What Is Cellulite, Why Does It Happen? Cellulite Diet and Cellulite Exercises

What is cellulite? medically known as hydrolipodystrophy cellulite; It is the appearance of an orange peel on the upper part of the skin as a result of the compression of the adipose tissue in the lower layer of the skin between the connective tissues. Cellulite, which is not related to weight, is seen in women's hips, hips, back of the calves and upper leg areas. There are many factors that affect the formation of cellulite:

• Gene pool
• Hormonal factors
• Malnutrition
• Cigarettes and alcohol
• Posture disorder
• Not doing sports

What is Cellulite?

Cellulite is the dimpled skin commonly seen near the thighs. It occurs when fat accumulates under the skin. This fatty tissue pushes the connective tissue of the skin, giving it a dimpled appearance. Studies show that 80-90% of women have this problem after puberty. It is not commonly observed in men due to the variable distribution of muscle and fat in their bodies.

What Causes Cellulite?

The thigh area naturally contains more adipose tissue and allows cellulite to develop more easily. The causes of cellulite in this region (or any region) are as follows:

• Person's age
• Estrogen levels in the body
• Cellulite history in the family
• Gaining weight
• collagen loss
• Thinning of the epidermis

How to Remove Cellulite?

• Sleep

During sleep, toxic substances are excreted from the body and metabolism returns to normal. Insomniaprepares the ground for cellulite formation. 

• Stress

Stresscauses insulin secretion in the body. This situation leads to fat and sugar accumulation in the body.

• Massage

Massage with a brush or gloves for at least five minutes a day. Thus, you accelerate blood circulation and ensure the removal of fat cells. You should start the massage with slow movements first. Cold water massage and massage in the sauna are also effective in this sense.

• Maintaining weight

Frequent weight gain and loss causes loss of elasticity in the skin. This situation disrupts the structure of the skin and prepares the ground for the formation of cellulite. Take care to maintain your current weight. 

• Random drug use

Especially diuretic drugs accelerate the formation of cellulite, as they disrupt the water-salt balance in the body. Do not use medication without consulting your doctor. 

• Sunbathing time

Excessive sun exposure causes aging of the skin and a decrease in its resistance. Do not sunbathe in the heat between 12:00 - 16:00 and use sunscreen when going out.

• Decreased blood circulation

Slowdowns in blood circulation cause cellulite formation. For this:

• Do not always wear high heels.
• Do not wear tight-fitting clothing.
• Don't slouch.
• Solve the constipation problem.

Use of essential oils

The most effective oil extracts to prevent cellulite are grapefruit, orange and lemon oils. Massage in circular motions towards the upper parts of the body once a week. Just apply 1 or 2 drops as they are very concentrated. Do not apply to sensitive areas such as breasts and neck. 

• Sufficient water consumption

This; It is effective in removing toxic substances from the body. At the same time, it cleans these tissues by reducing the salt in the cellulite tissues. Drink at least 2 liters of water a day to make the skin look healthy and beautiful and to prevent cellulite formation. 

• Stay away from salt

Salty foods cause water retention in tissues.

• Eat right and healthy

To prevent cellulite, you must maintain your weight and eat right. For this:

• Avoid fast food-style convenience foods and high-calorie foods.
• Choose healthy oils by minimizing fat consumption.
• Eating fruits and vegetables is effective in removing toxic waste from tissues.
• Avoid smoking and alcohol. Alcohol accumulates in the blood by turning into fat.
• Do not snack between meals.
• Avoid carbonated drinks.
• Do not eat chocolate, nuts, bananas, fatty, spicy and spicy foods.

Sports

If you want to fight cellulite, you should do sports. You can take a regular walk every day. The most effective sports against cellulite; are sports that will accelerate blood circulation such as walking, swimming, gymnastics.

• Anticelulite creams

Anticellulite creams that activate fat cells allow cellulite to heal.

• Minerals

Minerals such as potassium, iron and magnesium compress tissues. You can eat fruits and vegetables rich in vitamins and minerals.

What Is Cellulite Good For?

ground coffee

Coffee contains caffeine. Studies show that caffeine has a stimulating effect on lipolysis and therefore helps reduce cellulite.

Materials

• 2-3 tablespoons of coffee grounds
• Olive oil

How is it done?

• Mix ground coffee grounds with olive oil.
• Apply this paste on the problem areas of your skin. Massage in circular motions.
• Wash off with warm water after 10 minutes.
• You can repeat this process at least 3 times a week.

Aloe vera

Aloe veraIt is a rich source of bioactive compounds that can treat skin problems. It tightens the skin and reduces cellulite.

• Gently massage the affected area with aloe vera gel in circular motions. 
• You can repeat this process at least 3 times a week.

