10 Steps To Lose Finger Fat In 1 Week

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Medically reviewed by Gopal Ramakrishnan Asst. Prof.

Lose Finger Fat

You have to look at your hands all the time. When you’re unhappy with how your hands look, you are constantly reminded of it. There is only one way to slim down your hands and that is to slim down everything. So, how to lose finger fat the healthy way.

However, if your hands seem to be gaining a lot of weight, particularly if you’re not gaining weight elsewhere, it might not be fat. There are a number of other conditions that might cause your hands to swell or bulk up, other than more fat collecting in your hands. 

How to Lose Weight in Hands

While many weight-loss businesses would like you to believe otherwise, it’s impossible to target a particular part of the body for fat loss. In order to lose weight in your hands, legs, or arms, you have to lose weight generally.

Muscles can’t burn fat directly as fuel. It has to first be turned into ketones[1], which the muscles can use. That happens in your liver, so fat gets processed centrally and then ketones are distributed throughout the body. 

More to the point, there isn’t usually a lot of fat in your hands[2] to lose. There is a certain amount of subcutaneous fat that forms one of the layers of the skin. Subcutaneous fat can be thicker if you have a higher percentage of body fat.

10 Step To Lose Finger Fat

Unfortunately, there aren’t any shortcuts. While you may be unhappy with the fat on your hands specifically, the only way to address it is to lose weight from everywhere. That can often mean making changes to your habits, diet, and your overall approach to food.

Any weight loss plan will have two general paths forward. The first is a better diet and the second is increasing your activity. You might see some success with either option, though generally, they work best together. 

There’s more to it, but if you’re looking for 3 simple tips to lose weight, you could sum them up as:

  1. Add fruits and vegetables to your diet.
  2. Increase your physical activity, preferably with cardio exercises.
  3. Learn some healthier eating habits.

Add vegetables and fruits to your diet.

Diets usually focus on cutting out carb and fat-dense food. That’s an important part of losing weight, obviously. However, a strategy that can make things easier is to look at it from the other side. Start adding healthier food to your diet and worry less about cutting food out.

Focusing on fresh fruits and vegetables is the best way to go. They are generally more filling, so you’ll end up eating less overall. About half of a healthy diet will be made up of fruits and vegetables.

Reduce sugar and processed foods.

Cutting out the nightly slice of cake might be an easy and obvious way to cut sugar from your diet. However, managing the amount of sugar and processed food you eat can be a challenge. There is sugar in all sorts of products, including many you would never think to check.

Stop snacking between meals. 

Now that your meals are starting to look a little greener, it’s time to cut out excess calories. The biggest source of excess fat for many people is those extra snacks between meals. While you may feel hungry during the day, there could be a lot of other things going on. 

Many people turn to food to break up the boredom. Just about everyone has a favorite, fatty food that helps them feel better after a bad day. If you’re tired, your body may demand more calories to keep you going. You may just be used to eating a snack at a certain time every day.

Most of the time, you can skip the snack and be just fine. If you can stay strong and distract yourself, the urge to find a sugary treat will pass. 

That’s not to say you can’t ever have a candy bar on a busy afternoon, but maybe save it for a once-in-a-while treat.

Don’t eat after 10 pm

When you eat, your body will usually supply energy to the parts of the body doing work at that moment. If you eat a slice of pizza before going for a run, the calories in the pizza are going to be burned immediately.

Any extra calories get stored. Your body can only store a little bit of sugar, with the rest of the energy being turned into fat for long-term storage. 

When you’re sleeping, your body’s energy needs are about as long as they ever get. As a result, most of the energy in the food you eat right before sleeping is going to be turned into fat.

Make meals an event. 

Dieting can be a miserable affair, particularly if your diet wasn’t very healthy to begin with. The temptation to cheat can be very strong.

One way to counter the allure of soda or snacks is by changing your approach to food. If you want to improve your diet, it can be helpful to make some changes to how you prepare and present food, as well.

You can do that by making meals a social event. Get other folks involved in cooking dinner, then share it with them. The food you’ll make will be healthier and probably taste better. You can even do this if you’re on your own by setting out dishes and lighting a candle. 

Add cardio exercise.

Here’s the ultimate weight loss tip: do more cardio. The faster you burn calories, the faster you’ll lose weight. Cardiovascular exercises usually involve the whole body, so that every muscle group and body system is demanding more energy to keep you going. 

There are just a ton of benefits[3] to be gained from regular cardio exercise. If losing weight is your goal, however, cardio should probably take up most of your exercising time.

Lift a few weights.

 Cardio is king, there’s no question. However, resistance exercise is also an important part of the equation. While bench pressing or bicep curls won’t burn as much fat as running or swimming, resistance exercises like lifting weights can have many benefits.

First of all, more muscle mass means you’re burning more calories. Bulking up just a little bit means you’re just always burning more calories.

While no exercise can burn fat from a particular part of the body, you can tone and tighten specific muscle groups. If you have flabby arms, doing a few upper body exercises will tighten them up. The same can be said for forearms and hands. 

Resistance exercises that focus on your hand and forearm are going to be the most useful for toning your hands.

Stay active throughout the day.

Picking a specific time for workouts and sticking is often the best way to make exercising a habit. However, any sort of physical activity will burn calories and excess fat. Chances are that there are lots of opportunities to add a little more physical activity throughout your day. 

