Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
The knees are typically not one of the first areas that come to mind when you think of problem areas. Usually, the stomach, thighs, glutes, and even the face take precedence when it comes to fat loss. But if you are someone struggling with knee fat, you know how burdensome it can be.
Many factors contribute to knee aesthetics. Most are genetic and out of our control. But, one thing we have some control over is how much body fat we have. Although we can’t specifically target the fat around the knees, we can take steps to lose fat all over, which will help eliminate knee fat.
If you struggle with knee fat, you have come to the right place.
In this article, we will go over:
- What causes knee fat?
- Will diet and exercise help you get rid of inner knee fat?
- How to get rid of fat around your knees
- Best exercise program for knee fat
- Best diet to lose knee fat
- How long will it take to fix fatty saggy knees?
Join our 12-week program with a focus on burning fat while keeping or even gaining that hard-earned muscle. We lay out what you need to do to achieve your goal physique...
What causes knee fat?
Knee fat is caused by the same thing that causes body fat anywhere else in the body: weight gain due to an abundance of calories.
When you routinely eat more calories than you need, it results in stored body fat. No matter where you store your body fat, whether it's chest fat, back fat, or a muffin top, it all comes down to calories in vs. calories out.
In terms of evolution, for most of human history, storing body fat was essential for survival. As humans, we didn’t always have refrigerators and cabinets full of food. In fact, it was common for early humans to go extended periods without anything to eat. The more body fat you had, the greater your chance of survival. As a response, the body became incredibly efficient at storing fat. Unfortunately, our DNA hasn’t yet caught up to the modern conveniences.
Genetics, body type, and sex play a role in where we store body fat, which is why everyone accumulates fat differently. Some people store more body fat in the stomach, while others store more body fat in the limbs.
What is the fat around your knees called?
So far, we have talked about fat knees in general. However, we need to cover a couple of specific categories of knee fat.
A common issue women have is called lipedema. With lipedema, fat accumulates irregularly beneath the skin across the lower body. Although lipedema doesn't only affect the knees, having excess knee fat is very common with this disorder.
The most significant sign of lipedema is having a considerable discrepancy between the upper and lower body. For example, your upper body could be relatively lean, while your lower body has far more fat accumulation. It is almost like you have two different bodies, as the legs look out of proportion to the torso. This can also make it incredibly difficult to find clothes that fit. It seems to run in families, so it is most likely a genetic disorder.
For treatment, diet and exercise help. Losing fat will reduce the fat deposits in the lower body and help alleviate the pain associated with the condition, making it essential to find a workout split you enjoy, include weekly cardiovascular exercise, and follow a healthy eating plan. Wearing compression garments on the lower body may help with minor lipedema. However, in the worse cases, liposuction may be the best option.
Another issue when talking about knee fat is infrapatellar fat pad syndrome. Although not an aesthetic problem, it is worth mentioning.
The infrapatellar fat pad is behind and below your patella. It is a cushion that separates the kneecap from the shin and thigh bones. If the fat pad becomes impinged, it can cause pain in the front of the knee. It typically develops gradually over time and sneaks up on you. Infrapatellar fat pad syndrome may be the culprit if you have swelling and knee pain.
Will diet and exercise help you get rid of knee fat?
The good news is a healthy diet plan filled with high protein low fat foods and exercise will help you reduce knee fat. The protocol for losing knee fat is similar to losing fat on any other body part. You must reduce your overall body fat percentage. Unfortunately, knee-specific exercises won't target knee fat or help you get lean knees.
The idea of specific exercises reducing localized body fat has been around for a long time. This phenomenon is called spot reduction. Despite its popularity in fitness circles, spot reduction has continuously come up short in research.
A recent meta-analysis looked at 13 studies and found localized muscle training did not affect spot reduction, regardless of the population's characteristics and the exercise program1. The researchers concluded that "the popular belief on spot reduction is probably derived from wishful thinking and convenient marketing strategies..."
That makes sense.
But, we don't need spot reduction to lose fat around the knees. We need a well-constructed diet and exercise protocol to lose fat over the entire body.
How to get rid of fat around your knees
As mentioned above, fat loss is about creating a calorie deficit. The best way to do that is through diet and a workout routine. Eating a calorie-restricted diet, performing resistance training a few days per week for added muscle tone, and including LISS cardio in your routine are foolproof methods for fat loss.
For more great information on fat burning, check out our article: What Is The Best Cardio To Burn Fat?
With that said, for extreme cases of knee fat, liposuction in the knee area to reduce knee fat may be an option. Liposuction is a standard cosmetic procedure to remove excess fat cells in specific body areas.
Liposuction targets small collections of fat that are difficult to reduce by diet and exercise alone. Knee liposuction is one area that may be of interest. The procedure is often done with liposuction of the legs to achieve a more aesthetic look.
Contrary to popular belief, liposuction does not replace diet and exercise. It works best when combined with a fitness program and healthy eating.
Join our 12-week program with a focus on burning fat while keeping or even gaining that hard-earned muscle. We lay out what you need to do to achieve your goal physique...
