Let’s talk about the “c-word.” It’s no secret: the constant barrage of images for the “perfect” female body on social media have made talking about cellulite taboo.
Yet for the industry of anti-cellulite products, it’s a tremendous platform for major financial gain. Women spend over 6 billion dollars a year on anti-cellulite products in search of a quick fix. Ironically, the research can’t point to a single product that can definitely reduce cellulite.
What Is Cellulite?
Cellulite occurs when a layer of fat protrudes into the connective tissue just below the skin’s surface and creates a bumpy, cottage cheese-like dimpling on the skin. Cellulite is a normal secondary sex characteristic that affects 80-90% of women post-puberty, typically appearing on the thighs, pelvic area or abdomen. In short, cellulite is completely normal. So, why does society seem to view cellulite as a negative physical attribute?
What Causes Cellulite?
With all the pills, creams and gels out there, you would think the cause of cellulite would be widely known. Not true. The irony is the best researchers in the world still don’t know exactly what causes cellulite. It seems to be a multifactorial condition, possibly due to estrogen dominance, lymphatic (immune system) congestion, diet, lifestyle, and/or genetics.
In terms of pure anatomy and physiology, the big difference between men and women is that a dense layer of collagen called the fibrous septa, which connects skin to the underlying connective tissue, runs perpendicular in women (unlike in men, where it runs diagonally), therefore allowing fat to protrude through much more easily.
Despite the overwhelming number of products and claims by manufacturers, the best research confirms there is “no consensus on a cure” for cellulite. (1) So, if you’re struggling with some excess and unwanted cellulite (remember, almost everyone has some cellulite), what options do you have for possible solutions?
8 Ways to Reduce Cellulite
While we’re going to get into ways to reduce cellulite and avoid being tricked by expensive products, remember that it’s a perfectly natural part of your body to embrace.
1. Stop Smoking!
Many people are unaware that smoking has been strongly associated with an increased predisposition of cellulite storage. (2) If you’re a smoker, stopping should definitely be your first priority before considering any other treatment.
2. Weight Loss
Unwanted weight gain is a major cause of increased cellulite. The good news is the research is clear that the greater your weight loss, the greater your reduction of cellulite. (3) Upgrade your diet and exercise regime to support this goal (see #3 and #4 below for effective strategies).
3. Upgrade Your Diet
Diet, exercise and lifestyle factors are the major influencers of weight loss and cellulite reduction. If you’re overweight, improving your blood sugar control is an important fundamental for fat loss and thus cellulite reduction. (4) Try these quick tips to upgrade your diet:
- Avoid processed simple carbs and sugars that spike blood sugars and promote weight gain.
- Reduce or limit starchy carbs like bread, bagels, cereals, muesli, etc. at breakfast and sandwiches, pasta, rice and potatoes at lunch and dinner to reduce total carbohydrate intake.
- Add more lean proteins at breakfast, lunch and dinner. Aim for at least one “palm size” (the size of your palm) at each meal.
- Add more healthy fats – like coconut oil, avocado or olive oil – at all meals.
- Add more nutrient-dense cruciferous veggies (cooked) and leafy greens at all meals.
4. Exercise More
Although exercise doesn’t cure cellulite, it helps trigger fat loss and thus reduce cellulite — or at least the appearance of it. The most common reason clients don’t exercise is because they don’t have time; however, you don’t need 60 minutes in the gym to burn fat and upgrade your health. Try adding more HIIT (high-intensity interval training) into your regime. It may sound intimidating at first, but it’s based on your own current level of fitness.
For example, perform 30 seconds of a movement like bodyweight squats, lunges, step-ups, or skipping rope, then rest for 90 seconds. Repeat this for 5-8 rounds (i.e., 10-16 minutes). (5) Alternatively, low-intensity movement like walking is also a powerful weapon for weight loss. Walk into work if you can (or part of the way), walk a few blocks over to a coffee shop for your mid-morning break, take the stairs instead of the elevator, or suggest walking meetings with colleagues.
5. Stay Hydrated
Hydration is an important part of overall health and may help with cellulite reduction. Consuming water between meals is a great way to avoid excessive snacking and support healthy cellular function. Aim for 8 glasses of water daily or try water-tracking apps like waterlogged or plant nanny to keep you consistent and manage your intake. (6)
6. Rethink Your Birth Control
The birth control pill (BCP) may have unintended consequences on weight gain and thus the accumulation of cellulite. It’s also been shown to negatively impact the balance of “good” to “bad” gut bacteria, causing dysbiosis which can trigger inflammation, digestive distress and constant cravings. If you’ve struggled with chronic changes in body composition since using the BCP, talk to your doctor about alternative strategies for contraception. (7)
Hydrotherapy is the therapeutic use of hot and cold water to improve health. It’s also been used ancestrally as a way to reduce cellulite. It’s said to work by increasing circulation, constricting or dilating the blood vessels in response to the hot and cold temperatures. This process helps to increase lymphatic flow (similar to massage) and clear lymphatic congestion that can cause the formation of cellulite.
A simple way to try hydrotherapy is at home via a “contrast shower.” Start with a two-minute hot shower and switch to 30 seconds relatively colder water. Alternate for 3 cycles, gradually making the water colder for each cycle, and always end with cold. It’s not easy to do the first time, but it’s incredibly invigorating and will get you energized to start your day.
8. Get Regular Massages
Can getting a few extra massages really help reduce cellulite? A lymphatic massage, which helps move all your immune system white blood cells around the body, has been shown to help thin subcutaneous fat around the thigh via increased circulation and lymphatic drainage, thus reducing the appearance of cellulite. (8) It’s important to note that while the results are “statistically significant,” you most likely won’t see major changes with the naked eye. However, it’s a nice addition that also provides a great stress-reducing effect.
The research is clear… there is no quick fix for cellulite and it’s not worth beating yourself up about it. While there are a wide variety of treatments, weight loss via improved diet and exercise are by far your best bet for cellulite reduction. Implement the right diet, exercise and lifestyle strategies to mitigate excess cellulite and achieve sustainable progress in the long run.
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.