Over the years, adipose tissues often take on an irregular and rippled texture. This imperfection, which occurs on the arms, abdomen, buttocks and, in particular, thighs, is commonly called "cellulite". It often begins to manifest after puberty. Considering that it is difficult to predict or prevent it, the formation of lumps and dimples can be quite frustrating. Fortunately, it is possible to combat this with a planned diet, regular physical activity and making more informed choices in order to improve your lifestyle. By making small changes to your daily habits, with a little patience and discipline, you can proudly start wearing bikinis and shorts again.
Steps
Method 1 of 3: Exercises to Burn Excess Fat
Step 1. Do strength training
Start lifting weights, practicing yoga, or doing weight lifting regularly. This type of exercise firms and tones the muscles, allowing you to smooth and improve the skin tone of the hips and thighs. When compared to other types of tissues, muscles help burn more calories at rest, allowing you to decrease the overall amount of fat stored in the body.
- Try to do this type of training for a total of 3-4 hours per week.
- Focus on movements like squats, leg lifts, and lunges, aimed at the thigh muscles.
Step 2. Do a few hours of cardiovascular training every week
In addition to weight training, train using a treadmill, stationary bike, or elliptical trainer. When practiced at moderate and stable intensity, steady-state aerobic exercise burns a lot of calories by shrinking localized fat which tends to make the skin visibly pitted and puckered. Physical activity is one of the best measures to take to start fighting cellulite right away.
- Start small and gradually increase the intensity of your workouts. In the early days, even a long walk is enough to make a difference.
- Try fasting cardiovascular exercise 1 or 2 times a week (do it on an empty stomach or after having a small snack). Since no glycogen is stored in the muscles, the body will directly dispose of fat for energy.
Step 3. Engage in a dynamic hobby
While you don't have the means or the motivation to hit the gym, there are other ways to stay active and get rid of excess fat. Go for a walk, a swim, or a bike ride whenever you get the chance. Sign up for a yoga class, go kayaking, or play Frisbee in the park. Putting yourself into a sport or pastime that you find stimulating will encourage you to keep moving and be consistent.
- Finding a friend willing to keep you company can make it more enjoyable.
- Since you're trying to fight localized cellulite on the thighs, be sure to engage in activities that require intensive use of the legs.
Step 4. Combat sedentary behaviors
If you sit all day, remedy the consequences of being sedentary by spending more time on your feet. It may be enough to just start getting up more often at work. Take frequent breaks to stretch your legs, stimulate circulation, and perform a few repetitions of squats or lunges. Take the stairs instead of the elevator. At home, stretch or try out complex yoga poses rather than spread out on the sofa in front of the TV. Simply put, try to move more often. Everything is needed, even a minimum movement.
- Limit the time you spend on sedentary activities such as watching TV during the week.
- Motivate yourself to move even when you tend to not. For example, walk to the mailbox instead of checking it when you drive past it. Get up more often when you are at work or talking on the phone.
Method 2 of 3: Change the Power
Step 1. Get more fiber by eating foods that are rich in fiber, such as leafy vegetables, oats, and whole grain bread
During the digestion process, they are used to expel fats, toxins and other waste materials from the body. Introducing more fiber leads to more efficient digestion, which can help metabolize more calories and reduce fat storage in the future.
- Along with oats and wholemeal bread (eaten in moderation), broccoli, Brussels sprouts, carrots, bananas and raspberries are all excellent sources of dietary fiber.
- Avoid sugar-based industrial foods, such as sugary breakfast cereals and crackers, even though they claim to be whole.
Step 2. Get plenty of protein
They should form a substantial part of one's diet. Go for lean meats like grilled skinless chicken, steaks, and fish. Also, choose protein sources that contain healthy fats, such as eggs, nuts, and legumes. Protein allows the body to develop and maintain lean muscle mass. This will make you burn calories, plus you will feel stronger and full of energy, noticing a marked improvement in your overall physical appearance.
- On average, an adult needs 50-70g of protein per day. Most of it must be taken from natural food sources.
- If you're not getting enough protein, take a supplement in the form of a smoothie or bar in addition to regular meals.
Step 3. Eliminate junk food
High-calorie foods lacking true nutritional values greatly affect the worsening of cellulite. Stop consuming fast food, industrial products full of sugars (candy, fizzy drinks, energy drinks, etc.) and carbohydrates (like bread, pasta and potatoes) in excess. Prefer natural foods in balanced doses, i.e. lean meats, fruits, vegetables and whole grains. By eating right, you will immediately begin to notice an improvement in the orange peel.
