Beauty & Hair

Body care

Fighting cellulite - Tips

Beauty & Hair

Nobody wants to have it, but, some more than others, almost all of us have it - at least women, who are much more affected. We're talking about unsightly cellulite, a problem which affects around 80% of women. It is not a disease, but it can affect the self-esteem and, consequently, the quality of life of those affected by it. This irregular appearance of the skin, similar to the surface of an orange peel, can be caused by various factors, but our (bad) lifestyle habits can favour its development. Starting with our weight and ending with the type of clothes we wear, find out what you can do to combat cellulite.

13 Tips to fight cellulite

1. Lose weight

Cellulite is the name given to small fat deposits which, when accumulated, cause irregularities in the skin, giving it an unsightly "orange peel" appearance. To eliminate cellulite, the best option is to empty these deposits or, in other words, to lose weight. One way to achieve this is through green tea, which contains antioxidants that speed up the metabolism, inhibit fat absorption and help regulate blood sugar.

2. Controlling your weight

After reaching the ideal weight, it is important to maintain a proper diet and not return to old habits. 

This way, once a week you can eat a meal with a higher amount of calories or fat, however, if you eat like this every day, you can put on weight again and lose all the results achieved.

Iron-rich foods help eliminate cellulite
Iron-rich foods help eliminate cellulite

3. Eating more iron 

Iron-rich foods help eliminate cellulite from the inside out because they improve blood circulation, increasing the amount of nutrients and oxygen in the cells. Some examples are beetroot, dark chocolate, cocoa powder, dark green leafy vegetables like kale.

Fiber-rich foods help the body
Fiber-rich foods help the body

4. Eating more fibre

Regular consumption of foods rich in fibre, such as raw fruit and vegetables, improve bowel function, helping to cleanse the body and leaving the skin more beautiful. In addition, fibre provides greater satiety, reducing appetite, which also helps to control weight, as less fat is ingested. 

Some options of food rich in fibre are fruit, vegetables, pulses, brown rice, beans and dried fruit, as well as flaxseed, oatmeal and wheat bran, for example.

5. Reduce salt intake 

Salt leads to the retention of liquids, favouring the installation or aggravation of cellulite, therefore it is advisable to consume a maximum of 5 mg of salt per day, which corresponds to 1 teaspoon per day, and to do this you should substitute salt with spices, aromatic herbs, lemon or olive oil, for example. 

6. Control your blood sugar 

High blood sugar levels favour the accumulation of fats which, in turn, encourage the appearance of cellulite. To avoid this, choose to consume lean sources of protein, such as fish or poultry. These keep the body fuller for longer, slowing down digestion and, consequently, the release of insulin. 

7. Avoid processed food

Frozen processed food is high in sodium and other substances that can cause fluid retention, which is related to increased cellulite. 

Restaurant food may have been prepared with ready-made seasonings or other food additives, which should also be avoided in the fight against cellulite. 

Therefore, you should preferably eat homemade food, and whenever possible, take a lunch box to work or school, because that way you know exactly what you are eating and can achieve better results.

Stay active
Stay active!

8. Stay active 

In addition to helping you lose weight, regular physical exercise encourages the production of endorphins in the brain, helping to reduce anxiety and provoke feelings of comfort and well-being. 

Exercises speed up the metabolism, activate circulation, burn fat and eliminate toxins, so they should be done regularly. 

So, those who want to maintain their weight should do at least 1 hour of exercise three times a week, and if you want to lose weight, you should do 60 to 90 minutes of exercise every day.

Drink (lots of) water
Drink (lots of) water

9. Drink (lots of) water

If the toxins we ingest daily are one of the most common causes of cellulite, the best way to avoid it is to help our body get rid of them. If you drink around two litres of water a day, you're strengthening the body's natural detoxification process, increasing skin elasticity and speeding up blood circulation. 

10. Stay hydrated 

Another way to prevent cellulite is to keep the body hydrated, which involves not only drinking water, but water-rich foods such as cucumber (which is 96.7% water), watermelon (91.5%) or broccoli (90.7%). Through hydration, we encourage the body to use the kidneys to eliminate toxic waste, freeing up the liver to mobilise and convert fats into energy. 

11. Don't wear tight clothes 

Very tight clothes and tight shoes compress the body, hindering blood circulation, which can contribute to the appearance or intensification of cellulite. 

12. Intake vitamin C 

Collagen is what makes the skin firm, so when collagen breaks down, the skin resists, losing elasticity and making fat deposits more evident. To avoid this, remember to eat plenty of vitamin C, which is predominant in fruits such as orange, grapefruit or papaya, as it helps the synthesis of collagen in the skin.

13. Use anti-cellulite creams 

The anti-cellulite creams are formulated with ingredients that help fight localised fat, and improve blood circulation.

Use anti-cellulite creams
For healthier skin


Ana Margarida Neto
(Pharmaceutical - Biotifar Pharmacy)



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