How to Reduce Hands Fat 

Having fat hands and fingers is sometimes a cause of embarrassment and loss of self-confidence. Although fat hands may be a result of your genes, they may also be caused by weight gain and fluid retention. If you are bothered by not having the long fingers and slim hands, here are some tips on to how to reduce hands fat.

Overall Weight Loss to Reduce Hands Fat

Fat fingers may indicate you have excess body fat. To improve fat fingers, you need to reduce your total body fat. Here are some ways to achieve overall weight loss:

1. Exercises


Cardiovascular or aerobic exercises help develop lean muscle mass and increases the amount of calories you burn. The American College of Sports Medicine recommends doing cardio exercises 30 - 90 minutes daily to reduce body fat. Do these aerobic exercises to increase heart rate and breathing rate for at least 10 minutes: walking, stair climbing, running, aerobics classes, swimming, and other sports such as basketball or volleyball.

2. Diet


  • Water. Fat fingers may be a result of excess sodium intake or lack of hydration. It is advisable to drink a minimum of 8 glasses or 64 fluid ounces a day and to reduce salt intake. Avoid alcohol and caffeinated drinks.
  • Low Calories. Excessive calorie consumption increases finger fat and prevents loss of fat from your fingers. Reduce calorie intake by eliminating added sugar and fat, while increasing intake of whole grains, fruits, and vegetables.
  • Protein. Experts also recommend eating a diet that is rich in lean protein, such as fish, chicken, turkey, cottage cheese and egg whites.
  • Slow Carbs. Slow-burning carbohydrates do not increase blood sugar levels and must be included in a healthy diet. These consist of legumes, pinto beans, black beans, and lentils. These foods help you build more muscle and burn fat. Avoid carbohydrates that raise blood sugar, such as rice, bread, potatoes and pasta.
  • Vegetables. Vegetables contain vitamins and minerals and are low in carbohydrates. Eat a lot of kale, broccoli spinach, and mustard greens.
  • Low-sugar Fruits. Avoid fruits that are high in sugar. Choose healthy fats like olive oil, coconut, avocado, and walnuts to protect the heart and to help absorb nutrients.

Hand Exercises to Reduce Hands Fat

Hand Exercises

  • Hand-Stretching Exercises. To improve the dexterity and range of motion of your hands, do these hand exercises. Try pressing each of your fingers against your thumb as hard as you can. Squeeze a tennis ball to strengthen your grip. Place your palm on a flat surface and lift fingers one at a time by pointing toward the ceiling.
  • Typing. This activity keeps your hands active. Take a typing test or learn to type with the help of the Internet. The faster you type, the more calories you burn. Make typing a part of your exercise routine to burn more hand fat. However, avoid putting too much pressure on your wrist joints to avoid developing carpal tunnel syndrome. Exercise your wrist by using a screwdriver or turning a doorknob several times.
  • Make a Fist. Make a tight fist then slowly release each finger. Repeat five to 10 times to develop stronger hand muscles. Another type of wrist exercise to do some extensions using a barbell. Sit down with your forearms resting on your thighs. With your palms facing downward, grip the barbell. Lower it with your wrist such that your hand is hanging then raise the barbell to its original position. Repeat several times.
  • Rowing. Rowing is an enjoyable activity that can help get rid of fat fingers and at the same time strengthen your biceps and back muscles.
  • Push-ups. Assume a plank position with hands directly under the shoulders and arms straight. Spread fingers wide and raise yourself using the fingertips. Lower yourself by bending the elbows, then repeat push-ups.
  • Eagle Catcher. Use an eagle catcher equipment for exercising the hands to strengthen your grip and tone your fingers and hand muscles. This hand-exercising tool is available in many exercise equipment shops.

Tips for Doing Hand Exercises

  • Start with Warm Up. Warming ups are important to condition the hand muscles for strenuous activities. Rotate hands a few times then rotate in the opposite direction. Another way to warm up is to stretch the hand and wrist muscles by interlacing your fingers, and then bringing your arms towards you. You can stretch the hands and wrists more by pushing your opposite hand back gently, and then back to the thumb. Avoid pushing too hard to prevent straining your hands.
  • Give them Rest. Rest your wrists and fingers between workouts. If you start feeling pain while exercising, take it as a sign that you need to rest.
  • Use Three Minutes. Think of spending just three minutes in the morning to do some activity, such as push-ups, crunches, jumping jacks, and squats. Doing these will help you get rid of body fat as well as fat fingers.
  • Know the Exact Cause. Find out why your fingers are fat. Aside from body fat, your bone structure may make your hands look bigger. Sometimes, changes in the weather or taking long walks in extreme heat or cold can cause fingers to swell and look fat.

Managing Water Retention to Reduce Hands Fat

Swelling and puffiness of the feet and fingers is most likely due to water retention. To reduce water retention, limit your sodium (salt) intake to less than 2,300 mg per day. This includes limiting other types of sodium such as MSG, baking powder, baking soda, disodium phosphate, sodium nitrate, and sodium alginate. Beware food products that are "low in sodium," or claims to have "no sodium added," since these products may still have significant amounts of sodium.