Cellulite is characterized by fat stored in pockets below your skin's surface, giving skin a dimpled appearance. It is most common around the hips, thighs and buttocks. Although men can get cellulite as well, the Mayo Clinic states that 8 out of 10 women have cellulite to some degree. It can be caused by genetics, hormonal changes, dehydration and a poor diet. Once you have it, you cannot get rid of it completely. However, you can minimize its appearance by making smart diet and exercise choices.
Aerobics
According to the Mayo Clinic, cellulite can appear as a result of an inactive lifestyle. The American Council on Exercises recommends daily aerobic exercise in order to reduce cellulite. Aerobic exercises include running, walking, riding a bicycle, jumping rope and swimming. Try to get at least 30 minutes of moderate intensity aerobic activity every day.
Strength Training
Fitness Magazine states strength training exercises improve your muscle tissue, making your skin appear smoother. Try doing strength exercises two to three times a week using free weights or resistance bands. An example of a strength training exercise effective for cellulite is the reverse lunge, which reduces cellulite in your thighs and buttocks. Stand with your feet hip-width apart and place your arms at your sides, holding a weight in each hand. Lunge behind you with your right foot, bending both of your knees at 90 degree angles. Hold this position for two seconds, then return to the starting position and repeat 12 to 15 times with each leg. The American Council on Exercise recommends seeking the help of a personal trainer if you are not sure which areas of your body to target.
Beneficial Foods
Foods to consume that can help reduce the appearance of cellulite include fruits, vegetables and sources of fiber, according to University of Maryland Medical Center. You can also consume soy protein by eating tofu and beans, which can improve your muscle mass. Although there are no magic foods that will eliminate cellulite, these foods will help you maintain a healthy weight and shrink your fat cells, making cellulite less noticeable.
Foods to Avoid
Fitness Magazine recommends avoiding high calorie and high fat foods, such as rich desserts, greasy, fried and processed items. These types of foods can increase your body fat and contribute to cellulite. You should also avoid yo-yo or crash dieting, which involves drastic dieting for a short period of time. Instead, focus on reducing your intake of unhealthy foods and eating healthy consistently.
Warnings
Be aware of other products or solutions that claim to eliminate cellulite. Creams are not effective, and according to University of Maryland Medical Center, liposuction can actually make cellulite worse. Some products can even be dangerous. Fitness Magazine states that the supplement conjugated linoleic acid that claims to reduce cellulite can cause insulin resistance. It works by destroying cells that store fat, causing fat droplets to begin circulating in your bloodstreams where they can end up in vital organs.
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