If you suffer from cellulite, it is not entirely your fault. The National Institutes of Health states that cellulite is "predetermined by genetics, so even thin women can develop the appearance." The NIH lists several factors that may also affect cellulite appearance such as hormones, pregnancy and aging. You can do something about cellulite, however. Creams and lotions that claim to eliminate cellulite do so only for a short period of time. To permanently reduce cellulite, a change in diet and an exercise routine are in order.
Lifestyle Change
Step 1
Give up high-carb foods. Diets that consist of an excess of carbohydrates lead to the storage of fat. Drink water instead of juice and soda to keep carbohydrate consumption low. Obtain carbohydrates from natural sources such as fruits and vegetables, which contain natural fiber that aids in keeping you full between meals and aids in regular bowel activity. The American Dietetic Association states that "high-fiber diets provide bulk, are more satiating and have been linked to lower body weights." According to Continuum Health Partners, a partnership of five distinguished New York City hospitals, these foods rank among the highest in fiber: black beans, containing 19.4 grams of fiber per cup; lima beans, 18.8 grams of fiber per cup; chickpeas, 12 grams of fiber per cup; and broccoli, 7 grams of fiber per 3/4 of a cup.
Step 2
Change your diet. Eat only nonprocessed carbohydrates, lean meats and healthful fats. Beneficial fats include olive oil, avocados, nuts and seeds. But do not give up fat entirely. Ann Louise Gittleman, a doctor in holistic nutrition and a certified nutritionist, states that "good fat is essential for both permanent weight loss and overall health." The University of Georgia suggests that your fat intake should be no higher than 30 percent of a total day's calories. The Women's Heart Foundation provides more specific information on fat consumption, including ways to calculate your daily caloric intake, which can aid in determining your allotted amount of fat grams per day. To make sure you are not consuming any extra fat, eat only meats with little or no fat such as skinless poultry, salmon, tuna and lean cuts of steak.
Step 3
Exercise. Cellulite reduction requires a reduction in overall body fat. This can be achieved not through diet alone but through exercise as well. To lose weight and body fat you need to burn more calories than you are consuming. A study completed by the American Medical Association, entitled "The Obesity Epidemic: Strategies in Reducing Cardiometabolic Risk," notes that "researchers emphasized that exercise can improve aerobic fitness, which has other significant metabolic and cardiovascular benefits." Find an activity or sport you would enjoy doing three to five times a week, or join a class at a local gym.
Step 4
Track your diet and exercise in a notebook. Keep a notebook with you to record what and when you are eating. Write down total calories, total number of carbohydrates, protein and fat. Adhere to 40 percent of calories from carbohydrates, 30 percent from protein and 30 percent from fat. Nutriweb provides a caloric expenditure calculator to determine how many calories you burn in a day. Take note of the number; you do not want to exceed this number or else you will gain weight.
Tips and Warnings
- Start by changing small parts of your diet; for instance, during Week One you might stop eating breads and cereals, and in Week Two you could eliminate all sugary drinks from your diet too.
- Before beginning any diet or fitness regimen, consult your physician.
Things You'll Need
- Pen
- Notebook
References
- The American Dietetic Association: Health Implications of Dietary Fiber
- The University of Georgia Cooperative Extension Service: Reducing Fat and Cholesterol
- American Medical Association: The Obesity Epidemic: Strategies in Reducing Cardiometabolic Risk
- National Institutes of Health: Cellulite
- Dr. Ann Louise: Diet/ Detox
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