Everything you need to know about Cellulite: How to Fix it?

cellulite is a common aesthetic concern that affects many women, but also some men. It manifests itself as a bumpy appearance of the skin, often compared to orange peel skin, mainly on the thighs, buttocks and stomach. It can be a source of discomfort and embarrassment, but understanding its causes and the solutions to reduce it can help improve your appearance.

Understanding Cellulite

What is cellulite?

cellulite is a condition where the skin appears bumpy due to fat deposits pushing through the subcutaneous connective tissue. This phenomenon is the result of a complex interaction between adipose tissue, connective tissue and body fluids.

We find it on the stomach, which can be particularly annoying and often the result of hormonal imbalances or a poor diet, on the thighs, the most common areas in due to the concentration of fat cells, or on the buttocks, where cellulite is often exacerbated by prolonged sitting.

Causes of cellulite

The formation of cellulite is influenced by various factors:

1. Hormonal Factors: Hormones are essential chemical regulators in the human body, influencing many functions, including fat distribution and tissue structure. 

Here are some key hormones involved in the formation of cellulite:

• Estrogens :
  Estrogens, female sex hormones, are directly involved in the regulation of fat storage and the distribution of adipose tissue. An increase in estrogen levels can promote water and fat retention in areas typically prone to cellulite, such as the thighs and buttocks.
  Hormonal fluctuations, such as those observed during puberty, pregnancy, or menopause, can exacerbate the formation of cellulite.
  
  
• Insulin :
  Insulin, a hormone that regulates blood sugar, also plays a role in fat storage. Insulin resistance can lead to fat accumulation in fatty tissues, increasing the risk of cellulite.
  
  
• Noradrenaline :
  Norepinephrine is involved in the regulation of fat breakdown. Abnormalities in the release or function of this hormone can disrupt fat metabolism and contribute to the formation of cellulite.
  
  
• Thyroid hormones:
  Thyroid hormones (T3 and T4) regulate basal metabolism. Hypothyroidism (low production of thyroid hormones) can slow metabolism, leading to fat accumulation and increased cellulite.
  
  
• Prolactin :
  Prolactin, a hormone primarily known for its role in lactation, may also influence water retention and fat distribution, potentially contributing to the formation of cellulite.

2. Genetic Factors: Genetic predisposition plays a significant role in the susceptibility to developing cellulite. 

Genes can influence various aspects related to cellulite, including:

• Fat distribution:
  Genetics largely determines the distribution of fatty tissue in the body. Some people are genetically predisposed to storing more fat in specific areas, like the thighs and buttocks, where cellulite is more common.
  
  
• Elasticity of the skin:
  Genes also influence the structure and elasticity of skin and connective tissues. Less elasticity and a greater tendency towards fragility of connective tissues can promote the formation of cellulite.
  
  
• Metabolism :
  Basal metabolic rate, largely determined by genetics, affects the body's ability to burn fat. A slower metabolism can cause fat to accumulate more easily, contributing to cellulite.
  
  
• Hormonal responses :
  The sensitivity of hormone receptors and how hormones affect fatty tissue can vary depending on genes. This variability may explain why some people develop cellulite more easily than others.

3. Inactivité Physique

• Mauvaise circulation sanguine :
  Un mode de vie sédentaire peut entraîner une circulation sanguine insuffisante. Lorsque les muscles ne sont pas activement sollicités, la circulation sanguine est réduite, ce qui diminue l'apport d'oxygène et de nutriments aux cellules et empêche l'élimination efficace des déchets métaboliques.
  La mauvaise circulation sanguine peut contribuer à la formation de dépôts graisseux et à la fibrose des tissus conjonctifs, accentuant ainsi l'apparence de la cellulite.
  
  
• Rétention d'eau :
  L'inactivité physique favorise également la rétention d'eau. L'absence de mouvement réduit le drainage lymphatique, un processus essentiel pour éliminer les excès de liquides et de toxines du corps. La rétention d'eau provoque un gonflement des tissus, augmentant la visibilité de la cellulite.
  Les exercices physiques réguliers, tels que la marche, la course, et la musculation, améliorent la circulation sanguine et lymphatique, réduisant ainsi la rétention d'eau et l'apparence de la cellulite.
  
  

Foods to avoid to eliminate cellulite 

Certain foods can make cellulite worse by promoting fat accumulation, water retention and inflammation. 

Here are the main types of foods to avoid to reduce cellulite: 

1. Sugars and refined carbohydrates

Sugars and refined carbohydrates, found in candies, pastries and sugary drinks, are notorious enemies in the fight against cellulite. These foods are quickly absorbed by the body, leading to insulin spikes.

• Increased fat storage: Insulin spikes promote fat storage, particularly in areas prone to cellulite.
  
• Cellulite formation accentuated by hormonal fluctuations: Hormonal fluctuations caused by a diet rich in sugars can accentuate the appearance of cellulite.
  
  

2. Saturated and trans fats

Saturated and trans fats, found in fried foods, fast foods and processed products, should also be avoided.

• Contribution to inflammation: These fats can cause tissue inflammation, which worsens the appearance of cellulite.
• Retention of subcutaneous fats: They promote the accumulation of fats under the skin, increasing irregularities and making cellulite more visible.
  
