Cellulite exercises & diets for even better results
optimizing nutritional status
The skin is the largest organ in the human body and is composed of several layers. The topmost layer is the epidermis; beneath this layer is the dermis that provides firmness. The dermis is a connective tissue. Underneath the dermis is the subcutaneous layer or tissue which consists mainly of fat. When you live an unhealthy lifestyle, more fat- as well as waste products and water- will be accumulated in the cells of the subcutaneous tissue. Because of this build-up, greater pressure will be exerted on the connective tissue, and the result will be the pulling down of the epidermis. Because of this pulling down of the skin, you will notice lumps and pits on the surface of the skin. It is these lumps and pits that cause cellulite. We’ve seen that cellulite is caused by a combination of several factors including lack of exercise, unhealthy lifestyle, hormonal changes, and aging. The key to preventing and fighting cellulite remains good blood circulation. Good blood circulation will reduce accumulation of waste and fat storage. Besides the fact that exercise is good for the blood circulation- healthy eating habits also play a critical role. Below are some tips on how to reduce waste accumulations and fat storage so as to improve blood circulation in the skin. This can be accomplished by starting with certain anti cellulite exercises and by leaving foods that cause cellulite.
Diets to eliminate cellulite
Eating less is not necessarily the solution to cellulite since the condition is more related to skin deterioration than the accumulation of excess fat in the body. However, it can be reduced by maintaining proper nutrition. If you want to get rid of cellulite, you need to eat the right kinds of food and avoid the ones that have the potential of aggravating your condition.
Foods and supplements that help reduce cellulite:
1. Fatty fish
Fatty fishes are rich in omega-3 fatty acids; these stimulate collagen production, reduce inflammation, and balance the level of estrogen in the body. These factors have shown to have positive effects on the reduction of cellulite. Foods rich in omega-3 fatty acids include Sardines and Salmon. You can alternatively take 2000-3000mg of omega-3 on a daily basis.
The end product of protein is the amino acid which is an essential element in the production of collagen and elastin in the body. This collagen and elastin work together by tightening the connective tissues around fat cells and improving the quality of the skin. The recommended protein intake for a woman is 50g per day. Foods rich in protein include chicken/turkey breast and fish. You can alternatively drink protein shakes twice daily.
Lecithin is a crucial ingredient in the elimination of cellulite because it helps to rebuild cell walls and repair tissue by hydration. Foods rich in lecithin include eggs, oranges, tomatoes, soy products, peanuts, potatoes, and spinach. You can alternatively take 2000-4000mg of lecithin supplement daily.
4. Antioxidants and vitamins
Anti-inflammatory foods rich in antioxidants stop the free radical damage that weakens the dermis and results in lumps and dimples. Vitamin B, especially B6, is a vital component of any anti-cellulite diet. It plays a significant role in protein synthesis and helps strengthen and repair connective tissues.
The best antioxidants for skin health include polyphenols, vitamins A, C, and E as well as bioflavonoids found in fruits like pears, apples, and citrus fruits. Vitamin B is found in whole grains, whole wheat, and brown rice. You can alternatively take multivitamin supplements daily.
5. Water / green tea
Drinking at least three liters of water daily helps flush toxins that contribute to cellulite buildup as well as speed up your metabolism for increased fat loss. Green tea helps release fat stores and increases fat burning too. Adding green tea to your daily fluid intake will result in even more removal of your cellulite. Below is a list of foods and beverages you have to avoid:
- Sugar: sugar is easily transformed into fat and will be stored in fat cells, including the fat cells that are present in the subcutaneous tissue in the skin. Moreover, sugar causes a higher risk of developing inflammation and aging in the body, resulting in weak blood vessels and skin turning ultimately into an ‘orange peel skin’. Avoid popular fruit smoothies which are ready to buy in prepacked cans. Instead of this, we advise you to eat fresh fruit or make a fruit smoothie yourself twice a day. Be sure to use fresh fruit and no added sugars.
- Saturated fat and trans fat: these are the fats that harm the skin the most. These fats will decrease the ‘good cholesterol’ and increase the ‘bad cholesterol’, which will cause heart and blood vessel diseases in the long term. Avoid processed meats, fatty poultry, and fatty red meat, like meatloaf and hamburgers. Instead of this, we advise eating chicken fillets and lean turkey meat.
- Alcohol and coffee: alcohol and coffee stimulate the adrenals, which is a bad consequence. They also lead to adrenal fatigue, which will result in high estrogen levels. High levels of estrogen will lead to cellulite development. Instead of this, we advise drinking water and green tea.
- Nicotine: nicotine causes a breakdown of the collagen in your body. Less collagen will lead to a weakening of the dermis in your skin. This causes fat cells to move to the skin surface, which will further weaken the skin’s texture and give one ‘orange peel skin’. Also, nicotine will harm all body’s organs, including blood vessels. Healthy blood vessels are vital to healthy-looking skin. Our advice is to quit smoking and to drink enough water while eating fresh fruit and vegetables too.
Exercise helps to stimulate blood circulation and increases your body’s metabolism. It also tones your muscles and brings back your skin’s firmness. Aerobic exercise combined with strength training helps to decrease fat, build and tone muscle tissue, and increase metabolism. In short: perfect cellulite exercises! These actions can contribute to reducing the presence of cellulite in the skin.
You don’t have to enroll in a gym, especially if you have never exercised before. All you need is to increase your physical activity level. We recommend combining aerobic exercises and strength training.
Aerobic exercises (2-3 times a week, 30 minutes)
We recommend that you perform aerobic exercises such as jogging, running, biking or walking- before eating breakfast. These are great anti cellulite exercises. There is scientific proof that this will burn more fat than simply running on a full stomach. These aerobic exercises will not only help you to lose weight but will also improve blood circulation and tone things up- all of which contributes to eliminating that “orange-peel” look.
Strength training (2 times a week, 10-15 minutes)
Squats and lunges are your best cellulite exercises if you have cellulite on your bottom and thighs. They only take seconds and can be done anywhere.
Preparation: Stand with arms 90-degrees inflexion or extended forward
Execution: Squat down by bending your hips back while allowing your knees to bend forward slightly, keeping your back straight and your knees pointing in the same direction as your feet. Now, descend until your thighs are past parallel to the floor. Squat up by extending your knees and hips until your legs are straight. Keep your head facing forward, back straight, chest high, and feet flat on the surface. Return and repeat.
Frequency: 4 times, 15 repetitions
This exercise can be made more challenging if you increase the repetitions.
Preparation: Only for experts: Stand with dumbbells grasped to sides. For beginners: Stand with hands on hips or clasped behind neck
Execution: Lunge forward with the first leg. Land on the heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of your rear leg is almost in contact with the floor. Return to the original standing position by forcibly extending hip and knee of the forward leg. Keep torso upright during the lunge. Repeat by alternating lunge with opposite leg.
Frequency: 4 times, 20 repetitions (10 per leg)
Again, this exercise can be made more challenging by increasing the repetitions or by adding additional weights.
Hopefully, after reading this article you better understand the cellulite exercises and food that will make your skin smooth and elastic. Do you still have a question about cellulite or anti cellulite treatments? Chat with one of our cellulite experts or send us an email.
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