Grapefruit oil

Grapefruit oil It has bioactive compounds that inhibit adipogenesis. When you use this oil on areas with cellulite, excess fat is reduced in these areas.

Materials

• 2-3 drops of grapefruit oil
• 1-2 drops of olive oil

How is it done?

• Mix grapefruit oil with olive oil and apply on a cotton ball.
• Gently massage problem areas with this.
• Wait for about an hour and then wash it off.
• Repeat 3-4 times a week.

Rosemary oil

Rosemary oil Contains carnosol and carnosic acid. These compounds reduce cellulite by inhibiting adipogenesis.

Materials

• 2-3 drops of rosemary oil
• 1-2 drops of olive oil

How is it done?

• Mix rosemary oil with olive oil.
• Rub a few drops of the mixture onto a cotton ball.
• Gently massage problem areas.
• Wait about an hour and wash it off.
• Repeat 3-4 times a week.

Green tea

Green tea Contains catechins. These compounds show a decrease in the fat content in the body and also increase the metabolic rate. This helps to reduce cellulite in the body.

• Put a green tea bag in a glass of boiling water. 
• Consume the tea while it is hot. 
• You can drink at least 2 cups of green tea a day.

Cinnamon

Cinnamon, cinnamaldehyde and a number of other polyphenol compounds. These compounds exhibit an inhibitory effect on lipogenesis and aid in weight reduction. Thus, it also reduces cellulite.

Materials

• 1 tablespoon of ground cinnamon
• 2-3 tablespoons of honey
• 1 liter of boiled water

How is it done?

• Add 1 tablespoon of ground cinnamon to boiling water.
• Wait 30 minutes.
• Add the honey and mix well. Consume the mixture while it is hot.
• Drink at least 2 glasses of this mixture a day.

Turmeric

Turmericcontains a bioactive compound called curcumin. Curcumin helps to reduce the fat content in the body. Thus, it reduces the appearance of cellulite.

Materials

• 1 tablespoon of powder
• 1 tablespoon of honey

How is it done?

• Mix the two ingredients well to get a thick paste.
• You should consume this paste twice a day for a few weeks.

Foods for Cellulite

• Chicken breast

Skinless chicken breast is one of the foods that helps fight cellulite. It is a food rich in collagen.

• Garlic and Onion

Garlic ve onion It is among the foods that naturally fight cellulite. It is effective in lowering the level of insulin, which reduces cellulite.

• Asparagus

Asparagus, which is good for stress, reduces bloating. It has anti-inflammatory properties that stimulate blood pressure and remove toxins from the body. With these features, it is one of the foods that is good for cellulite.

• Broccoli

BroccoliThanks to its alpha lipoic content, it is one of the foods that naturally fight cellulite. This substance inhibits the collagen hardening process.

• dark leafy green vegetables

Dark leafy green vegetables have rich water content that helps to remove toxins from the body. It accelerates cell regeneration. It is beneficial for skin health. Dark leafy greens include chard, spinach, kale.

• Sardine

Sardines and other fatty fish are rich in omega 3 fatty acids. Increasing the intake of omega 3 fatty acids is very helpful for fighting cellulite.

• Su

Dehydration of the body is one of the causes of cellulite formation. Drink more water to reduce the appearance of cellulite. Alcohol and soft drinks should be avoided, along with drinking 2 liters of water a day.

• lemon and orange

Limon ve orange such as citrus fruits reduce the effect of carbohydrates on the body. The amount of carbohydrates directly affects insulin levels. In addition, citrus fruits help cleanse the liver, reducing the level of estrogen in the body. They are also rich in vitamin C, one of the best ingredients to fight cellulite. The flavonoids in oranges accelerate blood circulation and reduce cell imbalances that cause cellulite.

• Fruits like cherries and watermelon

Kiraz ve watermelon Fruits like these help control insulin levels in the body. The glycemic index of these fruits is so low that it does not affect the insulin level. Therefore, they are foods that are good for cellulite.

• Avokado

Avokado It is also an excellent food that fights cellulite. It helps balance insulin levels and reduce the risk of cellulite.

• Cucumber

Cucumber has a significant effect on the appearance of cellulite in the body with its high water content.

• Pineapple

Pineapplereduces the appearance of cellulite. The bromelain enzyme in the fruit is an anti-inflammatory agent that accelerates fat cell metabolism. It's also rich in fiber, which can contribute to weight loss.

• Raw nuts

Polyunsaturated and monounsaturated fatty acids in raw nuts are also substances that limit cellulite.

• Whole Grains

Grains are cellulite-fighting foods. It contains fiber, which is necessary for the reduction of insulin in the body. It is also very high in antioxidants that can fight against cellulite-causing toxins.

• Flax seeds

Flax seedsIt is very high in essential fatty acids, vitamins and minerals that help increase skin elasticity and reduce the risk of cellulite.

