Fat, cellulite and flab are all related. "Flab" is a slang word for fat, and "cellulite" is trapped fat that forms under the skin, giving it a dimpled look. Although it is not a serious medical condition, cellulite can be unsightly, and it may make you self-conscious when wearing shorts or a swimming suit, according to MayoClinic.com. If you have a build-up of fat, flab or cellulite, reduce it by making healthy lifestyle adjustments.
Step 1
Reduce your caloric intake to create a deficit and force your body to burn stored fat for energy. According to the Centers for Disease Control and Prevention (CDC), you need to reduce your caloric intake by 500 to 1,000 calories per day to lose about one to two pounds per week. Track your intake for seven days, add all the numbers together and divide by seven to get your average intake. The reduce 500 to 1,000 calories from this number.
Step 2
Eliminate all the foods in your diet that are high in sodium, sugar and saturated fat. Give up pizza, bagels, ice cream, onion rings, ribs and cheese curls. Eat more nutrient-packed foods instead such as eggs, low-fat dairy products, venison, fish, chicken breasts, fruits, vegetables, whole grains and beans.
Step 3
Eat more often and consume smaller portions. Start your day with a balanced breakfast that has protein and complex carbs then repeat for the rest of the day. Do not go more than three hours without eating. This will keep your appetite in check, and it will also keep your metabolism elevated. Oatmeal with low-fat milk, pumpkin seeds and strawberries is a morning meal example. A broiled tuna steak with quinoa and steamed Brussels sprouts is an evening meal example.
Step 4
Avoid high-calorie beverages such as soft drinks, fruit drinks, lattes, sweetened teas, beer and sugary mixed drinks. Consume water instead as it has no calories, and it helps hydrate the system.
Step 5
Participate in cardiovascular exercise to reduce your weight and improve the appearance of your cellulite. Fast-paced walking, jogging, water aerobics, stair climbing, inline skating and kickboxing are all efficient choices. Aim for 60 to 90 minutes of cardio, and do it three to four days a week.
Step 6
Perform weight-training exercises that target all of your major muscle groups. Building muscle will increase your resting metabolic rate as well as give your body a leaner and more toned appearance. Do exercises such as push-ups, upright rows, back extensions, tricep pushdowns, bicep curls and bicycle crunches. Pay particular attention to your butt and thighs if you have cellulite in these areas. Squats, lunges, step-ups, glute kickbacks and stiff leg deadlifts are among such butt exercises. Work out three days a week and do 10 to 12 reps and three to four sets for each exercise.
Step 7
Engage in more daily physical activity to burn extra calories. Go for 10-minute power walks on your lunch break, walk in place while you watch TV, play a recreational sport in your area once a week, and use stairs instead of elevators and escalators.
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