How many times have you stood in front of the mirror and told yourself how much you’d like to get rid of that bumpy skin on your thighs? That’s right, cellulite can be one big affliction that keeps many women up at night. Although it is a natural part of a woman’s body and there is nothing wrong with it, after all, you all want to feel great, comfortable and confident in your body. So the question is, is there anything you can do about cellulite or do you just have to put up with it? Let’s take a look together at how to fight cellulite effectively!
In this article you will read about the following tips to help you fight cellulite:
What is cellulite?
Although many people think otherwise, cellulite is not just accumulated body fat. In fact, it is a structural disorder of the skin and subcutaneous tissue. It shows up in all its glory when the volume of fat cells (adipocytes) in the subcutaneous tissue increases. Its individual structural parts are not strong enough to prevent the fat from being pushed upwards.
Under the skin are several layers of fascia – structures made of collagen and other fibres. These layers, laid on top of each other, are connected to each other by further fascia. To make more sense, imagine an ordinary three-story apartment building. The roof of the apartment building is the top layer of skin, while the rest of the building is already part of the subcutaneous layer. The floors and ceilings are the horizontal fascia, while the walls, in turn, are the vertical fascia that hold this whole structure together. Of course, the subcutaneous skin is not actually regular in this way, but for the sake of explanation, this idea is sufficient to give you an idea. In the space between the fasciae (in this case, the walls), the fat cells are closely packed on top of each other.
The top layer of the skin is supple and does not remotely resemble the solid roof of a house. Thus, when the fat cells get bigger, they push it outwards – that’s what makes those bumps typical of cellulite. The fascia (walls), however, cling to the top layer of skin (roof) by tooth and nail, which in turn creates dimples and depressions.[3]
Who is most often affected by cellulite?
Cellulite is predominantly a female problem. The reason for this is the structure of the subcutaneous tissue, which was just described. In women, these parts are less resistant and at the same time they are organised in such a way that it is easier for the fat cells to push upwards. Men have fascia in the subcutaneous tissue laid out in a way that prevents cellulite from forming.
After all, this is confirmed by the following figures. Approximately 80-90% of post-pubescent women have some degree of cellulite, making it a normal part of almost every female’s body. In contrast, only around 2% of men struggle with this problem. What’s more, it’s mostly due to some kind of hormonal disorder. Cellulite is most commonly found on the back of the thighs and buttocks, but it also appears on the abdomen, calves, arms or front of the thighs.[3]
What are the stages of cellulite?
Cellulite can look completely different on every woman. It has several different stages.
- Stage 1: The skin is smooth to the naked eye, but cellulite is visible when pinched.
- Stage 2: Mild cellulite is visible on the skin even without pinching it, which at first glance resembles orange peel.
- Stage 3: The skin is more pronouncedly wrinkled and has raised bumps and irregularities. [3,9]
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How do stretch marks differ from cellulite?
Cellulite can often be mistaken for stretch marks – fine, pinkish, purple or white stripes on the skin that most often appear on the buttocks, abdomen, arms, legs or breasts. These are tiny tears in the subcutaneous tissue that form when it is suddenly stretched. They typically form on the abdomen during pregnancy, but can also be caused by rapid weight gain or rapid growth during puberty.
Unfortunately, there is no method today that can rid you of stretch marks. Therefore, if you wish to prevent them, it is important to think about prevention. In order to avoid them, you should try to prevent weight fluctuations, ideally through a balanced diet and exercise. It is also worth looking after the skin by using good quality creams or oils. By doing so, this can reduce the risk of stretch marks, for example, in pregnancy.
What are the causes of cellulite?
Anyway, let’s go back to our original topic. Nowadays, we still don’t know what exactly is behind the appearance of cellulite. However, it is probably the action of a complex mixture of factors.
- Genetic predisposition plays quite a strong role in the case of cellulite.
- Gender plays a large role in whether or not cellulite appears. Women are practically predisposed to it, mainly because of their different subcutaneous tissue structure compared to men.
- Hormones, specifically the hormones oestrogen and prolactin, play a significant role in the development of cellulite. But they are not alone in this, other culprits in this case include thyroid hormones or insulin.
- Older age goes hand in hand with reduced tautness of the skin and subcutaneous tissue. At the same time, the amount of body fat typically increases.
- Being overweight and obese leads to the development of cellulite because of the higher amount of body fat stored in the subcutaneous tissue.
