knee pain

how to lose weight with bad knees in 7 Simple ways

Lose weight with bad knees

To lose weight with bad knees, combine a proper diet plan with the right type of low-impact exercises. Besides, the good news is that you can also lose weight without exercise. We now know that it’s much easier to lose weight with a proper diet than it is to burn off extra calories from the wrong food.  If you choose to work out, choose low-impact exercises that won’t irritate your knees further.


This includes using elliptical machines, water aerobics, or walking.  Most of your work will revolve around changing your diet for weight loss. Make changes such as; creating a calorie deficit with your diet, choosing low-impact workouts, monitoring your diet, increasing your protein, vegetable, and fiber intake, and planning your meals. In this post, we share how to implement these changes to lose weight with bad knees.


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woman doing water aerobics

How to lose weight with bad knees

1. Choose low-impact weight loss exercises.

One of the major concerns when it comes to losing weight with bad knees is exercise. Can you exercise? Yes, you can exercise to burn off extra calories. However, only do low-impact exercises that won’t irritate your knees. Exercises such as water aerobic and swimming are a great start. You can burn just as many calories in water with little to no impact on your knees. Besides, you’re able to move more freely in water.


Another great option to consider is light walking exercises. Unlike jogging or running, walking is a great weight loss exercise as it’s very low-impact when done right. First, ensure you have the right walking shoes. Choose shoes with maximum knee support to protect you as you walk. In addiiton, stick to flat surfaces only. Avoid uneven terrain or hilly surfaces that can irritate your knees.


Finally, indoor exercises such as elliptical machines are also great for bad knees. Elliptical machines are a great alternative workout as your feet remain on the pedal as you exercise. Unlike machines such as treadmills, you don’t have to worry about impact. Invest in an affordable elliptical machine to get started.

Poke bowl salad

2. Create a calorie deficit to lose weight with bad knees.

To lose weight with bad knees, you have to create a calorie deficit with your diet. The goal is to eat fewer calories than your body burns to jumpstart the weight loss process. A calorie deficit of about 3500-calories every week will allow you to lose about one pound. This is especially important as your exercise options are limited. One easy way to determine just how much you should be eating is by counting calories.


Your body requires a certain amount of calories each day to maintain, gain or lose weight. This number is determined by factors such as; your age, weight, height, and lifestyle needs. Use this online calculator to determine the number at which you need to eat to start losing weight. Once you have this number, ensure that all your daily meals fit overall calories.


3. Monitor your food intake to lose weight with bad knees.

Once you have determined how many calories you need to eat daily to lose weight, it’s now time to monitor your food. Remember, weight loss is 80% of the diet. It’s important to pay attention to what you’re eating. Do not rely on your memory as it can be very selective. You will often forget the soda, cake, candy, cookies and only remember the chicken salad you had once.


To prevent this, monitor and keep track of everything you eat daily. You can do this with a food journal or with apps such as myfitnesspal. The goal here is to track and evaluate your eating habits. Is your food meeting your calorie requirements? What foods should you eat more? What foods should you reduce as they have no nutritional value at all? This is the benefit of tracking and monitoring your diet, it allows you to monitor your food habits and improve.

woman eating salmon salad

4. Increase your protein intake to lose weight with bad knees.

High-protein diets and weight loss often go hand-in-hand. Protein is one of the best weight loss foods you can include in your diet. First, it keeps you full for longer. A breakfast high in protein has been shown to reduce overall calorie consumption by as much as 400-calories per day. That’s just by eating high-protein food such as eggs at breakfast.  Second, your body requires more energy to burn protein than any other food group.


It is recommended that adults aim to eat at least 45g to 56g of protein daily. To ensure that you’re getting enough protein in your diet, always include high-protein foods in all your meals. Start your day off with some overnight oats with milk or yogurt, add in a scoop of protein powder. For lunch opt for a lean cut of chicken breast to accompany your roast potatoes. For dinner, maybe some salmon or tuna?


5. Increase your fiber intake to lose weight with bad knees.

Fiber is another food group your need in your diet when trying to lose weight with bad knees. It keeps you full for longer reducing your appetite and cravings. This is a great way to boost your weight loss. The best high fiber foods include legumes such as; kidney beans, peas, lentils, chickpeas, split peas, etc. Besides, these high-fiber food are a great way to ensure you’re not overeating animal protein. Instead of having meat daily, substitute with some kidney beans that are just as satisfying. Fruits such as; prunes, avocados, blackberries are also high in fiber and make for great dessert substitutes.

woman eating grilled broccoli

6. Increase your vegetable intake to lose weight with bad knees.

Adding vegetables to your meals is a great way to ensure you always feel full and satisfied. What makes vegetables so great for weight loss is the fact that they’re low in calories.  Eat as much as you want, enjoy a second serving without having to worry about extra calories. These add a good amount of volume to your meals.


You never have to feel like you’re starving in your attempt to lose weight. Also, they’re high in fiber. Choose vegetables such as; spinach, kale, celery, lettuce, etc. A good weight loss tip is to ensure you’re eating enough is to fill half your plate with vegetables. This way, veggies take up the most space on your plate compared to other food groups.


7. Plan your meals to lose weight with bad knees.

Plan your meals to reduce the temptation of ordering restaurant foods or eating the wrong foods. Restaurant foods are often high in calories for very small amounts. When you’re trying to lose weight with bad knees, have a weekly schedule of all your meals. In addition, have the meals prepared or all the ingredients readily available.


Don’t let a busy day at work throw off your weight loss goal. Make extra and take it to work with you, a great way to lose weight with a desk job. This will also eliminate any need to order from the work cafeteria as these foods are often just as high in extra calories.

healthy food on plate

8. Reduce your portion sizes to lose weight with bad knees.

We have been constantly bombarded with images of oversized foods, oversized beverages that most people can’t tell the right portion serving of food. However, when you’re trying to lose weight with bad knees, mind your serving sizes. A good rule of thumb to follow is to fill half your plate with vegetables fast.


Vegetables are low in calories and a great way to add volume to your meals making them more filling. Next, fill a quarter of your plate with carbs and the remaining quarter with high-protein food. This is the right way to serve your food and it does take some getting used to. If you find yourself eating out with family and friends, always half the meal before eating. Eat one half and ask for the other half to be bagged, this way you’re not tempted to clear your plate.


9. Seek out some physical therapy to lose weight with bad knees.

A professional is better-abled to guide you on matters such as; how much exercise you should do and the best types of exercise for you. This is especially important if you plan to lose more weight over a long period. This might not be necessary if you plan to lose 10 pounds in 5 weeks. However, if you weigh 250 pounds and want to lose weight, you should seek the opinion of a physical therapist.


Low-impact exercises such as water aerobics, walking are good for bad knees. With a physical therapist, you will learn best tips on how to avoid injury, what to do, and what not to do. All important factors you need to know to avoid any injury.  This way you don’t have to worry that you’re overworking your knees or working out the wrong way.

Lose weight with a knee injury