While many may wish there were exercises that could specifically target fat on problem areas like the feet, the real truth is that getting slimmer feet requires you to change your diet, exercise and lifestyle habits. However, if you feel you have an excessive amount of fat on your feet, other factors might be present -- such as taking certain medications. In those cases, you'll want to consult your doctor, as you may be experiencing swelling caused by the drug.
Step 1
Reduce your overall caloric intake safely to lose weight. Eating between 300 and 500 fewer calories per day than you normally eat can lead to losing 1 or 2 pounds per week, which is a safe, realistic goal that won't leave you feeling starved and deprived.
Step 2
Cut out or reduce your consumption of junk food, as well as food and beverage items with little nutritional value like sodas, candy bars and alcohol. These products do little for your body and should be enjoyed only in moderation, especially when you are trying to slim down. Instead, try replacing them with whole foods like fruits, and look for lower-calorie options of your favorite treats when a craving strikes.
Step 3
Increase your physical activity slowly. Start by walking 20 to 30 minutes per day and taking the stairs instead of the elevator. Small changes in daily routine can help you lose body weight and increase your overall physical health.
Step 4
Add more strenuous exercises to your exercise routine as your fitness level increases. Cardiovascular exercises like jogging, swimming, running and cycling all burn large amounts of calories. Weight training exercises with free weights or machines weights should also be added to your workout regimen because building muscle naturally helps your body to burn fat all the time.
Step 5
Exercise the muscles in your feet by doing the toe grip exercise. Drop a clean sock on the floor and use your toes to grip and lift the sock off the floor. Hold the sock with your toes for 10 seconds, repeating the exercise five times for each foot.
Step 6
Perform the toe extension exercise to tone and shape your feet as you lose weight. To do the toe extension exercise, start by wrapping an elastic exercise band around all five of your toes on the left foot. Expand your toes outward against the band and hold the position for five seconds. Repeat the exercise on each foot five times.
Step 7
Express your concerns to your doctor about any medications you are taking if you have noticed more fat or swelling in your feet after beginning a certain medicine. Certain medications like MAO inhibitors, blood pressure medications called calcium channel blockers, hormones like estrogen, hormone replacement therapy, and steroids can all cause swelling according to MedlinePlus. There may be tests your doctor can perform or a different medicine that may be better suited to you.
Things You'll Need
- Elastic exercise band
- Clean sock
References
- netdoctor: How To Lose Weight The Healthy Way
- Mayo Clinic; Counting Calories -- Get Back to Weight Loss Basics; December 2009
- Mayo Clinic; Fast Weight Loss -- What's Wrong With It?; Donald Hensrud, MD; June 2011
- MedlinePlus; Foot, Leg and Ankle Swelling; David C. Dugdale, MD; May 2011
- Real Simple: 4 Foot Exercises