- Improper lifestyle, including inappropriate diet, smoking or alcohol consumption. [3]
How is cellulite linked to the lymphatic system?
The lymphatic system is made up of the lymphatic organs (lymph nodes, tonsils, spleen and thymus) and lymphatic vessels distributed throughout the body, through which lymph, also known as lymphatic fluid, flows. The role of this system is to collect dead cells, bacteria, end products of metabolism and other unwanted substances in the body, filter them and then return them to the blood. Thus, it is a kind of filtration system of the human body, which gets rid of waste substances.
It appears that cellulite may be partly a manifestation of a disorder of the lymphatic system, but scientists are not entirely clear on this. Some have suggested that inadequate circulation of lymph may lead to worsening of cellulite. That’s why various massage and other techniques are used to treat it, targeting both the lymph and blood circulation, which is connected to the lymphatic system. [4]
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How to combat cellulite?
Make sure you lead a healthy lifestyle
1. Maintain a healthy body weight
As we’ve already discussed, being overweight is a contributing factor to cellulite. The more subcutaneous fat you have, the greater the chance of it appearing. That’s why you’d do well to strive to maintain an optimal weight through a healthy diet, exercise, quality sleep, and an overall healthy lifestyle.
In the event that you are overweight as well as suffering from cellulite, it can actually motivate you to lose a few kilos of fat. Even if you don’t get rid of cellulite completely, it can make it significantly less visible. Remember, however, that it is always important to lose weight in a health manner. Set a suitable calorie deficit, eat a varied and balanced diet and don’t forget a suitable training plan.
If you need advice on calculating how much energy and nutrients you should take in to maintain weight or lose weight, call upon our online energy intake and macronutrient calculator for help.
2. Be physically active
Movement is one of the most important areas of your lifestyle that helps to combat cellulite. First and foremost, it increases caloric expenditure, thus making it harder for fat cells to store in the wrong places. But that’s not all. Regular exercise has several other benefits.
- It improves blood circulation in the body, including the subcutaneous tissue where cellulite originates.
- It supports the activity of the lymphatic system and lymph circulation.
- Strength training builds and shapes muscle mass. The skin on firm and worked out muscles appears smoother and healthier.
- It promotes the suppleness and elasticity of the skin, making it more resilient and firm. [11]
- Don’t know which exercises are most effective for problem areas? In that case, don’t miss our article, in which we will reveal the 9 Most Effective Exercises for the Buttocks and Legs.
- If you need to boost your motivation for strength training, check out our article Strength Training for Women? Yes? 12 Reasons to Workout and Work Up Strength.
3. Modify your diet
A balanced diet is essential for maintaining a normal body weight as well as healthy skin. Both are important for keeping cellulite at bay. However, if you wish to take the fight against cellulite to an even higher level, you can focus on specific food choices.
Which foods can exacerbate cellulite?
- alcoholic drinks
- sweetened drinks
- highly processed foods, such as various salty snacks, sweets, cakes, etc.
- foods rich in salt, e.g. various convenience foods, cold meats, salty cheeses, canned foods, etc.
Which foods can improve cellulite?
- Water-rich foods (vegetables, fruits, dairy products, whole grain side dishes, etc.) can help hydrate the skin.
- Foods containing vitamin C (berries, peppers, kiwis, brassicas, citrus fruits, potatoes, etc.) are especially appreciated by the building blocks of the skin and subcutaneous tissue. This vitamin is necessary for the formation of collagen.
- Protein-rich foods (meat, fish, plant-based meat alternatives, eggs, etc.) contain amino acids that are essential for building strong subcutaneous tissue and healthy skin.
If the goal of changing your diet is to get rid of cellulite, you should bear in mind that no one food can cure it on its own. It is also not true that if you stop eating an unsuitable food, you will get rid of the problem forever. In order for dietary modifications to have an effect on cellulite, it is important to combine them and not forget about other areas of a healthy lifestyle. Diet is only one of many pieces in this complicated puzzle.
