Defeating cellulite: no quick fix but effective methods
Scourge of modern times, resented by our society, cellulite is fat deposits that distorts the dermis, giving it an appearance of orange skin. Primarily a cosmetic problem that primarily affects the female: 9 out of 10 women will have, whether thin or round, sports or not. Hips, thighs, buttocks are the main seat of the famous dimpled. But now, cellulite has thick skin and one or sport regime are not enough to dislodge. So how to overcome? If there is no miracle, there is nevertheless effective methods to mitigate visibly. Explanations and practical advice.
What is cellulite?
Cellulite, or superficial lipodystrophy, is a subcutaneous fat deposits, abnormal accumulation of fat, water and toxins trapped in hardened collagen fibers. As they grow, these clusters form protrusions that deform the dermis more or less visible to the naked eye, giving it a grainy appearance of orange peel. This fat is located in the hypodermis, the deepest layer of the skin (below the dermis and epidermis). Alas, it is not removed by a simple diet, nor by physical activity.
Cellulite is not a disease and no particular health hazard. It is mostly a cosmetic problem resented today. At a more advanced stage, it can be painful to the touch and pinch or request more to be eliminated.
9 out of 10 women have cellulite. Men are not spared.
9 out of 10 women have cellulite
Cellulite is a mass of fat under the dermis giving it the appearance of an orange peel. 9 out of 10 women will have.
Cellulite is a rather feminine phenomenon. Nine out of ten women have in the course of their lives, whether thin or round, sports or not. For reasons both hormonal and constitutional. Women are indeed “programmed” to store fat in preparation for a possible pregnancy and a lactation. This principle dates back to antiquity where our ancestors could be brought to experience periods of deprivation. This is convenient because their hormones (estrogens) favor this storage. In women, fat represents 25-30% of their weight against only 12 to 15% in men. They have in fact twice as adipocytes (fat cells or fat) than men. These cells are also larger and spread over the lower body (hips, buttocks, thighs).
But not only men are not spared from cellulite even if, ultimately, little will be achieved. They did not in fact the same storage requirements, so have fewer fat cells than women. These cells are smaller and more compact. Men’s skin is thicker; thus, cellulite, when present, is less visible.
The “orange peel” button some cultures more than others. Thus, white women are more likely than black or Asian women. Certain factors, such as overweight, promote cellulite but it may very well be slim and have as being round and do not show any trace. Recent studies have shown that this is due to fat distribution: a thin woman whose fat is mainly distributed on the cellulite prone areas will be more prone to cellulite a round woman whose fat is distributed more evenly over body.
Buttocks, thighs and hips: privileged regions in women
Cellulite appears where fat cells are more numerous, a distribution that is not the same for men and women. Thus we find cellulite in the lower body in women (buttocks, thighs, hips) and upper body in man (neck, shoulders, stomach). It is sometimes found on the arms, stomach, knees, neck or ankles.
Types of cellulite
There are 3 types of cellulite, as root causes:
The aqueous cellulitis, edema or infiltration: it is related to water, especially water retention swelling the cells, causing the accumulation of waste and tissue inflammation. It is a soft and barely visible cellulite. It is most often caused by circulation problems manifested by various symptoms such heavy and swollen legs, impatience, sensitivity to blue mottling on the skin. It is favored by lack of physical activity. It fits on your stomach, arms, thighs, hips and buttocks.
Adipose cellulite is caused by excessive storage. Excess fat swollen fat cells (adipocytes), up to 50 times their size, disrupt traffic and cause the accumulation of toxins creating tissue inflammation. Some parts of the body are more concerned than others because the fat cells are more numerous: the hips, for example with the famous saddlebags. This is a soft cellulite, smooth and painless. It can occur in case of excess consumption of bad fats (cooked fat, saturated fat) and / or a lack of physical activity. Check your Body Mass Index (BMI) to locate you.
Fibrous cellulite or hard: it is caused by a dysfunction (fibrosis) of the collagen fibers for fixing the cells on the skin and muscles. This is a cellulite hard to the touch, purplish hue and very visible. It is painful pinch and palpation. Generally old, it may be deep and compacted. It is found on the thighs. This is a difficult cellulite to dislodge.