• Turmeric

TurmericIt reduces swelling by promoting blood circulation. It is rich in antioxidants that can fight toxins in the body and minimize the appearance of cellulite.

• seaweed

seaweedcontains a secondary plant pigment called fucoxanthin, which can help metabolize fat better. The small size of the fat cells will reduce the appearance of cellulite.

• Green tea

Green tea Due to its important antioxidant content, it helps to reduce the appearance of cellulite. It also fights cellulite because it helps to lose weight.

• Chamomile tea

Like green tea chamomile tea It is also a great tea for stress. The ingredients in this tea reduce anxiety, speed up metabolism and therefore reduce the appearance of cellulite.

Beverages Good for Cellulite

Try the drinks described below to prevent cellulite and burn fat.

grape drink

Materials

• 1 large bunch of grapes
• 2 oranges
• ¼ lemon juice
• A small amount of root ginger

How is it done?

• Blend all ingredients in a blender. It is ready to drink when finished.
• The drink is more effective if you consume it along with a healthy low-fat diet. 

grapefruit drink

Materials

• 1 large grapefruit
• 2 oranges
• Juice of 1/4 lemon
• A small amount of root ginger

How is it done?

• Squeeze all the ingredients with a juicer and drink.
• Consume in the morning on an empty stomach and between meals and watch your cellulite melt away!

How is the Cellulite Diet Made?

Points to be considered while dieting

• Make sure to drink 2 liters of water a day while dieting.
• Avoid tea, coffee, cola.
• Eat low-calorie foods such as cucumbers and tomatoes when you get hungry between meals until you get used to it.

Cellulite Diet List

the 1.G

(Sabah

• Nonfat yoghurt
• poverty
• 1 teaspoon of honey muesli

Noon

• Chicken with Chili Sauce
• 2 spoons of low-fat rice

Akşam

• Beef ham salad

the 2.G

(Sabah

• 1 slice of wholemeal toast with nonfat cream cheese
• Cucumber
• Unsweetened tea

Snack

• 1 handful of dried fruit

Noon

• 1 plate lean pasta
• 1 plate of mushrooms roasted in a little olive oil

Akşam

• Lettuce
• 2 slice of whole wheat bread 

the 3.G

(Sabah

• Nonfat yoghurt
• Strawberry
• 1 teaspoon of honey muesli

Noon

• 1 plate low-fat blarney
• 2 spoons of low-fat rice

Akşam

• 2 boiled zucchini salads
• 2 slice of whole wheat bread

the 4.G

(Sabah

• 2 slices of chicken ham
• Whole Wheat Toast Bread
• Unsweetened fruit tea

Snack

• 1 handful of dried fruit

Noon

• 1 grilled fish
• 2 spoons of low-fat rice

Snack

• Strawberry milk

Akşam

• Bean Mushroom Salad
• 1 slice of wholemeal bread

the 5.G

(Sabah

• Nonfat yoghurt
• Apple
• 1 teaspoon of honey muesli

Noon

• 1 grilled meat
• Lean salad
• 1 slice of whole wheat bread

Snack

• 1 slice of watermelon

Akşam

• Chicken ham salad

the 6.G

(Sabah

• 2 slice of wholemeal bread
• Skim feta cheese
• Tomato

Snack

• 1 handful of dried fruit

Noon

• Spinach omelet
• 1 slice of wholemeal bread

Snack

• Milk with banana

Akşam

• Tuna salad
• 1 slice of wholemeal bread

the 7.G

(Sabah

• Nonfat yoghurt
• 1 kiwis
• 1 teaspoon of honey muesli

Snack

• 1 handful of dried fruit

Noon

• 1 grilled chicken
• 2 slice of wholemeal bread

Akşam

• Feta Cheese Tomato Salad
• 2 slice of wholemeal bread

Cellulite Exercises

According to scientists, exercising for about 30 minutes to 1 hour is one of the most effective ways to remove cellulite.

climbing stairs

• Climbing stairs burns 1 calories in 10 minute. 
• It also reduces cellulite, especially of the thigh muscles. 
• When you spend at least 30 minutes a day climbing stairs, you can have a slim and cellulite-free body.

Running and jogging

Scientists state that running for about 30 minutes a day can help prevent the development of cellulite.

Swimming

Swimming is the surest way to reduce cellulite. In addition to increasing your height, it helps to burn a lot of fat in the body. This is the main reason for the development of cellulite.

Cycling

Cycling is one of the most effective ways to reduce cellulite. There are two ways to do cellulite exercises on a bike. First of all, you can ride the bike at high intensity in a short time. Second, you can choose low-intensity exercise for an extended period of time. When you're cycling, your legs have to work. Thus, the fat in your legs will be burned.

do aerobics

Doing aerobics is an extremely important activity. Thanks to weight training, fat and excess calories are burned. This is a type of exercise that uses muscles. It increases circulation and allows muscles to break down glucose for energy. Scientists state that people should do high-intensity aerobics for about 30 minutes a day to get the most effect.

