If you have cellulite, you are actually in the vast majority. Over 80 per cent of women over the age of 20 have cellulite and all of them don’t want it. The good news is that you can reduce cellulite. In this article, I am going to share with you what cellulite actually is, why you have it and give you some ways to reduce the appearance of cellulite on your body.
WHAT EXACTLY IS CELLULITE?
Cellulite is dimpled skin that shows up around the thighs and butt. Cellulite results from enlarged packets of body fat deposited deep underneath the skin. When the underlying fat cells balloon up under the skin, it forces the fat right up against the top layers of skin. It pushes everything upwards and creates a visibly dimpled look on the surface.
CAUSES
Overweight, normal weight and underweight people can all develop cellulite, although body composition can affect both the presence and appearance of cellulite. People with a higher body-fat percentage and less lean muscle mass are more likely to have cellulite.
Other factors for developing cellulite include:
- Lack of physical activity
- Hormones
- Smoking
- Poor diet
- Dehydration
- Slow metabolism
- Genetics
DO CELLULITE CREAMS REALLY WORK?
Unfortunately, there is no miracle treatment or quick fix for cellulite. The reality is that there’s no scientific evidence to prove that cellulite reduction techniques actually work. Beware of cellulite creams. They don’t work. No cream applied to the skin can penetrate the skin and rearrange the fat cells beneath the surface.
GET RID OF CELLULITE
Although most people would prefer a quick-fix solution to cellulite, it appears that a good old-fashioned diet and exercise is the only proven method to safely and permanently reduce and prevent cellulite.
AIM TO DROP OVERALL BODY FAT PERCENT
The first thing to do to get rid of cellulite is to burn the fat. To reach an appropriate level of body fat, you need to encompass principles of nutrition, exercise program and behaviour modification to promote lifestyle change. It is a lifestyle modification that can help you reach appropriate levels of body fat and lean mass.
IMPROVE NUTRITION
A well-balanced, plant-based diet will help reduce the appearance and help prevent the formation of cellulite.
GUIDELINES
- Gradually replace unhealthy fats and carbs with good ones.
- Eat protein at every major meal.
- Stagger calories (three lower-calorie days followed by two balance-calorie days).
- Drink plenty of water stay full.
- Eat four to five cups of fruits and vegetables each day.
- Eat whole grains instead of refined.
- Switch to low fat dairy.
BUILD THE MUSCLE UNDERNEATH
A combination of aerobic exercise and strength training is key to losing body fat and reducing the appearance of cellulite. A lower body resistance-training program that focuses on muscle growth is essential here.
GUIDELINES
- Weight train all muscle groups using eight-12 repetitions.
- Train aerobically with one moderate-intensity session and four HIIT sessions per week.
- Include compound exercises like barbell squats, overhead squats, sumo squats, walking lunges and deadlifts in your workout routine.
