What can I do to get rid of my cellulite? This is one of the most commonly asked questions of a personal trainer. Cellulite… you know what I’m talking about. It’s the dimply looking skin on the body that can make the task of looking for a new bathing suit a terrifying experience!
Cellulite is the word used to describe the fat under the skin, which can cause dimpling, and bumpiness giving an uneven and irregular texture to the skin. It is often referred to as “cottage cheese”.
It is estimated that 90% of women will have some cellulite on their bodies during their lifetime. The most common areas in women are the abdomen, hips, thighs and buttocks. The incidence of cellulite in men is much less common. Part of the reason for this is the thickness of their skin, which makes it harder to see. Also a man will store their fat deeper under the skin. The interesting (or annoying) thing about cellulite is that it is not related to obesity as cellulite can be seen on many thin women as well.
Our skin is made up of three layers, epidermis, dermis and subcutaneous fat. Cellulite tends to develop in the subcutaneous fat layers of women. This layer is unique as it is made up of fat lobules, which are separated by collagen fibers. When these lobules become grossly distended and engorged by fat they adopt the characteristic patterns of cellulite. The theory is that the collagen breakdown in the skin is part of the cause of cellulite.
While not conclusive, it is believed that that hormonal factors play a role in cellulite formation. Estrogen in particular seems to be an offender. Cellulite is often formed during times of hormonal change such as puberty, pregnancy, menopause and taking oral contraceptives. Studies have found that populations such as Asians have the least amount of cellulite. The hypothesis is that their large consumption of phytoestrogenic foods such as soybean offsets the effect of estrogen on the body thus impacting the amount of cellulite on their body. Scientists also found that Asians have lower rates of breast, uterine, endometrial, prostate, colon cancer and heart disease.
Other factors such as genetics, diet, exercise habits, lifestyle and age determine your predisposition to cellulite. With age there is a loss in thickness and tone of the connective tissue in the superficial fat layer and the dermis resulting in more noticeable cellulite. Genetics determine where your fat cells are and how many fat cells you have.
Getting rid of cellulite is big business in North America. There is a gamut of products and treatments that claim to help the appearance or get rid of cellulite. These include radio frequency devices, lasers, cooling and heating devices, pharmacological agents, creams, dietary supplements and mechanical methods.
Many of these treatments are time consuming and costly and most important are often ineffective in the long run. Liposuction is not recommended for cellulite treatment as it can worsen the appearance of the skin by sucking out the cushion of fat that lies just under the skin. This can result in additional dimpling.
So then what is the answer to dealing with cellulite? The best advice to keeping skin as taut and as smooth as possible is by keeping your muscles toned with regular exercise and a good clean diet. Losing weight (if overweight) and reducing the size of fat cells may help to minimize the appearance of cellulite. Cardio only, as a way to rid yourself of cellulite will not be effective as it does little to improve your body composition. Cellulite will still show if you do not build muscle underneath the skin.
Ideally a combination of strength training along with interval training will reap you the most benefit. Unfortunately spot reduction is not possible so a full body strength training routine is best. This can be done on machines, with dumbbells or resistance bands. Strength training builds muscle, which helps your body metabolize food more efficiently decreasing the accumulation of excess cellulite and the overall appearance of fat on your body. A pound of muscle will burn 10 more calories without doing any extra work. If you are new to exercise, then get your doctor’s Ok to get started. If you lack motivation, perhaps ask a friend to join you in your exercise pursuits or hire a personal trainer if your resources will allow.
A diet low in trans fats, common in processed foods and are more difficult for the body to process, will to diminish cellulite. Don’t make the mistake of avoiding fats altogether. Healthy fats such as nuts, oils such as flax, canola and olive and avocados should be part of your daily diet. Saturated fats such as those found in red meat and eggs are ok provided you balance them with the healthy unsaturated fats mentioned above. Eliminate processed grains and “white” foods such as flour, sugar, pasta and rice.
In my experience as a trainer, sugar seems to be one of the biggest offenders. This includes sweet treats such as cookies, cake, ice cream etc, cereals, juices, and alcohol. Instead include whole grains such as quinoa, wheatberry, wild or brown rice in your diet. Include lean protein such as chicken, turkey, fish and beef or pork, plenty of fresh vegetables and fruits. Water is extremely important. Ideally you should be consuming a minimum of 3 litres/day, 1 litre coming from the foods you eat and 2 litres from water consumption.
A good multi-vitamin is very important too. The anti-oxidants, vitamins A, C and E help to rebuild collagen that can help with the appearance of cellulite.
Perseverance is the key word to reducing cellulite on your body. It could be several months or more before you notice the results. Combine a healthy diet with a good exercise regime and that shopping trip for a bathing suit won’t be nearly as scary as it once was.
