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Home arrow Nutrition arrow Weight Management arrow How to Lose Finger Fat: Tips for Skinnier Fingers

How to Lose Finger Fat: Tips for Skinnier Fingers

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
7 min read 1298 Views 0 Comments
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Getting slimmer fingers becomes an easy task if you are strict throughout your weight loss journey. Here is the right way to do it rather than targeting the fat in your fingers.

how to lose finger fat

Of all the things to worry about, your fingers should not be among them!

A lot of people stress over how their fingers look because of the amount of fat hiding underneath the skin. This leads to tons of insecurities, where most of them result in hiding their hands in their pockets or making them less visible while taking a photograph.

There is no cause for alarm as you can easily resolve these issues. You have asked the questions, we have done the research, and now, we have all the answers to your problem.

Let us dive into today’s topic before you hide your fingers in your pocket forever.

Can You Lose Weight in Your Fingers?

Yes, it is possible to lose weight on your fingers. However, you should note that there are no instant remedies to losing finger fat. The route to take involves healthily losing body weight. By doing so, you lose a certain amount of weight, ultimately giving your fingers that slimmer look.

Do Your Fingers Get Skinnier When You Lose Weight?

On the bright side, your fingers will slim down when you lose weight because undergoing weight loss causes you to burn the fat trapped underneath the skin. Therefore, getting rid of most of your body fat will make your fingers look nicer.

A more strategic approach would focus more on exercises while creating a caloric deficit. It is common knowledge that the more calories you consume, the more weight you gain, which is why you must prioritize a healthy diet that revolves around creating a caloric deficit.

Finger Exercises

Again, a common misconception about losing fat in your fingers is that there are no direct routes to isolating and targeting your fingers. Most people believe that you have to lose overall body fat to make your fingers thinner.

The truth is that getting slimmer fingers does not necessarily mean you have to work out your entire body. Although overall weight loss is important, you can lose fat in your fingers with the right combination of a healthy diet and exercise.

Several exercises target the fingers, making them stronger, toned, and more functional. These exercises include:

#1 Stress balls

These are palm-sized balls you squeeze to exercise your hand. Using stress balls will help tone your fingers and increase grip strength. You can substitute a regular tennis ball for a stress ball.

#2 Finger push-ups

These are primarily for those who are already in shape but wish to tone down their fingers. This is because finger push-ups are one of the more advanced push-ups that require a lot of strength to pull off.

To do a finger push-up, get in position for a regular push-up and raise your palms, leaving your finger in contact with the ground. This helps focus your weight on your fingers instead of your palms.

Start by completing a full set of 5 reps and gradually increasing the intensity until you peak at your threshold. By doing this exercise regularly, you shed excess fat from your fingers and increase the strength in your wrists, pectorals, and upper body.

#3 Baoding balls

Baoding balls are Chinese stress-relief balls that fit perfectly in the grip exercise category. The use of Baoding balls makes your fingers slimmer and improves agility.

To exercise your hand, all you have to do is rotate the two balls on your palm. Twirling them around also produces a soothing sound that works as a stress reliever.

#4 Play an instrument

Playing the guitar, violin, flute, clarinet, or the piano over significant hours is a great way to get skinny fingers. It also acts as a mentally stimulating exercise, improving your fine motor skills.

You get slimmer fingers on one side and music therapy on the other by playing any hand instrument.

#5 Grip exercise

The grip exercise is a classic resistance exercise that helps increase grip strength and upper arm and wrist strength. There are several simple grip exercises, with the most common form of the exercise using a spring grip.

A spring grip is a tool that has a metal coil in the middle with two foam-covered handles. As you view to close the grip, the metal coil provides resistance, thus, bringing about fat loss.

Completing a few sets of grip exercises each day will help get healthy fingers.

Change Habits: 3 Options to Start With

Adopting new, healthier habits will slim down your fingers and reduce overall body fat. Unfortunately, if you have larger fingers, it is more likely that your lifestyle supports weight gain instead of maintaining a healthy weight.

#1 Start working out

Throughout this article, we have mentioned how important working out is for fat loss. Exercise is one of the keys to living healthy, and you should not compromise on your workout regimen. When paired with a healthy diet, working out will keep you fit.

