It’s been a few years since I’ve tackled the subject of cellulite. Although more and more women are learning to accept their cellulite, it remains a consistent problem when it comes to our confidence. And I get it. It’s not exactly the first thing we’d want someone to notice. And the falsehoods of social media, influencer culture, and photoshop-heavy magazines and advertisements all feed into the myth that cellulite is a bad thing, or that if you have it, you aren’t good enough, fit enough, or beautiful enough. They’re wrong. Let me tell you the truth about cellulite and what can and cannot be done about it before you commit to doing something dangerous or extreme. My goal today is to arm you with the right knowledge so that you can cut through all of the BS that’s out there and instead focus on the things that really matter.

What is Cellulite?

Cottage cheese. Lumps and bumps. Dimple legs. Orange peel skin. Hail damage. Whatever the name, cellulite is the appearance of lumpy, dimpled skin that’s typically concentrated around the hips, thighs, and glutes (it may also occur in other areas as well, including the lower belly and upper arms and breasts). Cellulite starts to occur once fat deposits beneath the skin push their way through connective tissue, which creates the infamous “cottage cheese” look.
Cellulite is not a serious medical condition, nor is it a disease. In fact, it’s extremely common in 80-90% of women (and 10% of men) and can start as early as puberty. [1] What’s more, it can occur in all types of body shapes, with even athletic women being subject to it. In fact, clever eyes can detect traces of cellulite on runway models, Olympic gold medalists, and celebrities, so no one is completely immune to it!

Cellulite: Causes and Tips

As far as causes go, a number of things can influence the formation of cellulite. It could either be due to one or a combination of the following:

• Genes:Yes, your familial history can influence your predisposition for cellulite. Even though most women get it, the severity (i.e., the degree at which it appears) can definitely hinge on genetics. If your mother or grandmother had a lot of it, there’s a chanceyou might, too. [2]
• Hormones and Age: Ladies, we simply have a different deck of cards to deal with than men. Our body prefers to store fat around our hips and thighs, which are the primary areas for cellulite to occur. We also have higher amounts of estrogen, which affects fat cells, blood circulation, and the appearance of cellulite. [3] In fact, the older we get, the less estrogen we produce, which encourages the onset of cellulite. Declining levels of estrogen lead to lower rates of elasticity, in addition to less collagen and connective tissue breakdown, therefore contributing to the formation of cellulite. [4] [5] So, with estrogen, balance is important. Too much or too little and your propensity for developing cellulite increases.

(When it comes to balancing your hormones, I recommend watching out for hormone disruptors, supporting a healthy thyroid, getting enough sleep, and eating a whole foods diet.)

• Connective Tissue: Once again, we have to acknowledge the physiological differences between women and men. According to board-certified cosmetic and medical dermatologist Margarita Lolis, MD, when it comes to cellulite, “It has to do with hormones and the way male connective tissue is created versus women’s. Men’s connective tissue is more interwoven than women’s. Imagine men’s connective tissue like mesh on a screen door- it’s harder for fat to get through- while women’s connective tissue isn’t as tightly formed, leaving more spaces for the fat to bulge through.” [1]

(You can support your connective tissue by including plenty of collagen into your diet, as well as building muscle with resistance training. As a side note, higher body fats tend to accentuate the appearance of cellulite, so consider training your lower body where cellulite tends to form!)

• Lifestyle: I’ll keep talking about this until the cows come home, but your lifestyle plays a huge part in your inner and outer wellbeing. While cellulite is not a disease or handicap, it is influenced by those daily habits that make up your overall lifestyle. They include diet, exercise, sleep, and stress. A poor diet can lead to nutrient deficiencies that can impact collagen and connective tissues (with lesser amounts leading to higher rates of cellulite), a lack of activity leads to poor circulation and subsequent skin problems, and poor sleep and stress can both affect hormones, once again influencing cellulite. Hence why your foundation is truly important, as it covers a lot of ground!

