• Skin Care

Understanding and Tackling Cellulite: Can Shedding Pounds Smooth Your Skin?

Medically reviewed and edited by Rachel McLeod, NP

Cellulite is a common condition, marked by a dimpled or uneven skin texture. Although it is not harmful, cellulite can affect one's self-esteem and body image.

Understanding the nature of cellulite and exploring effective ways to reduce its appearance can be beneficial in addressing this common condition. 

What is Cellulite?

Cellulite is a harmless skin condition that occurs when fat deposits push through the connective tissue beneath the skin. This creates a lumpy appearance similar to the texture of an orange peel or cottage cheese. 

Cellulite affects up to 90% of women and is less common in men due to differences in fat distribution and connective tissue structure. As women approach menopause, the decline in estrogen levels begins. The onset of cellulite typically becomes noticeable between the ages of 25 and 35.

It’s classified into three stages based on visibility and symptoms:

• Mild: Only visible when skin is pinched

• Moderate: Visible without pinching, worsened by posture or muscle contraction

• Severe: Easily visible dimpling and nodules, regardless of posture

Causes of Cellulite

Cellulite tends to increase with weight gain, but it can also affect those who are thin. Genetics, hormones, lifestyle factors, and accumulation of the fat cells are the main contributing factors.

Genetics

Genetics can significantly influence cellulite development, since fat distribution and storage in the body is typically similar among family members. Certain genetic predispositions can lead to weaker connective tissue and reduced skin elasticity, making cellulite more noticeable.

Estrogen levels

Estrogen (a hormone predominantly found in females) notably impacts cellulite formation. As estrogen levels fluctuate throughout life stages – like puberty, pregnancy, and menopause – they can influence the elasticity of connective tissue and the storage of fat cells, potentially causing cellulite.

Lifestyle factors

Lifestyle factors can significantly influence the development and visibility of cellulite. Poor lifestyle choices can aggravate cellulite, while healthy habits can help manage and reduce its appearance. Here are some key lifestyle factors that impact cellulite:

• Diet: Poor dietary habits – such as excessive consumption of processed foods and sugar, as well as inadequate hydration – can contribute to fat accumulation and inflammation, worsening cellulite appearance.

• Physical activity: Lack of regular exercise can lead to reduced muscle tone and poor circulation, which may contribute to the visibility of cellulite.

• Smoking: Tobacco smoke contains toxins that impair circulation and collagen production, potentially exacerbating cellulite.

• Stress: Chronic stress can increase cortisol levels, promoting fat storage and affecting connective tissue integrity, which may worsen cellulite.

Accumulated fat cells

Cellulite forms when fat beneath the skin pushes through connective tissue fibers that tether the skin to muscle. Over time, these fibers weaken, causing fat cells to protrude outward and create a dimpled or uneven texture commonly seen on thighs, buttocks, and other cellulite-prone areas. Weight gain can exacerbate cellulite, making it more prominent or noticeable.

How Can Weight Loss Help Reduce Cellulite?

Although it may not completely eliminate it, weight loss can lessen the visibility of cellulite. Here’s how:

• When you lose weight – mainly body fat – the size of fat cells diminishes. This can reduce the bulging effect of fat beneath the skin, making cellulite less noticeable. 

• Gradual weight loss combined with proper hydration and skincare can improve skin elasticity. This can help the skin conform better to the reduced volume of fat cells, resulting in a smoother appearance and potentially reducing the visibility of cellulite. 

• Incorporating exercises that target cellulite-prone areas – such as strength training and resistance exercises – can help build muscle tone. Well-toned muscles provide better support for the skin, which can also contribute to reducing the appearance of cellulite.

Achieving weight loss can be challenging, but the LifeMD Weight Management Program provides eligible patients with access to a personalized weight loss plan and the support needed to achieve weight loss goals. 

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Other Effective Ways to Reduce Cellulite

Diet

Making specific dietary adjustments can help reduce the visibility of cellulite. Foods that may help reduce cellulite include:

• Fruits and vegetables: Fruits and vegetables are rich in antioxidants and water content, which promote skin health and hydration.

