How To Lose Weight in Your Knees: How I Finally Lost Weight Around My Knees -

Have you ever searched for “how to lose weight in your knees”? I have. I was frustrated by the extra fat clinging to my thighs and around my knees. It made my self-conscious in shorts or skirts, and even caused a bit of knee ache on longer walks. For a long time, I felt stuck and unsure what to do, but I refused to give up.

I tried all sorts of workouts and diets, but nothing felt sustainable. Then I discovered a simple, consistent routine that made a difference: daily low-impact cardio, targeted leg exercises (like squats), and intermittent fasting. After a few weeks, I began to see real changes. I want to share my experience in case you’re in the same boat, so maybe it helps you, too.

The Beginning: Why I Focused on My Knees

My journey began when I noticed my knees felt heavier and my legs looked chubbier than ever. I was unhappy every time I tried on shorts or skinny jeans. I even started feeling a dull ache in my knees after long walks. Finally I asked myself, “What can I do to lose that knee fat?”

I quickly learned that there’s no magic trick for spot reduction. You can’t just melt fat from one area alone. Instead, I decided to lose weight overall and make my legs stronger. That meant focusing on exercises that strengthened the muscles around my knees (my quadriceps in the front of my thighs and hamstrings in the back). With that plan in mind, I committed to a regular routine of exercise and mindful eating. My hope was that with time, these habits would not only slim my knees but also improve my overall health.

Low-Impact Cardio: Walking, Swimming, and Gentle Moves

To burn calories without pounding my joints, I did low-impact cardio almost every day (5–6 days a week, at least 30 minutes). My favorite routines included:

Brisk Walking: I walked around my neighborhood or on the treadmill at a comfortable pace for about 30–40 minutes each day. This got my heart rate up and burned calories without jarring my knees. I often listened to music or a podcast to stay motivated.
Swimming or Water Aerobics: I headed to the pool a few times a week. Moving in water felt amazing—my knees felt almost weightless. Swimming laps or doing water walking gave my legs a great workout with zero impact on my joints.
Stationary Cycling (Bike or Elliptical): On days when it was raining or snowing outside, I hopped on a stationary bike or elliptical for about 30 minutes. These machines really work your quads and hamstrings, too, but without stressing the knees.

I also spiced things up by adding short intervals or hills to my walks. For example, I might walk very briskly for 1 minute, then slow down for 2 minutes, and repeat a few times. Mixing things up kept me from getting bored and boosted my calorie burn. Walking outdoors in nature or with upbeat music made these sessions feel more enjoyable, too.

By doing one of these workouts most days, I steadily burned extra calories and built endurance. My legs felt stronger, and best of all, my knees never complained after these sessions. Even on tired days, I’d make sure to do at least 30 minutes of one activity, because consistency was key.

Strength Training: Squats and Other Leg Exercises

Cardio helped me lose fat overall, but I also needed to build leg strength to support my knees. I focused on bodyweight exercises, especially:

Squats: This was my go-to. I stood with feet shoulder-width apart and did about 3 sets of 12 squats every other day. I imagined sitting back into a chair, then stood up. Squats worked my entire thighs (quads and hamstrings) and glutes. Doing them regularly made my leg muscles stronger, which really helped stabilize my knees. I trained legs about 3-4 times a week, leaving a day between workouts to recover.
Lunges (Optional): I also did forward lunges for variety – stepping one foot forward into a lunge and then back, alternating legs for about 10 reps each. Lunges target similar thigh muscles and improve balance. I included these a few times a week to keep my routine fresh.
Calf Raises (Optional): I made sure not to forget my calves. I’d stand and slowly rise onto my toes (15-20 reps) to strengthen the calves and ankles. Having strong lower legs improved my overall stability and took some pressure off my knees.
Wall Sits and Bridges: On some days instead of moving, I held a wall sit (leaning back against a wall in a half-squat) or did glute bridges (lying on my back and lifting my hips). Holding these positions for 20-30 seconds at a time built endurance in my legs without adding knee stress.

I always paid attention to form. I kept my knees aligned over my feet and never pushed into sharp knee pain. If an exercise hurt, I dialed back or skipped it. Over a few weeks, these workouts built muscle in my legs, and I really felt my legs getting firmer and stronger. Even simple daily tasks, like standing up from a chair or climbing stairs, became easier as my leg muscles got stronger.

Eating Smart: How Intermittent Fasting Helped

Next, I adjusted my diet with intermittent fasting. I chose a simple schedule: a 16-hour fast and an 8-hour eating window each day. For example, I stopped eating after dinner by 7pm and then didn’t eat again until 11am the next morning. This helped me naturally cut extra calories without feeling deprived.

