Cellulite is what gives the skin on your legs a dimpled or lumpy appearance which some say resemble orange peels or cottage cheese.

It is quite common in the hips, thighs, butt and abdomen and more likely to affect women than men because women tend to store more fat in the lower body like hips and thighs.

In fact, 80-90% of women acquire cellulite at some point in their lives.

It also becomes more common with aging because the skin becomes less elastic as your body stores more fat.

What causes cellulite?

The primary cause of cellulite is fat, but, this doesn’t mean that slim people have a lower risk of cellulite.

Even if you have a slim frame, you may still have a high body fat percentage.

In fact, the formation of cellulite is largely dependent on your genetic makeup.

People store fat in different areas of the body in different quantities.

This fat distribution is largely dependent on your genes.

So, if you’re slim but you have a very uneven fat distribution, say most of your fat accumulating in the legs and minimal fat in your arms, you could develop cellulite.

There are individual fat cells in your body that have connective tissues or cord-like structures running across them.

As your body starts to store more fat, the fat cells become larger and larger which makes them bulge against the tight connective tissue.

The lumps you see are the enlarged fat cells, and the depressions you see are the tight connective tissue trying to hold it down.

There are several other reasons that can lead to cellulite or make it more visible:

• Foods rich in sodium can make your body retain water, giving it a bloated appearance and making the cellulite more visible.

• Your diet is low in Vitamin C which is a key nutrient in collagen production.

Collagen keeps your skin supple and elastic.

• Poor hydration, either drinking too little water or poor moisturizing of the skin.

Dry skin can make the skin less elastic and exaggerate the appearance of lumpy skin.

• Genetic makeup influences where and how much fat your body stores.

• Genetic makeup influences the way your hormones behave.

Hormones play a critical role in cellulite formation.

Falling estrogen levels can reduce circulation, reduce collagen production and enlarge fat cells.

Combating cellulite through exercise

So, the most logical ways to combat cellulite is to:

• Minimize fat through proper diet and exercise.

• Improving circulation through exercise.

• Improve muscle tone using exercise.

• Keep your skin as elastic and supple as possible through proper diet, hydration and skin care.

There are many cellulite treatments out there from massages, laser treatments to cellulite creams that claim to make your cellulite go away.

However, a lot of these treatments aren’t as effective as advertised because they tend to treat the symptoms rather than the root cause of the issue.

Though there have been some good results from laser treatments after six months, cellulite might reappear again after a while.

There are no shortcuts to combating cellulite.

Laser treatments are a temporary way to deal with the problem.

Long term maintenance of cellulite requires a long-term commitment to a healthy diet and exercise.

Combating cellulite through exercise means blasting away as much fat as possible in the problem areas.

However, you can’t spot treat fat, so you would need to do traditional cardio exercises to reduce fat overall in the body and to reduce your body fat percentage.

Here are 7 great exercises to combat cellulite:

1. Low-Intensity Cardio

The first step to fighting cellulite is to reduce fat around the body.

Cardio is the most efficient way to reduce body fat percentage.

Low-intensity cardio consists of things like running or walking for long duration’s.

Anything that uses between 50-75% of your maximum heart rate is considered low-intensity exercise.

You end up burning more calories with low-intensity exercise because you’re moving the largest muscles in your body, your leg muscle for a long duration.

Low-intensity cardio is also the best for people who are obese or overweight and are dealing with cellulite.

It burns calories gradually and doesn’t place much stress on your heart or joints.

Cardio also helps to improve circulation in the legs, which are problem areas with cellulite.

2. High- Intensity Cardio

If you don’t have the time to go running for 45 minutes or you can handle a reasonably difficult fitness program, high- intensity interval training (HIIT) might be a great way to reduce cellulite.

High- intensity interval training will have you performing intense short bursts of exercise, which utilize over 85% of your maximum heart rate for short periods of time.

You can do HIIT routines in 10 to 15 minutes. 

Some research has shown that it is more effective at burning fat because it increases your resting heart rate for up to 24 hours after the workout.

You also elevate growth hormone and reduce insulin which can help reduce fat and improve muscle tone.

It is also great because you can incorporate muscle toning exercises into the routine like squat jumps so you’re doing cardio and muscle building exercises at the same time. 

