Cellulite is a common problem, particularly among women, because of the structure of connective tissues. The tissues separate fat under the skin into honeycomb-shaped compartments; when the fat bulges out of the compartments, it gives the overlying skin a lumpy appearance. While cellulite may not always disappear entirely, there are steps you can take to reduce its appearance without relying on expensive products or procedures.
Step 1
Cut your calorie intake and try to exercise five or more days per week to shed extra pounds. Losing weight will reduce your overall body fat and help reduce the appearance of cellulite.
Step 2
Eat a healthful diet to provide your body with the nutrition it needs to power through workouts and stay strong without consuming excess calories, which can lead to weight gain. Eat plenty of vegetables, fruit, whole-grains, poultry, fish and low-fat or fat-free dairy.
Step 3
Perform at least 20 minutes of cardio most days of the week to burn excess body fat and prevent weight gain. To make your cardio work double duty, choose activities that engage the lower body muscles such as step aerobics, hiking, kickboxing and stair climbing; you'll burn calories and firm the muscles beneath the cellulite.
Step 4
Strength train two to three times per week to build lean muscle and smooth the appearance of your skin. Focus on exercises that strengthen the legs, buttocks and hips such as lunges, squats, dead lifts, calf raises and hip abductions with a machine or resistance band. As you become stronger and the exercises feel easier, add more weight or resistance to the moves to keep the muscles challenged.
Tips and Warnings
- When strength training, be sure to include exercises that utilize your upper body and core in addition to lower body moves in order to prevent muscle and postural imbalance. Base your diet on foods that are low in calories but rich in fiber and lean protein to fill you up and keep you satisfied for hours.
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