These 3 types of cellulite often coexist because the causes are related, one supporting the other. Speaking of mixed cellulite. Mix fat and cellulite aqueous cellulite is the type most frequently found in women. It grows everywhere on areas of the body.
The solutions to fight against cellulite must be established taking into account the type of cellulite (water, fat and / or fibrous).
The causes of cellulite
A problem of both excess fat circulation and collagen degeneration
Cellulite is caused by a dysfunction of adipose tissue associated with poor local blood and lymph circulation or not combined with excessive fat storage. Although often hormonal problem in women but also related to lifestyle (too rich diet, lack of activity) and, indirectly, to heredity. In short, the accumulation of fat forming cellulite is caused by several factors: poor drainage, waste accumulation, water and fat in cells, degeneration of collagen fibers and agglomeration of fat cells and collagen fibers in deforming the nodules skin surface. In more advanced cases (fibrous cellulite), these nodules agglomerate them to give birth to a very visible cellulite painful and more difficult to treat.
Cellulite, a vicious circle Of excess fat
Fat storage is a normal phenomenon, especially in women where it is favored by hormones, as we have explained above. These fats are stored as triglycerides in fat cells to be available when needed (physical activity, pregnancy, lactation, etc.). Adipocytes to grow as the storage increases. They can multiply up to 50 times their size. In addition, they are divided in order to further increase storage capacity (see the principle of fat storage and retrieval).
This is not so much storage in itself raises concern. An obese person may very well not have cellulite. But when there is excess, this increase in volume causes a compression of micro veins and lymphatics disrupting the flow of blood and lymph. Thin people may well be affected by the disposal of their adipocytes cells: if they have little fat is distributed in places prone to cellulite, they can be prone to cellulite fat!
Circulatory and hormonal problem
Circulatory and hormonal problem causing water retention can lead to a similar situation. Liquid retained in these cells swell (edema) and aggravate circulatory problem. In women, normal hormonal activity, possibly exacerbated by pregnancy, menopause or concomitant use of contraceptives, creates fluid retention which helps to strengthen the problem.
Water retention and accumulation of waste
Traffic and disrupted by excess storage or circulatory problem reduces drainage capacity and waste disposal. Water and toxins accumulate in the cells and swell them. Power can of course make parallel additional toxins (red meat, saturated fats, etc.) amplifying the problem. In this phenomenon, coupled degeneration of collagen fibers (see below). Tissue dilate (edema) and become disorganized, forcing fat cells and fibers damaged to gather in micronodules, capsules made of sclerotic collagen fibers. It is these nodes which changes the appearance of the skin and called cellulite. This fat trapped in a fiber network can not be eliminated by metabolism, making it difficult to remove cellulite by diet or sport. The only way is to “break” these clusters to release fat and eliminate through the normal means of lipolysis.
When collagen “gets involved” fibrosis
Fat cells are fixed to the skin and muscles of the connective tissue, an assembly of collagen fibers similar to the mesh of a net. Gradually, as the cells are growing in size, these fibers become thicker to gain strength. With time, they deteriorate and harden. Is fibrosis. With compression they undergo, adipocytes and fiber assemble into micronodules as we described before. The micronodules always take more widespread and eventually merge them, forming macronodules. The skin becomes shiny and hard and has many valleys. Vessels and micro-varicose veins can appear. At this stage, the legs can be “heavy” and effortlessly becomes difficult. Cellulite is painful and more difficult to dislodge.
The factors of cellulite: a hormonal problem and primarily related to excess fat
Several factors contribute to cellulite:
The hormonal factor in women, cellulite appears at puberty under the influence of hormones (estrogens) that promote fat storage for pregnancy and breastfeeding. These hormones cause fluid retention in the tissues. The hormonal influence is enhanced during pregnancy, menopause, menstrual cycles or taking contraceptives. A hormonal imbalance can be added to this.
A diet too rich or lack of activity: excess fat and lack of activity are factors favoring cellulite. Fat cells (adipocytes) grow and disrupt blood and lymph circulation, exacerbating hormonal problem.