However, HIIT places a lot of stress on the joints so it’s not that ideal for people who are obese or overweight and just starting out with fitness.

3. Squat Jumps

Squat jumps are great because not only do they build your glutes and quads but also improves circulation and burns more fat than stationary squats.

Kill two birds with one stone!

Though, this is probably better for more experienced fitness enthusiasts as they are quite taxing on your joints.

4. Lunges

Lunges come in all variants, you can do stationary lunges, walking lunges and curtsy lunges.

Start by balancing on one bent leg.

Place the other leg behind you, also with the leg bent.

For a traditional lunge, your bent legs should form right angles.

Walking lunges or curtsy lunges are better than stationary ones because they have a greater range of motion so engage more leg muscles.

Walking lunges are normal lunges where you move forward using alternate legs and bending both legs like a normal lunge.

A curtsy lunge is a traditional lunge except you’re placing a leg behind you at a diagonal, instead of straight behind.

5. Deadlifts

Deadlifts also come in many variants, you can do traditional deadlifts, Romanian deadlifts, etc.

For a traditional one, stand with both feet shoulder-width apart.

Bend your upper body down to lift a weight.

Keep your spine straight and act like there’s a hinge at your hips and your legs and upper body are two separate parts connected at the hinge.

Deadlifts are great for building your glutes and muscle tone.

6. Alternating knee tucks

Assume a bird dog position on a yoga mat while balancing on one bent leg and one arm.

One leg and one arm should be kept straight and sticking out.

The arm and leg that’s sticking out should be alternate limbs.

So, if you’re sticking out your right arm, your left leg should be sticking out.

Bring the arm and leg towards your chest by bending your floating leg towards your chest.

Alternate your leg and arm for the next rep.

Use the ones that you were previously balancing on, this time.

These are great for improving muscle tone and building your glutes.

7. Hip Thrusts

Lie on your back (keeping it flat against the mat) on a mat.

Bring your hips up, so that you’re balancing on your shoulders and two legs.

Your thighs, hips, and chest should form a straight line.

Hip thrusts activate your glutes the most out of all leg exercises.

So, it is great for improving muscle tone in your hips, butt and upper thighs which are all problem areas for cellulite.

Cellulite is that unsightly fat around the hips and thighs.

It occurs when the fat distribution changes in the structure of the fat cells.

Hormonal imbalances.

Uneven distribution of fat.

Excess body fat.

A higher level of insulin as well as a prolonged period of inactivity and genetic issues can all contribute towards the development of cellulite.

As nagging as it may sound, there are actually great remedies for cellulite.

In this post, we will discuss 8 effective sure fire tips to get rid of cellulite fast.

1. Take a healthy diet

One of the easiest ways to keep a check on cellulite is by taking a healthy diet.

If at all possible, avoid consuming food that is high in salt since sodium causes your fat cell to swell.

Have a diet that is rich in protein, fibers, as well as one that contains low fat and non-fat dairy.

Also, include enough fruits and vegetables.

Such a diet will help you to eliminate waste and toxins from the intestinal tract.

2. Drink a lot of water

Water is a natural detoxifier, which helps your body to get rid of toxins.

When you are dehydrated Cellulite is more apparent.

It is recommended to drink 8-9 cups of water each day.

Though it may take some time but increasing the daily intake of water will push cellulite out of the body.

3. Start doing some best cellulite exercises

Exercise is the most natural way that will help you to get rid of cellulite.

Your focus should be in building the muscle as it would help in smoothing your skin’s appearance.

Cellulite is most common in the butt and the thighs thus you should concentrate on strengthening the lower part of your body.

The following exercises would be useful:

● Squats

Put your weight on your heels and move your hips up and down with your back straight.

Hold for some seconds before returning to standing.

Squats is the most effective exercise to tighten your lower body and build your muscles.

● Lunges

Another great exercise to build up the muscles of your lower body.

Take two dumbbells in each hand and start with your left leg stepping forward and lower your knee under it is a 90-degree angle.

Keep your back straight.

Return to the standing position and repeat the same with the right leg.

