Although you can't simply target the fat on your hands, you can get rid of that excess weight by reducing your total body mass with proper diet and exercise. As the American Council on Exercise explains, when you exercise a specific area, you really only build muscle; you don't burn enough calories to actually get rid of the fat. Instead, you must incorporate calorie reduction and aerobic exercise to eliminate the fat. You may also need to consult your doctor or alter your diet; water retention due to excess salt or chronic diseases can cause excess weight in the hands.
Step 1
Exercise for at least 30 minutes five days per week. Perform an aerobic activity, such as running, biking, swimming, dancing, martial arts, boxing or organized sports. A leisurely walk won't raise your heart rate enough.
Step 2
Increase your total activity through the day by incorporating more movement and standing in to it. Park in the back of parking lots. Walk to work. Play with your pets or kids. Sit on an exercise ball as you work; keep a resistance band or free weights in your office. Even standing burns more calories than sitting, according to the Mayo Clinic.
Step 3
Decrease your calorie intake by 250 to 500 calories per day. A pound of fat equals 3,500 calories. If you want to lose one to two pounds of fat per week, you have to burn an excess of 500 to 1,000 calories per day.
Step 4
Eat healthier foods, such as lean protein, whole grains and fresh vegetables. Eliminate refined carbohydrates and saturated fats. These lower-calorie choices make it easier for you to eat your fill and still stick to your diet. Foods high in fiber and vital nutrients also keep your metabolism high even after you finish eating, so you'll continue burning calories longer.
Step 5
Lower the amount of salt you consume. The average American consumes approximately twice the daily recommended dose of sodium, which is about 1,500 mg. Excess salt can cause edema, or water retention, which can make your hands look swollen.
Step 6
Consult your doctor if your hands remain swollen even with diet and exercise, as this can be a sign of cardiovascular, liver or kidney disease. Pregnancy can also cause edema in the hands, as can certain medications that dilate the blood vessels.
References
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
- MayoClinic.com; Office Exercise: How to Burn Calories at Work; Sept. 2009
- Colorado State University; Sodium in the Diet; J. Anderson, et. al.; Aug. 2011
- MayoClinic.com; Edema: Causes; Oct. 2009
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