When you think of losing weight, chances are you think about weight from the stomach – not how to lose fat knees! Maybe you’re thinking about the neck, or the arms… but on the whole, most of us are most concerned with the fat that sits around our middle and that bundles over our pants.
The truth is though, that fat can collect in a myriad of places and all of these can be as unpleasant and as distracting as one another.
For instance, fat around the knees might not sound like much, but it’s actually a problem that a lot of people face. Imagine wearing short shorts or a skirt and feeling that your ‘fat knees’ are making your legs look disproportionate or ugly! The same goes for fat on the thighs, or anywhere else on the legs for that matter.
If that’s how you feel, then read on and we’ll look at some of the things you can do in order to remove fat from your knees, your thighs, or other less obvious parts of your anatomy.
Rule One: There is No Such Thing as Targeted Fat Loss
Before we go any further, the first thing we need to make clear is that there is no such thing as ‘targeted fat loss’. What does this mean? It means that when you gain weight, your body will ‘add’ that weight in a completely random order. This is random, but it is also consistent seeing as it is determined by your genetics.
In short, some people will lose fat from their stomach first. Other people will lose it from their face. And other people still, will lose fat from their breasts/chest.
So if you are a ‘pear shape’ and you are someone who loses weight from their legs last (and if you’re reading this, then chances are you are), then it’s going to be harder for you to shift weight from your lower body… and that’s just the way it is. Sorry!
Simply then, any exercise that will burn fat, will eventually burn fat from your legs – it just takes longer for some people than others. There is no magic ‘trick’ to getting slimmer legs, you just keep running, jogging, and dieting until you change the part that you are hoping to.
The Best Ways to Lose Fat
But with that said, there are definitely some methods for losing fat that are better than others and that will therefore increase your chances of losing weight from the legs… not to mention everywhere else!
Here are some of the best options you can try:
- HIIT – This is ‘High Intensity Interval Training’ and is a type of training that sees you alternate between periods of intense, fast, sprinting, and periods of slower and more moderate jogging. This switching and changing will allow you to burn more fat, more quickly, than simply running at a consistent speed.
- IF – While we’re looking at acronyms… IF is ‘intermittent fasting’, which essentially means that you’re going to restrict your eating during certain days or during certain times of day. The most popular method is 16:8 or the ‘lean gains’ method, but other protocols also work well. Ultimately, this diet plan will encourage you to restrict your calories, though it might also have some other benefits.
- Supplementation – While there are a lot of useless products out there, there are some that can help you to burn fat more quickly and increase your metabolism. These include the likes of inositol, curcumin etc.
Why Building Muscle May be How to Lose Fat Knees
Keep in mind that if you want to know how to lose fat knees, it’s not all about getting rid of body fat. In fact, many people will make the mistake of focussing entirely on body fat when actually muscle tone is just as important.
When you create more toned muscle, this can reduce the appearance of cellulite by helping to stretch the skin and fat over the legs. At the same time, it also helps to increase your metabolism – seeing as fat is more metabolically active than muscle – which in turn will help you to lose weight faster across your body as well.
One of the best forms of exercise is ‘cardio resistance’ or ‘concurrent training’. Here, you are combining resistance training (pushing or pulling against a weight) with cardio (exerting yourself enough to raise your heartrate). When you combine these two, you actually burn more calories than cardio alone (because it is effectively just ‘harder cardio’) and you’ll also be able to increase your muscle tone in the process.
Combine this with a HIIT protocol (switching between high exertion and mild exertion) and put the focus of the movement on the legs. A great way to do this is with kettlebell swings: swing a kettlebell between the legs to build up the posterior chain strength (strength in the glutes, hamstrings, core). Do this with intervals of rapid, tiring exertion, and intervals of more gentle movement.
Running is also effective, as it will help to build more stabilizing muscles on the sides of the legs by the knees while also burning large amounts of fat.