- Preparing meals in advance and storing them in the fridge is convenient, so you don't have to worry about what to eat.
- Before buying a product, read the label carefully. Even foods that claim to be natural or organic can contain huge amounts of added sugar, salt, and trans fats.
Step 4. Hydrate
It is often forgotten that proper hydration is essential to enjoy a good physical shape. In addition to being a vital part of every single cell in the body, water improves the functioning of the body, helping you to feel fitter and more polished. It expels toxins, repairs damaged muscles and when it is processed it also allows you to dispose of a small amount of calories. Drink at least 8-10 glasses a day, more if you engage in strenuous physical activity.
- Checking the color of your urine throughout the day is an effective way to tell if you are getting enough water. If it is relatively clear, then the body is receiving sufficient amounts of water. If it's cloudy or yellow, you need to drink more fluids.
- If you are tired of drinking only water all the time, alternate it with unsweetened green tea or coffee. The important thing is to make sure you are getting enough fluids. Being diuretic, caffeinated drinks cause more frequent urination.
Method 3 of 3: Adopt Healthy Habits
Step 1. Try cellulite creams and lotions
Many women have achieved good results thanks to the use of topical treatments. These products nourish and firm the skin in order to make the orange peel less visible, ensuring the recovery of a certain tone. They do not work miracles and do not solve the situation permanently, but they can be effective for integrating healthy habits such as proper nutrition and frequent physical activity.
- Get used to applying an anti-cellulite serum every day.
- Ask your dermatologist to recommend good anti-cellulite products, such as Biotherm's Celluli Eraser. While they tend to be expensive, they can help you effectively combat orange peel in problem areas such as the thighs.
Step 2. Undergo a lymphatic or deep tissue stimulation massage
Contact a beauty center in your area. Massages performed on specific lymphatic points exert a penetrating pressure that can smooth the wrinkles under the skin of the connective tissue and promote circulation, making the skin visibly more homogeneous. This treatment can also be relaxing, which can work wonders to help you fight the causes of cellulite naturally.
If you can't get a professional massage, you can still get similar benefits with a hand massager
Step 3. Make sure you have normal hormone dosages
Ask your doctor to test them. The concentration of hormones often changes over the years, especially following puberty and the period of menopause. If they get high, they could cause particularly undesirable side effects such as insulin resistance and increased fat storage. Your doctor may prescribe effective medicines for balancing hormones that are higher or lower than normal.
- Menopausal women should be especially careful with regards to regulating hormone dosages. Many start taking supplements between the ages of 40 and 50.
- Other factors that you can control yourself, such as nutrition, physical activity and stress management, play a very important role in hormonal imbalances.
Step 4. Relax
If you suffer from chronic stress, your hormones will go crazy, with consequences that can include weight gain, advanced aging, and other associated physiological problems. If you are irritable or anxious, try to find peace of mind in your life. Calm yourself with deep breathing, take long hot baths or play with your four-legged friends. As you learn to control how you react to stress, you will begin to feel and see yourself fitter.
- Stress is one of the most damaging psychophysical responses there are. It has been associated with obesity, depression, even stroke and heart disease.
- To get rid of it as soon as it occurs, try this simple breathing exercise: close your eyes and inhale for a count of 5. Hold your breath for a count of 10, then exhale again for a count of 5. Repeat the series, clearing your mind of worries, negative judgments and thoughts.
Advice
- Cellulite shouldn't be a cause for shame. According to some studies, 80-90% of women have noticeable orange peel, a problem that tends to get worse with age. It's very common, so don't feel embarrassed or less beautiful about it.
- Getting rid of cellulite takes time, effort and patience. Don't get frustrated if you don't get results right away. Long-term improvement in your overall health through nutrition, exercise, and other healthy habits is the only proven way to start seeing a real difference.
- Dark skin can hide cellulite. Try sunbathing or applying self-tanner to make it less noticeable.
- A light squeeze, such as that exerted by skinny jeans and sweatpants, can help massage the wrinkled areas.
Warnings
- Don't be duped by products and services that promise to reduce or eliminate cellulite. Several companies are making money on a very common female problem, often with poor results worthy of note.
- Cellulite creams and serums with firming properties can be dangerous for those with poor circulation.