Some tricks you hear about a lot. For example, taking the stairs instead of the elevator or parking further away. Just standing up and stretching every so often can also be a good idea. Studies have shown it can raise your heart rate and improve circulation.

Adding a nightly walk after dinner or taking a walk around the block after lunch can also be helpful, burning off some calories from your meals so it doesn’t become fat.

Track your weight.

Staying motivated is vital if you want to stick to a weight loss plan. One way to keep yourself going is by weighing yourself on a regular basis. If possible, the best time to do this is the very first thing in the morning, as soon as you get out of bed.

Your weight may vary throughout the day, bounce up and down between days, or vary for a whole host of reasons. Comparing days is more useful if you’re weighing yourself at the same time every day. Weighing yourself first thing in the morning is often the best as you haven’t eaten anything or burned off any calories that day yet.

Sit back and relax.

A few steps earlier we said that the more activity you can fit in, the better. However, getting enough rest is also an important part of losing weight, as well as your overall health.

For one thing, the amount you sleep can affect your metabolism[4]. If you are worn out or aren’t sleeping, your body will actually slow down your metabolism. You’re trying to stretch the same amount of calories across more hours, so your body tries to make them last. Getting enough sleep, about 8 hours, will raise your metabolism again.

Resting can also mean just taking a break and sitting down. This is very important when exercising regularly. When you rest after a workout, your body is building new muscle and repairing damage. 

Other Reasons for Hand Swelling

If your hands are swelling up or getting bigger, fat might not be the culprit. There is generally very little fat on your hand, usually just a thin layer of subcutaneous fat that makes up the bottom layer of skin[5]. That can get thicker or thinner, but usually only so much. Most of your hand is bone and tendon, with just a little muscle, so there isn’t much room for fat.

There are a number of other reasons that your hands might be swelling up. Some of them will resolve themselves, but some may require the help of a doctor to clear up.

Swelling (Edema)

Most of us have heard that the human body is ¾ water. Sometimes some of that fluid can get caught in one part of the body[6] or another, causing it to swell[7]. The technical name for this sort of swelling is edema.

This is sort of a catch-all for any sort of swelling[8] and may have a number of reasons. Some of them may be obvious. For example, if your hands have been hanging for a while without moving, fluid may collect there.

It can also be a symptom of eating too much salty food. It can also be a sign of pregnancy or that a menstrual period is on the way.

Allergic Reaction

An allergic reaction can often result in swelling of some sort, as your body floods the affected area with white blood cells and other defenses. Most of the time, allergic reactions are mild and fade with time.

They can obviously be more serious in some cases. As we use our hands to touch everything, we can be more likely to experience an allergic reaction. 


You know your own body best and if you’re noticing changes, they are probably worth checking out. However, sometimes our minds can play tricks on us. Oddly, we may be particularly prone to misjudging the size of our hands[9].

Basically, our brains have a rough idea of where our limbs are and how big they are. However, our brains tend to perceive more sensitive areas of our body as being bigger. Our hands are fairly sensitive so we tend to picture them as being proportionally bigger than, for example, your forearms. For similar reasons, we tend to think of our hands as being thicker and stubbier than they actually are.

Unfortunately, there’s no easy way to rid yourself of the fat on your fingers. The weight loss tips we’ve outlined can help.  However, as is usually true when it comes to weight loss, the best strategy may be to make healthier choices overall.

+ 9 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. Ucsf.edu. (2021). Ketones :: Diabetes Education Online. [online] Available at: https://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/ketones/ [Accessed 18 Jun. 2021].
  2. ‌Teachmeanatomy.info. (2012). The Muscles of the Hand – Thenar – Hypothenar – TeachMeAnatomy. [online] Available at: https://teachmeanatomy.info/upper-limb/muscles/hand/ [Accessed 18 Jun. 2021].
  3. ‌Heart and Vascular Team (2020). The (Many) Benefits of a Cardio Workout. [online] Health Essentials from Cleveland Clinic. Available at: https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/ [Accessed 18 Jun. 2021].
  4. ‌Mayo Clinic. (2020). Can you boost your metabolism? [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508 [Accessed 18 Jun. 2021].
  5. ‌Stanfordchildrens.org. (2019). default – Stanford Children’s Health. [online] Available at: https://www.stanfordchildrens.org/en/topic/default?id=anatomy-of-the-skin-85-P01336 [Accessed 18 Jun. 2021].
  6. NHS Choices (2021). Swollen arms and hands (oedema). [online] Available at: https://www.nhs.uk/conditions/swollen-arms-and-hands-oedema/ [Accessed 18 Jun. 2021].
  7. ‌Mayo Clinic. (2020). Edema – Symptoms and causes. [online] Available at: https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493 [Accessed 18 Jun. 2021].
  8. ‌Hasham, S. and Burke, F.D. (2007). Diagnosis and treatment of swellings in the hand. Postgraduate Medical Journal, [online] 83(979), pp.296–300. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2600075/ [Accessed 18 Jun. 2021].
  9. Yong, E. (2010). Your brain sees your hands as short and fat. [online] Discover Magazine. Available at: https://www.discovermagazine.com/mind/your-brain-sees-your-hands-as-short-and-fat [Accessed 18 Jun. 2021].

Medically reviewed by:

Sean Newton has nearly ten years of experience as a health and fitness writer, focusing on diet and its effects on your health. He also is an avid athlete and martial artist, specializing in bodyweight exercises and movement training. Together with an evidence-based approach to good health, his goal is to lay out the facts for readers, so they can make informed choices.

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
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