08:00 | 04/01/2022 Print
|How To Get Rid Of Cellulite With Diet And Exercises. Photo Pinterest|
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Cellulite is totally natural, which goes some way to explaining why so many women have it.
Often referred to as ‘orange peel skin’, cellulite simply occurs when fat tissue deep within the skin’s layers presses up against higher tissues. This is what causes its characteristic dimpled appearance.
The fact is, most of us have cellulite. However, it’s also a fact that most of us are unhappy with it, and wish we could figure out how to get rid of it without overhauling our lives or spending an absolute fortune (we’re looking at you, spendy product aisle… )
So how do you reduce cellulite once it’s staring back at you in the mirror? And if you’ve not seen any orange peel dimples on your thighs so far, how can you go about keeping them at bay?
|Photo Everyday health|
If you’re wondering how to get rid of cellulite, we’re here to tell you that it’s not impossible, and thankfully, it’s not even about expensive lotions and potions.
There are a few simple ways you can get reduce it, and what’s more – you can kick them off today!
Around 80-90% of us have cellulite, so if you have it, you’re not by any means alone. It’s caused by a collection of fat that pushes into the skin’s upper layer, which is what gives that dimpled, orange peel look.
Cellulite doesn’t discriminate, and can appear regardless of shape or body type, so you might find it on your thighs, bums, upper arms or tummy, whether you’re a size 8 or a size 18. It is also genetic, so if your mum suffers with the stuff then you might find you’re more likely to get it too.
Eat foods that provide lecithin
If you eat a lot of refined, processed or fatty foods, these could all contribute to poor circulation and therefore won't encourage the body's natural digestive processes to flush out toxins, therefore triggering the onset of cellulite.
A diet high in antioxidants - vitamins A, C and E, plus selenium, manganese, zinc and copper - can help to prevent the cell damage that leads to the dreaded dimples.
By eating these foods daily, you'll restore the strength of dermal cells - and the good news is, they're all pretty tasty. Eggs, apples, soy, spinach, cauliflower, peanuts and Iceberg lettuce are all lecithin rich foods, so they're great for getting rid of cellulite. Time to stock the kitchen!
Protein stimulates and strengthens the production of collagen and elastin which keeps cellulite at bay. It also helps to firm up muscles that can keep fat stores in place, and reduces the dimpled effect of cellulite. All in all, protein is a winner when it comes to combatting the orange peel skin!
Add more lean meats, turkey, nuts, skimmed milk and pulses to your diet to get the best chance of improvement.
Omega-3 fatty acids, which you can find in oily fish such as salmon, tuna, mackerel and sardines (as well as vegetable oils, seeds and nuts) are known to lower cholesterol. This has a knock on effect, because by lowering your cholesterol you'll be boosting your circulation, which has an anti-inflammatory effect.
The fats in oily fish help reduce swelling that could make skin cell damage worse. Try to eat oily fish once a week to beat those pesky cellulite problems!
Fruit and veg
|Photo Medical News Today|
Cellulite is caused by a build up of toxins, so fruit and veg high in antioxidants are the best way to beat lumpy skin from the inside out!
Some fruit and veg is better than others, brightly coloured ones being the best. Try celery, oranges, grapefruit, peaches and plums, they’re low in natural sugar and high in fibre. Foods high in vitamin C are also great cellulite-busters because they boost levels of collagen in the skin, promoting elasticity and keeping things firm and taut.
This herb does much more than take your taste buds South of the border: Fresh herbs like cilantro promote detoxification by helping to remove heavy metals from the body that tend to hide in fat cells. These heavy metals can disrupt normal tissue function and, as a result, prevent your body from healing and functioning properly. By reducing overall toxins in your body, you can help get rid of excess stored fat, which can help lessen the appearance of cellulite. Bonus: This botanical will also keep you vacation-ready by boosting immunity and reducing the frequency of colds. Bye, bye, summer colds.
Eat This! To include more of this herb into your diet, try adding small amounts of cilantro to dips like guacamole and salsa, or add them to salads, stews and sandwiches.
