Cottage cheese is great on crackers, but not on butts, thighs, arms, and bellies.
Hormones, a lack of exercise and poor diet all contribute to the formation of cellulite. The bane of many women’s existence, this unsightly condition occurs when pockets of fat push up against connective tissue beneath the skin.
Cellulite is seen much less frequently in men than women. This is due to females having thinner, less porous skin that make our fat cells more noticeable. While there is no known cure, there are ways to minimize its appearance.
In this article, we will look at three ways to beat, or at the very least lessen cellulite, which plagues 85 percent of adult females.
The first thing to look at when you want to beat cellulite is your diet. Nutritionists and dieticians agree that the best way to eliminate or reduce cellulite is to decrease our total body fat.
Base your diet around foods that are low in fat and added sugar and high in fiber. Good choices include whole grain bread and cereals, low-fat dairy products and lean sources of protein, such as skinless chicken, pork or turkey, plus fish, legumes, and beans. Add to this, 5 servings of vegetables and 2 of fruits per day.
Drink at least 6 to 8 glasses of water every day. Doing so helps to prevent bloat and fluid retention, which worsen the appearance of cellulite.
Limit your consumption of alcohol. When eating canned or packaged foods, choose those that don’t contain added salt, or are at least salt-reduced.
Use freshly cracked black pepper, herbs, and spices for flavoring. After a few weeks, you won’t miss the salt.
- 6-week kick-start diet
To speed up your results, center your diet around the foods listed above, and other whole foods. Eliminate foods containing sugar, such as candy, cakes and cookies, baked goods and soda. Veto starchy, highly-refined foods, including white bread, white pasta, and French fries. Limit your alcohol intake to 2 glasses per week.
Eat this way for six weeks, and you will see a big reduction in cellulite.
Doing fast-paced circuit-training will improve your cardio fitness, blitz fat and strengthen your entire body, particularly your hamstrings and glutes.
Do 2 circuits to start, building up to 3 when you become stronger. Each circuit should contain 3 to 5 exercises. Do 10 to 15 reps of each, without stopping until you get to the end of the first circuit. Rest for 60 seconds, then repeat the sequence once or twice more.
Include some upper-body exercises, but aim for two lower-body exercises for every one upper-body exercise. Studies have shown that when working out this way, we continue to burn more calories, even the day after our workout.
Walking will help you beat cellulite, providing you go at a brisk pace and do it regularly. Running and cycling are other great options. If you choose an exercise you enjoy you will be more likely to stick with it, which is the key to getting results.
Side-Step-Up and Overs will improve circulation and tone your thighs and buttocks. Do them regularly, along with Single-Leg Hip Raises, Reverse Lunges and other exercises that stimulate the body’s largest muscle groups, and you will lessen the appearance of cellulite as you improve your balance and coordination and strengthen your heart muscle.
Side-Step-Up and Overs
To do Side-Step-Up and Overs, you will need a bench or a deck that is around knee-height or slightly lower. Your knees should not bend to more than a 90-degree angle at any point, throughout the exercise. If you feel pressure on your knees, use a lower bench.
- Stand sideways with the bench on your right-hand side. Bracing your ab muscles, push off with your right foot, placing it entirely on the step towards the right-hand side.
- Push off with your left foot, placing it on the bench beside your right foot. At this point, your feet will be side-by-side.
- Step down onto the floor with your right foot, then lift it back onto the bench.
- Step down onto the floor with your left foot, then lift it back onto the bench.
- Repeat this movement.
Do 3 sets, each containing 10 reps. When you become stronger, add more reps.
To increase the challenge, hold hand weights when doing the exercise.
If you don’t have a deck or bench at home, see if there’s one at your local park. If there’s nothing suitable, use an aerobic step with risers.
Side-Step-up and Over Video Demonstration
3) Skin brushing
Cellulite therapists recommend daily body brushing as a means of treating cellulite. If your skin becomes irritated from daily brushing, cut back on the frequency, brush more gently or make fewer brush strokes.
Skin brushing can reduce the appearance of cellulite by increasing cell renewal, removing dead surface skin and stimulating blood flow and lymph circulation to speed up the removal of toxins. Combined, this results in smoother looking skin.
Skin brushing can be done with a dry brush or using massage oil. We will look at both below.
- Dry skin brushing directions
Using a long-handled natural fiber brush – plant bristles are considered to be the best – brush your thighs and buttocks in an upward circular motion towards your heart. Do 10 to 20 long, firm strokes or more, stopping when your skin has a pink glow.
If you’re looking for a brush, check out the Yerba Prima Tampico Skin Brush. (Click the previous link to visit Amazon where you can read reviews.) It’s very inexpensive and it has a lot of positive feedback. Its bristles are made from Tampico, which is the unbleached stem of the agave plant.
- Coconut oil brushing directions
Take a hot shower to open your pores and enable your skin to absorb the oil better, then dry off with a towel.
Rub some coconut oil on the target area, then brush your thighs and buttocks in an upward, circular motion, 10 to 20 times.
Wait for 10 minutes or so, then have another shower to remove any residual oil.
NB Wash your brush in hot soapy water, weekly or more often, then leave it in the sun or a well-ventilated area, to dry. This will extend the life of the brush and optimize its performance. It will also lessen the risk of bacterial infection that could occur if you brush too vigorously and scratch your skin.
To beat cellulite you will need to be consistent. By eating sensibly and doing regular and aerobic workouts you will be able to reduce your cellulite and have thinner thighs in around 30 days.
For more information on diet and exercises that target the thighs and butt, read How to Get Rid of Saddlebags on Thighs.