Cellulite is a fancy name for collections of fat that push against the connective tissue beneath a person's skin, according to the Kids Health website. This in turn creates a rough, cottage cheese appearance. Areas like the butt, thighs, hips and abdomen are the most common to be afflicted with this substance. Being that cellulite is related to fat, you can reduce both by making changes to your lifestyle.
Step 1
Consume less calories to boost weight loss. The Mayo Clinic recommends a 500 calorie daily deficit to lose about one pound of weight per week. Determine your current intake by tracking your calories for a day and deduct 500 from this number. For example, if your current intake is 2,300 calories, your new intake will be 1,800. Utilize an online source like The Daily Plate if you need help tracking calories.
Step 2
Include foods in your diet that are low in fat and high in nutrients. Have your diet consist mainly of fruits, vegetables, whole grains, lean meats, low-fat dairy and beans. Avoid processed and refined foods like cakes, cookies, deep fried chicken and frozen dinners.
Step 3
Hydrate your body and further promote weight loss by drinking water. Avoid beverages that are high in empty calories like sweetened teas, soda, fruit punch, lemonade, slushies and alcohol. The Institute of Medicine recommends that women get about 11 cups of water a day and men get about 16 cups.
Step 4
Execute cardiovascular workouts three or four days a week to burn fat and reduce cellulite. Do a type of cardio that involves your lower body like running, elliptical training, stair climbing, indoor cycling or inline skating. Work out for 45 to 60 minutes and alternate your intensity back and forth from high to low to increase your caloric expenditure.
Step 5
Lift weights to build your up your muscles. Focus on the areas most affected with cellulite with exercises like squats, lunges, step-ups, leg curls, hip abduction and glute kickbacks. Aim for 10 to 12 reps, do four or five sets and work out two or three days a week.
Tips and Warnings
- If you are new to exercise, aim for 30 minutes of cardio and gradually increase your duration. By building up your lower body muscles, you will improve your definition and boost your resting metabolic rate. Muscle causes you to burn calories around the clock. This can help you burn fat and reduce cellulite.
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