Can You Lose Fat in Your Feet?

Close up of young woman's feet by the edge of the pool
Close-up of a woman's feet. (Image: XiXinXing/XiXinXing/Getty Images)

When you carry excess weight on your body, the fat will show up throughout the entire body, including your feet. Spot-reducing fat in just one area is not possible, but committing to a comprehensive fitness plan that includes a healthy diet, cardiovascular exercise and a strength training routine can help you drop overall body fat percentage.

Healthy Eating

The foods that you consume can have a direct effect on your body weight and fat levels. Foods that contain added sugars, preservatives and saturated fats, along with those that are processed, can cause you to gain weight or they may impede your weight loss efforts. Make healthier choices for your meals and snacks, such as lean meats, whole-grains, mono and polyunsaturated fats, fresh vegetables and fresh fruits.

Start Moving

Cardiovascular exercise, such as cycling, running and climbing stairs, can help you burn calories and reduce body fat. Aim to complete at least 150 minutes of cardio per week, according to the American College of Sports Medicine, with sessions spread out over three to five days. Jumping rope, swimming and cycling are a few effective options that will help you lose fat in your feet. Complete at least two full body strength-training sessions each week as well; target every major muscle group, such as the back, shoulders, chest, abs, glutes and thighs.

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