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Best Advice on How to Get Rid of Knee Fat

By Rachael Attard, Updated Feb 9, 2020
get rid of knee fat

I don’t get this question as often as I get asked how to lose inner thigh fat or slim down muscular thighs but every now and again you lovelies ask me how to get rid of knee fat.

So, I thought it would be a good idea to answer that question in a blog post.

As you may know already, spot reducing isn’t really possible – we cannot choose where we want to lose fat from but there are definitely some things you can do to slim down your knees.

WHAT CAUSES KNEE FAT

Before we can start looking at how to get rid of knee fat, you need to know what causes it in the first place.

It’s caused by a number of factors. 

what causes knee fat

AGING

The most common factor is aging. As we get older, our skin loses some of its elasticity. This causes it to sag in areas where we never noticed it before.

Unfortunately, this is a normal part of getting older. It happens to everyone, just not always to the same extent. 

Some recent studies show that taking collagen supplements can improve skin elasticity. So if you feel like your skin could use with a little collagen boost you can ask your doctor about it.

PUTTING ON WEIGHT

With time, our metabolism slows down. That means that our body isn’t burning through calories at the same rate.

In most people, this causes weight gain and that added fat can get distributed into different parts of your body—your knees included.

I have a blog post on how to boost your metabolism that I think you’ll find helpful so be sure to check it out. :)

knee fat cause by weight gain

LACK OF EXERCISE

Sometimes, knee fat isn’t fat at all. It’s muscles that aren’t toned up or strengthened. For most people, this becomes an issue after an injury. With muscle tone, it’s a “use it or lose it” deal.

If you don’t work that part of your body out and focus on building strength, you’re going to see less definition and more sag.

That’s why you shouldn’t avoid resistance training. I’m not saying you need to go to the gym and lift some serious weights but you should definitely include more bodyweight workouts in your routine.

TOO MUCH EXERCISE

Having large quad muscles can make the area above your knees look bigger. So a key component would be to try and avoid overworking that muscle through squats, lunges and other heavy leg exercises. Simply giving your muscles a chance to decrease in size will help this area appear smaller. 

HOW TO GET RID OF KNEE FAT

Unfortunately, there’s no simple way to target the fat around your knees to get rid of it. You need to take a more whole-body approach. Why? Because spot targeting doesn’t really work. 

To see the results you actually want, you’ll need to focus on getting the rest of your body in good shape. And it starts with your diet.

TRY THE BEST DIET FOR GETTING RID OF KNEE FAT

The best place to start is by eating clean. This means ditching processed foods, excess sugar, and eating plenty of lean protein, fresh veg, and healthy fats.

As Kim Kardashian’s PT says, “if it comes from the box, don’t eat it”. Instead of eating a prepackaged snack bar, opt for fresh vegetables and hummus or make your own snack bar without processed sugar. 

I have a free 7 day meal plan that will help you slim down your legs! You can download it below :)

But that’s not all! You’ll also want to eat right for your body type. 

UNDERSTAND YOUR BODY TYPE

Different body types tend to metabolize foods in different ways. This means some people have naturally high metabolisms and can eat whatever they want without putting on weight. Others put on weight if they have even a single cheat meal. 

There are three main female body types: endomorph, mesomorph, and ectomorph. 

Endomorphs tend to put on weight easily and have a hard time keeping it off. Mesomorphs tend to be athletic and their bodies change quickly with the right diet and exercise routine, but with the wrong one, they can quickly put on weight. Ectomorphs are naturally thin and find it hard to build muscle tone. 

No matter what your body type is, you need to focus on eating clean. The key is finding the right amount of calories and macronutrients for your body and fitness goals. 

You can find out your body type by doing my FREE body type quiz. :)

RELATED BLOG POST: LEARN WHAT ARE RECOMMENDED NUTRIENTS FOR YOUR BODY TYPE

lose knee fat body type

EXERCISE SMART

A good diet full of fresh unprocessed foods will help you keep the weight off, but it won’t do much to build lean muscle. To do that successfully, you need to exercise. 

