How to Get Rid of Chubby Hands: Lifestyle Changes & Exercises for Skinnier Fingers

If you feel like your hands look chubby, you’re not alone—many people are self-conscious about the look of their hands. By making lifestyle changes and losing weight overall, you can make your fingers skinnier over time. There are also exercises you can try to target the muscles in your hands and make them stronger and leaner. Keep reading to learn how to make your hands look skinnier in no time.

Things You Should Know

  • Try cutting down on sodium and drinking enough water to decrease swelling in your hands.
  • Do hand exercises and stretches to target the muscles in your fingers.
  • Exercise and maintain a healthy diet to lose weight around your fingers.
Method 1
Method 1 of 2:

Lifestyle Changes

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    Follow a low sodium diet. Eating too much salt can cause fluid retention, making your hands swell.[1] Avoid foods like salted peanuts, potato chips, processed meats, and soy sauce. If you’re having trouble cutting those out of your diet, buy low sodium versions available at most supermarkets.
    • Don’t cut salt completely out of your diet—you need sodium to help your body absorb fluid and electrolytes.
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    Drink water to stay hydrated. “Chubby” hands may actually be swollen ones. Swelling can be caused by water retention, which may be due to mild dehydration.[2] Aim for 8 to 10 glasses of water per day, and try to drink whenever you feel thirsty.
    • Keep in mind that if you up the amount you exercise, you’ll need to drink more water. Be sure you’re getting enough salt and electrolytes by drinking sports drinks.
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    Cut down on alcohol. Alcohol can make your hands and your palms swell up, especially if you drink it a lot.[3] As you make these lifestyle changes, try to cut down on the amount of alcohol you drink throughout the week. That way, your hands will be less swollen, and you can reduce the inflammation in your fingers.
    • The amount of alcohol you drink throughout the week depends on your lifestyle and your overall health. In general, women should have fewer than 1 drink a day and men should have fewer than 2 drinks per day.
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    4
    Exercise 150 minutes per week. Losing weight is the ultimate way to get thinner hands, and the healthiest way to lose weight is through exercise. The CDC recommends adults get roughly 150 minutes of aerobic activity and strength training over a week.[4] If you’re already exercising that much, try to up your routine.
    • Try to find an activity that you like doing, like running, jogging, swimming, or dancing. That way, you’ll look forward to exercising throughout the week.
    • You might also try doing yoga, which helps improve circulation and reduce swelling throughout your body.
    • Start slow, and don’t push yourself too fast. Work your way up gradually to 150 minutes to avoid injuries and muscle strains.
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    Eat a healthy, balanced diet. The other safe, effective method of weight loss is through eating well. Eat fresh fruits and vegetables, especially green leafy ones like lettuce and kale. Lean meats, such as chicken breast and a variety of fish, are also an important part of a healthy diet. Avoid large amounts of processed sugar by steering clear of simple carbohydrates and candy. Don’t skip meals, as this has the potential to cause major health problems.[5]
    • If your goal is to lose weight, try to create a “calorie deficit” during your day. This means that you burn more calories through activity and exercise than you eat.
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Method 2
Method 2 of 2:

Exercises for Thin Hands

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    Stretch your fingers, then make a fist. Get into a comfortable, seated position with your body relaxed. Raise your hands and flex your fingers out as far as you can, then squeeze your hands into fists. Repeat this as many times as you can during a 30-second interval.[6]
    • Try doing hand exercises once a day.
    • While hand exercises won’t necessarily target weight loss in your fingers, when you combine them with lifestyle changes and general weight loss, you may notice a difference in your hands over time. Plus, some people lose weight in their hands and feet faster than other parts of their body.[7]
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    Curl and uncurl your fingers. Start with your hand in a fist, squeezing your fingers together as tightly as you can. Slowly uncurl your fingers, starting with the knuckles, then the middle joints, then the top of your fingers.[8] Do this 8 times, then rest for 1 minute and repeat it again.[9]
    • Be sure to do this exercise slowly. Quickly curling and uncurling your fingers won’t target your hands, but doing it slowly will.
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    Touch all of your fingers to your thumb. Spread your fingers out wide, then reach your thumb out to touch your pinkie finger. Slowly move your thumb to touch each of your fingers individually.[10] Do this 8 times on both hands.[11]
    • If you find this exercise strains your hands, pause for a moment and shake out your fingers before trying again.
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    4
    Stretch your fingers backward. Stretching your fingers helps release tension and release the muscles in your hands. Relax your hand and gently push back on all 4 fingers (excluding your thumb), bending the tips of your fingers back toward your wrist. Hold the position for about 20 seconds, then switch hands.[12]
    • If you feel any pain or discomfort, release the stretch.
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    Move your fingers from side to side. Place your hand palm-down on a flat surface, like a table. Move your thumb away from your hand, then move your index finger out toward your thumb, keeping your palm in place the entire time. One by one, move your middle finger, ring finger, and pinkie toward your thumb, then move them all back again. Then, switch hands.[13]
    • Try to keep your hand in the same spot the entire time. That way, you’re targeting your muscles instead of just sliding your fingers across the table.
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Expert Q&A

