Cellulite is normal! But, if it bothers you, here are a few things to try.

“A moment on the lips, a lifetime on the hips” Hands up who has heard this phrase at least once in their life? Yeah, me too! Normally when I’m about to take a bite of a jam doughnut or other delicious treat, some comedian thinks that it’s a good moment to remind me.

But seriously, whilst in essence that saying is true – what we put into our body’s will affect how we look – the obsession of what a woman’s body should look like has come under far too much scrutiny and debate over the last 50+ years. With media outlets like social media, criticism and opinions on how women should look are getting out of control.

And how should they look? Think those without cellulite…Christey Brinkley or a Victoria’s Secret Model, which, by the way, is not realistic nor the norm. Around 85 percent of women over 21 have cellulite somewhere on their body, regardless of body type or weight.

"Cellulite is a harmless, cosmetic condition where divots and dimples may occur in the skin of the thighs, hips, and buttocks," explains Dr. Lyle Leipziger, Chief of Plastic Surgery at North Shore University Hospital and LIJ Medical Center. More specifically, “cellulite occurs when fat deposits push through the connective tissue beneath the skin," explains Leipziger. "The connective tissue acts as restrictive bands around the superficial fat creating the dimpled appearance." This is why cellulite is typically found on areas of the body that naturally have more fat tissue, like our thighs, hips, and butt. As you get older the structure of the dermis layer also starts to break down due to a reduction in the body’s production of elastin and collagen, which means more of the fat can push through these weaker bonds. The top layer of skin is also partially relying on strength collagen and elastin, so as the structure is weakened the top layer of skin is less taut.

Women suffer more so than men due to the fact the connective tissues in men are a diagonal structure (think a fish net) and in women they are more vertical, which is a weaker structure and has more give, allowing more fat to push through. In addition, hormones also seem to play a role in the appearance of cellulite in women. As women age, their bodies produce less estrogen—a hormone that helps keep blood vessels flowing smoothly. Less estrogen can mean poorer circulation, which can also mean a decrease in new collagen production and the breakdown of older connective tissue.

Though cellulite is not necessarily a sign of a poor diet or lack of exercise, age, along with genetics, hormonal changes, and dehydration, can contribute to its development.

So as you can see, having cellulite is normal and perfectly okay. But, if it bothers you and you're wondering if there are ways to reduce its appearance naturally, keep reading.

1. Drink Plenty of Water. Staying hydrated—both by drinking water and by eating plenty of foods with high water content—will also keep your connective tissue strong and supple, and may even help you slim down. Aim to eat more cucumbers, radishes, tomatoes, and bell peppers, which (along with many other fruits and veggies) are all more than 90% water.

2. Eat More Fruit and Veggies. Fruits and vegetables that are high in antioxidants and can promote overall skin health may improve the appearance of cellulite. Leafy greens like kale and spinach, blackberries, blueberries, and citrus fruits like grapefruit and oranges are all excellent sources of antioxidants. Also, reducing the intake of processed foods, sugar, and salt can also help.

3. Start Strength Training. Running or other forms of cardio can help keep weight off, which may reduce the appearance of dimples and dents. But to really smooth out your skin, you’ve got to strength train. One study by researchers at the South Shore YMCA in Quincy, Massachusetts, found that adults who did three 30-minute aerobic workouts each week for eight weeks lost four pounds, but gained no muscle—and only slightly improved body composition. When they paired 15 minutes of aerobic activity with 15 minutes of strength training three times a week, however, they lost 10 pounds of fat, added two pounds of muscle, and saw a greater overall improvement in body composition. In other words, they looked better and lost some of the dimples!

Click the button below for a complimentary assessment with a Success Studio personal trainer. Our trainers will design a personalized strength training routine that will help you to fight the cellulite!