Hereditary factor: the number of adipocytes varies from one individual to another. This number is determined during childhood and stabilizes around 15 years but it is also influenced by genetic factors. Furthermore, lipolysis, our ability to burn fat, is also an inherited factor. Finally, a weak structure of collagen connective tissue can be acquired by heredity and promote cellulite. Some individuals are thus more willing than others to develop the famous “dimpling”.
Lifestyle: certain habits of daily life can promote the factors of cellulite. Tight clothing or shoes, a sedentary activity, poor posture can cause traffic problems and thus promote water retention. Fatigue and stress release of cortisol, a hormone conducive to water retention. Some foods like salt also promote fluid retention. An unbalanced diet and lack of physical activity contribute to store fat more. Finally, yo-yo diets alter the elasticity of the skin, makes the fragile and thus promote cellulite.
Evolution of cellulite: 3 training stages
Cellulite changes with time. At first, we see that pinching the skin, but over time, it becomes more and more visible and more difficult to remove.
New cellulite: you have to pinch the skin to view. At this stage, one can easily get rid of.
Cellulite installed: cellulite appears without pinching, while standing. The defeat is more difficult.
Fibrous cellulite visible regardless of the position, it is more difficult to treat but can be mitigated.
How to fight against cellulite?
There is no magic formula to eliminate cellulite but effective solutions exist to greatly decrease depending on the stage. Diet and sports help but are not sufficient, since, as we have seen, cellulite is fat trapped in a fiber network that the only metabolism can not eliminate. To fight against cellulite, you must:
Treat cellulite itself: the objective is to free the trapped fat to make it again mobilized. Massage creams, anti-cellulite device or specialized institute sessions will help you.
Treat the cause of cellulite or aggravating factors and maintain the field: the aim is to treat circulatory problems and, if necessary, to stop storing excess fat even destocking. Draining products will help you eliminate toxins and stimulate blood circulation. A healthy lifestyle is essential: healthy diet, physical activity or sport and good habits to acquire sufficient.
Also note that most cellulite is installed, the harder it is to get rid of. An “old” or pronounced cellulite cellulite will require more effort.
The solutions to be put in place to treat cellulite should consider the type of cellulite (water, fat, fibrous). It is therefore useful, initially, well identified. A specialist can help. The objective will be to work the various factors to its origin: water retention, blood or lymph circulation problem, excess fat, etc. For advanced cases, there are clinical methods but they are to be used as a last resort. We discuss them in a dedicated section.
First, we recommend that you consult your GP. This will inform you or direct you to a specialist. In particular, if cellulite is due to a circulatory problem, your doctor will make a diagnosis and help.
Remember also that cellulite is neither a disease nor a defect. It is quite possible to live with. The psychological aspect worth to be considered before embarking in a sometimes long and difficult treatment.
If, however, you want to fight cellulite, the following section is for you. To remove unsightly cellulite, we propose to set up a shock strategy to address all the factors that are at its origin.
To attack cellulite, we offer a 4-point strategy aimed firstly to dislodge trapped fats, on the other hand to treat the underlying problem:
Dislodge cellulite: the idea is to “break” the dimples to release fat and make again mobilized through the process of lipolysis.
Improve blood and lymph circulation: stimulate circulation and venous return will assist in the removal of water, toxins and fats.
Limit fat storage: we can stop storing excess fat without necessarily deprive changing his eating habits.
Enable elimination of fat: helps increase metabolism destocking excess fat and “ease” the greedy adipocytes.
Depending on the type of cellulite, your privilege one or the other of these points although all have their importance, even in thin people. Here are some key tips:
Aqueous cellulite must treat circulatory problems causing water retention. Massages and drainages are preferred and physical activity to activate the venous return: walking, aerobics, cycling. Supply side, consume foods promote drainage. Creams and food supplements complement the whole.
Cellulite fat: you have to work all the points by focusing on the elimination of fat and a balanced and healthy diet.
Fibrous cellulite you have to work all points. The techniques used in the institute may be required to visibly reduce your cellulite.
Dislodge cellulite by releasing the trapped fat
To remove cellulite, it is not enough to lose fat by dieting or playing a sport. Cellulite are trapped fat, poorly irrigated and thus on which the process of lipolysis is not very active. Depending on the degree of advancement of cellulite, it must be given a boost by “breaking” the fibers through massage. The rolling massage is an effective technique for this. It consists of squinting and rolling the skin with your fingers (see our video).