Best Exercise Program to Lose Knee Fat
Although spot reduction is not possible, a 2017 study found that leg workouts resulted in more fat loss for the lower body than upper body resistance training2. As such, we will emphasize leg exercises combined with low-impact cardio for the best knee fat-burning results.
One of the best training splits to build lean muscle is an upper-lower split. Upper-lower training is excellent for building muscle, gaining strength, and losing fat. Splitting the workouts into upper and lower-body-focused strength training exercises allows for optimal muscle recovery because your upper body rests on days your lower body is working and vice versa.
Since fat loss is the goal, perform four weekly cardio sessions for 30 minutes at a low to moderate intensity after every resistance training workout. With low to moderate-intensity cardio, you burn around 300 calories every thirty minutes3. The additional calories burned by cardio exercise can factor into your weekly deficit.
There are a few benefits to low to moderate-intensity cardio. For one, this style of cardio is less taxing. During low to moderate-intensity cardio, you can carry on a conversation or watch TV. Even though it is less demanding; it's still highly effective. Additionally, lower-intensity cardio saves the joints.
One issue many overweight people have is joint pain, especially during activity. If activity is painful, it becomes a Catch-22. You want to do cardio because you are overweight, but your joints hurt when you exercise.
If you have knee fat and experience joint pain, a recumbent bike workout may be perfect for you. A recumbent bike is a piece of equipment where you sit in a laid-back, reclined position. Recumbent bikes are often considered more comfortable than traditional upright bikes due to the larger seat, back support, and handles. More importantly, the pedals are in front instead of directly beneath the rider, which is low-impact on the joints.
Because they are joint-friendly and provide a great workout, purchasing one for your home is an effective way to have easy cardio access. Whether you're in the market for a budget friendly one or need one that will fit in a small space, our article on best recumbent bikes has something for everyone.
Other good cardio options that will also help burn fat include ellipticals, treadmills, or simply walking outside.
For cardio, pedal at a consistently low to moderate intensity for 30 to 45 minutes. Exercise at 60-75% of your max heart rate or about a 5/6 out of 10 on the RPE scale to perform moderate-intensity cardio. Use this as the top-end range. Start with 30 minutes at a low intensity, and add time and effort as needed.
Best Workout Routine to Lose Knee Fat
This workout includes 4 strength training and cardio sessions each week. If your body feels up to it, you can always add another LISS cardio session to your weekly regimen. If you have healthy knees and as your fitness continues to improve, you can even add 5 minutes of jumping rope to your routines for an extra lower body calorie burn.
Day #1: Lower Body & Core
- Back Squat: 4 sets x 8 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Leg Curl: 3 sets x 8-10 reps
- One Leg Dumbbell Calf Raise: 3 sets x 10-12 reps
- Cable Crunches: 3 sets x 10-12 reps
Cardio: 30 to 45 minutes on a recumbent bike, elliptical, or walking.
Day #2: Upper Body
- Bench Press: 4 sets x 8 reps
- Dumbbell Incline Press: 3 sets x 8-10 reps
- Dumbbell Row: 3 sets x 8-10 reps
- Cable Triceps Pressdown: 3 sets x 10-12 reps
- Barbell Curl: 3 sets x 10-12 reps
Cardio: 30 to 45 minutes on a recumbent bike, elliptical, or walking.
Day #3: Lower Body & Core
- Deadlift 4 sets x 6 reps
- Leg Press: 3 sets x 8-10 reps
- Split Squat: 3 sets x 8-10 reps
- Leg Press Calf Raise: 3 sets x 10-12 reps
- Plank: 3 sets x 30 sec
Cardio: 30 to 45 minutes on a recumbent bike, elliptical, or walking.
Day #4: Upper Body
- Overhead Barbell Press: 4 sets x 8 reps
- Machine Chest Press: 3 sets x 8-10 reps
- Chest Supported Row: 3 sets x 8-10 reps
- Lying Dumbbell Triceps Extension: 3 sets x 10-12 reps
- Dumbbell Curl: 3 sets x 10-12 reps
Cardio: 30 to 45 minutes on a recumbent bike, elliptical, or walking.
Best Diet to Lose Knee Fat
The first step in designing a diet to lose knee fat, or any body fat for that matter, is creating a calorie deficit. To do that, you need a way to calculate maintenance calories. As it sounds, maintenance calories are the number of calories your body requires to maintain weight.
The ideal method to find your maintenance calories is by tracking what you eat and your body weight daily and seeing if you are gaining or losing weight. If you are gaining weight, your maintenance is less than what you currently eat. If you are dropping weight, you are already in a deficit. And, if there is no change in your weight, your current calorie intake will represent maintenance calories.
If that sounds too time-consuming, don't worry. Below is a simple and effective formula to help you calculate your maintenance calories. Now, because it is a formula, it won't be one hundred percent accurate for everyone. But it will be close enough to get us in the ballpark.
Step one is calculating your basal metabolic rate (BMR), the number of calories your body requires at rest. Step two is factoring in activity. To calculate BMR for men, you'll take body weight in pounds multiplied by ten. For women, take body weight in pounds multiplied by nine.
