Getting Rid of “Fatty Knees”
Having fatty knees is not as serious as having fat in the abdominal area because it is away from your major organs. However, this frustrating aesthetic quality tends to drag down your self-confidence levels. The good news is, you can melt this fat away by being disciplined and open to making lifestyle changes. Your overall objective is to promote full-body weight loss and work the muscles close to your knees.
Lower your caloric intake to create a deficit. When you have a caloric deficit, your body will burn stored fat for energy and your knees will slim down. Determine your starting intake by tracking your calories for a full day, then cut back by 500 to 1,000. This will cause you to lose about 1 to 2 lbs. a week.
Select foods that are high in nutrient value and eat four to five times during the day. Eating frequently will keep your appetite under control and increase your resting metabolic rate. Eat your first meal as soon as you wake up to kick-start your metabolism, and proceed to eat every two to three hours the rest of the day. Sliced turkey breast on a whole wheat bun with lettuce, tomato and low-fat mayonnaise is an example of a healthy meal option.
Pick a type of cardio that involves your legs and perform it on a regular basis to lose weight. The American College of Sports Medicine notes that it may take 60 to 90 minutes of cardio performed five days a week to experience weight loss. Be on the safe side and follow these guidelines. Choose a form like running, brisk walking, stair climbing, spinning, elliptical training or rowing. Work out in smaller bouts during the day to accumulate your time if you have a busy schedule.
Train with weights two or three days a week to increase muscle mass and leg definition. Adding muscle will increase your resting metabolic rate. Perform exercises that target the muscles that surround the knees, such as squats, step ups, lunges, leg extensions and leg curls. Aim for 10 to 12 reps, do four or five sets, and work out two or three days a week.
Execute proper form with your leg training. Move through a full range of motion and use good body mechanics to ensure that you fully tax your muscles. For lunges, stand with your legs in a staggered position. Keep your abs tight and back straight as you bend both knees and lower your body down. Stop when your knees form 90-degree angles, rise back up and repeat. Hold dumbbells at your sides to increase the resistance.