Effective ways to Reduce the Appearance of Cellulite & Smooth your Skin
So what exactly can you do to reduce the appearance of cellulite on your thighs and bum?
Cellulite is very common and although there isn’t a way to completely prevent it you can make some lifestyle changes to help significantly reduce the overall appearance of cellulite. Our bodies are unique to us and genetics do play a big role in where you store fat and how you lose fat. Truth is, what you put into your body changes how you feel and look on the outside. All of these tips take time and consistency but can dramatically improve the appearance of your skin and help reduce the appearance of cellulite. You’ll need to be sure to develop a regimen that you can sustain long-term in order reap the benefits of smoothing your skin and minimizing cellulite. I have found that when I stay consistent with these tools the appearance of cellulite on my lower body is slim to none. Keep in mind that cellulite can affect healthy women and men irrespective of your size or weight.
So what causes Cellulite?
Cellulite is primarily caused by fat deposits beneath the skin that pushes against connective tissue that in turn causes a deviation or lumpy dimples on the outside of your body. There are many factors that can contribute to the severity of cellulite such as, distribution of muscle, healthy connective tissue, hormones, genetics and most importantly dietary and lifestyle factors. If your connective tissue becomes weakened by things such as lack of physical activity and muscle mass, cigarette smoke, sedentary lifestyle, poor diet, hormonal factors, excess fat or inadequate blood circulation, all of these factors can contribute to your likelihood of being exposed to cellulite.
Here are some simple, effective ways to reduce the appearance of cellulite and help you achieve smooth, strong and healthy skin.
- LYMPHATIC MASSAGE
While massages have a multitude of health benefits they can also help reduce the appearance of cellulite. Massages help stretch your muscles and skin tissue increasing blood flow which can help stretch out and reduce the appearance of cellulite and improve lymphatic drainage. Your lymphatic system is what helps to eliminate excess fluid and waste from the body and tissues. The lymphatic system acts as a filter that cleanses fluids and waste from the body which keeps our body functioning optimally, reduces swelling and keeps us feeling energized and healthy. Foam rolling is also a great inexpensive way to help smooth the appearance of cellulite and increase blood flow circulation throughout the body. Be sure to apply pressure in the area your using the foam roller to get that blood flowing.
Stress, hormones, and lifestyle factors can all contribute to making the body weak and more susceptible to cellulite. Hormonal imbalances can affect our bodies in more ways than one and is often regarded to contribute to the development of cellulite due to changes in your fat cells. You can help keep cellulite at bay by surrounding yourself with positive energy, positive people and healthy environments that bring out the best in you. Stay active, keep your body moving, and remove anything toxic from your life. Take a step back and ask yourself, is it really worth stressing about? Most of the time things will work out just the way it’s intended to, so let that stress go! A great way to relax and detoxify your mind and body is by sitting in a dry sauna with your favorite face mask (I love Is Clinical and SkinCeuticals skin care products, they are especially great if you have oily, acne prone skin) on and letting your body sweat out all those toxins and excess water weight.
3. BALANCED DIET
Believe me when I tell you that diet plays a huge role when it comes to reducing cellulite. Staying well hydrated with plenty of water helps remove toxins from the body, increases circulation, which can also help reduce fat accumulation. Eating a well-balanced plant based diet with healthy lean proteins can help reduce inflammation throughout your body and help in sustaining a healthy weight. Cellulite can happen to anyone of all shapes and sizes but excess weight can definitely make cellulite more noticeable. Next time you’re at the grocery store add these items to your shopping list: Salmon, Avocado, Ezekiel Bread (I love the Cinnamon Raisin) Blueberries, Broccoli, Kale, Spinach, Almonds, Chia and Flax Seeds. Start incorporating healthy fresh wholefoods into your everyday diet. The Mediterranean Diet is considered the worlds healthiest diet due to the abundance in fresh fruits and vegetables, whole grains, nuts, legumes, fish and olive oil. Consider switching to a Mediterranean based diet (which also allows wine in moderation!) and you’ll not only benefit from the multitude of health benefits but you will also feel amazing in the process. Avoid refined sugars and processed foods, read nutrition labels and stick with items that have a short list of ingredients (5 ingredients or less). If you don’t recognize the majority of the items listed in the ingredients, 9 times out of 10 its not a healthy buy. Keeping your diet pure and consistent is by far the most effective way in reducing overall body fat and reducing the fat deposits that cause cellulite. Living by the 80/20 rule is a great guide in keeping you on track in your diet and maintaining a healthy weight long-term.
You knew this one was coming! Resistance training is essential and will help strengthen and tone your muscles and firm up your body. Strength training and building your muscles will give your body a smooth and firm appearance. Tighten up and define the whole package by utilizing compound movements and super-sets in your workouts to hit multiple muscle groups and get the most out every workout. Ladies, I would recommend training your lower body 3-4 times a week, challenge yourself and don’t be afraid to increase the weights!
Try this exercise to help Tone & Sculpt those stubborn areas!
- Side band Walk: Place the resistance band right below the knee, keep your core tight, keeping tension on the band throughout & descend into a quarter squat. 3 Sets of 15 each side holding a dumbbell
- Machine Hip Adduction: Targets the inner thighs – 3 sets of 30
- Box Step Up with Kick Back: To add more of a challenge you can use ankle weights or hold a kettle bell. 3 sets of 20 each Side
- Machine Hip Abduction: Targets the outer thighs and helps tone and tighten your backside. 3 sets of 30
- Medicine Ball Hip Thrust: Lie on your back on the floor with your knees bent and your heels on a medicine ball. Keep your core tight, squeeze your glutes and hamstrings as you thrust upward. Hold for a count at the top and then lower yourself back to floor & REPEAT! 3 sets of 15
5. HYDROLYZED COLLAGEN
Bioactive Collagen peptides is a vital protein supplement to incorporate into your daily regime. Our bodies create collagen naturally but over time the production of this protein starts to slowly decrease. Among the many health benefits that collagen provides it aids in strengthening the structure of your skin, muscles, connective tissue and elasticity. Your body and your skin need the right balance of nutrients to boost your health and function at an optimal level. Spirulina is also a great supplement that is high in protein and rich in nutritional vitamins and health benefits that you can add to your arsenal. Taking care of your skin and body by incorporating the right supplements, vitamins (vitamin D, C, & B3 are great additions as well) and healthy lifestyle changes will all help in achieving optimal skin health long-term.
While your in the process of developing a healthy lifestyle and healthy mindset be sure to practice self-love and mindfulness. Remember to stay positive and most importantly do what works for you and what makes you happy and confident. Keeping in mind that that one of the most important ways to sustaining a healthy lifestyle and body long-term is BALANCE. If it’s going for a coffee or taking some time for yourself to go to that yoga class or read a book you enjoy, then do it! Developing a consistent healthy lifestyle while also incorporating these strategies will significantly reduce the overall appearance of those unflattering dimples in your lower body all while transforming you into the best version of you in the process!
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