can also help your fingers look slimmer.
You can use exercises that target the muscles in your hands to tone the area as you lose weight overall.
There are many competing myths and narratives on how to lose weight. The fact is, if you burn more calories than you consume, you will create a caloric deficit and lose weight.
You can do this by exercising more and eating fewer calories.
Each pound of fat in your body equates to approximately 3,400 to 3,750 calories consumed. (However, it is important to note that the calculations for these amounts are based on previous research.)
In general, that means you need to burn about 3,500 calories to lose a pound. If you reduce your average calorie intake from 500 to 800 calories per day, you will lose 1 to 2 pounds per week.
Of course, make sure that lowering your average calorie intake by this amount still keeps you within a healthy calorie range, which will be different for everyone.
Any exercise that burns calories will increase your caloric deficit. Workouts that burn a lot of calories include:
- jump the rope
As a general rule of thumb, you can eat fewer calories by:
- eat fewer high-calorie foods
- increase your fiber and protein intake
- eat smaller portions
Focus on the following nutrient-dense foods so you get all the vitamins and minerals you need to stay healthy and meet your goals:
- green leafy vegetables, such as broccoli, spinach, and kale
- products rich in beta-carotene, such as carrots, sweet potatoes, and bell peppers
- fiber-dense fruits, such as pears, apples, and strawberries
- whole grains, such as wild rice, multigrain bread, and quinoa
- lean meats, such as chicken breast and ground turkey
- protein-rich legumes, such as lentils, chickpeas, and peanuts
- healthy fats, such as avocado, salmon, tuna, almonds, and walnuts
Try to avoid consuming:
- White sugar
- White flour
- other refined cereal products
You may also want to avoid drinking alcohol, which dehydrates your body and can be full of calories.
When you eat excess sodium, your fingers can swell.
As you pursue your weight loss goals through diet and exercise, you can also target your fingers to make them stronger and more toned.
The classic grip exercise can be used to improve wrist, upper arm and grip strength.
A grip exercise tool usually comes with two foam handles that can be gripped by either side of the hand. As your fingers work to close the grip, a metal coil in the middle provides resistance.
For best results, do grip exercises several times a week.
You can buy specially sized resistance bands that are designed to exercise your fingers.
These products fit snugly against your wrist and have a hole in each band where you can insert each of your five fingers. By pulling the resistance bands up and out, you are improving the strength of your individual fingers and toning them overall.
Practicing an instrument
One way to make your fingers appear longer is to practice an instrument, such as the piano or guitar.
It’s a great exercise for your hands and fingers, as well as being a mentally stimulating exercise. It can also be a form of music therapy.
You can also make lifestyle changes that will make your hands appear slimmer. These include:
- Drink less alcohol. Alcohol can cause bloating and water retention, also known as alcohol bloating.
- Take a walk in the park. Getting out in nature not only helps you burn calories and lose weight, it can also help decrease stress-related swelling and inflammation.
- Take vitamin D. A
Clinical study 2018suggested that these supplements could help with weight loss. Whether it’s through an oral supplement or limited sun exposure, increasing vitamin D can help improve your mood and also help you lose weight.
- Do yoga. Poor circulation can make swelling worse, making your fingers look larger than they are. You can try yoga to improve circulation.
When you consume more calories than you burn during the day, your body stores the calories as excess fat.
Everyone’s body has a natural way of distributing weight. And for some of us, that place may be our hands and fingers.
Even if you are at a healthy body weight, your fingers may appear thick or full of fat. This does not mean that there is something wrong with you or your body.
Having fingers that sometimes swell due to hot weather, humidity, or eating a lot of salt is also not unusual.
There is no way you can treat the grease on your fingers.
You can pursue weight loss goals in a healthy way to lose extra pounds and have more energy. And, as a result, your fingers may look slimmer.
Some people will always carry some weight around their toes even at a healthy weight, and that’s fine.
Talk to a doctor if you are concerned about persistent swelling in your hands.