How to remove fat from the knees

If you don’t feel completely comfortable with your knees, you’ve come to the perfect article for you. Fat has the ability to accumulate in different areas of our body, including the knees, giving them excessive volume and a swollen appearance that can be accompanied by cellulite. If you have fat knees and you want to combat excess fat in that area effectively, we will explain how to do it with some simple tricks.

Say goodbye to a sedentary lifestyle and don’t let inactivity take its toll on your knees and turn them into an aesthetic problem. Do you want to get going? we explain how to eliminate fat from the knees with exercises and some tricks that you can put into practice on a daily basis.

Table Of Content

1. Why do I have fat knees?
2. Change your eating habits
3. Go out to walk
4. squats
5. backward lunges
6. side lunge
7. high-intensity exercises
8. Treatments to remove fat from the knees

Why do I have fat knees?

Having fat or swollen knees is generally due to the existence of localized fat in this specific area of ​​the body. But it is important to bear in mind that it is not only a problem linked to being overweight or obese, since there are bodies with an ideal weight that have an accumulation or excess of fat in localized areas, such as the case of the knees.

Thus, fat knees appear as a result of a concentration of fat cells in the knee area, both on the inside and outside. But what is this accumulation due to? It can be a genetic or hormonal problem or, usually, due to factors of a sedentary lifestyle and inactivity. Changing your lifestyle and performing specific exercises will help you reduce cellulite on your knees and show off more stylized legs, so if you want to get down to work to change those areas of your body that you don’t like, we help!

Change your eating habits

If you have wrinkles on the knees caused by cellulite in this area of ​​the body and you want to remedy it, it is important to adopt healthy habits such as improving your diet and reducing as much as you can the consumption of refined sugars, processed foods, refined flours or saturated fats. Design your daily menus based on fruits, vegetables, proteins and wholemeal flours and keep in mind the following points:

Less salt = less cellulite

Are you wondering how to remove fat from the knees quickly? The first step, and the one that will give your body the biggest change, is to reduce your salt intake. Salt causes fluid retention, one of the main reasons why fat accumulates in certain areas of the body, so if you want to reduce your knees with fat as much as possible, you will have to reduce the amount of salt in your dishes, in addition to avoiding precooked products.

No more fried and greasy

Another fundamental point to have a healthy and balanced diet and help combat the accumulation of localized fat is to reduce the intake of fried foods, fats, processed foods, industrial pastries and snacks. Always opt for healthier versions and start cooking more grilled, grilled, baked or steamed. After a few days, you will see how the cellulite on the knees begins to disappear.

Increase water intake

Increasing the water we drink daily is also important to avoid fluid retention and, consequently, the possible appearance of cellulite on the knees. In addition to the daily intake of 1.5-2 liters of water, we encourage you to include green tea and coffee in your diet, always with moderate consumption, since caffeine and theine have an accelerating power that helps to burn the body fat faster. If you want more information on How to prevent fluid retention.

Go out to walk

If you are wondering how to remove fat from the knees, you should know that this is the most effective and safe solution that exists (even more so than the treatments to remove fat from the knees, which are often very aggressive). As we have pointed out before, the key to saying goodbye to fat knees is to avoid a sedentary lifestyle and get moving, so walking is an ideal activity.

Walking daily, for a minimum of 40 minutes, will help keep your body in good shape and will also provide great health benefits (increased resistance, oxygenation of the cells, strengthening of the muscles, etc.)

How to remove fat from the knees - Go for a walk


You are on a diet, you are moving, you have begun to put aside a sedentary lifestyle… but how can you get rid of the localized fat accumulated in the knees more quickly and effectively? The answer is simple: through exercises to slim your knees that allow you to tone your legs to gain muscle. Among the most recommended exercises to lose legs to work the knees, the squats stand out:

  1. Standing tall, spread your legs slightly apart until they are parallel to your shoulders.
  2. Keep your back straight at all times, without straining your neck.
  3. Bring your hands together in front of your chest so as not to push yourself off with them and to keep your back straight.
  4. Then it starts to descend. She slowly lowers her buttocks, flexing her legs as if you were going to sit on a chair.
  5. When you reach the bottom, go back up, with your back always straight and making force only with your legs and buttocks to stimulate the muscles in those areas.

