Losing fat above knees is a process that requires a low carb diet and following an exercise program that incorporates some very specific exercises. The following guide offers the blueprint to both a diet and an exercise program.

  1. The diet plan

To start losing weight, you need to make your body in a condition in which it will burn stored fat. To this end, you need to create a calorie deficit. You do that by taking fewer calories daily. For example, in one week, you may create a deficit ranging from 500 to 1.000 calories. That calories deficit will result in losing one to two pounds. The math is simple; you need to create around 3500 calories deficit to lose one pound. 

But before you start, make sure that you don’t lose too many calories and end up with nutritional deficiencies. Anything less than 1200 calories and you can potentially stall your metabolism, meaning lose valuable mass.  

Nutritional and filling meals are crucial in the process of burning fat. There isn’t any food that can target knee fat or any specific area in your body, but it will help you lose fat all over. For best results, you need to stick to meals that include whole grains, vegetables, lean proteins, fresh herbs, grill or baked meats, plain spices, vinegar, citrus, olive oil, and other low-calorie foods. Processed snacks and fried foods are a no-go zone while on this diet.

  1. The exercise plan

Cycling, jogging, brisk walking, all that counts as a cardiovascular exercise. According to the American College of Sports Medicine, one person needs to do a minimum of 250 minutes of cardio per week and expect a significant loss of weight.

Strength training can also contribute to weight loss as it raises the work of your metabolism. Here, the rule is the higher the metabolism; more calories are burned while resting. That way you lose weight even when you are not doing anything.

Targeted training is also recommended. Work for all the muscle groups around the knee at least twice a week. The intensity of the sets and the number of repetitions is an individual matter and can vary from person to person. As you progress, increase the intensity and the number of sets. You can even add new exercises to the mix as well.

Why is there fat above my knees?

“If you tend to gain weight and store fat in your lower region, fat pockets above the knees will be a common area for you,” she told POPSUGAR. No surprise: it mostly has to do with genetics, said exercise physiologist and Bowflex fitness adviser Tom Holland, MS, CSCS.

What are saddlebags fat?

Saddlebags are the name commonly used to refer to the fat that accumulates on the outer thighs, just below your bottom. There is no actual body part known as the saddlebag. Instead, this name is a reference to the bags that commonly hang off of a horse’s saddle. Saddlebag fat is more common in women than in men.

What is the fat on your knee called?

Your infrapatellar fat pad is one of three pads of fatty soft tissue that lie under your kneecap (patella), at the front of your knee. It’s also known as the Hoffa’s fat pad.

How do I get rid of cellulite and tone my legs?

5 Exercises to Get Rid of Cellulite
  1. 1) Around-the-Clock Lunges. Muscles worked: Glutes, hamstrings, quads, inner and outer thighs.
  2. 2) Goblet Squats. Muscles worked: Glutes, hamstrings, quads, inner and outer thighs.
  3. 3) Single-Leg Romanian Deadlifts. Muscles Worked: Hamstrings.
  4. 4) Burpees.
  5. 5) Single-Leg Supine Hip Extension.

What should I eat to lose thigh fat?

a variety of fruits and vegetables. whole grains, such as brown rice and whole-wheat bread. protein from a range of sources, which may include beans, nuts, seeds, lean meats, and eggs. healthful oils, such as olive oil and nut oils.

What food causes fat thighs?

Is running a good way to lose thigh fat?

Diet to reduce thigh fat

Avoid refined carbs and sugar: Refined carbohydrates and sugary foods are all around us, and they can negatively impact our health. The biggest culprits are pasta, white rice and bread, pastries, sodas, and desserts. These foods cause your blood sugar levels to spike, then crash soon after.

How can I slim my inner thighs?

Does walking help lose inner thigh fat?

Running is an excellent exercise for full-body weight loss. Running tones the leg and butt muscles, which gives the thighs and buttocks a more defined shape. This aerobic activity also improves heart and lung function, and it strengthens the lower body.

Why is it so difficult to lose thigh fat?

Exercises to tone inner thighs
  1. Curtsy lunge. Reps: 10–15 on each leg. Equipment needed: none.
  2. Lunges with dumbbell. Reps: 30 seconds per leg.
  3. Pile squats. Reps: perform for 30 seconds total.
  4. Skaters. Reps: 20 repetitions.
  5. Medicine ball side lunge. Reps: 10–15 reps or 30 seconds per leg.
  6. Supine inner thigh lift. Reps: 15 on each leg.

How long does it take to lose leg fat?

More importantly, brisk walking can help you tone your legs and reduce thigh fat. Walking tones your calves, quads and hamstrings and lifts the glutes.

How can you tone your legs?

While alpha cells are more responsive to the fat-breakdown process and are quicker, beta cells are the complete opposite. As against areas such as legs, face and arms, our stomach and abdominal regions possess beta cells that makes it difficult to reduce the fats easily and lose weight in these areas.

How can I get skinny thighs in 7 days?

The larger the calorie deficit, the faster will be the fat melting process. Aim to lose 1 kilo of weight per week. You will be able to see a visible change in four to five weeks in your overall appearance.

How many months does it take to transform your body?

7 days to slim thighs
  1. Slimming skaters.
  2. Side to side plies Your knees and toes should be pointing out at about 45 degrees and your hands should be resting on your hips.
  3. Inner thigh attitude pulse.
  4. Seated bent-knee.
  5. Frog.
  6. Crescent kicks.
  7. Towel squeeze bridge.
  8. Butterfly stretch.

How do I know if Im getting toned?

You can see small results in even two to four weeks, after you begin a leg workout. You will have better stamina, and your legs will look a little more defined. But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference.

How long does it take for your body to tone up?

And if you exercise regularly, over time you will gain even more fitness benefits. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.