What helps most effectively in the fight against cellulite – sports, diet or massage?

Cellulite is definitely not something to hide with all your might, because it is present in one way or another in almost every woman, regardless of age, physique or maternal status. But if you are one of those who find cellulite embarrassing and unsafe, this material is for you. We talked to a trainer, nutritionist, and massage therapist about how you can have the perfect body.

What does cellulite look like?

In the subcutaneous layer there are fat cells called adipocytes – these are fibers that connect the skin to the deep tissues and form cells that contain fat deposits. When fat cells increase in size, these compartments form protrusions on the skin surface. It is they who become noticeable at a certain stage of cellulite and form the so-called orange peel. Physiologically, women have larger adipocytes, which allows them to accumulate more fat, so cellulite occurs more often than men.

Cosmetologists distinguish four stages of cellulite development:

– firstly, pre-cellulite has no visible manifestations, except for slight swelling of the subcutaneous tissues;

– Second-degree cellulite can be detected externally by folding the skin. After that, the effect of orange peel should appear, but not in a relaxed state;

– cellulite of the third stage can be seen externally in any position of the body without any additional actions;

– fourth stage, macronodular, extremely rare. At this stage, there is a strong edema, stagnation of lymph, severe violations of venous outflow and a lack of oxygen in the tissues.

Causes of cellulite

The reasons for the increase in the number of adipocyte can be different – from hormonal and genetic to lifestyle-related.

Nutritionist Zoya Bogdanova associates the appearance of cellulite primarily with dehydration:

“About 85% of people suffer from this problem. Add to this is physical inactivity (low physical activity) and malnutrition with a lack of nutrients, fiber and vitamins. Dehydration slows down metabolism, low activity causes atrophy of muscle tissue, and a large amount of carbohydrates is simply a person’s It brings fast energy that has no time to waste.This is how cellulite appears.

But still, the first thing to do is to do tests and consult a specialist to rule out the possibility of other causes. Next, move on to the methods that we will discuss below.

How to get rid of cellulite?

The main task is to start blood microcirculation and tone connective tissues and muscles. This will help an integrated approach consisting of proper nutrition, physical activity and massage.

Sport

Crocus Fitness fitness club coach Alexander Oleinik recommends choosing physical activity aimed at improving the muscle tone of the body as a whole. You can start with a long walk with an average heart rate of 110 to 125 beats per minute for at least 40 minutes (only under these conditions our body enters fat burning mode). If you have joint problems or are overweight, you can replace walking with a bike.

Stretching would be a good option – it will help maintain muscle elasticity, relieve congestion and clamps, and tone the entire body. Squats, lunges, legs moving to the side (including reinforcement – a special rubber band for training) will also help to start blood circulation.

Diet

Zoya Bogdanova, nutritionist, nutritionist, psychologist, author of the book and methodology “Eat. To read. Lose weight”

Therefore, we have identified a few tips, starting with the causes of cellulite:

– start drinking warm water to start thermoregulation and metabolism;

– Start walking outside. Half an hour in the morning and evening to allow oxygen to enter your body, speed up your metabolism, lower the insulin level and wake up your muscles anatomically;

– Start eating right, really right, according to a simple plate rule of half fruit and vegetables, 1/4 protein, 1/4 grain. Then everything he needs will begin to enter the body;

– minimizing the consumption of sugar, flour products, fast food and ready-made cereals;

– stick to the daily routine. Eat at set times, don’t snack at other times, and get enough sleep at night.

Massages and creams

At the first signs of cellulite, chiropractor and body esthetician of BURO.Beauty salons Tatyana Gritsyk recommends starting with a lymphatic drainage massage with a brush, which can be done at home. It improves microcirculation and metabolism at the cellular level. A good addition to the massage will be anti-cellulite or lifting creams – they will restore the elasticity of the skin.

At the advanced stage of cellulite, I recommend contacting a specialist who will select a course of hardware procedures, such as pressotherapy or endosphere. Massages, procedures and wraps work well only if you take care of them along with physical activity and stick to proper nutrition.