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How To Get Rid Of Cellulite

How To Get Rid Of Cellulite
Claire Muszalski
Registered Dietitian2 years ago
View Claire Muszalski's profile

Cellulite is a very common, totally normal part of the body. However, there’s a lot of confusion surrounding the topic and how to get rid of it (or if you even can or should). 

This article will help you to understand what cellulite is and small ways you can reduce it. It’s important to keep in mind that cellulite itself does not cause any health problems and is harmless in that respect, so there is no need to reduce it on account of your health. But if you’re looking for things you can do to try and reduce the appearance of cellulite, this article is here to help.
how to get rid of cellulite

What is cellulite?

Many people are confused as to what cellulite actually is, and there’s a lot of misinformation out there. They key thing to remember is that cellulite is totally normal. 

Cellulite is simply a collection of fat that expands and presses against the connective tissue of your skin in the areas in which you carry the most fat.1 This is why cellulite has a dimpled appearance – most commonly found on the thighs, buttocks and stomach. If you don’t like the appearance of cellulite and want to reduce it, there are a few things you can do.

What Causes Cellulite?

Nearly all body shapes can be prone to cellulite, from fitness fanatics to those with very high body fat. You can be predisposed to cellulite through your genetic makeup. Women are more likely to have cellulite because females more commonly store fat in their lower body. The more fat you have stored in your thighs and buttocks, the more likely you are to have cellulite. So in this way, the chances of cellulite can be reduced by lowering body fat and building lean muscle.

Similarly, poor circulation can increase cellulite, so encouraging blood flow through your lower body can also reduce dimpling.

How to Reduce Cellulite

It’s very normal to have these build ups of fat – in fact, they can be influenced by a number of things such as genetics, lifestyle choices, hormone levels and nutrition.Here are a few tips if you’re looking to reduce your cellulite.


Exercise & hydration effects on cellulite

Physical activity can help to reduce cellulite in a number of ways. By performing cardiovascular exercise in order to burn fat, you’ll be able to reduce your overall body fat percentage and in turn, reduce the amount of fat and cellulite on your body.Weight training is also a great option to weave in between your cardio days. Weight training will help you burn fat whilst building muscle at the same time.

Not drinking enough water is another reason for more cellulite. Water helps to flush toxins out of the body and stop them from exiting through your skin, possibly creating spots, fat stores and bad odours. Drinking between 2-3L of water each day is recommended by health authorities and should especially be done when exercising in order to replenish the fluids lost during activity and prevent dehydration.2 

Nutrition to reduce cellulite

There aren’t specific foods that create cellulite, as it’s simply a build-up of fat. However, fat loss can be achieved through a calorie deficit and adequate exercise.Increasing your protein intake will enable you to build muscle while performing resistance training. Protein also has a higher satiety factor, making eating in a calorie deficit to lose fat much easier. And, don’t be afraid of carbs. They’re vital for energy. 

Smoking & alcohol

We’re all aware that smoking is bad for your lungs, mouth, throat and heart, but how about your skin? Smoking contains toxins which reduce the flow of blood vessels and restrict oxygen flow to the skin.3

Nicotine is the addictive chemical within cigarettes that also reduces the skin’s ability to repair itself and can make areas containing cellulite appear worse than they are.3

The calories we consume from alcohol can’t be utilised usefully by the body, which makes them free to be gained as fat if you’re in a caloric surplus (and that’s very easy to do while drinking alcohol).4 As well, alcohol contains toxins which can also influence aging and bloat your stomach and face.4

Want more info on the impact of alcohol on our bodies?


Do I Need To Ditch Alcohol To Lose Weight?

Don't throw your beer away just yet...

Take home message

It’s amazing what a little exercise and healthy diet choices can do for you. Everyone can start off by increasing their water intake and then lead into exercising more regularly. This, combined to making healthier choices where you can, can reduce cellulite. But remember – cellulite is totally normal and often times can be genetic - meaning you may still have cellulite even after weight loss – and that’s ok.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

  1. Rawlings, A. V. (2006). Cellulite and its treatment. International journal of cosmetic science28(3), 175-190.
  2. Sawka, M. N., Cheuvront, S. N., & Carter, R. (2005). Human water needs. Nutrition reviews63(suppl_1), S30-S39. 
  3. Black, C. E., Huang, N., Neligan, P. C., Levine, R. H., Lipa, J. E., Lintlop, S., … & Pang, C. Y. (2001). Effect of nicotine on vasoconstrictor and vasodilator responses in human skin vasculature. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology281(4), R1097-R1104. 
  4. Goodman, G. D., Kaufman, J., Day, D., Weiss, R., Kawata, A. K., Garcia, J. K., … & Gallagher, C. J. (2019). Impact of smoking and alcohol use on facial aging in women: results of a large multinational, multiracial, cross-sectional survey. The Journal of clinical and aesthetic dermatology12(8), 28. 
Claire Muszalski
Registered Dietitian
View Claire Muszalski's profile

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.