How do I get rid of the fat above my knees. 8 Easy Tips
Did you know there’s a fat layer just above your knees? It’s called subcutaneous fat, and it can be stubborn — especially if you have apple-shaped thighs (that’s fat on the hips and upper thighs). If you have thick thighs or excess fat around your knees, you may get self-conscious in short skirts or shorts. Are you wondering How do I get rid of the fat above my knees?
That’s why so many women focus on losing that fat above their knees. But don’t fret; it is possible to shrink that area and pockets of fat no matter your shape or size. The key is focusing your efforts on the right areas.
So How do I get rid of the fat above my knees ? Read on for our tips…
What causes knee fat?
Knee fat is one of those problems you just don’t want to see. It can make you feel self conscious about your legs and it can stop you from doing things you love. But what exactly causes it and how do you fix it?
The accumulation of excess knee fat and fatty deposits can be caused by a variety of factors, including weight gain and age. However, hormonal changes, specifically during pregnancy and menopause, are often responsible for the increase in fatty tissue around the knees.
This is because certain hormones stimulate the production of insulin, which increases the amount of fat cells in the body.
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Certain areas of our body, particularly the knees and thighs, have a high concentration of insulin receptors, meaning that they absorb more insulin than other parts of the body. As a result, the knees and thighs tend to accumulate more fat than other parts of the bodies.
For some people, knee fat can mean never wearing swimsuit, shorts or skirts above the knees again.
Luckily there is something you can do about it.
What is a knee fat pad?
A knee fat pad is a large patch of adipose tissue located just above the kneecap. This area tends to become enlarged due to excess weight gain over time.
As you age, you are more likely to develop a knee fat pad because there is less muscle mass surrounding the kneecap.
Knee fat pads can cause pain during exercise, especially running. They can also lead to joint stiffness and even arthritis. If left untreated, a knee fat pad can grow into the kneecap itself, causing it to protrude outward. Surgery may be needed to remove the knee fat pad.
8 Tips for losing knee fat – fast
Losing the fat above your knees requires targeted exercises and a strategic diet plan. Here are 8 tips to get rid of the fat above your knees for good!
1- Cardio and strength training
To get rid of fat above your knees, you must do both cardio and strength train. This will address your entire leg, including the knees. Cardiovascular exercises will target your quadriceps, the large muscles on the front of your thighs.
Strengthening the muscles in that area will help you burn more calories even when you’re not working out. That way, you’ll see results in both your knees and above your knees. Stronger legs will also help you stand taller and reduce knee pain caused by having too much weight above your knees.
2- Strength train your legs
If you want to lose the fat above your knees and change your overall leg shape, you should work your hamstrings and glutes. These are the muscles that are responsible for the shape of your legs. Hamstring curls, single-leg glute bridges, and standing leg curls are a few exercises that will help. During your workouts, try to avoid higher reps, as they are not good for fat loss. Instead, do 2-3 sets of 8-12 reps for each exercise and you will see results.
3 – Don’t miss breakfast
If you want to get rid of the fat above your knees, don’t miss breakfast. It’s one of the best ways to lose fat in your lower body, including around your knees.
Eating a healthy breakfast will help you boost metabolism and set yourself up for success the rest of the day. A healthy breakfast will help you lose the fat around your knees.
And not just that — it will also help shrink your waist, improve your mood, and boost your energy levels. That’s why it’s called the most important meal of the day!
Just make sure that you avoid sugary cereals. Opt for protein instead. Omelettes or salmon are a great start to the day.
4 – Eat protein at every meal
Losing fat above your knees requires a strategic diet plan. Eat protein at every meal to build muscle and lose fat. A recent study found that people who consistently ate more protein had less fat in the lower body, including the knees.
A higher-protein diet is also beneficial for your overall health. It can help you prevent diseases and improve your immune system as well as stopping cravings. A protein-rich diet is also great for weight loss. Studies have shown that you lose more fat when you eat protein-rich meals instead of carbohydrate-rich ones.
5 – Prepare for cardio with weights
One of the best ways to lose fat above your knees is to do cardio before you lift weights. This will help you burn more calories during your workout. If you do cardio before strength training, you’ll start your workout fatigued and end it feeling even more exhausted.
On the other hand, if you do weights before cardio, you’ll have more energy during your cardio session. If you do cardio after strength training, you may increase muscle breakdown. This means you’ll break down more muscle while doing cardio.
However, if you do weights before cardio, you’ll boost muscle growth while doing cardio. This will help you lose fat around your knees even faster.
6 – Stretch after your workouts
If you want to get rid of the fat above your knees, you must do stretches after your workouts. Stretching will improve your flexibility and prevent injuries. It will also help you stay active for longer and burn more calories.
Stretching also improves blood flow, which delivers nutrients to your muscles more efficiently. This helps you recover faster and reduces post-workout soreness. Doing these exercises will help you lose fat around your knees. You can also incorporate a few static stretches like the butterfly stretch, which is great for the inner thighs.
7 – Get Enough Sleep
Getting enough sleep is essential for losing fat above your knees. Sleep is vital for your brain and body. During sleep, your body repairs itself and recovers from the stress of the day.
