How to lose weight in the knees?

Every part of the body can be prone to complexes. We often talk about the thighs, buttocks or chest, but much less about the knees. Yet many women hate their knees, which they find a little thick, even downright plump. Discover the factors favoring this very localized volume gain and the solutions for losing weight in the knees.

Why do we have fat on the knees?

The accumulation of fat in the knees can affect all women, including the thinnest. It is not necessarily associated with being overweight and can be caused by other factors.

1- Heredity

The genetic factor plays an important role in the appearance of fat in the knees. Indeed the number of adipocytes (subcutaneous fat cells) and their location is hereditary. Thus we often “inherit” the morphological characteristics of our parents. Furthermore, veno-lymphatic insufficiency, which may explain the thick appearance of the knees, is also a hereditary characteristic.

2- A bad lifestyle

A sedentary lifestyle , coupled with a diet that is too rich and/or too salty can explain the appearance of fat in the knees. To these two causes can be added contributing factors, which often consist of bad habits:

• Cross your legs when seated
• Prolonged sitting position
• Static position with trampling – in the context of work, for example
• Wearing clothes that are too tight
• Prolonged and recurrent exposure of the legs and knees to heat sources
• Smoking causing poor veno-lymphatic circulation

Thus, a poor general lifestyle can lead to very localized fat deposits around the knees.

3- Water retention

Water retention is a fairly common phenomenon, but the inconveniences are not negligible. It is in fact an abnormal infiltration of water in the subcutaneous tissues, often associated with lymphatic insufficiency, which leads to edema. Earth’s gravity causes these swellings to be more concentrated on the lower body: ankles, legs and knees. Thus a thin woman but suffering from water retention may present large knees, swollen on either side of the kneecaps. It is not then a question of fatty deposits, but rather of water “stuck” in the tissues. This is called lymphedema.

4- Hormonal changes

Hormonal fluctuations, and particularly those occurring during menopause, can have consequences on the quality of the skin. Indeed, menopause is often synonymous with sagging skin. The subcutaneous connective tissue tends to sag, while the elastic network of the skin is less toned (lower collagen production with age). Also, the skin of the thighs loses elasticity and firmness. By ptosis effect, the knees will then tend to thicken.

5- The case of lipedema

Lipedema is a syndrome still poorly understood, but easily detectable. It is manifested by numerous clinical signs, such as an uneven distribution of fat, fragility of the venous network and joint flexibility. The person affected notices a deformation of the hips, thighs, knees and legs, going crescendo over the years. Fat accumulates abnormally in the lower body, giving the legs a “pole” appearance (with thick knees), despite a controlled weight and a slender figure. There is currently no definitive treatment for the syndrome, but it is nevertheless possible to implement lifestyle and dietary measures and additional treatments.

How to slim your knees?

Chubby knees can be a source of crippling complex. The person no longer dares to wear certain outfits, or even practice certain activities. To remedy this problem, many avenues can be explored.

1- Sport to lose weight in the knees 

Endurance sports allow you to refine and sculpt your figure. So you can lose weight in the knees by regularly engaging in cardio activities. Moreover, it is first of all to ensure that the curves around the knees are due to excess fat, and not to possible water retention. Indeed, circulatory problems can be accentuated by certain sports activities – high impact sports such as tennis, running, athletics or jump rope . Anyway swimming , cycling, rollerblading, water aerobics, elliptical traineror rowing are very effective sports for losing weight in the knees. Indeed they particularly solicit the muscles of the lower body, for curved legs and refined knees.

2- Targeted exercises to lose knees 

To amplify the results of a sports practice and effectively lose weight in the knees, certain fitness-inspired exercises can make the difference . In addition, they help tone the quadriceps and thus avoid the ptosis effect. Thus, sessions combining squats , lunges and chair exercise are the most recommended to get rid of the accumulation of fat on the knees.

3- A few everyday tips to lose weight in the knees 

Many gestures and habits can be put in place on a daily basis, to lose volume in the knees. Among which we can mention:

• Self-massage of the knees : whether your knees are affected by cellulite, water retention or are prone to a simple accumulation of fat, daily massages will allow you to refine them. Circular movements around the patella and smoothing on either side of the knee, from bottom to top, will encourage lipolysis and microcirculation. To massage your knees, you can use a slimming treatment or a massage oil with added essential oils, depending on your needs. Finally, the use of an anti-cellulite suction cup can facilitate the process: this device perfectly mimics massage by palpating and rolling.
• Diet : If your thick knees are accompanied by general overweight, it’s time to work on losing weight . A healthy and balanced diet will allow you to slim down everywhere, including your knees. If you are rather prone to water retention, be sure to adapt your diet accordingly – low salt , rich in lean proteins, vegetables with draining properties, no alcohol, hydration.
• Routine in the shower : avoid taking very hot baths or showers, as the heat accentuates veno-lymphatic laziness. Your knees, to become refined, on the contrary need a circulatory boost. Also get into the habit of ending your showers with a jet of cold water, starting from the ankles and going up as you go.
• Clothing choices : to lose weight in the knees, it is important not to compress them in clothes that are too tight. Prefer loose pants, skirts, stretch fabrics and adequate footwear (avoid boots that are too narrow and very high heels).
• Posture : to slim down the knees, avoid all prolonged static positions, sitting or standing. Indeed they are deleterious for venous tone and may accentuate the thick appearance of your legs and knees. Also try not to cross your legs when you sit down, so as not to compress the blood vessels.
• Daily walk : walking is the best ally for light legs and toned knees. It must be daily and last at least 30 minutes.
• Stopping smoking : Tobacco is harmful to health and alters the proper circulation of vital fluids, due to its vasoconstrictor effect (narrowing of the diameter of veins and arteries).

4- Can aesthetic medicine help slim down the knees?

Certain non-invasive aesthetic medicine techniques can make it possible to lose weight in the knees… Provided, of course, that these treatments are combined with a healthy lifestyle.

Cryolipolysis , for example, aims to eliminate localized fatty deposits by applying cold . The area to be treated is coated with protective gel, then a suction cryode is applied. It sucks in a fold of skin and propels cold air (-8 ^o C). This cold causes apoptosis (the death) of certain adipocytes located around the knee. A cryolipolysis session lasts approximately 30-45 minutes. Sometimes several sessions are necessary to obtain convincing results.

If your knees are affected by persistent cellulite, or if you notice sagging skin on your thighs and knees, radiofrequency sessions  can be considered. Radiofrequency makes it possible to relaunch the production of subcutaneous collagen, for plumped skin. Radiofrequency can be supplemented by ultrasound sessions , which will eliminate fatty deposits located at the level of the lower thighs and knees.