"Loosing and tightening" ?, maybe just keep it loose. Sometimes I get "hotfoot" on longer rides, when I do I just stop and take my shoe off for a while, when I start up again I make sure it's less tight than before.
Usually the problem is tight shoes, even though you loosened the straps the shoes width may be too narrow.
Make sure the ball of your foot is directly over the axle of the pedals.
If you have a high arch or you overpronate you may need a shoe insert, or what's called a insole that's designed for that, or a custom footbed to elevate the situation. If you need a footbed make sure you get an alarm clock...
Always do the cheapest thing first, never jump to the most expensive fix first before trying the cheap fixes.
One thing I always do when I tighten the front and middle strap is to curl my toes so that I don't over tighten them. Your foot should not slide around or pull up at the heel but you should be able to wiggle your toes slightly.
Cleat positioning can be tricky. It can effect your knees and hips. So be careful when moving them. A good bike shop can help get them right. I know there are some fit systems that are employed by "fitting professionals". But an experienced shop employee can do a very good job without one.
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