● Cardio

Cardio exercises like jogging, swimming or cycling not only allows you to burn fat but also helps in improving circulation in the body, and increasing metabolism.

All this together assists in the disappearance of cellulite.

● Hip bridge

This would be possible with a balance trainer.

It helps you to build muscle, hip and lower back.

This is an amazing way to elevate your blood circulation.

For this exercise, place your feet on the balance trainer after laying on your back and bending your knees.

Bring your hips, chest and knees in the same line by raising your hips.

Squeeze your glutes and hold for a few seconds.

After this lower slowly to the ground.

Repeat the same for some more times.

4. Dry Body Brushing and Cellulite Massage

Dry brushing is a very easy and effective way to throw out the cellulite from your body.

It improves blood circulation and lymphatic drainage along with eliminating harmful toxins from the body which are the major causes of the development of cellulite.

It just involves brushing the affected area with a dry brush with your skin dry too.

After a few minutes of brushing, wash the dry cells and impurities.

Continue this for a month to experience an improved body texture.

Applying a body scrub in the shower and massaging it for few minutes in slow circular motions will help to distribute the body fat and smooth the bumpy skin.

Using the Juniper oil can help to curtail fluid retentions and its detoxifying properties can prove to be beneficial in reducing cellulite.

5. Apple Cider Vinegar

Apple Cider Vinegar contains antioxidants and minerals that help in detoxifying the body.

It minimizes bloating hence reduces the appearance of cellulite.

Mix 2 tablespoon of Apple Cider Vinegar with 4 tablespoons of water and 1 tablespoon of honey.

Rub it on the affected area and rinse it off with warm water after half an hour.

6. Use Aloe Vera

Aloe vera gel can bring great results in the task of eradicating cellulite.

It consists of Aloesin which helps to make the skin tight and firmer which puts an end to the dimpled appearance caused by the cellulite.

Apply the gel, 2-3 times a week on the affected area and massage it for a few minutes.

After that rinse it off with lukewarm water.

This remedy will help you to remove the dimpled skin soon.

7. Cayenne pepper

Cayenne pepper because of its fat burning quality is one of the best methods to get rid of the cellulite.

It increases blood circulation, boosts metabolism and curbs fat.

The capsaicin in the Cayenne pepper helps in burning the fact because of which the fat gets easily digested.

Along with this it also helps in flushing out toxins and replacing bad cells with healthy skin cells.

Make a mixture by adding one teaspoon of Cayenne pepper, two of grated ginger and one whole squeezed lemon and consume the same daily to achieve better results.

8. Avoid smoking

Smoking can weaken the formulation of collagen which may multiply the formation of cellulite.

It reduces the blood vessel flow and because of the disruption caused in the formation of collagen, it causes the connective tissue to damage more easily paving way for the underlying fat to show through.

Thus try to avoid smoking as it can contribute significantly to the bumps and dimple skin.

At the same time, it can cause premature wrinkles and ageing and can leave your skin dry and discolored.

Cellulite happens in 90% of women.

A fit slim skin doesn’t always ensure that you are not facing the same.

Along with not allowing you to look good, the accumulation of excess fat can also be a serious health issue in the long term.

Taking proper care and implementing a few of the above tips can help you to get rid of cellulite and those pesky dimples to enjoy a healthier as well as a more beautiful body.

Fasting is a practice which has been in existence for over centuries, playing an essential role in various regions and cultures.

The method involves abstaining from some or all types of food or drinks for a given amount of time.

Most people go for about 24 to 72 hours without taking food.

The practice has a lot of health benefits associated with it including weight loss and increased brain functionality.

Here are 12 Proven Benefits of Fasting.

1. Blood sugar control.

For those who have diabetes, fasting has been proven to improve blood sugar control.

In a study carried out, one out of ten people diagnosed with type 2 diabetes had lower blood sugar levels after intermittent fasting.

Another study showed that fasting had a similar effect of reducing insulin resistance as lowering calorie intake.

With reduced insulin resistance your body is more sensitive to insulin allowing it to transport glucose from your bloodstream to your body cells effectively.

Fasting is therefore essential for controlling your blood sugar.

2. Fasting Reduces inflammation.

Acute inflammation is right for your body immune system as it assists in fighting infections.

