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Cellulite is dimpled skin, usually on thighs, buttocks, and stomach. It’s fat deposits pushing through connective tissue under your skin. Completely normal, affects most women (and some men), and has nothing to do with being overweight. But if it bothers you, here’s what actually works.
1. Strength Training
This is your best bet for long-term improvement. Building muscle tightens the area and reduces the dimpled appearance. Focus on exercises that target where you have cellulite: squats, lunges, deadlifts, leg presses for thighs and buttocks. Three times a week, progressive overload (add weight or reps over time). You won’t see results overnight, but in 8-12 weeks you’ll notice smoother skin.
Cardio alone won’t do much. You need resistance training.
2. Topical Caffeine Creams
These temporarily dehydrate fat cells and tighten skin. Look for creams with caffeine and retinol. Apply daily after showering. The effect lasts a few hours, so they’re good for short-term smoothing before wearing something that shows the area. Don’t expect permanent results, but they’re cheap and work for immediate cosmetic fixes.
3. Professional Massage (Endermologie)
Specialized deep-tissue massage that breaks up fat deposits and improves circulation. Spa treatments marketed for cellulite use suction and rolling to manipulate the tissue. You’ll need multiple sessions (think 10-15) to see results, and they fade after a few months if you stop. Expensive but effective if you’ve got the budget.
4. Laser or Radiofrequency Treatment
Medical procedures that heat the tissue under your skin, breaking up fat and stimulating collagen production. Cellfina and Cellulaze are the main ones. Results can last a year or more. Downside: costly (hundreds to thousands depending on treatment area) and you’ll have bruising for a week or two. This is the nuclear option if you want dramatic improvement and don’t mind paying for it.
5. Diet Changes
Reducing inflammation and water retention can minimize cellulite’s appearance. Cut back on processed foods, excess salt, and alcohol. Drink more water (actual hydration, not some magic number of glasses). Eat foods high in antioxidants and lean protein. This won’t eliminate cellulite but it’ll prevent it from getting worse and might reduce visibility.