When it comes to getting sculpted, toned and tight legs, glutes and stomach, cellulite has no place! Cellulite is the bumpy fat deposits visible on the surface of the skin in mainly areas of the body where we tend to hold more fat. The fat deposit creates pressure on the surrounding connective tissue, pulling the skin downward causing pitting or the appearance of cellulite.
As women, our unique biochemistry makes us even more prone to developing cellulite. Hormonal changes in estrogen can weaken the connective tissues that surround fat cells and, as a result, negatively affect the skin’s support structures. This causes a loss of blood vessel receptors in the thigh and hip regions and less circulation to the area. When circulation is decreased, the result is less fat oxidation in the area as well as less collagen production resulting in more fat accumulation and weaker connective tissues.
If that weren’t enough, our fat cells are also distributed in vertical columns making them more prone to bulging and pitting. Most of us have cellulite to some degree, and as we age, cellulite tends to worsen. The good news is if you are working out regularly and eating a healthy diet, you are already fighting against cellulite! Want to amp up your efforts? Try these seven ways to combat cellulite:
#1 – Keep Sugar Low
Eating a healthy diet is obviously necessary to build lean muscle, but it is also necessary to keep body fat levels down. If you are not already, eat a diet that is low in sugar and stick to complex, fibrous carbohydrates that provide sustained energy. Too much sugar will result in more fat cell storage, which will result in greater fat deposits that can trigger the appearance of more cellulite.
#2 – Increase Healthy Fats
Increase your consumption of omega-3 fatty acids. Omega-3’s can help balance out hormonal levels, reduce inflammation and stimulate collagen production, which can all help combat cellulite. Add healthy fats to your diet such as fish oil, flax oil or chia seed oil, which are all high in omega-3.
#3 – Workout
Sure, working out increases lean muscle, but it also increase circulation. The more you move your body, the more you activate blood flow to your fat cells increasing fat oxidation or fat burning. Lack of blood flow can result in hardening of collagen around fat deposits worsening the appearance of cellulite! Keep your workouts focused on building muscle and burning off fat. Increasing lean mass will harden and tighten up the body, while burning off fat will reduce the cellulite pitting severity.
#4 – Reduce Fluid Retention
Reducing fluid retention can help reduce the appearance of cellulite. First of all, be sure you are hydrated. This will help flush out toxins and keep the skin supple and plump. Be sure you are drinking at least 3 to 4 L of water daily. You can also try using a supplement to reduce water retention such as Dandelion Root Extract, which is a natural diuretic that can help flush out fluids from beneath the skin.
#5 – Increase Collagen Production
Increasing collagen production will strengthen the connective tissues helping to reduce the appearance of cellulite. Gotu Kola Extract has been shown to improve elasticity and thicken the skin by increasing collagen production, which helps to minimize the appearance of cellulite. Vitamin C is another supplement that can help by stimulating collagen production at the genetic level by turning on transcription and synthesis pathways. Supplement with 30 mg o Gotu Kola three times per day and 500 to 1000 mg per day of Vitamin C.
#6 – Increase Circulation
Increasing circulation via exercise is one means, but there are also a few supplements out there that can increase circulation to tissues. Horse Chestnut Extract can decrease small pores on capillary walls and improve blood flow. This will improve cellulite appearance as well as decrease varicose veins, if present, and reduce lower leg fluid retention. Gingko Biloba is another supplement that can increase blood flow. As a supplement, try 50 mg of Horse Chestnut Extract or 150 mg of Gingko Biloba daily.
#7 — Try a Topical
Topical creams can help to reduce inflammation, increase blood flow, reduce fluid and promote collagen production. Although they are not the best method for reducing cellulite, they can help improve appearance. Try an aminophylline or caffeine-based cream, which can help stimulate fat cells in the affected area to be released and burned off. A lot of cellulite fighting creams will also contain Vitamin C to help build collagen, Vitamin A to reduce free radicals that can breakdown collagen as well as some of the other supplements mentioned above. One supplement worth trying is BeautyBum by BeautyFit, which is an aloe vera based transdermal gel, formulated with Bupleurum to reduce inflammation, carnitine to help release stored fat, caffeine and conenzyme A to increase fat burning and oxidation. Follow as directed, and be sure you are using the other methods described above – especially following a healthy diet and consistent exercise routine for maximum cellulite stopping results!
REFERENCES
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Nugsgen BV, et al. Topically applied vitamin C enhances the mRNA level of collagens I and III, their processing enzymes and tissue inhibitor of matrix metalloproteinase 1 in the human dermis. J Invest Dermatol. 2001. 116(6): 853-9.
Pinnel SR, et al. Induction of collagen synthesis by ascorbic acid. A possible mechanism. Arch Dermatol. 1987. 123(12): 1684-6.
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