If you have excess weight accumulating around your knees, the first thing you should do is visit a health care professional. Large knees can be a sign of an inflammatory disease and a variety of other conditions. If your health care professional deems you healthy, ask him to help you determine your target caloric intake for weight loss. Once you receive medical clearance, you are ready to start working to get thinner knees.
Step 1
Drink between 10 and 12 glasses of water, each about 8 oz., a day. If you are dehydrated, your body will store water weight around your major joints, such as your knees. Drinking enough water allows your body to release this weight.
Step 2
Modify your diet to fit within your target caloric intake. To keep track of your calories, record all food and drink you consume. Caloric information is typically located on the back of an item with the nutritional labeling. If you are eating out, request the caloric information for your dish. This will help you lose excess fat from your body and, in turn, thin your knees.
Step 3
Begin a cardiovascular exercise program. You cannot spot reduce the fat on your knees, but you can get your whole body moving to burn fat and tighten the area around them. Ideally, you should get 30 to 45 minutes of cardiovascular exercise three to five days a week. Pick a form of cardiovascular exercise that works for your lifestyle and fitness level. Examples include cycling, boxing, jogging, walking, aerobics routines, dancing, Rollerblading and stair climbing.
Step 4
Perform a workout routine that specifically targets your legs. This will increase muscle definition around the area of your knees, creating a thinner appearance. Pick a routine that suits you, which might include buying a DVD, enrolling in a class, going to the gym or putting together a home routine. Specifically, do exercises that target your calves, thighs and hamstrings. Examples include calf raises, kickbacks, squats, lunges, leg curls and leg presses.
Step 5
Dress in a pair of shapewear leggings if you need to make your knees appear thinner in a short amount of time. Shapewear is a type of tight but stretchy clothing that compresses fatty areas. It will not have any permanent weight-loss effect, but it can give the illusion of thinner knees.
Tips and Warnings
- Eating healthier foods and eliminating fats from your diet will make eating within caloric constraints easier and better for your body.
- Never push yourself too hard when exercising. If you are breathing so hard that you cannot speak, take a break. Failure to allow your body proper rest time can result in dizziness and fainting.
Things You'll Need
- Notebook
- Shapewear leggings, optional
References
- "Ace Personal Trainer Manual"; American Council on Exercise; 2003
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "The U.S. Navy SEAL Guide to Fitness and Nutrition"; Patricia A. Deuster; 2007
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