Here’s what I noticed:

I didn’t snack after dinner anymore. Cutting out late-night treats saved me hundreds of calories each week.
During the day, I ate normal healthy meals (lean protein, veggies, whole grains), but in slightly smaller portions. I still felt satisfied, especially since I made sure to include protein in each meal to fuel my muscles.
Surprisingly, I felt more energized by late afternoon. It seems my body started using stored energy by then. Over time, this routine put me in a mild calorie deficit.
I often drank water, black coffee, or herbal tea during the fasting hours. These kept me hydrated and helped curb my appetite without adding any calories.

I made sure to stay hydrated by drinking plenty of water throughout the day. On heavy workout days, I sometimes had a small snack (like a banana or yogurt) before exercising for extra energy. By combining this eating plan with my workouts, I began to see my weight slowly drop. I reminded myself: even though I couldn’t target my knees alone, losing fat overall would eventually slim that area too.

Progress After Three Weeks

Staying consistent really paid off. Around the third week, I noticed some great changes in the mirror and in how I felt. Here are the highlights:

Jeans Fit Better: I realized my jeans were looser around the thighs and hips. That was a clear sign I was losing inches overall.
Leaner-Looking Knees: My knees actually looked a bit slimmer. The bulge of fat around them seemed to shrink, and I could see more definition in my legs.
Less Knee Ache: The dull knee pain I used to feel on walks had mostly gone away. My knees felt stronger and more stable.
More Energy and Confidence: Each day I felt a little more energetic. I also felt proud seeing progress, which made me keep going.
Compliments & Scale: Friends even started noticing a change. One told me I looked leaner, and that felt amazing. By week 4 I had lost a few pounds, confirming the progress I saw.

Seeing these results after just three weeks was incredibly motivating. It showed me that consistent effort pays off. I reminded myself that if this worked for me, it could work for anyone willing to stick with the plan.

Helpful Tips for Knee-Friendly Fitness

Along the way, I picked up some tips that made the journey smoother. Here are my key lessons:

Mix Up Your Workouts: I alternated between walking, swimming, and cycling each day instead of doing the same exercise. This variety kept me interested and helped avoid overworking any one muscle or joint.
Form & Support: I kept my knees aligned over my feet and never let them go past my toes when squatting or lunging. I also wore good sneakers and did a quick warm-up (like gentle stretches) before exercising to protect my joints.
Listen to Your Body: I learned the difference between muscle soreness and real knee pain. If something hurt too much, I would adjust or skip that exercise. It’s okay to take it easier if your knees are very sore.
Rest & Recover: I took at least one easier day each week. On rest days, I might do light yoga or just a gentle stroll. Giving my legs a break helped my muscles and joints heal and grow stronger.
Stay Hydrated: Drinking plenty of water throughout the day helped control cravings and fueled my workouts. I kept a water bottle handy during exercises and found that staying hydrated kept me feeling more energetic.
Find Support: I told friends about my goals and they cheered me on. Working out with a buddy or just sharing your progress with someone keeps you accountable and motivated.
Extra Care for Arthritis: My knees get stiffer in cold weather, so I dressed warmly (long leggings or knee sleeves) and did longer warm-ups. Even gentle movements (like walking indoors) helped ease stiffness. My doctor agreed that staying active is better than resting completely, even with arthritis.

Final Thoughts: You Can Do It, Too!

Losing weight around my knees took time and effort, but it was absolutely possible. Here’s what I want to leave you with:

Be Patient and Consistent: I didn’t see overnight results. It took a few weeks before I noticed my knees changing. Stick with your routine day after day, even if progress seems slow at first.
Combine Cardio, Strength, and Diet: Walking or swimming burned calories, squats and lunges built muscle, and sensible eating (like my fasting routine) helped me eat less. All three together made the biggest difference.
Listen to Your Body: If something hurts, take a break or modify it. If you need rest, take a rest day. I found better success when I treated my body well and avoided injury.
Stay Positive and Motivated: Celebrate small victories. Each time a workout got a bit easier or a pair of pants felt looser, I felt encouraged. Keep a positive mindset – it really helps you stick with the plan.
Forgive Slip-Ups: Everyone has an off day. If you indulge a bit or skip a workout, don’t worry—just get back to your plan tomorrow. Progress is about persistence, not perfection.
Celebrate Victories: I rewarded myself for small milestones (like fitting in a smaller size or doing a tough workout). These little celebrations kept me motivated and reminded me that I was making progress.
You Can Do This: If you’re still asking “how to lose weight in your knees,” remember it’s about losing fat all over and strengthening your legs. I did it, and I believe you can too. I’m cheering you on—stay patient and keep taking those steps forward. Your stronger, leaner knees are on the way!

And as I lost the fat around my knees, I also felt healthier and more confident each week. Stick with it—you won’t regret the results! Trust me, the effort pays off in ways beyond just how your knees look. I genuinely believe you can do this, and I’ll be rooting for you all the way.