4. Steer clear of cigarettes
Smoking is generally bad for the body, so it’s no surprise that it can also contribute to cellulite. Cigarette smoke contains toxic substances that deteriorate the quality of the skin. They can weaken it, reduce its elasticity or hydration. This makes the skin more susceptible to problems overall. As far as cellulite is concerned, unhealthy skin is more likely to succumb to the pressure of fat cells that seep out from the subcutaneous tissue. This makes it easier to develop the dimpling and unevenness typical of cellulite. [13]
By limiting smoking, you will increase the quality and resilience of your skin. Not to mention that your whole body will thank you for it, including your lungs, teeth, hair and heart.
5. Maintain your fluid intake
A sufficient fluid intake is one of the cornerstones of healthy skin. Fluids are necessary for the proper functioning of skin processes. They keep the skin hydrated, resilient and looking healthy and fresh.
In addition, an optimal fluid intake helps to reduce water retention in the body. The less excess water is hidden in the subcutaneous tissue, the less visible cellulite is. [6,8]
In particular, you should drink plain water, or lightly mineralised mineral water or unsweetened tea. They can also be varied with diet drinks with sweeteners. Traditional sweetened drinks should ideally be indulged in only in exceptional circumstances.
If you are interested in more specific information about when the body may retain water and how to combat it, check out our article How to Drain the Body and Reduce Water Retention?
Try cellulite treatments and nutritional supplements
1. Massage
The aim of massage is to promote the flow of blood and lymph. According to some scientists, cellulite is characterised by slowed and insufficient circulation. Massages can therefore help to stimulate the processes in the subcutaneous tissue and thus alleviate the symptoms of cellulite. However, these are techniques in which it is not entirely clear how effective they are.
- Endermologie, also called lipomassage, helps shape the figure and fight cellulite by altering the distribution of subcutaneous fat. It is a technique that is also approved by the U.S. Food and Drug Administration (FDA). [3]
- Maderotherapy is a modern technique using wooden massage tools. It is quite a rough type of massage and you will perspire in the process. However, in doing so, it can help to get the blood and lymph flowing and build up the skin’s resilience.
- Lymphatic massage aims to support the function of the lymphatic system and thus improve the elimination of waste substances from the body. [12]
2. Energy-based treatments
There are a number of procedures that promise to eliminate cellulite. It turns out that many of them can be really effective and produce visible results. However, what is true with them is that the positive effect is not permanent. Therefore, they usually need to be repeatedly used.
- Radiofrequency delivers thermal energy to the body, raising the temperature in the area with cellulite. It has been shown that this can promote the processes of rebuilding subcutaneous tissue and help to increase fat breakdown. [3]
- Acoustic shock wave therapy is used for musculoskeletal injuries. According to studies, it can help promote collagen production, blood circulation and lymph flow. As a result, it is proving to be useful for cellulite as well. [5]
- Laser therapy works in a similar way to radiofrequency, by releasing heat. This energy passes through the skin and subcutaneous tissue, where it can promote the reconstruction of collagen structures, which in turn makes cellulite less visible. [14]
- Ultrasound targets fat cells in the subcutaneous tissue and aims to destroy them. However, for now, it is unknown how effective it is. It seems to be more effective when combined with other techniques, such as the laser mentioned earlier. [14]
- Carboxytherapy uses carbon dioxide (CO2) to treat cellulite. This is injected directly into the subcutaneous tissue, where it should improve blood flow and promote fat breakdown. [7]
- Cryolipolysis is a method that is supposed to freeze unwanted subcutaneous fat. By exposing the cells to a low temperature, they are supposed to die. However, there is currently not enough evidence to show whether this technique works. [14]
3. Creams and gels for cellulite
This is one of the first methods through which we tried to get rid of cellulite. Creams and gels typically contain various active ingredients that you will read about that promote blood circulation, collagen production or fat breakdown. Examples include caffeine, aminophylline, retinol or various plant extracts.
Caffeine, for example, is said to promote the breakdown of subcutaneous fat. Retinol, on the other hand, is useful in the formation of skin building blocks. [14]
There is little evidence available today on the effectiveness of these various products. However, in combination with other strategies, they may be worth a try.
How about a mud wrap?
An interesting product to relieve cellulite is seaweed mud. In research by Finnish scientists, it was shown that using the mud for four weeks (45 minutes a day) significantly reduced the visibility of cellulite. On ultrasound, for example, changes in the structure of the subcutaneous tissue became apparent – collagen production and blood circulation improved, and the amount of subcutaneous fat was reduced. Thus, the mud can also be a useful aid in the fight against cellulite. However, it is important to mention that mud wraps on the market can vary in the proportion of algae and other ingredients. [1]
4. Nutritional supplements
If you want to alleviate cellulite with the help of dietary supplements, there are several substances that could assist you in this endeavour. However, this is in addition to other techniques. It is certainly not possible to expect that taking any supplement will rid you of cellulite.