Start by doing light cardio exercises to keep things simple as they generally promote weight loss. The quicker you burn through calories, the quicker you shed weight. Afterward, you can ramp up your routine by adding weights into the mix. This is to help build muscle and tone your body.

While resistance exercises do not burn as many calories as cardiovascular exercises, they will give you strength.

#2 Start clean eating

Eating clean is probably one of the most slept-on things about losing fat on your finger. Although clean eating is a dietary pattern that revolves around improving overall health and wellness, what you eat matters as much as when you eat and how much you eat. So, what goes into eating clean?

The first rule of thumb with eating clean is to dump all processed food and go for whole, natural foods. This is because processed foods contain more calories than needed, and they contain an unhealthy amount of additives, preservatives, sweeteners, trans fats, and other artificial ingredients.

Having excess sodium in your diet will add water weight as it promotes fluid retention. Fluid retention causes swelling in your hands and feet. Cutting down on sodium means reducing the chances of packing water weight and, thus, having slimmer fingers.

You get a ton of vitamins, minerals, and other nutrients needed for healthy living with whole food. In addition, you do not have to worry about the caloric buildup. So, opt for wheat bread, brown rice, and oatmeal instead of white bread, white rice, and sugary cereal.

Furthermore, you should ramp up your fruits and vegetable consumption since they are good protein, vitamins, and mineral sources. In addition, leafy green vegetables are rich in fiber (slow-digesting carbohydrates), while fruits contain natural sugar, which helps keep blood sugar levels stable without affecting insulin levels.

Overall, half of your diet should consist of fresh fruits and vegetables. They are more filling, so your serving size should be smaller. It is also important to consume lots of water every day. Drinking up to 2 liters each day will trigger your body to start losing weight.

#3 Try the keto diet

A keto or ketogenic diet is a diet that focuses on burning fat as fuel. In keto, rather than your body converting carbohydrates to sugar (glucose) and then burning it as fuel, ketone bodies are the go-to fuel source. Ketone bodies are a fuel produced by the liver from stored fats.

Your daily carb consumption needs to be less than 50 grams for your body to produce ketone bodies. It also takes a couple of days for your body to enter ketosis, and high carb consumption can throw your body out of it.

When your body enters ketosis, it begins to burn fat as energy in place of carbs. Burning fat is good, as this process leads to progressive weight loss.

For you to journey into keto, you need to only eat keto-friendly foods, as they are nutrient-dense and fulfill all keto criteria. These foods contain high-fat, moderate-protein, and low-carb levels, which are essential to losing weight – and weight loss equals slimmer fingers. 

A Word From MD

There is no secret behind reducing the size of your fingers. The main thing is to have a well-structured training regimen. You cannot achieve something without creating a suitable plan to help you. Your plans should include meal preps, calorie supervision, and workout routines.

Getting rid of the fat stored in your fingers takes time and considerable effort. To be more efficient, seek help from a trusted nutritionist and a personal trainer. They have the tools you need, making your weight loss journey easier.

Keeping track of your progress is also an important strategy. As much as the visual aspect is essential, it is also important to keep track of all the details. Doing so will allow you to keep going even when it gets tough.


Having even slightly plump fingers can be quite taxing as the size makes you unable to perform complex tasks quickly. As such, the need to lose fat quickly becomes a necessity. We have highlighted all the things you need to do to get your fingers from where they are to where you want them to be. Then, all you have to do is stick to the plan.

Cracking knuckles is also something noteworthy. There are several studies that say cracking your knuckles leads to decreased grip strength and significant knuckle swelling. However, there are other studies that state that it has no effect on your fingers. 

Also, keep in mind that you have to keep your stress levels down, as elevated stress produces cortisol, leading to increased body fat.

It is important to note that other factors make your fingers appear fatter despite packing in weight. Therefore, you should contact your doctor if your fingers remain chubby after your weight loss journey to unearth the underlying cause.

Overall, you need to find the perfect balance between a healthy diet and exercise if you want to make your fingers slimmer. Get your whole body in relatively good shape, and you will see positive results.

There is no time to ponder about it! So get to shedding body weight today, and watch as your fingers go from sham to glam.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
7 min read 1298 Views 0 Comments

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