We’ve been conditioned to believe that cellulite isn’t the norm—but that couldn’t be further from the truth. About 85 percent of women over 21 have cellulite somewhere on their body. “Cellulite is a harmless, cosmetic condition where cracks and dimples can appear on the skin of the thighs, hips and buttocks,” she explains. Dr. Lyle Leipziger, Chief of Plastic Surgery at North Shore University Hospital and LIJ Medical Center. Having cellulite is normal and completely okay. But, if it’s bothering you and you’re wondering if there are ways to reduce its appearance naturally, some self-care practices can help. Here’s everything you need to know about reducing cellulite.
What is cellulite?
You probably know what cellulite looks like (again, it’s very common to have!), but what exactly are we looking at when we see cellulite appearing on our bodies? “Cellulite occurs when fat deposits push against the connective tissue under the skin,” explains Leipziger. “Connective tissue acts as restrictive bands around superficial fat creating the dimpled appearance.” This is why cellulite is usually found in areas of the body that naturally have more fatty tissue, such as our thighs, hips and buttocks.
Again, cellulite is a harmless condition and can happen to anyone. “Cellulite can occur regardless of body type or weight,” she says Marissa Garcic, MD, FAAD, board-certified dermatologist at MDCS Dermatology. While cellulite isn’t necessarily a sign of poor diet or lack of exercise, Garshick says these factors, along with genetics, hormonal changes and dehydration, can contribute to its development.
Age can also affect the development of cellulite. “As we age, the skin loses some of its elasticity and can make the appearance of cellulite more apparent,” she explains. Dr. Howard Sobel, Clinical Attending Cosmetic Dermatologist at Lenox Hill Hospital. Getting older doesn’t necessarily mean you’ll see more cellulite – but it’s something to look out for.
6 Ways to Reduce Cellulite Naturally
It’s important to remember that while certain changes can help improve the overall appearance of cellulite, there is no magic cream or treatment that will completely eliminate it. If you want to reduce the appearance of cellulite, here are some tips that can help.
Include more fruits and vegetables in your diet
“Fruits and vegetables that are rich in antioxidants can promote overall skin health and may improve the appearance,” explains Garshick. Leafy greens like kale and spinach, blueberries, blackberries, and citrus fruits like grapefruit and oranges are all great sources of antioxidants that can help reduce the appearance of cellulite. Also, consider eliminating certain foods from your diet for best results. “Reducing your intake of processed foods, sugar, and salt can also help, as can staying hydrated by drinking plenty of water,” says Garshick.
Exercise regularly
“Regular exercise will increase muscle mass and help flatten cellulite,” Sobel said
explains. “It also helps increase blood flow to certain areas of your body, which helps speed up fat loss. So running, resistance training and cycling can help.” Garshick recommends incorporating a mix of strength training and cardio into your routine, which helps burn fat and build muscle, reducing the appearance of cellulite.
Consider overall weight maintenance
If you eat healthy and exercise regularly, losing weight from these tips can also help reduce the appearance of cellulite. “Cellulite forms when one’s fibrous bands, which connect your skin to your underlying muscle, tighten in an irregular pattern,” explains Sobel. “Tightening pulls your skin down and the normal layer of fat under the skin pushes up, which causes shrinkage. So by reducing weight and fat content, you have less fat pulling on the fibrous bands.” That said, weight loss isn’t right for everyone, and weight loss may not always lead to a reduced appearance of cellulite.
Apply retinol cream
While retinol may not be a “natural” option, it is not a surgical procedure, so we consider it a good option for reducing cellulite. “Stimulating collagen production can contribute to a smoother, firmer skin texture,” explains Garshick. “While it may not eliminate cellulite dimples, it can certainly improve the appearance of the surface.” Introduce the skin to the retinol cream slowly, applying every other day to allow the skin to adjust and avoid irritation.
Try creams with caffeine
“Caffeine is believed to potentially reduce cellulite by breaking down fat and tightening the skin through various mechanisms such as blocking phosphodiesterase activity and dehydrating the skin,” says Garshick. “However, more research is needed to establish its effectiveness.” For best results, choose creams that include caffeine as an active ingredient, along with other antioxidants and skin-smoothing peptides. “The peptides boost the skin’s strength, potentially leading to a firmer and tighter appearance, which could improve the overall visibility of cellulite,” explains Garshick.
Exfoliate
“Regular exfoliation and moisturizing can also improve skin texture and
circulation,” says Garshick. When exfoliating, always start with clean skin and apply the product as directed. Focus on the areas of the body you want to improve and be sure to rinse thoroughly, following with a gentle moisturizer afterwards.
When to consult a professional
New treatment options are often coming to market to reduce cellulite, and Leipziger says he hopes more ways to treat cellulite will become available. “Continued research in this area should yield promising devices that could help reduce cellulite,” he says.
If you want to explore professional treatment options, consider speaking with a dermatologist or plastic surgeon. “A consultation with a board-certified plastic surgeon should include a thorough examination of the areas of cellulite and a review of current treatment options for improvement,” says Leipziger.