Once you run these numbers, it's time for step two, which involves factoring in physical activity. If you are sedentary and not very active, use 1.2. On the other hand, if you work a manual labor job, are constantly moving around, or have an active job and are following a 7-day workout split on top of that, use 2.2. Most people will fall somewhere between 1.2 and 2.2.
To help put things in perspective, here is an example of a moderately active 160-pound woman.
- BMR: 160lbs x 9 [1440 calories]
- Activity Multiplier: 1.5 x 1440
- Maintenance calories: 2160
Theoretically, if the 160-pound woman consistently ate 2160 calories, it would result in no change in body weight.
For fat loss, we need to subtract from 2160 to create a calorie deficit.
One pound of fat equals about 3500 calories worth of stored energy, which means you need a deficit of 500 calories daily to lose one pound per week. You can lose weight faster or slower, but aiming to lose one pound per week is a good goal for most people.
Going back to our 160-pound woman, if we subtract 500 calories from her maintenance of 2160, we will get a daily calorie goal of 1660.
Calculate your macros for optimal weight loss
Once you have the calorie goal figured out, all that is left is to calculate your targets for macro counting. The macronutrients consist of protein, carbohydrates, and fat. For fat loss, macronutrient distribution is not as critical as long as you sustain a calorie deficit.
With that said, eat enough quality protein. Protein is not only critical for building muscle but losing fat, too. Research shows high protein diets promote feelings of fullness and improve fat loss4.
Aim for about one gram of protein per pound of body weight. If you struggle with consuming enough protein, finding a protein powder you like (we recommend these protein powders) is an effective way to up your intake while keeping your calorie count low.
As for carbohydrates and fat, it comes down to personal preference. As long as your calorie intake is where it should be and you consume enough protein, carbs and fats can fluctuate.
The majority of the diet should consist of lean protein, complex carbohydrates, plenty of fruits and vegetables, and a little healthy fat.
Sample Fat Loss Diet
Below is a sample fat loss diet. You don't need to eat this exact plan every day, but this is an example of how a day of eating could look. Feel free to mix and match different protein, carbohydrate, and fat sources based on your preferences.
- Breakfast: 4 eggs, 40 grams oats, and one medium apple
- Lunch: 4 ounces chicken breast, 145 grams cooked white rice, 100 grams broccoli
- Dinner: 6 ounces salmon, 6 ounces sweet potato, large green salad, and one serving of light salad dressing
- Snack: 150 grams light vanilla Greek yogurt, 32 grams peanut butter, and two plain rice cakes
The macro breakdown for this sample menu includes a total of 1715 calories, 135 grams of protein, 170 grams of carbs, and 55 grams of fat. If you are interested in a little more dieting flexibility, the Metabolic Confusion Diet may also be a good option for you.
Join our 12-week program with a focus on burning fat while keeping or even gaining that hard-earned muscle. We lay out what you need to do to achieve your goal physique...
How long will it take to fix fatty saggy knees?
How long it will take to fix fat knees depends on how much body fat you have overall. Unfortunately, your overall body fat percentage is probably pretty high if you have fatty knees. Expect it to take at least twelve weeks, possibly more.
The key is being patient and consistent. Most dieters fail not because they couldn't do it but because they couldn't stick to it long enough to reach their goals. Fat loss is not a race. Trust the process and stick with it for the long haul.
And as you prioritize exercise, you'll build muscle and stamina (which will enable you to start including HIIT in your routine), both of which will further speed up your metabolism.
Consistency is Key For Losing Knee Fat
Having fatty knees can be embarrassing. And although it can seem like an uphill battle, with a consistent diet and exercise program, you can reduce your total body fat, eliminating knee fat in the process. If you lift weights, do cardio, and eat well, knee fat will be a thing of the past sooner rather than later.
Related:
- Body Recomposition Losing Fat & Gaining Muscle Explained
- The Ultimate Diet & Workout Plan For Skinny Fat People
References:
- Ramirez-Campillo, Rodrigo & Andrade, David & Clemente, Filipe & Afonso, José & Pérez Castilla, Alejandro & Gentil, Paulo. (2022). A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction), including a systematic review with meta-analysis. Human Movement. 23. 1-14. 10.5114/hm.2022.110373.
- Scotto di Palumbo, Alessandro, et al. “Effect of Combined Resistance and Endurance Exercise Training on Regional Fat Loss.” The Journal of Sports Medicine and Physical Fitness, vol. 57, no. 6, 2017, pp. 794–801, www.ncbi.nlm.nih.gov/pubmed/28497942, 10.23736/S0022-4707.16.06358-
- AINSWORTH, BARBARA E., et al. "Compendium of Physical Activities: Classification of Energy Costs of Human Physical Activities." Medicine & Science in Sports & Exercise, vol. 25, no. 1, Jan. 1993, pp. 71–80, 10.1249/00005768-199301000-00011.
- Paddon-Jones, Douglas, et al. "Protein, Weight Management, and Satiety." The American Journal of Clinical Nutrition, vol. 87, no. 5, 1 May 2008, pp. 1558S1561S, 10.1093/ajcn/87.5.1558s.
Kyle Hunt
Author