This lesser-known grain gives trendy quinoa a run for its money. Buckwheat is a slow-burning, easily digestible whole grain that, in addition to being a complete protein, is also rich in B vitamins and fiber. While you might focus on fiber for its waist-whittling and satiating effects, the nutrient is also incredibly important in the fight against cellulite because it helps push toxins out of fat cells. If you needed anymore reason to search out this grain, buckwheat takes another swing at cellulite with high amounts of lysine, an amino acid that helps repair body tissue and collagen.
We know you're already eating them for their rich essential fatty acid content, but nuts are another diet staple that help lessen the appearance of cellulite. Omega-3 fatty acids contribute to the health of the skin cell membrane, a two-fold protector of your body: It not only blocks harmful compounds like toxic chemicals but also holds in healthy elements (like water) to make your skin look softer, fuller and wrinkle-free. Essential fatty acids can also help delay the skin's aging by reducing the body's natural production of inflammatory compounds.
Eat This! Add crushed nuts like walnuts or almonds to yogurts and oats, or just eat them solo as they're one of the best high-protein snacks out there.
Water with Melon
Spiking your water with a simple lemon wedge can help shoo away cellulite in three ways: by hydrating your body, flushing out toxins and delivering a big hit of vitamin C. Your goal is to avoid dehydrated skin, which can look and feel dry, dull and lumpy while adequately hydrated skin appears soft, supple and smooth. With the added vitamins from the lemon, your skin will not only feel and look softer, but also have the necessary nutrients to fight against damage from things like the sun and air pollution.
Drink This! Start your day off with a hot cup of water with a squeeze of fresh lemon juice. You can choose to drink this detox water hot or cold, but your body absorbs the warmer water more quickly because it doesn't have to work to heat it up.
Avoid full fat dairy and fast foods
Full fat dairy products like cream, butter and cheese are high in saturated fats and are harder for your body to break down. They're fine as a once in a while treat, but avoid consuming them too regularly if you can.
Eating fatty takeaways and processed foods can also cause cellulite because they lead to fat deposits in our bodies. So why not switch shop-bought sweets for homemade lower-fat cakes and try making your favourite takeaway at home to reduce the saturated fat?
Processed Meats and Cheeses
A standard serving of deli meat packs up to 790 milligrams of sodium—a third of the daily recommended intake. Now consider that most people pile their bread with far more meat than what's considered to be "standard." And processed cheese isn't much better, which some varieties, like feta, carrying 400 milligrams of salt in a quarter-cup serving. What's all this have to do with cellulite? "High sodium foods like deli meats, bacon and cheeses cause water retention," explains Haase. "And that bloating and extra water weight can make cellulite more visible."
Canned soup may be a simple dinner solution when you're in a pinch, but most are loaded with salt…which can lead water retention and dehydration, making dimpling appear more pronounced than it is.
Eat This Instead!
Want to slurp your soup, and have it, too? Simmer up your own pot, using a low-sodium broth. If you don't have a go-to recipe, check out these best-ever fat burning soups—they're all delicious and nutritious!
Outside of genetics, there is a variety of things that can cause cellulite, says registered dietitian Yasi Ansari. One of the most common? Poor blood flow. "A diet high in unhealthy fats can slow blood circulation and oxygen flow. As a result, connective tissues weaken, making skin rippling more apparent." To keep your blood flowing freely, avoid foods high in artery-clogging saturated fat—like pizza. According to The Harvard T.H. Chan School of Public Health, pizza and cheese are the biggest food sources of saturated fat in American's diet.
Have you ever noticed that your belly is a bit paunchy after eating a salty meal like soy sauce topped sushi? This happens because your body retains water after a sodium-packed meal. Along with making your jeans tight, it can also decrease blood flow and make cellulite more visible.
Eat This Instead!
Opting for low-sodium soy sauce over the conventional types can save you up to 700 milligrams of the salty stuff!
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Salt and banking soda are two ingredients that can help you get rid of cellulite at home. Could you try right now?
Certain exercises can help tone specific areas of the body on which cellulite commonly occurs. They can also contribute to a reduction in overall body fat, which can reduce the appearance of cellulite.