Perform sets of between 15 and 20 repetitions of the exercise daily and, in a few days, you will notice the difference. If you want a more detailed step-by-step on How to do squats correctly at home, keep reading this other link.

How to remove fat from the knees - Squats

backward lunges

Another of the best exercises to slim your knees is this, since you can do it without using extra materials. It is an exercise that is performed standing up and that consists of bringing the leg back with wide and large strides. Take note to perform the exercise properly:

  1. Position yourself in a large space to be able to perform the exercise comfortably.
  2. Standing and always with a straight back, start by bringing one of your legs back.
  3. The one in front should be well supported and flexed as a point of support.
  4. The leg that is striding backward should have a good opening, so support the tip of the foot and kneel, without touching the ground.
  5. After this pushup, return to the starting position.

To notice the effects of this exercise, perform 10 to 15 repetitions with each leg. Remember that, while you do the exercise, it is essential that you use your legs and buttocks to work those muscles and not damage other parts of your body. If you want to take advantage of this exercise to also work your upper body, don’t miss this article on How to do lunges with dumbbells correctly.

How to remove fat from the knees - Back lunges

side lunge

The last variety of stride exercises is the lateral stride, perhaps the most complex to perfect but, without a doubt, the most effective and with which you will see results sooner. In this case, the leg splits will be done on both sides, so follow this step by step:

  1. Choose a space large enough to be able to do the exercise comfortably.
  2. Start standing up, as always, emphasizing that your back is very straight.
  3. Move one of your legs to the side and keep it fully stretched.
  4. The supporting leg, on the other hand, should be bent to help you maintain your balance and put stress on the joint.
  5. Lower your body slightly, supporting it on the bent leg and making force with your legs and buttocks.
  6. Then slowly return to the starting position before repeating the movement.

Once again, for the exercise to give good results in less time, we recommend you perform between 10 and 15 repetitions with each leg.

How to remove fat from the knees - Side lunge

high-intensity exercises

To reduce the percentage of body fat in your legs and knees, but also in the rest of your body, we advise you to do some high-intensity exercises. In this sense, we encourage you to carry out cardiovascular activities that make you sweat and burn calories, although you should consider that they are more complex exercises that we recommend only to more active people.


HIIT workouts (high-intensity interval training) are useful and highly recommended for losing weight, burning fat and toning muscles. You can do sessions of approximately 45 minutes to notice all its effects. During the training you will have to perform blocks of exercises and take breaks of 20 to 30 seconds between series and series. If you are interested, you cannot miss this article on How to do a HIIT workout at home for beginners.


If you like running, running is the ideal exercise to help you burn fat and change your lifestyle. To make the training more effective, you can do sets of speed and resistance with short breaks in between. For example, you can jog for 5 minutes and do a 1-minute sprint to increase the intensity. Works! In this other article, we explain how to run well.

How to remove fat from the knees - High intensity exercises

Treatments to remove fat from the knees

If despite performing these exercises and following these tips, cellulite on the knees is still a problem for you, you can consider other treatments to eliminate fat from the knees. Are you wondering how to remove fat from the knees effectively and through medical treatments? These are the most recommended and popular:

  • Knee liposuction: this is a type of surgery that consists of vacuuming the accumulated fat in the knees with great precision to give a harmonic shape to the contour of the leg.
  • Lipolaser: procedure similar to the previous one but safer and less aggressive that consists of using laser technology to undo fat deposits in specific areas of the body.
  • Carboxytherapy: a technique that uses CO2 infiltrations to eliminate the accumulation of fat in small areas.
  • Body mesotherapy: this technique is also worth mentioning, a treatment that consists of applying injections with small amounts of natural extracts, pharmaceutical products and vitamins to promote weight loss in certain areas.

Now that you know how to get rid of fat from your knees, We recommend you always try exercises to slim your knees and natural remedies first, because despite taking more time, they are very effective and safer solutions.

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