Many people don’t fully understand the extent of problems that knee fat can cause. The truth is that it can potentially ruin your life, if you let it. How is that, you may ask?
Well, having knee fat can literally control some people’s lives. They become ashamed of their bodies and try to hide their imperfections (knee fat in this case). That means that they will only wear long pants or dresses so that no one would notice. Others take even more extreme measures.
This might not seem like that big of a problem, but it definitely is, since the problem is now fiddling with their psyche, making them uncomfortable in their own skin. That usually leads to other, more serious diseases that weren’t there in the first place.
With that being said, it is time that you learn how to get rid of knee fat.
Understanding the Process of Fat Loss
We all agree that cutting down weight for those who are obese is the way to go. However, there are plenty of myths that people believe to be true which can actually hurt the process and create even more difficulties.
So, let’s first learn the basics of fat loss.
How Do You Get Fat?
Our bodies store triglycerides in fat cells. These fat cells are located in multiple areas of the body, such as arms, thighs, abdomen, and you’ve guessed it, knees.
When we need to burn energy, our body senses it and converts triglycerides into fatty acids. Our body also converts glycerol in the process in order to give us the energy that we need. To actually produce energy, the body needs some “fuel” that it will use for the process.
Of course, this “fuel” is food, and what we need from food is calories. So, if you give your body more fuel than it actually needs to supply the energy, it will store more and more extra calories as fat.
How Do You Lose Fat?
Strict diets and extreme workout routines are usually the first two things that people think of. But it doesn’t really work like that.
As this research study suggests, we can lose a significant amount of fat just by having a good diet plan. However, there is a bit of science in creating a good diet plan as well. The general rule is that you should eat a specific number of calories per day (calculated just for you based on your height, weight, daily routines, and activities).
First, you should find out just how many calories you need in order to maintain your weight, and then subtract 200 calories from that number. So, if you are trying to lose weight, subtract 200 calories, and if you are trying to gain weight, then simply add 200 calories to that number.
There are plenty of decent online calorie calculators that you can use for this.
The second part is figuring out what you should eat, when and how much. Of course, you can do this all by yourself if you research the topic, but you may want to enlist the help of a professional dietitian.
Can You Lose Fat in Specific Places?
Some people are fine with how their arms look and just want to get rid of the fat on their stomachs. Therefore, they are doing a lot of crunches and sit-ups all day long because those exercises target the areas that bother them.
This method does NOT work!
As a matter of fact, a study published in 1971 in the Annals of Internal Medicine illustrated that. The subjects were tennis players. The conclusion was that there was no difference in fat layers in the tennis player’s left and right arm (since players use one of their arms more frequently, it means that they are working on that arm more than the other one).
Among other studies that also proved this point, this one specifically tested the myth about abdominal exercises. The results showed that, although these exercises do strengthen the muscles in that region, they do not impact the fat levels there alone.
What does this mean? Cutting down weight is only successful if you focus on your entire body.
Getting Rid of Knee Fat
Now that we got some of the basics out of the way, let’s focus on this specific problem.
1. Exercise
It was previously mentioned that you do not need to exercise in order to lose fat. Although that is true, if you want to see the changes faster and if you want to lose fat the proper way, exercising isn’t something you should avoid.
Hitting the gym three times a week could be all that you need. If you can’t afford to go to the local gym, there is a solution for you as well. Simply do exercises with your own weight. They are as efficient as lifting weights and more natural to the body.
You should focus on cardio exercises more as they burn the most calories. However, do not forget the strength exercises.
Remember, the best way of losing calories is if your whole body goes to work. However, there are some exercises that you should do more than others. Those are:
- Front and back lunges
- Stair climbing
- Jogging
- Squats
- Sprints
- Jumping jacks
- Pushups/Bench press
2. Control Energy Levels
This is where our whole calorie intake story fits into place. This part is difficult for most people, but it is absolutely necessary. You can do all the exercises in the world each and every day, but if your diet is bad, you won’t get any results.
So, use the previously mentioned calculator and come up with your daily calorie intake target that matches your goals. Your next step is to research the food that you should eat.
You can use sites like this one that provides you with a list of calories that you can use for your further calculations.
Substances like: caffeine, forskolin, and citrus can help to reduce your appetite and speed up your metabolism. Be cautious with these substances! They shouldn’t be taken lightly.
3. No Stress
Stress can actually lead to more unwanted weight. There is a connection between stress and food cravings. That is actually one of the ways that our body responds to stress.
So, it is advised that you learn how to calm your mind and body down in order to get rid of extra weight faster. You can try breathing techniques, meditation or simply a calming activity like yoga.
The Final Verdict
Who would have thought that answering the question of how to get rid of knee fat can bring so many other valuable lessons? All that is left now is for you to make a decision and change your lifestyle. Combine what you know now with willpower and you will accomplish your goal in no time!
References:
https://askmaryrd.com/weight-loss/get-rid-knee-fat/
https://www.livestrong.com/article/521386-lose-fat-sides-knees/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3444812/
https://www.ncbi.nlm.nih.gov/pubmed/22884229
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1070773/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/
https://www.ncbi.nlm.nih.gov/pubmed/18025815
https://www.ncbi.nlm.nih.gov/pubmed/21804427
Comments