  

3. Cell

Salt, when consumed in excess, can lead to water retention, contributing to cellulite.

• Water retention: Salt draws water into the tissues, causing swelling which accentuates the bumpy appearance of the skin.
• Worsening of cellulite: Water retention due to excessive salt consumption makes cellulite more apparent.
  
  

Foods to choose for an anti-cellulite diet

To effectively combat cellulite, it is essential to choose foods that promote good skin health, reduce inflammation, and encourage healthy digestion. 

Here is a list of the types of foods to include in your diet:

1. Foods rich in fiber

Fiber plays a crucial role in digestion and reducing water retention. They also help regulate blood sugar, which prevents insulin spikes responsible for fat storage.

Examples: 

- Fruits: Apples, pears, berries.

- Vegetables: Broccoli, spinach, carrots.

- Whole grains: Oats, quinoa, brown rice.

2. Lean proteins

Protein is essential for building and repairing muscle tissue. They help tone skin and reduce body fat, which can decrease the appearance of cellulite.

Examples:

- Skinless chicken.

- Poisson.

- Tofu and legumes.

3. Healthy Fats

Healthy fats, especially omega-3s, are important for skin health and reducing inflammation, two key factors in managing cellulite.

Examples:

- Oily fish: Salmon, mackerel.

- Lawyers.

- Nuts and seeds.

4. Antioxidants

Antioxidants protect cells from damage and reduce inflammation, contributing to healthier skin with less cellulite.

Examples:

- Berries: Strawberries, blueberries.

- Citrus fruits: Oranges, lemons.

- Green vegetables: Kale, broccoli.

Eating a diet rich in fiber, lean protein, healthy fats and antioxidants is an effective strategy for reducing the appearance of cellulite. These foods not only improve overall health, but they also promote smoother, toned skin. By making wise food choices, you can better manage and reduce cellulite, while still enjoying a nutritious and balanced diet.

See also our article on food rebalancing

Food supplements to treat cellulite

Importance of dietary supplements

Dietary supplements can play a crucial role in the management and reduction of cellulite, especially when they provide nutrients that are difficult to obtain in sufficient quantities through diet alone. Incorporating dietary supplements can improve skin health, reduce inflammation and support healthy metabolism.

Why integrate supplements?

1. Omega-3s: Omega-3 fatty acids are known to improve skin health and reduce inflammation. They help maintain skin elasticity and hydration, which can decrease the appearance of cellulite.

- Sources: Fish oil capsules, flaxseed oil, chia oil.

2. Coenzyme Q10: Coenzyme Q10 is a powerful antioxidant that increases cellular energy and improves blood circulation. Improved circulation helps eliminate toxins and deliver nutrients to skin cells, reducing the appearance of cellulite.

- Sources: CoQ10 supplements, certain foods such as organ meats and fatty fish.

3. Berberine: Berberine is a natural compound that helps regulate blood glucose and lipid metabolism. By improving fat and sugar management, it can help reduce the accumulation of subcutaneous fat associated with cellulite.

- Sources: Berberine supplements.

4. Antioxidants: Antioxidants protect cells from free radical damage and reduce inflammation. Healthy, less inflamed skin is less prone to cellulite.

- Sources: Vitamin C supplements, vitamin E, and plant extracts rich in antioxidants such as green tea, acerola and astaxanthin.

Also discover How Micronutrition Can Help You Lose Weight

Other tips for eliminating cellulite 

Hydration

Drinking enough water is crucial for flushing toxins from the body and reducing water retention, which can improve the appearance of cellulite.

Physical exercise

Regular physical activity helps tone muscles and reduce fat deposits. Cardiovascular and muscle strengthening exercises are particularly effective.

Recommended types of exercises:

- Cardio: Running, swimming, cycling.

- Muscle strengthening: Squats, lunges, resistance training.

- Yoga: Improves circulation and flexibility.

Massage and skin care

Regular massages and the use of anti-cellulite creams can improve circulation and help reduce the appearance of cellulite. However, these solutions are often temporary and must be supplemented with lifestyle changes.

In conclusion, cellulite is a common condition influenced by various factors, including hormones, diet, and lifestyle. 

Although it is difficult to get rid of it completely, adopting healthy habits such as a balanced diet, adequate hydration, and regular exercise can greatly reduce its appearance. 

Dietary supplements can also offer additional support to improve skin health and reduce fluid retention.

• Sources : 
• Ogden, C. L., Carroll, M. D., Kit, B. K., & Flegal, K. M. (2012). Prevalence of obesity in the United States, 2009-2010. NCHS data brief, no 82. Hyattsville, MD: National Center for Health Statistics.
• Rossi, A. B. R., & Vergnanini, A. L. (2000). Cellulite: a review. Journal of the European Academy of Dermatology and Venereology, 14(4), 251-262. 
• Logan, A. C., & Treloar, V. (2007). The Clear Skin Diet. Cumberland House Publishing.
• National Institute of Health (NIH). (2011). Dietary Supplements for Weight Loss. Retrieved from https://ods.od.nih.gov/factsheets/WeightLoss-Consumer/