(Don’t know where to start? Refer to my Ultimate Guide for Optimizing Your Fitness, Nutrition, and Mindset!)

• Circulation:I just spoiled this a moment ago, but a lack of exercise leads to poor circulation, which then increases the likelihood of developing cellulite. While lymphatic massage and draining techniques may provide short term relief, they’re not a proven treatment for cellulite. However, there is research to suggest that our lymphatic system (which is tied to circulation) plays a preliminary role in the development of cellulite, so keep an eye out for further studies. [6] In the meanwhile, commit to regular exercise as a means of maintaining healthy circulation and lymphatic flow. (For more tips on circulation and the importance of lymph, check out my post here.)
• Smoking:Sadly, the allure of cigarettes continues to run rampant. As if you needed more reasons to ditch the habit, smoking can also increase the development of cellulite. It slows down blood vessel flow and interferes with collagen synthesis, making it easier for cellulite to show up.

Cellulite: Buyer Beware

Time for a reality check. There are a number of procedures, products, and myths about cellulite out there, and if you’ll allow me, I’d like to dispel them right here and now:

• Creams:There is no proof that the creams and serums sold on the market do anything to directly reduce cellulite. Nada. Zip. They’ll often contain ingredients like caffeine, ginger, green tea, and menthol and claim that they improve circulation and break down fat cells. Additionally, reviews may excitedly proclaim a degree of effectiveness. But they don’t actuallyget rid of the cellulite. Instead, they reduce the appearance (i.e., not the onset) of cellulite, thanks to a bit of body contouring.
• Fillers:Fillers do have somewhat of a track record for alleviating cellulite. The downside is that the effects are only temporarily, lasting for only a few months. Not to mention the fact that if you’re not regularly working out, eat a poor diet, and fail to address any hormonal imbalances, you’re still stuck with a ton of cellulite, along with a huge hole in your wallet.
• Other Treatments:There are other treatments that are worth mentioning. These include massage, radio-frequency, and laser treatments. I won’t go too into detail with any of them, since the consensus remains that, similar to fillers, the results are only temporary, and require routine maintenance sessions. In other words, the upkeep is a considerable investment both in time and in money.
• Honorable Mention: I also wouldn’t recommend liposuction. Why? Purely for the ironic reason that it can actually worsenthe appearance of cellulite. The distribution of fat just becomes even more uneven- not a good thing. And remember, cellulite props up on all matter of body shapes and sizes. Whether you’re carrying extra weight or are slim, cellulite can still show up. The liposuction is just a costly shot in the foot.

[1] [3] [7] [8]

The Bottom Line

So, I hate to break it to everyone, but for the time being, there is no “cure” for cellulite. However, the silver lining here is that the degreeat which it occurs can be affected by lifestyle. Your best bets are to focus on getting stronger by building muscle (at the gym or with me in the ZGYM), eating a healthy diet and cutting out processed foods and simple sugars (this has actually helped me to deal with my cellulite), and keeping an eye out for any hormone imbalances. Otherwise, don’t sweat it. You’re not alone, and who cares if you have a bit of cellulite? There are other parts of you that you could emphasize, from your sense of humor, intelligence, physical and mental strength, and health. It’s all about learning to live and let live!

Sources:

[1] https://www.shape.com/weight-loss/tips-plans/what-cellulite
[2] https://www.medicalnewstoday.com/articles/149465.php
[3] https://www.scientificamerican.com/article/is-cellulite-forever/
[4] https://www.health.com/health/gallery/0,,20735356,00.html?slide=75759#75759
[5] https://www.mayoclinic.org/diseases-conditions/cellulite/symptoms-causes/syc-20354945
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5661147/
[7] https://www.healthline.com/health/how-to-get-rid-of-cellulite-on-thighs#10
[8] https://www.webmd.com/beauty/get-rid-of-cellulite#1