Myths and truths about cellulite

 

  

Cellulite, which affects 80–90% of women after puberty, is characterized by dimpled, orange-peel skin, most commonly appearing on the thighs, buttocks, and abdomen. It results from the accumulation of fat beneath the skin that pushes against connective tissues, creating an uneven appearance.  It is not considered a disease, but rather an aesthetic problem, and its structure is not fully understood, but it clearly shows that there is an imbalance.

For many people, like me, the appearance of cellulite can be influenced by various factors, including diet. During a period when I followed a strict vegetarian diet, I noticed I was beginning to develop some cellulite. It was then that I realized the importance of adjusting my diet to include complete protein in the right proportions and balancing macronutrients according to my physical activity level.

To complement this dietary adjustment, I also incorporated other strategies, such as cold exposure and apple cider vinegar consumption, which helped me manage the problem. However, it's important to keep in mind that every body is different, but sometimes small lifestyle changes can have a big impact on our appearance and well-being.

 

Let's start by looking at the causes of cellulite and which category you might fall into, if you suffer from it.

• Connective tissue structure: In women, perpendicular fibrous septa support the skin, allowing the underlying fat to bulge and create dimples. Men have more oblique fibers, which resist this effect.

Furthermore, when we talk about losing fat, we must keep in mind that our bodies have a "fixed" number of fat cells that is established after adolescence. When fat accumulates in adulthood, it results in the growth of these cells, and when we "lose fat," it is the consequence of the shrinkage of these cells, but the number of fat cells will remain the same.

• Genetics: Family history influences susceptibility, but I would venture to add that it is primarily due to the eating habits practiced in the family.

• Hormonal factors: Fluctuations in estrogen levels, a lack of adiponectin, and other hormonal imbalances can play a significant role in the development of cellulite. Remember that a woman's body, unlike a man's, is designed for conception, so it perceives fat as a protective tool for the potential baby to be conceived.

• Microvascular circulation: Altered blood and lymphatic flow contributes to tissue degeneration and fibrosis.  The main culprit here would be the sedentary lifestyle our society pushes us toward these days, with long hours spent working in a seated position, in front of a computer screen.

• Changes in the extracellular matrix: Alterations in collagen and connective tissue architecture aggravate cellulite.

• Lifestyle and obesity: Greater fat accumulation increases tension on connective tissues, but cellulite can also appear in thin people.

 

Myths and truths

Cellulite is a topic surrounded by myths, and it's important to differentiate them from what is supported by science. 

Myth 1: Only overweight people have cellulite.

Fact: Cellulite is common in people of all shapes and sizes, including those at a healthy weight and even those who are thin. Although excess fat can make cellulite more visible, the collagen structures beneath the skin are primarily responsible for its appearance, and these structures are not affected by body weight alone.

 

Myth 2: Cellulite is caused by toxins in the body.

Truth: There's no scientific evidence to support the idea that cellulite is caused by toxins. Cellulite forms when fat cells push against the connective tissue under the skin. Factors such as genetics, collagen structure, blood flow, and skin thickness play a role.

 

Myth 3: Losing weight eliminates cellulite.

TRUE:  Weight loss can reduce the appearance of cellulite in some people, but it doesn't completely eliminate it. This is because cellulite is related to the structure of connective tissue, not just the amount of fat.

 

Myth 4: Only older women have cellulite.

Fact: Although cellulite may become more noticeable with age, due to changes in the skin and connective tissue, it can appear in teenagers and young women. In fact, it affects a high percentage of women at some point in their lives, from puberty onward.

 

Myth 5: Creams and lotions eliminate cellulite.

TRUE: There are no topical creams or lotions that completely eliminate cellulite. Some products can temporarily improve the skin's appearance by hydrating it or increasing blood flow, but these effects are generally temporary. More invasive and advanced treatments, such as laser or radiofrequency, can have a more significant impact, but they also have limitations.

 

Myth 6: Only women have cellulite.

TRUE:  Although it is much more common in women due to differences in the distribution of fat, muscle, and connective tissue, some men may also experience cellulite.

 

Emotional and psychological impact

The emotional and psychological impact of cellulite can be significant, especially in a society that often values ​​certain beauty standards. Although cellulite is common and natural, cultural pressure can negatively affect people's perception of their bodies and their self-esteem.

Cellulite can make some people feel self-conscious about their bodies, especially when compared to unrealistic beauty standards often seen in the media. This can lead to a feeling of unattractiveness, and constant concern about physical appearance and trying to hide cellulite can be a source of anxiety. 

At this point, I remind you that there is no such thing as a "perfect" body, and emotional well-being should take priority over meeting external appearance expectations.  The person(s) who love us accept us with or without cellulite, with a crooked eye, wrinkles, or whatever because at the end of the day they are with us because we make them feel good.

Although this sounds very nice, you will tell me that it is a different story when you confront yourself with the mirror.  I know, part of feeling good about ourselves is when the reflection in the mirror gives us the thumbs up.  In that case, please continue reading to the end.

 

Emerging/Advanced Technologies (2025):

• Radiofrequency cavitation and high-power, deep-action ultrasound stand out as state-of-the-art noninvasive options for deeper tissue remodeling.

