Cellulite is the fat that makes many people cringe when they look in the mirror. Most commonly found on the thighs, butt, stomach and hips, cellulite has a lumpy, cottage cheese-like appearance. It is caused by the collection of fatty deposits that push against connective tissue beneath the skin. Cellulite is largely hereditary and almost everybody has it. However, that does not necessarily mean that you are stuck with it forever. A combination of diet, cardiovascular exercise and weightlifting can help win the battle of the bulge.
Eat foods that are low in fat and high in fiber, such as fresh fruits and vegetables. Focus on choosing foods that are not processed and have fewer ingredients because they take longer to digest. Carbohydrates, like brown rice, whole grains and sweet potatoes, are perfect because they are loaded with vitamins and will not spike your blood sugar.
Opt for lean protein sources such as chicken and turkey breast, egg whites, and fish. The amino acids found in protein are the building blocks of your body. Amino acids help build and repair muscle tissue that becomes broken down by weight training and strenuous physical activity.
Choose monounsaturated and polyunsaturated fats like olive oil, walnuts, avocado, flaxseed and salmon. Fat in your diet is necessary for good health and certain fats should not be restricted. Fat slows down digestion so your body has more time to absorb nutrients and keeps you feeling full for a longer amount of time.
Perform cardiovascular exercise. Cardio is extremely important because it continues to burn calories anywhere from 12 to 48 hours after you finish working out. The American College of Sports Medicine notes that 60 to 90 minutes of strenuous physical activity at least three times a week is necessary to lose weight. The longer and more intensely you exercise, the higher your post-workout metabolism is going to be and this will help rid your body of cellulite. Running, biking, hiking, jumping rope and swimming are all calorie-scorching forms of cardio.
Lift weights. The more muscle mass you have, the higher your metabolism. Muscle tissue is metabolically active, so even at rest, you are expending calories and burning fat. For every pound of muscle you add to your body, you burn an additional seven to 10 calories per day. Resistance training can also help reduce the appearance of cellulite and give you a toned body in less time compared to other forms of exercise.
- Health Castle: Good Fats and Bad Fats
- bnet: The Post-Workout Calorie Burn: Do You Burn Extra Calories After a Cardio Workout? What About Strength Training?
- American Council on Exercise: One of the More Common Perceptions in Some Fitness Circles is That Strength Training Individuals Lose Weight Because One Pound of Muscle Can Burn Approximately 30-50 Calories Per Day. Is This Claim Valid?