Although reducing weight specifically on the fingers alone is not possible. You can reduce the size of your fingers and other body parts by dieting and exercising. You can also do hand and grip strengthening exercises to get strong, healthy and beautiful fingers.
Step
Part 1 of 3: Strengthening Hands and Fingers
Step 1. Perform gripping exercises
If you want to strengthen your hands, use gripping exercises to achieve this. This exercise usually uses an object such as a press ball or hand flex to work your hand specifically.
- Press balls are usually about the size of your palm and you can press to work your hand. If you don't have a ball like this, use a ball that is the same size, such as a tennis ball.
- Hand sleeves, elastic bands, spring-gloves, and other hand training tools are widely available in the market. Look for tools available at your local sports store, or on the internet.
- The Baoding ball is a stress relief ball from China that you can use to train your hands. To use it, roll two balls in the palm of your hand. Both will make a pleasant sound to hear while also helping to train your hands.
Step 2. Do wrist exercises
Wrist strengthening exercises are extra helpful for strengthening your grip because you have to hold onto the weights you're using. You can strengthen your wrists using hand weights, weights, or other household appliances.
- Hand weights: Grasp a light weight (1-2 kg) with each hand. Point your palms down (floor). Bend your elbows so that your arms are straight up and then slowly lower them back down. Do this movement 10-15 times with each hand. If you don't have hand weights, use soup cans, bricks, and other hand-sized objects.
- Rubber weights: Step on one end of the rubber then grip the rubber with your hand (point your palm down). Lift your arms then bend your elbows slowly while gripping the rubber until your arms are straight. Repeat this movement 10-15 times on each hand.
Step 3. Do finger push ups
If you're in pretty good shape, but you're still trying to get rid of the fat on your fingers, try harder push-ups. Don't put your palms on the floor, instead, lift them both up, and stack your weight on your fingers. Try to do this exercise in a series of 5-10 movements.
Do a series of regular push ups in addition to this finger push up. Push ups can help strengthen your wrists and chest, which is great for overall upper body strength, as well as for weight loss
Step 4. Practice agility
Agility here means your ability to use your fingers and hands to get complex things done quickly. These exercises are as important for hand health as strength training. Do activities that focus on hand and finger movements regularly to train your fine motor skills.
- How many words can you type in one minute? If you're still looking around and you're not fluent, try learning to type faster and more comfortably. This exercise can help improve the strength and dexterity of your fingers.
- Playing a musical instrument such as the piano, violin, or guitar is the perfect way to practice your fine motor skills.
Step 5. Don't snap your knuckles
Although the harmful effects of knuckle-cracking is still debated, many people think that knuckle-cracking can cause fat in that area. Since there's not much benefit to be gained from snapping the knuckles, it's certainly fine to stop it.
Although there is no data to suggest that knuckle-cracking can cause artistic or serious swelling of the area, several studies have shown that long-term knuckle-cracking is associated with decreased hand grip
Part 2 of 3: Changing Diet
Step 1. Reduce salt intake
Excess sodium can cause the body to accumulate water, resulting in mild swelling, especially in the hands and feet. If you want slimmer hands, reduce salt intake in your diet. The less salt you consume, the less water will accumulate in your body.
- Check the nutrition label on the package! Reducing salt intake does not mean simply reducing the amount of salt in your diet. Many frozen and packaged foods, including sugary snacks, and even vegetables are high in sodium. You can be consuming a lot of salt without realizing it.
- Watch your portions. Many "low salt" or "low sodium" food options are essentially the same product, only sold in smaller portions to reduce the sodium content per serving.
Step 2. Drink 8 glasses of water daily
Adequate body fluids will help speed up the removal of salt and other toxins from the body. Drinking 8 glasses or up to 2 liters of water every day is very beneficial for overall body health as well as weight loss, because it can delay hunger and resist the temptation to eat.
Step 3. Replace the red meat with mushrooms
Mushrooms contain half the calories and fat of the lowest-fat beef. Additionally, a recent study reported that people who substituted beef with mushrooms in a recipe for a meal felt similarly full after eating. Substituting beef for mushrooms is a healthy, delicious, and easy option.
- Read this article on how to cook mushrooms.
- Note that mushrooms do not contain as much iron and protein as red meat.