• TVS (tissue stabilization guided subcision) devices offer minimally invasive and targeted release of fibrous bands with high safety and efficacy.

 

Protocols and trends

• Combination therapies: Personalized protocols that combine subcision (or sub-incision), radiofrequency, laser, and topical agents are increasingly used to achieve better results.

• Preference for minimally invasive treatments: Demand is shifting toward treatments with less downtime and fewer risks.

• Home-use devices: The market for home-use devices is growing, although professional treatments remain more effective.

• Lifestyle support: Exercise, especially targeted muscle toning, can improve skin firmness and appearance, but it does not eliminate cellulite.

 

Key points

• According to science, cellulite is multifactorial: genetics, hormones, tissue structure, and circulation all contribute to its appearance.

• The most effective treatments target fibrous septa and improve skin structure, with subcision and energy-based technologies being the most advanced in this field.

• Protocols typically combine minimally invasive procedures with lifestyle measures to achieve optimal and lasting results.

• Market trends favor non-invasive and combination therapies, with continued innovation in device-based treatments.

For best results, consult a board-certified dermatologist or plastic surgeon specializing in cellulite treatment so he or she can design a protocol tailored to your needs.

 

Nutritional, dietary, and exercise approaches to eliminate cellulite

Cellulite can't be completely eliminated with diet and exercise alone, according to science, but they can significantly reduce its appearance and promote skin and tissue health. The study linked here shows the type of experiments used to determine whether diet impacts cellulite. As you can see, it refers to a "low-carb" diet, but it doesn't really correspond to that approach, as it includes starches and fruits that contain far more carbohydrates than would be effective for fat loss.

I think a little differently, and if you're on a mission to eliminate cellulite from your body and want to experiment with the strategies I suggest, you can tell me if they worked for you or not.

 

Nutritional and dietary strategies

There are different protocols for addressing the issue of excessive fat accumulation in the body, and in that same vein, I would approach the treatment of cellulite, since that's what it is, an accumulation of fat in certain parts of the body.

Below, I list the suggestions I personally consider relevant, in order of importance, when it comes to combating cellulite.  These tips do not necessarily coincide with the protocols generally prescribed by healthcare providers. 

1. Prioritize an approach that distributes macronutrients according to your personal needs, whether it's weight loss, fat loss, muscle gain, maintenance, etc.  In that sense

Lean proteins : Fish, poultry, eggs, and dairy, if tolerated, promote muscle tone and skin structure, which can help minimize the appearance of cellulite.

Green leafy vegetables and potassium-rich vegetables such as avocado, spinach, kale, tomatoes, cucumber, zucchini, and eggplant, as well as potassium salts, which are regularly recommended for people with high blood pressure, help eliminate excess fluids and reduce swelling.

Healthy fats : foods rich in omega-3 (flax seeds, some nuts like macadamia (omega-9), pecan nuts, oily fish) and moderate amounts of extra virgin olive oil promote skin elasticity and reduce inflammation.

Some fruits, rich in antioxidants , vitamin C, and water, help hydrate the skin, stimulate collagen production, and reduce fluid retention. Focus on berries like raspberries, blueberries, strawberries, and cherries; and citrus fruits.

Fiber-rich foods : They stabilize blood sugar, aid digestion, and reduce fat storage. Fiber also helps eliminate toxins released during fat breakdown. Some examples are konjac or glucomannan and psyllium husks, for example. You can find more in my article on appetite here.

2. Limit or avoid

Saturated and trans fats: Found in fried foods, processed meats, and pastries, they promote fat storage and worsen cellulite.

Refined sugars and starches : sweets, white bread, and other products made from wheat flour, corn flour, and even oats. Sugary drinks and desserts also raise blood sugar and increase fat storage.

Salt (sodium): High sodium intake increases fluid retention and can make cellulite more visible.

Alcohol and processed foods: contribute to inflammation, toxin buildup, and poor skin quality.

 

3. Hydration

Drink at least 2 liters (10 glasses) of water a day, or more if you exercise or are in a hot environment, to help hydrate your skin, eliminate toxins, and improve circulation, which can help reduce the appearance of cellulite.

Adding 2 tablespoons of apple cider vinegar (I dissolve them in one of the liters of water I consume per day) helps improve digestion, but also stimulates your metabolism, which facilitates fat loss.

Drinking black coffee in the morning without any sweetener and not consuming any beverages or food for the next half hour also promotes metabolic activation even if you are not exercising.

Strength training and cold exposure as a strategy

Strength training is suggested because your metabolism remains active for up to 17 hours after the workout is completed.

For its part, exposure to cold improved circulation and lymphatic drainage:

- Cold showers and cold water jets cause blood vessels to contract (vasoconstriction), which improves blood circulation and helps expel fluids and waste products from the tissues.

- Increasing circulation and lymphatic drainage can reduce fluid retention, eliminate toxins, and nourish skin tissues, all of which contribute to reducing cellulite. ( article ) ( article )

Increased local metabolism and fat mobilization

• The increased metabolism caused by cold exposure increases the breakdown of fat, including subcutaneous fat associated with cellulite. ( article )( article )

You can try these strategies for two weeks.  After that period, you will tell me if you have seen any changes in your body.  This is considering that their hormones are balanced and their stress levels are more or less under control.  I look forward to your comments.