- In studies, collagen had an effect on the formation of the building blocks of subcutaneous tissue. Hydrolysed collagen, i.e. in the form of peptides, seems to be the most effective. You can also try peptides made from fish collagen. [10]
- Ginkgo biloba, in combination with grape seed extract and Melilotus officinalis, showed a positive effect in one study in the treatment of cellulite. [2]
Is it possible to get rid of cellulite completely?
You may have experienced for yourself that trying to get rid of cellulite can be quite a challenge. Often it clings very stubbornly and is difficult to remove completely. However, even in this case, nothing is impossible. Cellulite may be a common and natural part of the female body, but today you know what to do to make it as invisible as possible. Nor is it unrealistic to get rid of it completely. Not only lifestyle changes can help with this, but also the aforementioned therapeutic techniques developed specifically for the treatment of cellulite.
By combining a healthy lifestyle and possibly special treatments, there is a good chance that this problem will finally stop bothering you. But what if you make changes in your diet, exercise program or start getting massages and the cellulite on your thighs still remains? It’s quite possible that it won’t even bother you in the end. The positive changes you make will make you feel much better and more confident in your body overall.
Is it necessary to get rid of cellulite 100%?
As you can see, there are several helpers you can call on to fight cellulite. Several of these methods work and can reduce it. However, the fact is that many of you may not be able to eliminate it completely and forever. This is because cellulite is to a great extent genetically determined. But is it really necessary to get rid of every last bump?
Maybe it’s time to stop worrying unnecessarily and acknowledge that you and I perceive it as a much uglier body part than it really is. The beautiful, smooth thighs of the models portrayed on social media certainly don’t help. However, you have to realise that this is not reality. The reality is that almost all of you, even the most fit women on Instagram, have cellulite. However, at the same time, it’s okay if you want to alleviate it. But maybe you’ll do a better job of it when you acknowledge that it’s okay to have a little bit of this “imperfection” on your thighs.
Cellulite myths
Cellulite is shrouded in a wealth of myths and stories. We may have already debunked some of them for you and now we’re going to take a look at some more. What is the truth of what is being said and written about cellulite, and what is no longer true?
1. Only overweight and obese people have cellulite
Cellulite is also common among athletes and active women who maintain a healthy lifestyle. Excessive fat is not the only factor that leads to its formation. For example, being female itself is a strong cause.
2. The best exercise for cellulite is cardio
Cardio can definitely help you lose weight and get rid of excess fat. However, in order to get rid of cellulite, it is also important to work on muscle strength and shape. This is where strength training will help you. As always, however, it is ideal to combine both of these types of activity.
3. It is caused by toxins in the body
As we have already stated, cellulite is primarily due to the way the structures in the subcutaneous tissue are arranged and the weakened top layer of the skin. That is why it is typical for women, while men are mostly avoided. The visibility of cellulite is further determined by the amount and size of fat cells. As for the slowed lymph flow and the accumulation of waste substances, it is not clear today to what extent they are involved in cellulite.
4. An effective method is anti-cellulite leggings
If you wear anti-cellulite leggings, this aesthetic deficiency will most likely be less visible. The compression material promises better blood circulation, lymphatic flow and has an effect on thermoregulation, which will make you perspire better. However, we have no evidence of the positive effects of these types of leggings, so they cannot be depended upon to get rid of cellulite or to help significantly in this respect. However, it seems that relief from sore legs can be achieved in a similar way, for example, compression stockings.
What should you remember?
Cellulite is a part of the body that has at some point upset perhaps every woman. You want to get rid of it and sometimes would do anything to make it go away. The good news is that all is not lost because there are ways in which you can curb it. Changing your diet and exercise routines is always a good idea. In addition, there are numerous other massage and therapeutic techniques available to help fight cellulite.
There is nothing wrong with wanting to get rid of cellulite. But it can also be helpful to learn to accept that cellulite belongs on a woman’s body in its own way. After all, roughly 80-90% of women have it. So the best solution seems to be to learn to accept it as part of who you are, while working on the best possible version of yourself, little by little.
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