According to ABC News, 90 percent of women have cellulite. It is caused when connective tissue that attaches fat to the skin wears down or breaks, causing bulges of fat. The result is a dimpled "cottage cheese" appearance. Female connective tissue is shaped like a honeycomb; the fat squeezes through the fibers. Males' connective tissue is horizontally shaped; this is why cellulite is more common among women. Don't rush out and get liposuction, buy expensive creams or get a body wrap. According to the American Council on Exercise, these don't work. Cellulite is based on many factors, including age, genetics, diet and exercise level. Reduce overall cellulite through proper nutrition and lifestyle.
Nutrition
Step 1
Eat whole grains, fruits and vegetables, lean sources of protein and low-fat dairy. Weight management plays a key role in cellulite reduction. Decrease cellulite by losing excess fat and maintaining a healthy weight.
Step 2
Hydrate throughout the day. Dehydration influences the appearance of cellulite. Drink 64 oz. of water on a daily basis. Incorporate water into each meal and drink additional water before, during and after exercise.
Step 3
Eat every couple of hours. Do not participate in fad diets or yo-yo dieting; they slow down metabolism, making it harder to get rid of cellulite.
Exercise
Step 1
Strength train all major muscle groups at least twice a week. Lean muscle mass lowers the amount of cellulite in the body.
Step 2
Do squats and lunges to work your hamstrings and strengthen the back of your legs. You can't pick an area and reduce cellulite in that area. Focus on strengthening your lower half. Regardless of cellulite, your bottom half will look leaner and tighter because of strength training exercises. Genetics and body composition will dictate where you will lose cellulite.
Step 3
Do at least three days of cardiovascular workouts for at least twenty minutes each session. Run, walk, bike or choose any activity during which you can stay above 70 percent of your maximal heart rate.
Lifestyle
Step 1
Get proper rest. Sleep seven to eight hours a night. Proper sleep ensures that hunger regulating hormones operate properly and contribute to healthy weight management.
Step 2
Don't smoke. Smoking affects the appearance and health of skin. Cellulite lies right below the skin. Thinning or unhealthy skin can make cellulite more apparent.
Step 3
Practice stress management and avoid weight gain during challenging times.
Tips and Warnings
- Make lifestyle changes one at a time. Rush into it and you might experience burnout.
- Consult your doctor before starting a diet or exercise program.
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