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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Harvard School of Public Health: Carbohydrates
- American Council on Exercise: Successful Weight Control
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
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.
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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.
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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.
Tips
Watch videos or speak with a fitness professional if are unsure how to perform an exercise.
Warnings
Consult a doctor before beginning any new diet or fitness regimen.
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References
- University of Maryland Medical Center: Cellulite
- Harvard School of Public Health: Carbohydrates
- Health Guide: Healthy Dietary Fats
- American Council on Exercise: Successful Weight Control
- Dover, J. S., Orringer, J. S., Alam, M. (2014). Body Shaping, Skin Fat and Cellulite E-Book: Procedures in Cosmetic Dermatology Series. United Kingdom: Elsevier Health Sciences.
- Tokarska K, Tokarski S, Woźniacka A, Sysa-Jędrzejowska A, Bogaczewicz J. Cellulite: a cosmetic or systemic issue? Contemporary views on the etiopathogenesis of cellulite. Postepy Dermatol Alergol. 2018;35(5):442-446. doi:10.5114/ada.2018.77235
- Luebberding S, Krueger N, Sadick NS. Cellulite: An evidence-based review. Am J Clin Dermatol. 2015;16(4):243-256. doi:10.1007/s40257-015-0129-5
- American Academy of Dermatology Association. Cellulite treatments: What really works?.
- U.S. Food & Drug Administration. ZELTIQ CoolSculpting System 510(k). Published September 24, 2015.
- Zerini I, Sisti A, Cuomo R, et al. Cellulite treatment: A comprehensive literature review. J Cosmet Dermatol. 2015;14(3):224-40. doi:10.1111/jocd.12154
Writer Bio
Jennifer Schaeffer began writing in 2005, with work appearing in various online publications. She is an American College of Sports Medicine-certified personal trainer, a Crossfit Level 1 coach and a certified Olympic weightlifting coach. Schaeffer holds a Bachelor of Arts in English literature and language from Stevenson University in Greenspring, Md.