You might not love the look of your cellulite, but you do want to show your body some love. Some simple changes to your lifestyle can keep you healthy and make cellulite less visible.
It’s estimated that 9 out of every 10 women have cellulite. A wide variety of lifestyle factors and health conditions can play a part in the creation of your cellulite. Excess estrogen, high blood sugar, your diet, physical activity level and genetics help determine how much cellulite you’ll see in the mirror.
If you’d like to see fewer lumps and bumps on your curves, try making these five simple changes to your everyday routine. In addition to looking smoother, you’ll also improve your health.
1. Strength Train
Did you know cellulite fat is just pockets of fat cells that push up against connective tissue and muscle? Women who have strong, dense muscle and connective tissue are less likely to have cellulite. Strength training is a proven way to improve the quality of your muscle and connective tissue while boosting your metabolism.
If you’re new to strength training, start with a basic full-body workout three times a week. You should include exercises for your major muscles groups: back, core, glutes, legs and chest. Take a day off in between workouts, so you can properly recover and use good lifting form. If you’re unsure about how to perform certain exercises, enlist the services of a qualified personal trainer.
In order to see the best results, you need to continually challenge your muscles, so don’t be afraid to add more weight to an exercise that has become easy for you.
2. Eat Enough Protein
In order to build strong connective tissue and muscles, you need to consume enough protein. Ryan Andrews, a nutrition expert and writer for Precision Nutrition, recommends that adults eat at least .36 grams of protein per a pound of body weight each day. However, Andrews also points out that an adult who strength trains need more protein, around .6 to .9 grams per pound of body weight.
Some great sources of protein include:
- Grass-fed beef
- Wild caught fish
- Wild game meats
- High-quality protein powders
3. Maintain a Healthy Weight
It’s important to maintain a healthy weight to prevent cellulite and other body fat from taking up residence on your curves. Since cellulite is a type of fat cell, you need to limit the amount of body fat you carry to a healthy level.
To determine if you’re at a healthy weight you can calculate you BMI (body mass index.) BMI is a measure of body fat based on your height and weight. You can use this application to quickly calculate your BMI. Ideally, your BMI should be between 18.5 and 24.9.
4. Eat Nutritious Whole Foods
Obviously, a nutritious diet will help keep you at a healthy weight but did you know that certain foods have properties that are especially helpful in fighting off cellulite? If you want to minimize the appearance of cellulite, add some of these healthy foods to your plate:
- Red wine has the compound that help lower estrogen.
- Flaxseed has collagen, a protein that helps build strong muscles.
- Dark colored berries, like blackberries and blueberries, boost collagen production in the body.
- Unsweetened cocoa powder has antioxidants that help break down fat cells.
- Chilli peppers are a good source of vitamin B6, which helps fortify connective tissue.
- Fatty fish like salmon are excellent sources of omega-3s, which help keep our skin smooth and healthy.
5. Stay Hydrated
Get plenty of hydration to plump your skin and make it look less lumpy. Remember that not all beverages are hydrating. Caffeinated drinks like soda, coffee, and tea can actually cause dehydration. Water is an ideal beverage for minimizing cellulite. It keeps you hydrated and helps your body eliminate toxins from fat cells, which will make the cells less visible.
If you don’t enjoy drinking water, you can infuse your water with fresh fruit and herbs. This recipe for Grapefruit Rosemary Infused Water from infusedwaters.com will give you flavor and hydration with every sip:
Grapefruit Rosemary Infused Water
- Two 32-oz Ball jars or a 32-oz Infuser Water bottle
- 1 grapefruit
- 1 sprig of fresh rosemary
- Cut the rind away from the grapefruit and cut the fruit into slices.
- Fill the Ball jar or infuser bottle with water, then lower the fruit into the water (instead of pouring water over the fruit).
- Use half of the grapefruit and half of the rosemary per container.
- Infuse for 2 hours at room temperature and up to 24 hours in your refrigerator.
You can find more infussed water recipes at the blog Infused Waters.