Chronic inflammation, on the other hand, is dangerous as it has a severe health risk.

This includes heart diseases, rheumatoid arthritis and cancer.

Fasting has been proven to lower inflammation.

In a study done on 50 people, results showed that intermittent fasting for a month reduces inflammation levels.

On another study done on animals showed that low-calorie intake significantly decreased inflammation and this made it easy to treat chronic inflammatory conditions.

3. Healthy heart.

Heart-related conditions account for 31.5 % of deaths and are considered the leading causes of death worldwide.

Studies have shown that fasting does have some positive impact on the Health of your heart.

One particular study showed that fasting on alternate days for about eight days reduces LDL cholesterol levels by 25% and blood triglycerides by 32%.

Another study done on obese test subjects showed that fasting reduces blood pressure.

Other studies associate the practice with reduced risk of artery diseases and diabetes.

For those wishing to avoid heart problems, fasting is a recommended practice for you.

4. Boost brain function.

Some research done on animals prove that fasting has a positive effect on the health of the brain.

On a study done on mice showed that intermittent fasting about a year increased brain function and improved brain structure.

It does this by raising the generation of nerves which improve cognitive function.

The practice also reduces neurodegeneration as it lowers inflammation.

Fasting also aids against prevention of Alzheimer’s disease.

These tests, however, have only been done on animals and more research needs to be carried out on human subjects.

5. Weight loss.

Abstinence from specific food intake decreases calorie in the body which leads to weight loss.

Fasting also increases metabolism as it boosts levels of neurotransmitter norepinephrine which leads to weight loss.

A study showed that intermittent fasting for 3 to 12 weeks was effective in reducing weight by 16%.

The practice was found to be much more effective in weight loss than calorie restriction as it also preserved muscles.

6. Increases Growth Hormone Secretion.

The growth hormone is an essential protein hormone in your health.

It is responsible for growth, metabolism, muscle strength and weight loss.

Studies have shown that fasting increases the levels of the hormone.

On one particular study, nine women after fasting for two days had an increase in the growth hormone rate by 5-folds.

Since the practice reduces insulin levels, it, therefore, increases the growth hormone level.

This is because increased insulin reduces growth hormone level.

7. Reduce ageing.

Research done on animals show an increase in life expectancy.

On a study done on rats showed a reduction in ageing.

The rats that participated in fasting outlived those that did not by 83%.

Other studies also show similar results proving that fasting increases longevity.

The research, however, is only limited to animals and more research on humans still need to be done.

8. Cancer Prevention.

Test-tube and animal studies indicate that fasting reduces the risk of cancer.

One particular study on rats showed that the practice aided in preventing tumor formation.

A similar test-tube study proved that subjecting cancer cells to intermittent fasting reduced the growth of the tumor.

Further studies are being done to investigate the effect on humans as the current studies are limited to animals.

9. Increase in cellular repair.

When you fast, your body cells start a waste removal process which is called autophagy.

The process involves metabolizing broken proteins which build up in a cell.

This is very useful to your body as it protects you against diseases like cancer.

10. Prevention of Alzheimer’s Disease.

This is a common neurodegenerative condition which has no known cure.

The only way to be safe from this disease is by preventing it.

Studies show that fasting reduces the risk of the disease.

In some case reports, some patients improved Alzheimer’s symptoms after fasting.

Other animal studies report that the practice does reduce neurodegenerative diseases like Huntington’s and Parkinson’s.

11. Improves hunger

You cannot experience hunger if you eat very often.

Fasting enables you to experience real hunger by adjusting hormones in your body.

Obese people are not able to know when they are hungry as they don’t receive correct signals.

The more you fast, the more your body learns to send the right hormone to inform you that you are hungry.

When your hormones are working correctly, you are also able to get full faster.

12. Fasting Helps clear the skin.

When you fast, your body is freed from digesting and can focus on other things like regeneration of energy.

Studies show that abstaining from food for a day helps the body clean the toxins and adjust organ functions like the kidney.

Conclusion.

Fasting has a lot of health benefits associated with it.

The list gives 12 Proven Benefits of Fasting to show you its importance.

Some people only consider fasting to be just for religions or those with the intent to lose weight, but it is much more than that.