• Lean proteins: Lean proteins – such as chicken breast or tofu – help in muscle repair and growth, supporting skin elasticity.

• Healthy fats: Sources like avocados, nuts, and seeds provide essential fatty acids that support skin structure.

• Whole grains: Whole grains like quinoa or brown rice are high in fiber, promoting digestive health and reducing fat accumulation.

Foods to avoid or limit include:

• Processed foods: Packaged snacks (like chips and crackers), frozen meals, processed meats (like sausages and hot dogs) are high in sugars, unhealthy fats, and additives that can promote inflammation and fat storage. 

• Sodium-rich foods: Canned soups, deli meats, and fast food items can lead to water retention and bloating, exacerbating cellulite appearance.

• Sugary snacks and beverages: Sugary snacks (like candy and chocolate bars), sodas and sugary drinks, pastries, and baked goods cause weight gain and can worsen cellulite visibility.

Exercise

Regular physical activity – particularly exercises targeting cellulite-prone areas – may improve the appearance of cellulite. Here are the types of exercises that target cellulite-prone areas:

• Strength training: Focus on exercises like squats, lunges, and leg lifts to build muscle and tone cellulite-prone areas.

• Cardiovascular exercise: Activities such as running, cycling, or swimming help burn fat and improve overall circulation.

• HIIT (High-intensity interval training): Combines bursts of intense activity with periods of rest, effective for burning calories and boosting metabolism.

Hydration

Maintaining skin health requires staying well-hydrated. It's important to drink plenty of water throughout the day to keep your skin hydrated and elastic. Additionally, drinking herbal teas offers hydration along with the added benefits of antioxidants.

Topical treatments

Creams and lotions can also temporarily improve cellulite appearance. These include:

• Caffeine-based creams: They stimulate circulation and temporarily tighten skin.

• Retinol creams: Retinol creams promote collagen production and improve skin texture.

• Antioxidant-rich lotions: Antioxidant-rich lotions can protect and repair skin from oxidative damage.

Medical treatments

Unlike the other treatments, advanced medical treatments can provide long-lasting results in reducing cellulite. These treatments are typically performed by trained professionals.

Advanced treatments for cellulite include:

• Laser therapy: Targets fat deposits and tightens skin through heat-based technology.

• Radiofrequency: Uses electromagnetic waves to heat deep layers of skin, improving collagen production and skin firmness.

• Subcision: Surgical procedure that breaks up connective tissue bands responsible for cellulite dimples.

Massage and dry brushing

Other techniques that can help improve circulation and reduce cellulite appearance include:

• Massage: Increases blood flow and lymphatic drainage, reducing fluid buildup and smoothing skin texture.

• Dry brushing: Stimulates circulation and exfoliates skin, potentially improving the appearance of cellulite temporarily.

Maintaining Results

While genetic factors may influence cellulite, adopting healthy habits may help manage cellulite and reduce its appearance. Essentially, we can’t change our genetic makeup – but we can improve our lifestyle choices.

Maintaining a consistent skincare routine – including gentle cleansing, exfoliation, hydration, and sun protection – can enhance skin health and reduce cellulite visibility. Additionally, following a balanced diet, staying hydrated, exercising regularly, avoiding smoking, limiting alcohol, and managing stress are essential for cellulite reduction and prevention.

Consistency in these practices is key to maintaining your results.

How Can LifeMD Help?

Although LifeMD does not offer medical treatment for cellulite, a team of licensed healthcare providers is available to help you achieve a healthier lifestyle, which may help reduce the appearance of cellulite. 

Book your appointment today.

Rachel McLeod, NP

Rachel is a certified and licensed family nurse practitioner who has worked in the healthcare field for over 15 years. She graduated from South University with a Master’s of Science degree and a specialization in Family Nurse Practitioner. Rachel has experience in a variety of areas including Urgent Care, Primary Care, Mental Health, and Weight Management. In her free time, she enjoys traveling and spending time with family and friends.

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