Squatting 

• First, stay relaxed. Then bend your knee slowly and lower your body until your thigh is parallel to the floor.
• After that, sit back and squeeze your butt muscles and squeeze them like your feet. You have to repeat this exercise over and over.

This is one of the most useful exercises for cellulite.

Back off 

• Bend down and place your hands perpendicular to the floor. Your arms will be parallel to each other.
• Use your hands and knees to raise your body, bringing your body parallel to the floor. Then lift your left leg in the air.
• Pull your knee towards your chest. 
• Perform this movement for 5 to 6 minutes until you feel a fire in your legs.
• Then change legs. After changing legs, do the same with the right leg.

The purpose of this exercise is to burn the cellulite in the body, especially the cellulite in the thigh area.  

butt lift

• Put your legs and knees on the carpet, your feet touching the floor. Slowly lift your back up and then hold. You should squeeze your hips and legs with your arms.
• After that, slowly lower your body and continue lifting again. You can also increase the difficulty level of this cellulite exercise by doing it on one leg.
• Keeping one leg high in the air and perpendicular to the carpet, do the same actions above.

foot lift

Even at home, you can perform this action while watching TV. 

• Lie down on the floor facing the TV. Put your left hand under your head and your right hand under your rib cage for ground support.
• Keep your left leg parallel to the floor. Open your right leg as far as you can, lower and lift it. When you get tired, turn around and change legs.

Jump crouch

• Place your feet shoulder-width apart. Bend your knees straight and slightly forward, sit down and relax your shoulders.
• Keep your hands at your sides so you can use them to propel yourself up as you jump.
• Bend your knees and squat. Make sure you keep your thighs parallel to the floor and that your knees don't go beyond your feet.
• Now move your arms to push your body up and jump up and land. 
• Again, go down and crouch.
• Do 2 sets of 10 repetitions.

Outer and inner thigh kick

• Stand behind a chair and hold it. Relax your shoulders.
• Lift your body over your toes. Move your right leg forward.
• Gently shake it to the left and then to the right. Make sure to lift your leg up on the right side.
• Do this 10 times and then lower your body.
• Repeat the same with your left leg.
• Do 2 sets of 10 repetitions.

one-legged flats

• Stand straight. Relax your shoulders. Put your right foot forward with your toes facing out.
• Lift your right foot at knee height. Keep your arms at your waist and relax your shoulders.
• Move the right leg out and draw a circle.
• Repeat this 10 times.
• Do the same for the left leg.
• Do 2 sets of 10 repetitions.

Do not bend your knees or bend to the side while doing this exercise.

Plaice

• Keep your legs slightly wider than hip-width apart. Keep your toes 45 degrees apart, seated in the center, and your shoulders relaxed.
• From the starting position, bend your knees and lower your body without leaning forward or backward.
• As you do this, use your palms to push your knees back so you can feel the thigh rotate.
• Move both hands to the sides like a ballerina and slowly stand up with your heels flat on the floor.
• Repeat this 10 times.
• Do 1 sets of 10 repetitions.

Scissor Kicks

• Lie flat on your back on a mat. Keep your hands straight, palms under your hips, and toes pointing forward.
• Lift both legs off the floor at a 45-degree angle.
• Now move your right leg up and your left leg down.
• Bring them back and this time move your left leg up and your right leg down. When you do this faster, it looks like scissors.
• Do this 15 times.
• Do 2 sets of 15 repetitions.

Side Kick

• Lie on your right side on a mat. Put your head on your right hand, hold your left hand in front of you, and place your left palm flat on the floor to support your body. 
• Your body should be aligned from head to tailbone. Move both legs outward so that your lower body forms a 45-degree angle with your upper body.
• Lift your left leg up to your hip.
• Now, without moving your upper body and right leg, kick your left leg forward and inhale.
• Push your left leg back and exhale. Lift your upper body as you kick back. Your body should be supported by your right elbow.
• Do this 10 times. Do it on the left too.
• Do 2 sets of 10 repetitions.

Flamingo

• Stand straight with your legs shoulder-width apart. Hold a 2-pound dumbbell in your right hand and place your left hand on your waist.
• Take your left foot behind you.
• Lift your left leg up to your hips. Keep this leg straight and bend your right knee slightly.
• At the same time, bring your right arm forward with the palm facing the ceiling.
• Hold this position for a second and then flex your right hand.
• Now lower your left leg for a second and then repeat this.
• Do this with the right leg as well.
• Do 2 sets of 12 repetitions.

References: 1, 2