To amplify the effects of massage, it is advisable to involve a cream or anti-cellulite gel. These products are designed to enable drainage and eliminate local fat. Combined with massage, their share is deemed to be effective (see below).
Finally, it is important to take care of your skin by moisturizing and avoiding prolonged exposure to sunlight. Applied regularly, nourish and moisturizer will tone your skin and prevent stretch marks.
Improve your blood and lymph circulation
The following tips will help you improve the traffic problems involved in the development of cellulite:
Make a sport, practice a gentle and regular activity: move promotes lymphatic circulation.
Walk! Walking active plantar pump, called venous sole Lejars and calf muscle pump (heart Starling) which provides 80% of venous return (foot traffic to the heart).
Massage stimulates the tissues, tone the skin and improve microcirculation. Use a draining anti-cellulite cream to enhance the effects. A practicing upwards (towards the heart), ideally after a hot shower to better penetrate the product. Practice the technique of “rolling massage” by rolling a fold along the area to be drained.
Adapt your eating habits
Drink lots. Water or green tea, known for its draining effect. Hydration promotes drainage and waste disposal.
Eating foods stimulating circulation: fresh fruit rich in vitamins, garlic, onion, nuts (almonds, walnuts, hazelnuts).
Avoid salt as industrialists and prepared food products containing a lot. Salt promotes water retention.
Avoid foods high in toxins (red meat, animal fats).
Some plants such as horse chestnut, red vine, or witch hazel and hazel, rich in flavonoids, have veinotonic effects: they increase the resistance of blood vessels and decrease their permeability. Eat them in teas or capsules.
Adjust your lifestyle
Avoid high heels (3-4 cm max) and tight clothing that impede traffic. The heels diminish the effectiveness of the pump calves.
Avoid crossing your legs. Get up regularly to move if you work sitting down. To increase circulation, make this practical exercise (sitting or standing) tighten the buttocks and release 10 times.
Finish your shower by a cold jet on your legs to stimulate circulation.
Elevate the foot of the bed to aid venous return.
Use draining products (cream, gel, drinks or capsules to swallow).
Avoid smoking: smoking clogs the cells and disrupts blood flow.
Avoid prolonged exposure to sunlight and hot baths. The heat dilates the vessels become permeable, allowing water to flow to the cells.
Limit fat storage
Failing to practice a sport to dislodge fats, work at least not to fit more! Here are some tips.
You should know that fat storage is related to the secretion of insulin, a hormone made by the pancreas. The role of insulin is to regulate the blood sugar level, blood glucose, storing carbohydrates derived from digestion and present in excess in the blood. Now that storage can be in the form of glycogen in the muscles (the fuel used during physical effort) or as fat in adipocytes. This is the importance of insulin spike that defines the type of storage: the higher the peak, the more it will store fat!
Glycemic index sugars (GI), so-called “fast”, cause the secretion of insulin major peaks, while the sugars of low glycemic index, called “slow”, more time to be broken down into simple sugars, creating a lower insulin secretion. In fact, we now know that insulin secretion is not related to the glycemic index alone but the product of the glycemic index by the amount of ingested sugars. We talk about glycemic load.
The trick, then, is to limit the insulin spikes by eating low glycemic carbohydrates and / or limiting the quantities ingested. Prefer carbohydrates and low glycemic index (unrefined products) and to limit their consumption, associate them with fiber (vegetables, legumes, grains, fruits) and proteins. The fibers pout effect of reducing blood sugar and insulin spikes. This reduces considerably the storage of fat. Avoid eating fast called sugars (high GI) outside sports. Will be stored as fat.
Prefer a healthy diet made of 50% carbohydrates, 35% fat and 15% protein (source: National Health and Nutrition Programme).
Emphasize carbohydrates with low glycemic load (IG x amount of sugar) that do not create insulin spike: wholemeal bread, wholemeal pasta, brown rice, vegetables, fruits. Avoid refined products that have a high glycemic index.
Eat fiber: fruits, vegetables, legumes, unrefined cereals. The fibers pout effect of reducing blood sugar and insulin spikes.