Getting enough sleep will also help youlose weight. Research has shown that people who slept fewer hours lost more weight than those who got eight or more hours of sleep each night. Sleeping too little also increases your appetite and cravings for unhealthy foods.
8 – Avoid sugar
Sugar is one of the worst things you can consume because it raises insulin levels. Insulin is a hormone that controls how much fat your body stores. Eating sugary foods causes your body to store more fat. This makes it harder to lose fat around your knees and belly.
Instead, focus on eating fruits, vegetables, lean proteins, nuts, seeds, and legumes. These are all low in carbohydrates and high in fiber. They’re also packed with vitamins and minerals too which help with optimum nutrition.
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WHAT CAUSES KNEE FAT?
Knee fat is one of those things that seems like it shouldn’t exist. But, it does. And, it’s actually quite common. In fact, according to research done by the American Academy of Orthopaedic Surgeons, about half of women over 40 have some degree of knee fat. “The majority of people don’t realize that there’s something called ‘knee fat,'” says Dr. David Katz, MD, director of the Center for Sports Medicine at Boston Medical Center. “But, it’s really easy to see.”
So, what exactly is knee fat? Basically, it’s excess skin around the knees. It develops because our bodies naturally produce extra amounts of collagen during pregnancy and while nursing. As we age, however, our body doesn’t make enough collagen, causing the skin to thicken and sag. This often happens around the knees, especially above the kneecap.
In general this abnormal accumulation fat is caused by body weight increases and simple weight gain
There are several different types of knee fat, each with its own cause and treatment. Here’s a look at the most common ones.
1- AGING IS THE MOST COMMON FACTOR IN saggy knees
The most common factor behind skin sagging is aging. A lot of people don’t realize how much the skin around their knees changes over time.
Most of us notice wrinkles forming on our faces, but what about our knees? Our knees are often overlooked when it comes to looking good. But, like the rest of our bodies, our knees starts to lose elasticity as we age.
While there isn’t a way to stop the process, you can take steps to minimize the effects. By eating well and exercising regularly, you’re helping your body maintain healthy levels of nutrients and keeping yourself hydrated. You’ll also want to avoid smoking, drinking too much alcohol, and avoiding harsh chemicals. These things all contribute to dryness, which leads to skin sagging.
2 – LACK OF EXERCISE
Muscle tone is defined as the degree of firmness or softness of a particular area of tissue, like your biceps or quadriceps. Tone is measured on a scale of one to 10, where one represents very little tone and 10 represents extreme tone. When you talk about “tone,” you’re usually referring to muscle tone, which is the amount of firmness in your muscles.
When we talk about “building tone,” we’re usually talking about improving the overall appearance of our bodies. This includes increasing the size of our muscles, reducing the amount of excess skin around our thighs and arms, and making sure our stomachs aren’t hanging over our jeans.
But here’s the thing: Muscle tone is different from fat. While both are denser tissues, muscle contains a lot more water than fat does. So even though you might have some extra fluff under your chin or around your waistline, it’s still largely composed of water. As a result, it weighs less than the same volume of fat.
First, make sure you’re eating enough calories. Second, focus on lifting weights three times per week to increase your muscle mass. Finally, make sure you incorporate cardio into your routine every day to burn off those calories.
Finding an exercise routine that works for you is key.
Is there a medical procedure to get rid of knee fat?
Knee fat is unsightly, especially around the kneecap where it bulges outwards. This unsightly fat can cause pain and discomfort during exercise and walking.
Non-surgical treatment works well for this kind of fat.
Effective treatment options include CoolSculpting. The CoolSculpting procedure can help you lose this excess fat and get rid of those annoying lumps under your kneecaps and around your knee joint.
The applicator is specially designed to target the area just above the kneecap. It uses thermal technology to freeze the fat cells without damaging surrounding tissue. You don’t even feel the application unlike traditional liposuction. After 3 months, you’ll notice visible changes in the shape of your knee.
There are not really any surgical options for getting rid of fat knees. Non invasive procedures work better than surgical procedures to remove fat deposits.
Conclusion : How do I get rid of the fat above my knees?
If you have thick thighs or excess fat around your knees, you may get self-conscious in short skirts or shorts. That’s why so many women focus on losing that fat above their knees.
The key is focusing your efforts on the right areas. Cardio and strength training, eating protein at every meal, and stretching after your workouts as well as losing overall body fat to achieve a healthy weight are just a few ways to get rid of the fat and loose skin above your knees.
Once you work on your nutrition and lifestyle you will be able to control your knee fat accumulation and get rid of unwanted fat cells
FREE BELLY FAT WEIGHT LOSS GUIDE
Do you feel like you’ve been struggling to lose weight for years, no matter what you do?
You’re not alone. A lot of women find it hard to lose weight as we hit midlife. But the good news is that there are solutions that work – and the Belly Fat Solution Challenge is one of them.
This FREE guide has been specially designed for women over 40, so it takes into account all the unique challenges we face when trying to lose weight and belly fat. It’s will set you off on the right path to weight loss so you can start seeing results right away.
DOWNLOAD THE FREE GUIDE TODAY BY CLICKING THE BUTTON
“Medical Disclaimer: I am not a doctor. This article is for informative purposes only. As always, our content is strictly informational and shouldn’t be considered medical advice.”
Helen