If you’re side-eyeing the dimples on your thighs and butt, know that you aren’t alone. Some data suggests that anywhere from 80 to 90 percentTrusted Source of adult women have cellulite somewhere on their bodies.
Cellulite isn’t size-specific. In fact, some people may actually be genetically predisposed to the condition. Although it’s impossible to get rid of cellulite completely, there are things you can do to minimize its appearance.
Strength training — especially when combined with diet and cardio — can reduce body fat and sculpt muscles, helping erase some of those dimples.
Ready to get started? All you need is 20 minutes to try this lower-body routine.
Firming the muscle underneath the cellulite will help smooth the skin's appearance. Focus on strength-training moves that build up the hamstrings, quads, buttocks and hips. Aim for training the lower body at least two times a week, increasing the weight over time to challenge your muscles. Among the most effective lower-body exercises are:
Step-Ups: Step up on a bench or fitness step, then step down with the same leg. Aim for 20 reps on each leg.
|Photo get healthy U|
Lunges: Walking or stationary lunges effectively target all lower-body muscles. Take one large step forward and lower your body so both of your knees form 90-degree angles, keeping your front knee over the ankle. Return to starting position. Aim for 30 to 50 reps on each leg.
|Photo get healthy U|
Squats: Aim for 50 reps, keeping your weight in the heels and your back straight as you extend your hips down and back (like you're sitting in a chair). Try to lower until your thighs are at least paralell to the floor. Don't let your knees extend past your toes.
|Photo get healthy U|
Cardiovascular exercise is great for weight loss and fat burn, and as we said before: the less fat, the less cellulite you’ll see.
If you’re already an avid cardio queen, exercise such as steady running, cycling or even hiking outdoors can work wonders, helping you get rid of cellulite fast.
If, on the other hand, you’re just starting out with exercise, something as simple as a 20-minute walk every day is a great first step. Walking still counts as cardio, and will act as the perfect stepping stone towards more intense cardiovascular exercises.
Cellulite reduction exercise: stair climb
Whether outdoors or on the infamous stair machine at your local gym, climbing stairs is a serious cellulite blaster.
Working your butt and legs like nothing else, stair climbing blasts the muscle groups commonly associated with cellulite development. It also burns a high volume of calories in the process!
So next time you’re in the office, mall or cinema, make sure you take the stairs!
Cellulite reduction exercise: squats
Squats are a great method for reducing cellulite on the legs and butt.
Put simply: the more muscle you build, the more likely you are to burn fat. And greater muscle mass results in burning a higher amount of calories throughout the day — even when at rest!
To squat, stand with your feet about shoulder-width apart, and slowly bend your knees. Keep lowering until your thighs are at the same angle as the floor, and gradually rise, squeezing your butt as you go.
You can even incorporate a jump as you come back up, making your squat more cardio-based and even more likely to shred unwanted cellulite.
Cellulite reduction exercise: glute bridge
|Photo redefining strength|
If you’ve never heard of this before, don’t panic — glute bridges aren’t anywhere near as complicated as they sound! Super simple and suitable for virtually all fitness levels, this is actually one of the easiest cellulite reduction exercises you can try.
Lie on your back with your knees bent, feet flat on the floor, and arms resting at your sides. Raise your hips completely off the ground, forming a straight line from your knees right up to the top of your back. If you do yoga, you may be familiar with this as ‘bridge pose’.
Try to hold this position for 3-5 seconds, squeezing your butt as you do. Lower yourself slowly back down, vertebrae by vertebrae and repeat!
Great for engaging your glutes and hamstrings, glute bridges target both your thighs and butt in equal measure. If you want to try burning more calories and pushing yourself harder, you can place a weighted bar over your hips.
Cellulite reduction exercise: side leg lifts
Does your cellulite tend to gather around your outer thighs? Then you need side leg lifts!
Lie on your side on a flat surface, set your elbow down and support your head with the same hand. Raise your outer leg up as far as it will go, making sure your legs are straight at all times (pointing your toes can help with this!). Slowly lower back down, and repeat as many times as you can before switching sides.
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