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- Harvard School of Public Health: Carbohydrates
- American Council on Exercise: Successful Weight Control
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How to Reverse Cellulite
Cellulite is defined as pockets of fat located directly below the skin, often in the hip, stomach and thigh region. The University of Maryland Medical Center says that genetics may play a role in the appearance of cellulite in addition to a poor diet, fad dieting, a slow metabolism, hormone changes and dehydration 1. If cellulite has been plaguing you, there are things you can start doing to reverse its effects. Losing weight alone will not decrease the appearance of cellulite, but a total reduction of body fat through a clean diet and daily exercise will.
Eat only natural carbohydrates, such as fruits and vegetables. Avoid processed carbohydrates -- bread, cereal, pasta as well as soda and energy drinks. These foods are easily digested and interfere with weight loss. Fruits and veggies naturally contain fiber, which aids in weight loss.
Eat healthy fat 3. Monounsaturated and polyunsaturated fats are found in almonds, avocados, walnuts, hazelnuts, flax seed, pumpkin seed, flax oil and olive oil. Avoid foods containing saturated fats and trans fats -- beef and dairy products, pastries, cookies and other baked goods, packaged foods like chips and crackers and fried foods. Foods with trans fat and saturated fat decrease good cholesterol and increase bad cholesterol. Eating healthy fats throughout the day at each meal helps keep you full and satiated. Keep fat intake below 35 percent of your total calories.
Eat lean meat. Lean meats consist of skinless poultry and fish. They are called lean meat because they have low levels of saturated fat. Stay away from fatty meats such as pork, lamb, duck, goose and fatty cuts of red beef. Your body already makes all of the saturated fat you need, so you do not need to consume more in your diet.
Exercise 4. Do strength training three days a week, in addition to cardiovascular exercise, which should be done three to five days a week. Vary the types of exercises and do push-ups, air squats, sit-ups, pull-ups, back squats, deadlifts and overhead presses. All of these exercises recruit multiple muscle groups, which means burning more calories in the same amount of time as doing isolated spot exercises, such as leg curls. Strength training positively affects your body fat percentage and aids in preserving lean muscle mass while losing weight. When you have more muscle, you burn more calories at rest than someone with a higher body fat percentage.
Watch videos or speak with a fitness professional if are unsure how to perform an exercise.
Consult a doctor before beginning any new diet or fitness regimen.
Cellulite is defined as pockets of fat located directly below the skin, often in the hip, stomach and thigh region. Losing weight alone will not decrease the appearance of cellulite, but a total reduction of body fat through a clean diet and daily exercise will. Avoid foods containing saturated fats and trans fats -- beef and dairy products, pastries, cookies and other baked goods, packaged foods like chips and crackers and fried foods. Keep fat intake below 35 percent of your total calories. They are called lean meat because they have low levels of saturated fat.
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