{"id":24321,"date":"2020-02-10T01:00:04","date_gmt":"2020-02-09T21:00:04","guid":{"rendered":"https:\/\/www.rachaelattard.com\/?p=24321"},"modified":"2025-11-11T17:14:07","modified_gmt":"2025-11-11T07:14:07","slug":"how-to-get-rid-of-knee-fat","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/how-to-get-rid-of-knee-fat\/","title":{"rendered":"How to Get Rid of Knee Fat"},"content":{"rendered":"\t\t
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I don’t get this question as often as I get asked how to lose inner thigh fat <\/a>or slim down muscular thighs<\/a> but every now and again you lovelies ask me how to get rid of knee fat.<\/p>\n\n

So, I thought it would be a good idea to answer that question in a blog post.<\/p>\n\n

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.<\/p>\n\n

What Causes Knee Fat<\/strong><\/h2>\n\n

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

It\u2019s caused by a number of factors.\u00a0<\/p>\n

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Aging<\/strong><\/h3>\n\n

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.<\/p>\n\n

Unfortunately, this is a normal part of getting older. It happens to everyone, just not always to the same extent.\u00a0<\/p>\n\n

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

Putting On Weight<\/strong><\/h3>\n\n

With time, our metabolism slows down<\/a>. That means that our body isn\u2019t burning through calories at the same rate.<\/p>\n\n

In most people, this causes weight gain and that added fat can get distributed into different parts of your body\u2014your knees included.<\/p>\n\n

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

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\"knee<\/figure><\/div>\n

Lack of Exercise<\/strong><\/h3>\n\n

Sometimes, knee fat isn\u2019t fat at all. It\u2019s muscles that aren\u2019t toned up or strengthened. For most people, this becomes an issue after an injury. With muscle tone<\/a>, it\u2019s a \u201cuse it or lose it\u201d deal.<\/p>\n\n

If you don\u2019t work that part of your body out and focus on building strength, you\u2019re going to see less definition and more sag.<\/p>\n\n

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<\/a> in your routine.<\/p>\n\n

Too Much Exercise<\/strong><\/h3>\n\n

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.\u00a0<\/p>\n\n

How To Get Rid Of Knee Fat<\/strong><\/h2>\n\n

Unfortunately, there\u2019s 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\u2019t really work.\u00a0<\/p>\n\n

To see the results you actually want, you\u2019ll need to focus on getting the rest of your body in good shape. And it starts with your diet.<\/p>\n\n

Try The Best Diet For Getting Rid Of Knee Fat<\/strong><\/h3>\n\n

The best place to start is by eating clean<\/a>. This means ditching processed foods, excess sugar, and eating plenty of lean protein, fresh veg, and healthy fats.<\/p>\n\n

As Kim Kardashian’s PT <\/a>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<\/a> without processed sugar.\u00a0<\/p>\n\n

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

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