A woman and man are on a running trail.
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Excess weight in the feet is contained right below the surface of the skin. In comparison to visceral fat, which forms around the organs in the stomach, this type of fat, called subcutaneous fat, is benign. Unfortunately, having chubby feet can still take its toll on self-esteem, especially during the summertime. The key thing to remember when it comes to obtaining thinner feet is that you cannot spot reduce. This means you have to promote weight loss through your body as a whole. A solid game plan includes both physical activity and a number of dietary changes.
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Step 1
Figure your caloric intake and make a reduction to promote weight loss. Track all the food and liquid calories you consume for three days, add the totals together and divide by three to get your current intake. Subtract 500 to 1,000 from this amount and eat that many calories per day. This will lead to about 1 to 2 lbs. of weight loss a week.
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Step 2
Replace the unhealthy foods in your diet with low-energy dense foods. Low-energy dense foods contain a low amount of calories, but take up a lot of volume, making them good options to fill you up. Base your diet around fruits, vegetables, whole grains, low-fat dairy products, fish and lean meats.
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Step 3
Eat small snacks between your meals. Contrary to popular belief, this will actually work out in your favor, provided you keep your snacks small. Aim for no more than 100 calories with each one and eat them 2 to 3 hours after your meals. Eating snacks will prevent you from becoming ravenous and overeating at your meals. Apple slices with yogurt dip is a healthy snack option.
Step 4
Choose your beverages wisely. Soda, beer, flavored lattes, slushies, sweetened iced tea and processed fruit juices all contain high amounts of empty calories. Eliminate all these beverages in favor of water. Not only does water hydrate your body and contain zero calories, but it also helps flush toxins from your system. Drink it throughout the day and have it with your meals to further fill yourself up.
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Step 5
Step outside to go for a brisk walk or run. Aerobic exercise burns calories efficiently and promotes weight loss from your face all the way down to your feet. To get the full weight loss benefits of aerobic activity, the American College of Sports Medicine recommends 60 to 90 minutes of exercise performed five days a week. If you do not like running or walking, choose a form that you do like, such as biking, elliptical training, jumping rope, stair climbing or rowing.
Step 6
Add weight training to your workout regimen. Lifting weights builds muscle, which in turn raises your resting metabolic rate. This causes you to burn more calories at rest and create thinner feet at a faster pace. Target all of your muscles to get the best effect and work out two or three days a week. Perform exercises like chest presses, upright rows, lat pulldowns, triceps dips, biceps curls and lunges. Aim for 10 to 12 reps and do four or five sets per exercise.
Warning
Before you begin a new exercise program or change your diet, make sure to get clearance from your health care provider.
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references
Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.