Step 4. Choose carbohydrates that are slow to digest
There are two types of carbohydrates: simple and complex carbohydrates. Simple carbohydrates are found in corn syrup, granulated sugar, candy and syrup, and are much more quickly converted to fat. The complex carbohydrates contained in whole grains, take longer to digest in the body, and can supply more nutrients and energy. Examples of foods that contain complex carbohydrates include:
- Oatmeal.
- sweet potato.
- Whole wheat bread and pasta.
- Nuts.
- Green leafy vegetables.
Step 5. Choose healthier snacks
Weight gain can also be caused by unhealthy processed snacks. While a small amount of potato chips may seem harmless to the body, these empty calorie foods can quickly increase your weight. You may need to get used to it first, but replacing these nutrient-dense snacks with healthier options will help you lose weight, which also includes excess fat on your fingers. Replace your snack cookies and chips with fresh fruit and vegetables, so you don't have to fight the temptation to enjoy them.
- Eat apples. Fruits are low in calories and rich in fiber. Sweet, crunchy, cheap, easy, and delicious.
- Don't stop eating desserts. However, make desserts that are healthier. For example, instead of enjoying a bowl of ice cream after dinner, replace it with a cup of low-fat Greek yogurt with frozen blueberries. Do you like to eat chocolate once in a while? Have antioxidant-rich dark chocolate bars ready, and enjoy a box (only one) when you want.
Step 6. Eat more slowly
Research shows that one of the best ways to delay hunger is to chew more and eat more slowly. If you're having a hard time getting over your binge eating habit, make sure not to do anything else while you're eating. Anything that distracts, like the TV, can make you less aware of how much you're eating.
- Start your meal with a small cup of stock soup, or eat some unsalted almonds 15-20 minutes beforehand. It is known to reduce the amount of food you consume afterwards.
- Don't skip meals. Skipping meals can irritate the digestive tract, and can even lead to weight gain.
Part 3 of 3: Lose Weight
Step 1. Start a brisk walk
Walking is the easiest and cheapest way to exercise, and coupled with a healthier diet, can help you lose weight. You don't need any equipment, you don't have to spend a lot of time either, and you'll get the results for your efforts.
- Start walking around the house and then slowly expand your reach. Try walking 1-2 km first, or take a short walk for example 15-20 minutes, 2 times a day.
- If you don't like exercising, don't think of it as a sport. Pretend you're just taking a walk. Turn on the music or audiobooks you like on your phone or mp3 player, and listen to them while you walk.
Step 2. Do some light cardio
If you want to increase the intensity of your workout, start with light cardio to get your body ready. Increase your heart rate and keep it that way. Whether you're looking to do cardio at home using YouTube videos, or sign up for a cardio class at a local gym, consider some of these exercises:
- Yoga.
- Pilates.
- Static cycling.
- Aerobic dance.
- Aerobics in water.
- Not everyone is ready to do strenuous cardio, as in cycling or other aerobic exercise. If you've never exercised before, talk to your doctor to find out how to start an exercise safely.
Step 3. Increase the intensity of the exercise
Sometimes, your training results don't improve. If your weight starts to drop but then stops suddenly, it's time to change up your workout. Do not despair, this means your body is getting stronger and needs a new challenge.
- Try switching to a circuit training program. Choose 5-10 short exercises you like and then do 40-60 seconds of high-intensity exercise (do as many moves as you can during this time). Rest for 20-30 seconds then move on to the next exercise.
- Do 3 full sets of 5-10 exercises with short breaks of 5 minutes in between. If you do this exercise regularly 3 times a week while following a healthy diet, you will lose weight quickly.
Step 4. Learn how to reduce stress properly
Stress produces cortisol, which is associated with a variety of disorders, including increased body fat. Long-term stress will make it harder for you to lose weight. That means you have to learn to relax if you want to lose weight.
- Pay attention to mental health as well as your physical health. Take time to meditate. There's no need to feel guilty about taking time for yourself.
- If there's a particular activity that can help you relax like a hot bath, reading a book, or enjoying some quiet music, do it. It's important to do whatever relaxes you.
Step 5. Focus on losing weight overall
No one likes to hear this scientific fact: reducing fat in just one part of the body without reducing fat in the whole body is impossible. You can try to build muscle mass in certain areas of your body, and hand exercises will help strengthen your wrists, hands, and fingers, but not a lot of muscle in those areas. The only way to lose fat on your fingers is to change your diet, exercise and burn more calories than you consume, to lose your overall weight.
Tips
- Genetically, some people have more finger fat than others.
- A professional nutritionist or personal trainer can help determine the best approach to losing body fat.
