15 Tips and Techniques to Get Rid of Your Cellulite
For years, the problem of cellulite has been a long-standing issue for many women. The name cellulite probably makes you think that you have something seriously wrong with you, but the truth is that cellulite is nothing more than normal fat that sits beneath the skin. It appears to be overly bumpy thanks to it being pushed against your connective tissue, and this creates the rather unfortunate lumpy and dimpled look.
The reasons for having cellulite can vary quite dramatically. According to WebMD, the main reason for developing cellulite is because of your weight. However this does not represent the full picture, as even people who are thin –underweight in some circumstances – can have cellulite appearing in their body. The key reasons for cellulite developing in the body are:
- Poor circulation and detoxification in the body, particularly in the buttocks and thighs. This also includes fluid or water retention – a common issue for women.
- Increase in body fat
- Weak supportive muscles in the buttocks, thighs and hips
Therefore spot treatments using cellulite reducing creams and lotions will never fully get rid of your cellulite. What is required is a full body approach which helps reduce fat, firm up your muscles and improves your detoxification and circulation.
How Can You Reduce Cellulite: The Key Factors
The concept of reducing cellulite can be quite a tough one to get your head around at first – some work is required to get there, and you’ll need to be quite studious in your overall shifting and changing over the course of the treatment that you undertake. Getting rid of cellulite, though, can be broken down into several different categories. We’re going to cover each one, and they include:
A. Improving your nutrition: Reducing fat build-up and improving over all health
B. Getting additional exercise: Firming specific muscles in the lower body
C. Physical stimulation: Improving circulation of the blood and lymph (tissue fluid)
D. Detoxification: Removing toxins from the body
Whether you decide to change your diet and improve nutrition, or you decide to do it through exercising more and getting yourself into optimal shape, – all you need to know is that you will be making an active, conscious effort to get things moving in the right direction.
Cellulite is not permanent problem, and these techniques will help you get that smooth and sexy body in no time.
A. Improving Your Nutrition: The Foods Which Help Reduce Cellulite
The most effective way to start getting your body prepared for change is through improving the quality of foods in your diet. Most of us are probably running with a deficit in the nutrition we need, and to combat this problem you need to make a change in the foods that you eat.
This positive changes involves reducing poor quality foods in your diet – such as artificial sweeteners, preservatives and flavourings, excess sugar, fructose (including high-fructose corn syrup) salt and fat; and increasing healthy nutritious foods.
Here are four ways that you can easily start to improve your nutrition:
1. Eat more organic (non-farmed) oily fish . Organic or wild salmon is loaded with antioxidants which help remove anti-aging chemicals in the body such as free radicals. Wild or organic oily fish contains omega 3 amino acids which help strengthen the skin. As well as salmon, other oily fish include trout, herring and sardines. It is best to buy organic / wild oily wish as farmed fish is not a high quality a product.
2. Increase foods that contain zinc. A zinc deficiency can be crucial for dealing with cellulite problems as low tissue zinc can lead to the formation of cellulite in the first place.
3. Get some extra copper in your body, too. Copper is required along with zinc to make up the connective tissues strength and health in your body. Always keep to the recommended daily dose.
4. Organic coconut oil: Many health nutrients in the body are fat-soluble – which means that in order to absorb them into the body you need to eat them with some fat. Some examples of fat soluble nutrients include: vitamin-E and beta carotene. Cold pressed organic coconut oil is a high quality fat and helps your body to absorb nutrients in other foods. Organic coconut is a rich source of medium chain fatty acids (MCFA), which has been shown to increase nutrient consumption in recent research, but it also helps in facilitating weight loss. One study involved providing one group of overweight men with a diet rich in MCFAs and comparing to another group which consumed Long Chain Fatty Acids (found in vegetable and seed oils). The group who consumed MCFAs lost more fat tissue.
We also recommend that you try adding organic coconut oil into your diet. Coconut oil is solid at room temperature but it melts very quickly. A few tablespoons can be added to smoothies, hot chocolate, cereals, or use it to replace butter on crackers or toast. Because it is a saturated fat with a high heat tolerance, it can also be used for frying.
5. Replace your table salt: Conventional table salt undergoes a complex refining process and is 97.5% sodium chloride with the remainder usually comprising other chemicals such as iodine and moisture absorbers.
However organic salt – such as organic sea salt or organic Himalayan salt, does not undergo the complex processing that conventional salt does. As a result it has less sodium chloride – and more minerals. For example Himalayan salt is 84% sodium chloride, with the remaining 16% being made up of a variety of minerals and trace elements such as vanadium, phosphorus and silicon.
Sodium chloride is important for a number of functions in the body – however an excess can cause a number of problems because water from cells in our bodies is required to neutralize it. As cellular water leaches out to dilute or neutralize this excess sodium chloride it results in fluid accumulating in the tissues. This ‘water retention’ has been found to be a factor in:
- Cellulite development
- Arthritis, gout and rheumatism
- Hypertension (high blood pressure)
- Kidney and gall bladder stones
B. Exercises that help reduce cellulite
Because muscles lie under the skin, weak muscles may not be able to provide the support to keep the skin firm. Specific exercises which focus on the lower body, and target the key support muscles in the buttocks, hips and thighs have shown great results in improving the look and quantity of cellulite.