Vary the food. Eat fresh, they contain vitamins and trace elements essential to the body. Prefer steam cooking preserves vitamins.
Limit consumption of saturated fats (animal fats, meats, butter, for example) and cooked fats. Eat good fats, ie unsaturated fats, raw, rich in omega 3 and polyunsaturated fatty acids and low in cholesterol and omega 6.
Avoid snacking, especially sugars, even slow, or when a small quantity to avoid the famous insulin spike.
Activate the elimination of fat!
For destock excess fat, you have to expend more calories we consume theory (do sports for example) or use less that already absorbs (to diet). In reality, things are a little more complicated, but the principle is there. In this section, our goal is to help you lose calories by spending more, even at rest. How? By increasing its metabolism. But also more efficient spending during activity burning fat rather than sugar.
Increase metabolism: some foods, appropriate physical activity and adaptation of lifestyle can increase metabolism. See how to increase metabolism.
Burn fat efficiently: practice split is an effective way to burn fat efficiently (see how to effectively lose fat through its split). But if you are not a regular sports or if your health does not allow you to practice an intensive sport, go for the moderate pace in sport: low intensity, it is essentially the fats that are used as fuel (see our file how to effectively burn excess fat). Running, split, cycling spinning, the elliptical, Zumba are great sports to burn fat and fight against cellulite.
Strength training: muscles consume energy even at rest. By musclant, increases metabolism. See our bodybuilding folder.
Play a sport: sport is highly recommended to treat cellulite. Cellulite exercises are effective to lose fat, gain muscle and improve circulation. Sports “anti-cellulite” recommended are water aerobics and aquabiking (cycling in water). But endurance sport will help you fight the orange skin.
Vibration platforms: the low frequency vibrations applied to our organization trigger the stretch reflex, a reaction of muscle contraction in response to these unwanted solicitations. Training on a vibrating platform strengthens muscles with vibrations, especially those who support the veins, thus promoting blood circulation and eliminate toxins. According to studies commissioned by the company Power Plate to measure the effects of their platform, cellulite is visibly reduced after a few sessions vibrotonie. See our file on vibrating platforms.
Dieting: there are multiple regimes destocking fat. Reduce the number of calories helps initially but our bodies get used to becoming more efficient and, in the end, very quickly regained the lost weight. He is even able to continue to store reserves decreased despite the contribution of calories. A health professional will advise you in this area by advising you on a diet suitable for you. Know that if overweight, a diet will help a lot to reduce your cellulite.
The anti-cellulite products: visible results
The anti-cellulite products will not make you lose weight but they obviously will mitigate your cellulite. They should be used in supplements tips above. For visible results, you must repeat applications (2 times per day, preferably) and practicing vigorous massage massage-roll (roll the skin to the touch and feel) always from the bottom upwards (towards the heart ). Massage is capital into the skin, stimulate circulation and “break” the fibers and fat cells. In the end, you will get visible results by reducing the size of adipocytes, better drainage (removal of water and toxins) and an improvement in the skin’s structure.
Cream, gel or oil?
The gels penetrate better and faster in the epidermis, a practical side when pressed. Creams and oils require massaging the skin and is moisturizing. Whatever your choice, choose your product depending on the area being treated.
Slimming or refining products
These products are designed to enable the local elimination of fat and prevent the formation of new fat. Some products also act on the capillary circulation, relieving heavy legs.
There are also products known as “fat-burning” or “calorie burners” sensible déstocker unsightly fat by increasing the needs of our body with energy (metabolism). These products indirectly help beat cellulite by acting on the elimination of fat. Taken as capsules or tablets, containing guarana, green tea extract, caffeine, or other assets, they can be taken into background processing. Beware of frivolous brands and too promising products. Consult a health professional before use.
Their role is to promote drainage, ie the elimination of waste and improving circulation. These products are herbal or fruit draining properties such as green tea, black tea, some citrus (lemon for example), red vine, guinea chestnut tree. These products are available as dietary supplements to swallow (capsules), lotions applied locally or drink to swallow.
They do not act directly on cellulite but significantly improve its appearance. Their action is intended to strengthen and smooth the skin.