Cellulite is one of those inevitable things we love to hate about being a woman. And since there is no cure, we’re obviously obsessed with finding one.
We’ve created a series of articles focusing on cellulite causes and treatments in order to better understand what we can actively do to combat these unsightly dimples. This article focuses on the dietary and lifestyle measures you can take to help minimize the appearance of cellulite.
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What’s the Best Cellulite Diet?
Most of the factors for developing cellulite are biological and out of your control. But a healthy diet can help shrink fat and keep the skin firm and hydrated, which is your best bet for actively reducing the appearance of cellulite.
Here are some diet tips for healthy skin:
The easiest thing to do is to stay hydrated. Drink plenty of water and avoid large amounts of dehydrating caffeine, alcohol, carbonated beverages and sugar- or salt-laden foods. This helps keep skin plump from the inside.
Also, be sure to include plenty of Omega-3 fatty acids to aid in the skin-plumping efforts. Good sources include flax seeds, walnuts and coldwater fish, like salmon and mackerel. Or, you can take an Omega-3 supplement like VitaMedica’s Organic Flax Seed Oil or Super EPA/DHA Fish Oil.
Since the breakdown of collagen and elastin leads to thin, lax skin, it’s important to make sure that you get the right nutrients to support these structural proteins. Foods rich in vitamin C and sulfur are especially useful for aiding in the production of collagen and elastin. Be sure to include leafy greens, like spinach and kale, oranges and grapefruit, kiwi, peppers, celery, cucumber and garlic.
Other great options for supporting collagen in the skin are soy products, like soy milk and soy cheese; and red foods rich in lycopene, like tomatoes, beets, and berries.
By regularly including these foods, you are building the foundation of a healthy diet. Sticking to a healthy diet plan can also keep weight from fluctuating. Rapid weight gains and losses can wreak havoc on the skin’s elasticity, making cellulite more visible.
But diet and weight loss shakes are only one part of the battle. Living a healthy lifestyle means working out is essential. The good news is that regular exercise can help with cellulite reduction, as well.
What are the Best Cellulite Exercises?
It’s not uncommon to hear about the latest workout craze designed to get rid of cellulite. But, again, cellulite is a structural issue that can’t be cured. The good news is that there are steps you can take (literally) to minimize the appearance of existing dimples, and prevent your cellulite from getting worse.
Since lumps are a result of bulging fat pockets, the most effective way to minimize unsightly cellulite is through overall weight loss. So the best exercises to get rid of cellulite combine cardiovascular exercise with strength training. This approach is a surefire way to successfully and safely lose weight.
But you can’t “spot reduce”, or lose weight in only one area; it has to be an overall diet & exercise effort. You can, however, opt for cardiovascular exercises that target the major muscle groups in the areas that need cellulite reduction. Walking, running and cycling are great ways to increase your heart rate while simultaneously toning the abdomen, glutes, hamstrings and quads.
It’s also important to remember that toned muscles show less signs of cellulite, as they allow the fat to lay smooth. Add in strength and resistance training. Putting on a little muscle will help you burn more calories per sweat session and enhance your weight loss efforts. Simply follow your cardio workout with squats, lunges, and hamstring bridges to complete your cellulite workout.
Doing cardio for at least 30 minutes per day, 3 days per week is great for overall health and wellness. But, for best results, a cellulite workout like this should be completed 4 to 5 days per week.
What Else Can I Do To Get Rid of Cellulite?
From a lifestyle perspective, protecting your skin from the sun can help prevent collagen breakdown. Wear protective clothing and layer on the sunscreen when you’re outside.
While it is true that a nice bronze shade can help camouflage dimples, opting for a sunless tanner protects the integrity of your skin. Earn bonus points for choosing a non-toxic formula like Tan Some Premium Body Lotion or True Natural Self Tanner.
Another thing to note is that it’s not uncommon for many people to have difficulty obtaining enough nutrients to fight cellulite through their diet alone. Supplementing with a high-quality Multivitamin & Mineral can help cover gaps in the diet and provide the necessary nutrients for healthy skin (hair and nails, too!).
Add in Flax Seed Oil or fish oil, like VitaMedica’s Super EPA/DHA Fish Oil for improved skin health and hydration.
Take in extra antioxidants and phytonutrients to fight free-radical damage, sun and environmental damage and the breakdown of collagen and elastin. VitaMedica’s Phyto-5 is formulated for this purpose.
If you want an all-in-one option, don’t overlook VitaMedica’s Anti-Aging Formula. It combines a multivitamin and mineral, Omega-3s and phytonutrients in a convenient daily packet.
We know that we aren’t going to find a cellulite cure anytime soon. But sticking to your cellulite diet and exercise plan is the best bet for smoothing out the trouble spots. The best news is that this new healthy diet and lifestyle can also help stave off diseases and fight aging.
David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.