Knee Fat: How To Get Rid Of Fat Knees?

Do you want to wear those skirts or shorts, but your knee fat is holding you back? That’s not a good feeling, but you don’t have to live with that stubborn fat around your knee. 

Knee fat is normal, although it may not be discussed as frequently as belly fat, but it is present and a common concern for people who feel underconfident in various clothing styles due to this. 

This blog has all you need to know: from what fat on the knee is to its causes, and all the methods you may try to get rid of it. Specially check out the professional treatments to see dramatic and quick results.

Let’s get into the details. 

What are Fat Knees?

Knee fat is the excess fat that accumulates around the front or inner sides of your knees. Everyone has some fat around there (since it’s a natural body part), but some people’s bodies tend to build up more fat due to genetics, lifestyle, or hormonal fluctuations. It’s harmless, but it may affect how the legs look.

What Causes Fat Around The Knees?

There are a number of reasons why you may have excess fat around the knees. Here’s the lowdown:

1. Your Genes

Your genes decide a great deal about your shape and how you store fat. If your relatives store fat in the lower part of the body, including the knees, you may also be at risk.

2. Hormonal Ups & Downs

Hormones, particularly oestrogen, can affect fat storage in women. As hormones change with age, pregnancy, or menopause, the body can start to retain fat around the thighs and knees.

3. Advancing Age

With ageing, the skin becomes less firm and  muscles may become less toned. This can lead to sagging and a less-defined knee region, even when your weight hasn’t changed much.

3. Being Lazy, i.e., Lack of Movement 

If you stay seated for a long time or don’t shift your lower body as much, the muscles in and around your knees can lose strength, and fat may become more noticeable.

4. Weight Gain

Overall body fat gain caused by a poor diet or lack of exercise can cause fat to be deposited around the knees.

5. Muscle Imbalance

If the leg muscles are not as strong, it can result in poor alignment or posture, making the knee region appear larger than it is.

Now that you know why knee fat builds up, let’s see how do you lose knee fat naturally.

Can You Get Rid of Fat Around Knees?

Yes, it’s possible to reduce knee fat, but it doesn’t happen overnight and can’t be targeted directly. Knee fat is typically part of overall body fat, so as you lose weight, your knees can also slim down. 

Genetics, hormones, and ageing can all affect how fat sits around the knees, but with a consistent routine and the right support, the area may become more toned and defined over time.

Let’s explore treatments to get rid of fat knees and regain your confidence.

Non-Surgical Treatments to Get Rid of  Knee Fat 

Now you know how to get rid of fat knees if natural methods and workouts are not helping? Here’s when professional treatment may be helpful. These procedures target the knee area and help remove fat, providing dramatic yet long-lasting results. 

They include:

1. Fat Dissolving Injections

Fat Dissolving Injections is the non-surgical treatment and involves injecting a solution (most often deoxycholic acid) to dissolve fat cells in the skin. It’s directly injected into the knee region, and the body naturally eliminates the fat over time. Effects are visible within weeks, and several sessions may be required. 

2. BodyJet Liposuction

BodyJet liposuction is a minimally invasive technique of liposuction that utilises water pressure to loosen and extract fat. It is gentle, accurate, and ideal for sensitive areas such as the knees. The healing time is less than in traditional liposuction, and results are typically noticeable within a few weeks.

3. BodyTite

BodyTite combines radiofrequency-assisted lipolysis to dissolve fat and simultaneously tighten skin. It’s perfect if you have both resistant fat and loose skin on the knees. It also induces collagen growth, improving the overall appearance of the skin.

4. CoolSculpting

CoolSculpting is a non-surgical fat-freezing treatment that can help reduce stubborn fat around the knees. It works by targeting and freezing fat cells, which are then naturally removed from your body. It’s ideal for those looking to contour the knee area without downtime.

9 Effective Ways to Get Rid of Knee Fat at Home

Although there is no magic wand to reduce the fat in your knees, healthy habits taken together may trim and firm the area with time.

1. Focus on Overall Weight Loss

Knee fat won’t disappear by targeting the knees alone. You’ll need to burn fat throughout your body. This means following a calorie-controlled diet, drinking plenty of water, and limiting sugary or processed foods. This tip may also help you get rid of flabby arms.