LEARN WHAT’S THE BEST TYPE OF CARDIO FOR GETTING RID OF KNEE FAT

Cardio is a great way to help your body go through its fat reserves. But that doesn’t mean you have to go out on long runs or push yourself for hours on the treadmill. 

Walking, jogging, swimming, and boxing are all great options but if I have to choose I’d say that nothing works as good as walking.

THE KEY TO GETTING RID OF KNEE FAT IS WALKING

Walking is actually the best way to get rid of knee fat. Walking slims down your entire legs. With walking, you can’t choose exactly where in your legs the fat will decrease. But it’s usually from your problem areas.

So if knees are a problem area for you, walking a lot will likely help. For me personally, my problem areas are knees and inner thighs. And when I do lots of walking, these areas slim down the most.

Just make sure you’re working out according to your body type. Mesomorphs and endomorphs should try to do cardio 5-6 times a week. Ectomorphs need to get a cardio workout in at least 3 times a week.

Remember, don’t beat yourself up if you feel out of shape. Everyone has to start somewhere. The important thing is to get moving. As long as you stay consistent, you’ll get results!

RELATED POST: HOW TO GET LEAN LEGS: WHY YOU NEED CARDIO FOR FAT LOSS

BONUS TIP: To see results quicker, try fasted cardio or interval training.

RESISTANCE TRAINING

Cardio is only the beginning of your workout routine. You’ll also need to start building lean muscle and toning the muscle you have. Don’t worry—you don’t have to bulk up, but you do have to do some strength training exercises. 

If you’re worried about putting on too much muscle, bodyweight exercises are the best place to start. Bodyweight exercises will help you get lean and toned without causing any unwanted bulkiness.

Best of all, you don’t have to go to the gym. Try this workout to get started now! 

Bodyweight exercises are ideal for mesomorphs and endomorphs. Ectomorphs and women who don’t mind a bit more muscle can benefit from using weights. Both free-weights and weight machines are great for increasing strength.  

Keep in mind that you do need to get in resistance training sessions 3-4 times a week. This means you may have to combine cardio and strength training workouts sometimes. 

HIIT WORKOUTS

To speed up your metabolism even more and burn tons of calories fast, I also recommend HIIT training.

If your goal is to get rid of knee fat without making your thighs bigger in the process, I would avoid HIIT routines that have lost of squats and lunges – these will work your quads and make them bigger.

But you can definitely try one of my HIIT workouts that won’t add bulk.

GETTING RID OF KNEE FAT IS POSSIBLE

If you’ve been trying to figure out how to get rid of knee fat, you’re not alone. It’s tough, but it is possible. You just have to eat right, exercise, and pay attention to your body type. When you do, you’ll undoubtably see success!

Also, you can check out my 3 Steps to Lean Legs Program. I’ve designed it specifically for women who struggle to lose fat in their lower body. My program will help you lose extra body fat and get lean and toned legs without adding any unwanted bulkiness! :)

If you have any questions, feel free to ask! xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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4 comments on “Best Advice on How to Get Rid of Knee Fat”

    Nancy says:

    Are you exercises ok for someone with bad knees?

      Maya Vujanic says:

      Hi lovely,
      Most of our workouts are lower impact so you should be fine. The only workouts that could cause problems with your knees are running and HIIT. You can substitute running with power walking (just make sure it is a flat surface because an incline will bulk up your legs) and do workout that are not HIIT training.
      Hugs,
      Maya

    Khushi kesharwani says:

    Can I lose my weight in 2 months

      Tijana - Lean Legs Support says:

      Hi lovely,
      Thanks for reaching out! :)
      If you dedicate yourself to eating healthy, doing your cardio and exercising, yes you definitely can! Rachael’s program is a full-body program that will help you slim down your legs and upper body, lose belly fat and tone your whole body without adding any unwanted bulkiness. It lasts for 8 weeks and it includes a cardio plan, resistance training with short demonstration videos, and 2 meal plans with recipe ebooks (vegan and regular one).
      When it comes to fat loss, we all have some unhealthy routines that we could substitute with some healthy ones, it is all a matter of having a plan and sticking to it. xx
      Love,
      Tina