6. You will find some details of recommended bum, leg and thigh exercises below.
For details on the specific exercises which help tone muscles and reduce the appearance and the presence of cellulite on the bum, legs and thighs click here.
HIIT involves shorts bursts of intense training followed by longer rest periods- an example is:
A 20-30 intense burst of exercises at your maximum potential, following by 90 seconds of rest. This sequence is repeated 5-8 times depending on your level of fitness.
A variety of studies have shown greater health benefits with HIIT in comparison to regular aerobic exercise. Some of the benefits of HIIT include:
(i) Increased levels of human growth hormone (HGH)
8. Acceleration Training: This involves exercises performed on a vibrating plate such as power plate.
Acceleration training, also known as vibration training , is typically performed on a moving plate. The intense vibrations force your muscles to move rapidly – thus helping to move lymph out of your tissues. This reduces the toxins in your tissues and helps in detoxification process. The fat and cellulite busting benefits of a power plate include:
(i) Increases human growth hormone (HGH) which helps burn fat
(ii) Helps reduces cellulite. A 2004 study showed that women who used a power plate 2-3 times a week over 6 months experienced a 26% reduction of cellulite on the but and thighs.
C. Physical stimulation
Improving the circulation in the body (both the blood and lymph or tissue fluid) will help reduce the fluid and toxins in body but also in your cellulite target areas – bum, legs, thighs and possibly the stomach.
Your blood is kept flowing by the pumping of your heart, but tissue fluid or lymph requires a bit of manual stimulation. Lymph is the clear liquid which bathes the cells in your tissues, and helps carry toxins out and in to the blood stream so that they can filtered and removed form the body. If you do not move your body enough – i.e. you have a desk based job, a sedentary life style or you are not as mobile, then lymph (and of course toxins) may build up in the tissues. This excess fluid will not only increase your fat cells and encourage the build up toxins in these fat cells, it will also increase the fluid in your tissue. All three factors will increase cellulite.
So when it comes to keeping your lymph flowing well in order to detox your body, the following techniques may help.
9. Move your body regularly. Just walking around for a few minutes every hour will help you get the blood flowing more often, thus reducing the chances of cellulite forming or getting worse.
10. Skin brushing: Skin brushing involves using a soft bristled brush to gently stoke large the skin around large muscles in order to reduce fluid build up. Once such area of course if the back of the thighs. Make sure you stroke in the direction of your heart.
You’ll be giving your lymphatic system a nice boost by using skin brushing. This will help to remove excess cellular waste whilst also ensuring that your lymphatic system is going to working at its very best When it’s not running at its peak you will eventually fall ill.
11.Massage: Massage helps to soften those harder deposits of fat that have formed, balancing them out and putting them across your body in a more even manner. This can be very useful for reducing cellulite in both presence and appearance.
Using a little coconut, olive or sesame oil – massage the area in gentle circular motions at first in order to increase stimulation. Do this for about 5-10 minutes. End your massage with long but sweeping movements up the back of the thigh towards the heart. Continue for a few minutes.
Using a high quality organic cold pressed body oil is recommended when it comes to a massage – some great options include cold pressed olive or sesame oil. To warm up your massage oil in a way that does not damage it, simply pour about 3-4 tablespoons into a small glass jar, and let the jar sit in a bowl of warm water for about 10-15 minutes.
12. Hydrotherapy: Hydrotherapy involves stimulating the skin by alternative exposure to hot and cold temperature. Try this at the end of your shower. Simply focus the stream of cold water at medium pressure on your cellulite areas for 10 seconds, change to a warm temperature and focus on the area for 10 seconds – do this for about 4-6 times.
13. Filtered water: Increase the fresh filtered water you consume: Tap water often contains a variety of chemicals such as chlorine, anti-bacterial chemicals used to disinfect the water and an excess of fluoride. Using a high quality water filter will help improve the quality and taste of your drinking water.
14. Lemon water: Starting your day with a glass of pure filtered water with the juice of a 1/4 or 1/2 a lemon. Lemon has antibacterial properties and helps detox the body. I recommend drinking the water at a warm (but not hot) temperature, about 3 times a day.
15. Steam rooms or saunas: For centuries human beings have used heat and moisture to relax the muscles and encourage the body to sweat and thus release toxins. Using a sauna or steam room is a great way to relax, but also encourage the body to detox – thus reducing the toxins that reach the cellulite prone areas.
As you can see, dealing with cellulite is infinitely possible – you just need to be prepared to put in the time and effort to combat the problem. With each of the solutions above being easy to manage, entirely affordable and actionable, though, you have no excuse for letting cellulite affect you!