2. Stick To Healthy Eating

Stick to meals that include lean protein, fibre-rich veggies, whole grains, and healthy fats. Cutting back on salt also helps reduce water or fluid buildup around the legs and knees, making your knees look less puffy/ 

3. Avoid Crash Diets

Speed diets can cause you to lose weight fast, but they result in the loss of muscle and loose skin, particularly at joints such as the knees. Slow and steady is a much healthier option.

4. Exercise To Lose Knee Fat

Exercises like squats, lunges, cycling, and jumping rope may help. Although you cannot spot fat reduction, these exercises help tone the muscles around the knees and make them firm, while reducing puffiness.

• Lunges

Lunges work the quadriceps and hamstrings, the key muscles that surround your knee. Step one foot forward and drop your body down so that both knees bend at 90-degree angles. Repeat 10–15 times for each leg. You can increase the intensity by adding weights over time.

• Squats

Squats are excellent for the thighs, glutes, and knee region. Stand shoulder-width apart with feet and slowly lower yourself into a seated position in a chair. Your back should stay straight, and your knees should be aligned with your toes. Do 12–15 reps in three sets.

• Jumping Rope

Jumping rope or skipping is an excellent calorie-burning exercise that tones the legs quickly. Begin using short intervals with soft landings to prevent putting too much stress on the knees.

• Brisk Walking

Brisk walking may be underappreciated, but it is highly effective. A 30-minute daily brisk walk can burn calories and mildly develop or tone your leg muscles.

• Cycling

Whether you’re cycling outdoors or in your garden on a stationary bike, cycling engages your thighs and calves, indirectly contributing to slimming down your knees as well. Start from 15 minutes a day and increase the time according to your endurance. You may start seeing the results within a month.

• High Intensity Interval Training

Alternating short periods of vigorous cardio with rest can be useful in overall fat loss, contributing to burning off the hard-to-lose fat spots like the knees. You can try squats or lunges in a high-intensity interval training (HIIT) manner.

5. Move More Throughout The Day

Every day, movement maintains metabolism in high gear, and muscles are active. Any activity, such as walking, using the stairs, or exercising at home, makes a difference. You may burn a few extra calories with these little tweaks. 

6. Keep A Good Posture

Poor posture may increase the appearance of fat in the knees. Stretching, Pilates, and yoga can straighten out your posture and make your legs appear slimmer.

7. Get Enough Sleep

Sleep deprivation disrupts hormone levels, specifically those that regulate appetite and fat storage. So, try to have at least 7-8 hours of quality sleep. It will help regulate your hormones, keeping fat from building up.

8. Manage Stress

Chronic stress raises cortisol levels, a stress hormone, which can stimulate fat storage in the lower body. Deep breathing, walking, meditation, and technology downtime at night may all assist.

9. Stay Consistent With Your Efforts

If you are already following all the above-mentioned tips, it’s essential to stick to them. You may not see results yet, but your consistency will pay off. Stay patient to see the results. 

When to Consider Professional Help?

You might consider these professional treatments to get rid of fat on your knees if:

• If  you have already tried home methods and they show little to no change
• If knee fat is combined with sagging skin
• If you want faster, more targeted results

Always choose a qualified aesthetic doctor who can assess your knees and suggest the best treatment plan.

Say Goodbye to Fat Knees & Wear Whatever You Want.

Now you know how to lose fat around your knees. From natural tips like staying active, eating healthily, and maintaining good posture to working out, all require your commitment and effort. They may sometimes show little to no results. But you don’t have to lose hope. Professional treatments may help you achieve the results you want quickly, non-surgically, and dramatically-all that you need. 

The key is to find an expert medical professional who can assess your knees, discuss your concerns, and recommend a treatment that suits your needs. 

If you’re in Leeds and ready to take the next step, book a consultation with our specialists to explore whether Fat Dissolving Injections or BodyJet is right for you.

FAQs

1. What are fat knees called?

They’re often just called “knee fat” or “fat pads around the knees.” There is no special medical term for them.

2. What do fat knees look like?

Fat knees appear puffy or bulky, with an accumulation of soft tissue around or above the kneecap.

3. Why do my knees look lumpy?

Lumpy knees can be caused by fat buildup, swelling, or loose skin. Sometimes it’s just how your body stores fat.

4. Is knee fat lipedema?

Not always. Lipedema is a medical condition characterised by the accumulation of painful fat, typically in the legs. If you’re unsure, it’s best to check with a doctor.