Cellulite: Understanding and Managing this Common Cosmetic Concern
1. Exercise
Getting enough exercise—and focusing on the lower body—might help diminish the appearance of cellulite. Studies have shown that aerobic exercise and endurance training activities like cycling can be effective for reducing the appearance of cellulite. Experts recommend daily cardio along with two or three strength training sessions per week to target thigh and lower-body cellulite.
For example, this might include 20 minutes of brisk walking or jogging plus 20 minutes of a series of strength training exercises—using dumbbells, exercise bands, weight machines, or your own body weight. Exercises like squats, hip abductions, trunk curls, and leg presses are examples of strength training.
2. Hydration
Drinking plenty of water helps keep your body functioning properly and keeps your skin hydrated, which can positively impact its appearance. Hydrated skin has improved elasticity and texture, which helps maintain its protective function. At least one study has shown that staying hydrated by drinking enough fluids during the day may be comparable to applying a topical moisturizer.
3. Healthy Diet
Eating a healthy diet full of fruits, vegetables, and fiber is beneficial for your overall health—and it’s likely to be beneficial at preventing cellulite. In addition to helping keep excess weight and fat away, eating nutritiously can support stronger and more supple skin and connective tissue beneath the skin. Consuming healthy foods contributes to lower levels of inflammation in the body and prevents water retention, which might lessen the appearance of existing cellulite.
4. Dry Brushing
Dry brushing, a traditional Ayurvedic medicine method of exfoliating the skin with a brush, can help improve skin texture and reduce the appearance of cellulite. This technique is believed to increase blood flow, boost lymphatic drainage, and stimulate collagen production.
What Causes Cellulite?
Cellulite develops when the collagen fibers connecting fat to the skin start to break down, stretch out, or rearrange, making room for fat cells to bulge and create a dimpled appearance on the skin’s surface. While virtually anyone can experience cellulite, several factors can impact where it shows up and how much of it you have, including age, genetics, hormonal changes, body fat distribution, hydration levels, and sex.
How to Embrace Your Cellulite
If you have cellulite—know that you are not alone. Cellulite is normal and common in all body types and shapes. It’s estimated that around 90% of people assigned female at birth have cellulite, in part because of how fat is arranged underneath the skin in the female anatomy—but males can experience it as well.
While cellulite itself is not a medical concern, it can be a cosmetic concern for some people. Cellulite cannot be permanently removed completely, but if it’s bothersome to you, a healthcare provider can help explore potential product and treatment options.
What Not to Do
Experts do not recommend the following in treating cellulite:
- Cryolipolysis (CoolSculpting): This procedure uses an applicator on the skin to freeze stubborn fat cells, but there is not enough evidence to confirm its effectiveness for removing cellulite.
- Mesotherapy: This skin rejuvenation technique involves injecting a variety of substances into the middle layer of skin, but there is no solid evidence to support its use for reducing cellulite.
- Supplements: While some supplements claim to target cellulite, there is no scientific evidence to support their effectiveness.
Summary
Cellulite is a normal and common occurrence that develops when fat deposits underneath the skin shift and bulge out. While factors like genetics, age, hormones, and sex play a role in cellulite development, habits like eating a nutritious diet, incorporating strength training exercises, and staying hydrated can support healthy skin tone and elasticity. At-home techniques like lymphatic drainage massage, topical retinol, collagen peptides supplementation, and dry brushing may also help minimize the appearance of cellulite. A healthcare provider can answer questions about in-office procedures that are useful for improving cellulite, such as laser and light therapy, radiofrequency, subcision, and injections.
