Although an abundance of topical creams and massage techniques claim to get rid of cellulite once and for all, there's only one way to reduce the appearance of lumpy "cottage cheese" skin -- and that's through diet and exercise. However, the American Council on Exercise, or ACE, says that regular exercise only reduces the appearance of cellulite. Nothing can banish this troublesome fat forever.
Cellulite Information
Cellulite is another type of fat. MayoClinic.com explains that as fat cells get larger, they bump up against the your skin. At the same time, the connective cords leading from skin to muscle push down, pushing cellulite up in distinct pockets. This is what gives your skin a dimpled, orange-peel appearance. Men can get cellulite, but it's a problem more common to women, who tend to notice it on their thighs, hips and buttocks. About 80 percent of women have some cellulite, according to the ACE.
Diet and Exercise
ACE and MayoClinic.com agree: Weight loss using a combination of diet and exercise is your most effective weapon for reducing the appearance of cellulite. However, weight loss alone may not do the trick. According to a study published in the August 2006 issue of Plastic and Reconstructive Surgery, Cincinnati Children's Hospital Research Foundation researchers who studied women placed on a medically supervised weight loss program discovered that those with a higher body mass index, or BMI, and more pronounced cellulite experienced a greater reduction in the appearance of problem fat than women who started out with a lower BMI. Researchers note that in some cases, weight loss made cellulite look even more noticeable. ACE concurs that weight loss alone won't give you the results you want -- but exercise can.
ACE Recommendations
Citing the results of a study implemented at the South Shore YMCA in Quincy, Massachusetts, ACE says that an exercise program made up of 20 minutes of cardiovascular activity such as walking or jogging -- coupled with a 20-minute strength training program at least three days a week -- can improve cellulite. The strength-training component of your exercise program should focus on five exercises for your upper and lower body. According to the ACE, if you also follow a healthy diet recommended by the U.S. Department of Agriculture Food Guide Pyramid, you can double your fat loss. ACE-suggested strength training exercises include adduction and abduction exercises for the hips, leg presses, seated leg curls and overhead presses if you use the weight machines at your gym. If you work with free weights, try dumbbell squats, band hip adduction and abduction exercises, trunk extensions and trunk curls.
Other Information
According to a May 2004 article in Time magazine, there are an abundance of cellulite "cures" -- topical creams, dietary supplements, massage techniques and even special cellulite-reducing clothing such as pantyhose and jeans. However, MayoClinic.com says most cellulite cure-alls have no scientific proof to back up their claims. Your results -- if you get them -- are short-lived. Sculpting a strong, toned body is your best defense against cellulite.
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