  • Question
    How do you lose weight in your face?
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Master's Degree, Nutrition, University of Tennessee Knoxville
    Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Master's Degree, Nutrition, University of Tennessee Knoxville
    Expert Answer
    Losing weight will help your face appear thinner. Cut down on sodium in your diet to prevent swelling.
  • Question
    How do you make your hands soft?
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Master's Degree, Nutrition, University of Tennessee Knoxville
    Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Master's Degree, Nutrition, University of Tennessee Knoxville
    Expert Answer
    Lotion is the best way to soften your hands. There is nothing you can do nutritionally for softer hands.
  • Question
    Can you lose finger fat?
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Master's Degree, Nutrition, University of Tennessee Knoxville
    Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
    Claudia Carberry, RD, MS
    Claudia Carberry, RD, MS
    Master's Degree, Nutrition, University of Tennessee Knoxville
    Expert Answer
    Losing weight overall is important if you are concerned about finger fat. Focus on exercising your whole body, not your hands.
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References

  1. ↑ https://my.clevelandclinic.org/health/diseases/12564-edema
  2. ↑ http://www.cnn.com/2010/HEALTH/expert.q.a/10/08/water.weight.fluctuates.jampolis/index.html?hpt=Sbin
  3. ↑ https://www.sanantoniorecoverycenter.com/rehab-blog/effects-of-alcohol-on-the-body/
  4. ↑ http://www.cdc.gov/physicalactivity/basics/adults/index.htm
  5. ↑ http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
  6. ↑ https://www.youtube.com/watch?v=8xrsaxJMBDM&t=34s
  7. ↑ https://healthtalk.unchealthcare.org/can-you-lose-weight-in-a-specific-place/
  8. ↑ https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-wrist-hand-and-finger-problems#finger-curl
  9. ↑ https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-wrist-hand-and-finger-problems#introduction
  1. ↑ https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-wrist-hand-and-finger-problems#finger-and-thumb-touch
  2. ↑ https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-wrist-hand-and-finger-problems#introduction
  3. ↑ https://www.youtube.com/watch?v=8xrsaxJMBDM&t=280s
  4. ↑ https://hr.umich.edu/benefits-wellness/health-well-being/mhealthy/faculty-staff-well-being/physical-activity/physical-activity-resources/joint-muscle-exercises/hand-foot-care

About This Article

Claudia Carberry, RD, MS
Co-authored by:
Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
This article was co-authored by Claudia Carberry, RD, MS and by wikiHow staff writer, Hannah Madden. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. This article has been viewed 828,483 times.
8 votes - 80%
Co-authors: 51
Updated: January 2, 2023
Views: 828,483
Categories: Losing Weight
Article SummaryX

To get rid of chubby hands, eat a healthy, balanced diet with plenty of lean meats, fruits, and vegetables, to help you lose weight. Try to cut down on salt and salty foods, like potato chips, processed meats, and soy sauce, since too much salt can cause fluid retention and make your hands swell. Drink plenty of water, since dehydration causes fluid retention. You should also aim for about 150 minutes of aerobic activity or strength training twice a week. This can be any sport or exercise you enjoy, from walking, swimming, and cycling, to playing your favorite sport! For more tips from our Dietary co-author, including how to make your hands look thinner with accessories, read on!

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