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Blog Weight Loss Weight Loss Tips How To Lose Weight In Your Feet: Busting The Spot Reduction Myth Everyone Has A Weak Spot

How To Lose Weight In Your Feet: Busting The Spot Reduction Myth Everyone Has A Weak Spot

Lose Weight In Your Feet

About The Ways To Lose Weight In Your Feet

Although all people are different, the one thing that unites us is the fact that we all have to wrestle with insecurities. Some find their nose too big or too flat, some think that they should get rid of all their body hair, and some are a bit self-conscious about their belly fat. The internet is plastered with all the tips and tricks on how to achieve a smooth skin or drop excess weight. But what if someone is struggling with swollen and chubby feet? In this article, you will find out how to lose weight in your feet and whether it is at all possible to burn fat in one particular part of the body.

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Is Spot Reduction Possible?

First, you need to understand why certain people believe that they can lose weight in one particular spot. As you may know, there are different body types, which are characterized by certain features, for example, broad shoulders, or a bit fuller lower part of the body, etc. One of the main factors that determine your body type is genetics, which unfortunately you can’t change. It also plays a prominent role in lots of other aspects.

One such aspect is that some people may find that one particular part of their body gets thinner faster whenever they try to shed off a couple of pounds (6). However, it doesn’t mean that it happens because they perform exercises that focus on that spot, and it doesn’t prove that it is the only place in the body where you lose fat.

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do your feet get smaller when you lose weight

Experts’ Opinion

Experts say that it is impossible to lose weight in one particular spot, as it is not how that process works (1). When your body performs a physical activity, for which it requires additional energy, it breaks down the fat in the form of triglycerides. The free fatty acids and glycerol, which occur after your body broke down the triglycerides, enter your bloodstream. During physical activity, your body uses those particles from all over your body, rather than using only the ones from the cells that are currently involved in that activity.

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Numerous studies show that performing local exercises, focused on one particular part of the body is not effective at reducing the fat in that area, but are successful as an overall weight loss tool (7, 3, 5). So, you can conclude that exercise that targets a specific part of the body burns fat all over the body rather than in that particular spot.

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how to make foot smaller

How To Lose Weight In Your Feet?

Your feet and hands are usually the ones that perform the most movement during the day, even if you lead a sedentary lifestyle. However, when you put on a lot of weight, you may notice that even they become fuller. When you lose a significant amount of weight, you burn fat all over your body, including your feet and even hands. That is why, if you want to have skinny feet, you need to slim down in general, as no particular exercise can make you lose weight in that spot only.

The main aspects of successful weight loss include healthy nutrition and regular exercise (2). In order to melt fat, without harming your health, your diet should include all the essential nutrients and create a caloric deficit, meaning that you should either consume less calories than you burn, or burn more than you eat (8). Try to avoid refined carbs, saturated and trans fats, sugary drinks, and highly processed greasy foods, such as junk food.

When it comes to exercising, it doesn’t mean that you must spend hours in the gym, sweating and lifting weights. In the beginning, even such a small contribution, as 30 minutes of walking each day will make a great difference (4). You must find which physical activity you enjoy the most, and then incorporate it into your routine.

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Some people believe that performing 100 push-ups every day will make your arms slimmer. It is not totally untrue, as physical activity, being one of the main components of a successful weight loss, will make them thinner by burning fat all over your body. As a bonus, spot training will also melt some fat off your belly, thighs, and even hands, if you stay consistent. The point here is that spot reduction is not possible, and if you shed pounds, your whole body becomes slimmer. Some people find that they notice changes in a particular area of their body first, but that is simply a matter of perception – in reality the changes are taking place throughout the entire body. So, if you are wondering how to lose weight in your feet, there is a simple answer to that question. All you need is a regular exercise and a well-balanced diet which creates a caloric deficit. Try this 20 Min Full Body Workout at Home!


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Can You Really Control Where You Lose fat? (n.d.,
  2. Diet and exercise (2019,
  3. Effect of Abdominal Resistance Exercise on Abdominal Subcutaneous Fat of Obese Women: A Randomized Controlled Trial Using Ultrasound Imaging Assessments (2015,
  4. Metabolism and weight loss: How you burn calories (2017,
  5. Regional Fat Changes Induced by Localized Muscle Endurance Resistance Training (2013,
  7. The Effect of Abdominal Exercise on Abdominal Fat (2011,
  8. Weight-loss basics (2019,
N. Midland

Nikki is an experienced writer who specializes in nutrition, weight management and overall health. Due to her personal struggles with weight in the past, she has also developed a keen interest in fitness and exercising. Nikki believes that since she started doing sports, not only her body, her whole life has drastically changed for the better. Nikki has a great passion for helping people achieve their weight loss goals. She stands firm in her belief that tackling challenges is the only way to become a better version of yourself that is why she urges her readers to never give up.

K. Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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