Battling cellulite can be very difficult at times. Here are some insights on how to get rid of cellulite through healthy living. Let’s begin!
What is cellulite?
Cellulite is fatty tissue deep in the skin which takes the place of connective tissue. Muscles are composed of muscle or connective tissue which is mainly formed from protein. However, there are chances that this connective tissue may get replaced by fatty tissue over time due to an unhealthy diet and lifestyle.
Incidence of cellulite formation
The cellulite formation is mostly seen in women in 85% of the cases. It is also seen in elderly women due to aging. Women are more prone to cellulite formation and deposition than men. It is less likely seen in children.
Location of cellulite deposition
The cellulite has a higher tendency of depositing cellulite in the following areas which are as follows –
- Thighs
- Buttocks
- Breast
- Lower abdomen
- Arms
Causes of the deposition of cellulite
The main reason behind the deposition of cellulite are as follows –
- Age.
- Family history of high cellulite.
- Hormones due to high estrogen levels.
- Endocrine disorders such as hypothyroidism and PCOS.
- Inflammation of tissue.
- Weight gain issues or metabolic problems.
- Loss of collagen due to over-exercising or weight-training exercises.
- Lack of protein intake in the diet.
- Poor blood circulation
- The sedentary lifestyle of lack of exercise
- Poor lymphatic drainage
- Thinning out of epidermis (outer layer of the skin)
Knowing the cause of cellulite can help in eliminating the further formation of cellulite and controlling the problem. Cellulite deposition can be managed well with exercise and diet. Staying focused on a healthy lifestyle can help in achieving good solutions to prevent cellulite.
Grades of cellulite
There are 3 grades of cellulite which are as follows-
Mild or Grade I- This involves superficial dimpling with an orange peel-like appearance showing 1-3 mild localized depressions on the skin.
Moderate or Grade II- Deep rippling on the skin connective tissue with cottage cheese-like appearance showing 5-9 medium depressions on the skin.
Severe or Grade III- Deep rippling with mattress-like appearance showing multiple depressions which accounts for 10 or more.
Best solutions to get rid of cellulite through healthy living
Let us check out some of the best solutions to get rid of cellulite through healthy living.
Massage
This is one of the promising healthy solutions to reduce cellulite over time. Regular massage with natural oils can work wonders with skin tightening effects. You can also opt for oils enriched with botanical extracts. Massaging therapy can help reduce lymphatic drainage and slowly overcome cellulite.
Bioactive collagen peptides
Collagen starts declining with age. You need to make sure to include bioactive collagen peptides in your diet through a good intake of protein. Protein and Vitamin C-rich foods help in the synthesis and production of collagen peptides which is a great solution to improve skin elasticity.
Hydration
Drinking water is the best way to prevent dehydration. Dehydrated skin cells may lead to the formation of cellulite. Energize the tissue and skin cells to make them supple with good hydration.
Losing weight
Losing weight is very important to keep cellulite at bay. Healthy weight loss with diet and exercise is the natural way to reduce cellulite. Losing weight helps in toning up the muscles to increase the blood and oxygen supply to all cells by keeping cellulite at bay.
Staying active
Stay active and give up on a sedentary lifestyle. Ensure to exercise daily morning and routine. Staying active will allow you to lose and burn fat in the right way to prevent cellulite deposition.
Focusing on healthy lifestyle changes can bring about a change in cellulite formation and deposition.
Best exercises for cellulite
Target-specific exercises for the leg and gluteal regions can help reduce the fat and skin sagging which is mainly caused due to cellulite. It is important to focus on the thigh and buttocks region to help with the reduction of cellulite.
It has been proven by research, that stronger muscles and tighter skin may help reduce the typical cellulite appearance of the skin with multiple dimpling depressions. Here are some of the best exercises which you must know to prevent cellulite.
Squats
- Stand with feet apart aligned at shoulder-width and toes pointing forward.
- Bend at the gluteal region as if sitting on the chair with a slight bend at the knee.
- Squeeze your glutes as you rise and revert to starting position.
- Repeat and you can do 3 reps of 15 squats each.
Jump Squats
- Follow the regular squat as mentioned above
- Speed up slightly and jump as you land softly on the ground
- Ensure to avoid jerks while performing jump squats.
Step-ups
- Keep a bench or study exercise box in front of you
- Step up on the body with one foot at a time.
- Step down in the same way.
- Repeat 3 reps 15 times daily and slowly increase it.
Glute/leg kicks
- Get on the floor with all-fours position
- Kick one leg behind you engaging the glutes and upper thigh
- Repeat it 15 times with 3 reps
- Lower your leg and repeat on the other leg
Side lunges
- Stand tall with feet apart and aligned with hip-width
- Take a wide step out to one side. Bend your right knee as you push your hips back while keeping your left leg straight
- Keep feet flat on the floor throughout the lunge
- Push the same leg and return to starting position
- Repeat the other side bending the left knee and straightening the right
Aerobic or cardio exercises
Some of the best aerobic and cardio exercises which can help burn fat include the following-
- Cycling
- Running
- Swimming
- Jogging
- Walking
- Hiking
- Dancing or Zumba
Points to remember while exercising to reduce cellulite
- Each of the exercises above can be helpful for your cellulite as well as body weight.
- You can also incorporate weight-training exercises with handheld weights and barbells.
- Do the repetitions 12-15 times at a time and continue with 3 reps daily by gradually increasing the weight and reps as you get stronger.
- Ensure to warm up before the exercise to prevent muscle spasms or strains.
- It is important to follow 4- 6 sessions weekly to see desired results.
- Set a goal and aim for 6 sessions per week with 30 minutes at a time on a regular basis.
- A regular workout routine can be coupled with aerobics, zumba, or cardio exercises to help improve muscle build-up, cellulite loss, burn fat, and skin elasticity.
- Enjoy your exercise routine and the journey to look great and beautiful.
All these factors can help improve cellulite and control the further deposition of cellulite.
Lifestyle changes are the best solutions to get rid of cellulite
Cellulite is a common condition that may affect aging. It is important to remember that you cannot reverse the aging process. However, prevention can be taken to control aging at a faster pace. Once premature aging sets in and the skin tends to lose elasticity, it is difficult to deal with cellulite deposition. A balanced diet and exercise can work wonders to reduce and prevent further deposition of cellulite.
Recurrence of cellulite deposition
You might have heard many celebrities across the world going under the knife to get rid of cellulite. Surgical procedures or laser therapy or non-invasive therapies like creams, gels, and ointments won’t allow you to get rid of cellulite deposition. There is no 100% complete cure for cellulite. If you have a tendency to deposit fatty tissue or cellulite in certain areas of the body, you will still tend to deposit it.
No matter whichever surgical therapy you opt for, you need to couple up the diet, exercises along with healthy lifestyle practices to control and gradually get rid of cellulite.
