Cellulite can strike anywhere on the body but is most commonly found on the hips, thighs and buttocks. Cellulite is body fat that bulges through loose connective tissue in the skin. Because cellulite is simply body fat, you can minimize the amount you have with weight loss through diet and exercise.
Nutrition
Improving your daily nutrition will improve your physical health, help you maintain a healthy weight and minimize cellulite on your body. A good starting point for improving your nutrition is to review the foods you are currently eating and how many calories you consume each day. Depending on your goal weight, height and daily physical activity your daily caloric needs will vary. For an approximation of how many calories you should eat each day multiply your goal weight by 10. Calories fuel the body but if you consume too many they will be stored as fat and can turn into cellulite.
Eat a wide variety of foods that are more nutrient dense. Nutrient dense foods are low in calories but are high in vitamins and minerals. Nutrient-dense foods can be found among all the food groups. Try to eat a variety of fruits, vegetables, low-fat and fat-free dairy products, lean protein, and whole grain breads each day.
Remember to read the nutrition label on the food packaging. Avoid eating foods that are high in added sugar, trans fat, saturated fat and sodium. By limiting your intake of these items you will immediately impact your body fat levels and reduce cellulite.
Keep your body hydrated with water. Aim to drink eight 8-oz. glasses of water each day. According to Shape Fit, dehydration will make your cellulite stand out more.
Cardiovascular Exercise
Participation in cardiovascular exercise (cardio) is essential to minimizing cellulite. Cardio improves your heart and lung function, improves your muscular endurance and burns calories. Participation in daily cardio will help you shed excess body fat and minimize your cellulite. Cardio exercise can range from jogging to skiing. The key to choosing the right activity is to select one you enjoy that engages most of your body.
Minimizing cellulite through cardio exercise can be done with just 30 minutes a day. Make it a goal to complete cardio exercise at least five days a week. If you have trouble finding the time you can divide your 30 minutes into smaller sessions throughout the day. Try going for a quick jog in the morning, a walk during lunch and a quick game of basketball in the evening.
Strength Training
Strength training builds more muscle mass and directly impacts the amount of cellulite you have. When you strength train you burn calories, build muscle and boost your metabolism. These outcomes will help to naturally minimize cellulite. ACE Fitness recommends strength training for two to three days per week. A good strength training program exercises the chest, back, biceps, triceps, shoulders, quadriceps, hamstrings and calves. Exercise each muscle group at least once a week but no more than three times a week. For each muscle group choose 2 to 4 exercises and perform 3 sets of 10 to 12 repetitions for each exercise. See "Resources" for a library of exercises to choose from.
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