Cellulite is an issue faced by most of the women and lead to an appearance of fat, wobbly thighs and an orange peel skin. 80% of all women suffer from cellulite. The key to gradually losing cellulite is correct nutrition, foam rolling and especially your own motivation to get fit. Here are some tips!
Cellulite usually sounds like a scary disease but it is nothing but the fat tissue under your skin which usually is present in the thighs and butt. Women have thinner skin and looser subcutaneous collagen tissue, hence the fat cells become more visible leading to the bumpy orange peel appearance.
The common reasons for Cellulite are:
- Hormones which usually increase during the pre-menstrual time.
- Menopause is another major cause.
- Birth control pills promote cellulite on thighs and butt.
- Genetic predisposition also leads to cellulite.
- Unhealthy lifestyle like alcohol, cigarettes or stress.
- Unhealthy food especially junk food and refined food leads to excess body fat is often deposited in affected zones like your thighs.
Tips on how to get rid of Cellulite deposits:
The most important thing is to remember that there is no such thing as spot reduction and usually thigh fat is the most stubborn and takes a lot of patience to reduce.
Avoid these in your diet:
1. Avoid processed food : this has too much of hidden sodium , sugar and trans- fats which leads to liquid retention in body tissue. The bloated tissue makes the orange-peel look even more visible.
2. Avoid refined oils : seed oils lead to increased levels of Omega-6 in the body which cause metabolic imbalances and promote chronic inflammation
3. Avoid Sugar: Totally cut off sugar from the diet. In cases of stubborn cellulite, avoid natural and organic sources of sugar too like honey, jaggery and fruits.
Add these to your diet:
1. Lots of liquids: Fluids are very essential especially in a country like ours. Dehydration leads to electrolyte imbalance and water retention. Coconut water, green tea and buttermilk are good options for fluid intake.
2. Collagen protein: in the form of bone broth, eggs , chicken , mutton and fish. These provide the essential amino acids and give our skin elasticity.
3. Ghee : it is a natural source of conjugated linolenic acid and is an important source of saturated fats which improves metabolism.
4. Eggs : They are a rich source of dietary fat, protein and micronutrients. Research has shown that eggs have no impact on blood serum cholesterol levels and they provide natural collagen and amino acids.
5. Coconut oil : a rich source of medium chain triglyceride oil which is a source of saturated fat and is important for health.
6. Protein: Chia seeds are a rich source of protein and antioxidants.
7. Cottage cheese and curd: rich source of calcium, protein as well as probiotics.
8. Vegetables:: kale, spinach, salad leaves, broccoli and cauliflower are rich in calcium and potassium as well as fibre.
9. Vitamin C: Lemon, amla, bell peppers and kiwis are both rich in Vitamin C which helps in collagen production in your body.
10. Omega -3 rich diet: Food rich in Omega -3 as nuts, seeds, salmon and eggs .
1. HIIT Exercises which are high intensity interval training exercises.
2. Weight training including squats and lunges.
3. Body weight training.
4. Hill running and skipping rope.
5. Heart based long distance slow running is best for breaking cellulite and promote elasticity.
6. Foam rolling after exercise also helps in breaking down the cellulite.
The most important is your own motivation to get fit. Stay motivated, Stay fit!
Nutritionist. Founder of Mind & Body Wellness Clinic. Marathon Runner.