Smooth and firm skin on the hips, buttocks and abdomen is the dream of every woman. Unfortunately, most sooner or later face the problem of "orange peel".How to get rid of cellulite? Which methods are most effective? How to save the result? Share in our article!
Where does it come from?
In order to understand how to properly deal with cellulite, you need to understand what it is and why it occurs.
Cellulite - structural changes in the subcutaneous fat layer, which are provoked by a violation of microcirculation and lymph drainage. Cells intensively accumulate fat, toxins, water and as a result - increase in volume. Deformed, they begin to bulge outward, forming an "orange peel".This happens even with a small amount of adipose tissue, and in women prone to fullness, cellulite is even more noticeable.
The causes of this disease are as follows:
- genetic predisposition;
- hormonal imbalance, accompanied by an elevated content of the female hormone estrogen in the blood;
- endocrine diseases, including disorders of the thyroid gland;abnormality in the thyroid gland improperly feeding
- impairment of protein metabolism;
- improper power supply;
- sedentary lifestyle;
- chronic stress and fatigue. sedentary lifestyle stresses chronic fatigue
Most of the reasons for the appearance of cellulite are several, so the approach to treatment should be comprehensive.
Can I get rid of cellulite?
Cellulitis is a disease that requires systematic treatment and prevention. There are four of its stages and, accordingly, the complexity of their treatment will be different.
- In the first stage visually, cellulite is invisible.
- On the second - is manifested by pressing. Successful treatment of these two stages can be carried out at home.
- The third stage is characterized by the appearance of an "orange peel" on the surface of the skin without any effects. When pressed, pain can occur. Affected areas quickly freeze and long warm up - this is one of the signs of damage to nerve endings. Treatment at this stage is more prolonged and often requires special procedures - hardware or manual professional massage, ultrasound, etc.
- In the fourth stage, the blue skin tone, hardened areas and strong pain sensations upon pressing are added to the "orange peel".Treatment at this stage often requires not just a professional approach, but also surgical intervention in the form of liposuction.
Can I get rid of cellulite in a short time?
With a strong desire for cellulite in the early stages of development, you can get rid of quickly. Of course, this will not be done in a week. But you can achieve remarkable results in two weeks of hard work. To do this, you need to be prepared for very tough measures. The approach, as previously stated, should be comprehensive:
- special diet;
- physical activity;physical activity massage from cellulite
- sleep and rest;
- rejection of bad habits. cellulite wraps rest and sleep rejection of bad habits
For a month of strict adherence to all the rules from the "orange peel" will not remain a trace.
This is primarily a balanced diet that contains the necessary amount of vitamins, minerals, as well as proteins, fats and carbohydrates. In addition, the diet should include products that provide removal from the body of toxins and toxins and excess fluid that activate metabolism.
First you should exclude from the diet:
- Animal fats: fat, sausages, sausages, fatty meat( pork, duck), smoked meat, semi-finished products.
- Fatty dairy and sour-milk products, especially containing sugar: yoghurts with fillers, curd desserts, butter, sour cream, cream, milk, ice cream, cheese.
- Bread, baking from wheat flour.
- Fried dishes.
- Confectionery: chocolate, sweets, cakes, biscuits. sausage smoked salo bread and white flour products fried dishes cakes and sweets
- Products containing trans fats: margarine, soft butter, spreads for baking, waffles.
- Canned food, pickles, marinades, mayonnaise.
- Fast food: food from fast food restaurants, snacks, salted nuts, chips.
- Carbonated sweet drinks and packaged juices.
- Sugar and sweeteners.
- Coffee. mayonnaise fast food coffee alcohol
The basis of the ration should be:
- Vegetables and greens: cucumbers, tomatoes, carrots, spinach, peppers, green beans, Brussels, color, cabbage, broccoli, celery, parsley, lettuce.
- Fresh fruits and berries: kiwi, apples, peaches, apricots, plums, cranberries, strawberries.
- Legumes: beans, peas, chickpeas, lentils.
- Whole-grain cereals: buckwheat, barley, pearl barley, oatmeal, brown rice.
- Herbal teas, fresh fruit and vegetable juices. vegetables and greens fruits and berries whole grains porridges legumes fresh juices
- Still water. Low-fat meat and poultry: chicken, veal, rabbit.
- Fish and seafood.
- Low-fat dairy products: cottage cheese, natural yoghurt, kefir. Nuts, dried fruits. lean meat fish and seafood low-fat dairy products dried fruits and nuts
To effectively get rid of cellulite, you can add additional products to the diet that actively help to remove toxins from the body: black radish, chicory, hips, ginger. You can both add these products to salads, and make tea from them.
To prepare ginger tea:
- 50 grams of ginger root should be cleaned and chopped into small plates or cubes.
- Fill them in a thermos and pour one liter of boiling water.
- Insist for at least an hour. If desired, you can add mint leaves, slices of lemon, orange, grapefruit, apple slices, cinnamon stick or honey. 50 g of ginger root thermos of boiling water orange, lemon, cinnamon
Example of diary ration
- Breakfast: 50 grams of buckwheat porridge, herbal tea.
- Second breakfast: 100 g low-fat cottage cheese with 20 grams of nuts( walnuts, hazelnuts, almonds).
- Lunch: 100 g salmon, pair of cucumber and spinach - 150 g, a glass of orange fresh.
- Snack: fruit salad with halves of kiwi, 50 g of strawberries, a small apple or pear. Season 1 tbsp.spoonful of yogurt.
- Dinner: 100 g grilled chicken breast, fresh vegetable salad( Bulgarian pepper, tomato, spinach) - 100 grams. 50 grams of buckwheat Salmon steamed 100 g orange fresh
fruit salad chicken breast 100 g 100 g of spinach, tomato and bell pepper salad
- Breakfast: oatmeal with nuts - 60 grams, ginger tea withhoney and lemon.
- The second breakfast: a salad of fresh berries( raspberries, cranberries, strawberries) - 100 grams, several leaves of mint.
- Lunch: boiled veal - 100 g, 120 g of boiled brown rice, a glass of grapefruit fresh.
- Snack: sour apple.
- Dinner: boiled mackerel - 150 grams, salad of fresh tomato, cucumber, iceberg salad.
The third day:
- Breakfast: 50 grams of pearl barley, omelet from two eggs, a cup of broth of a dogrose.
- Second breakfast: grapefruit.
- Lunch: seafood salad( prawns, mussels, squids) with a mix of lettuce( iceberg, lettuce, arugula) - 250 grams, a glass of apple or carrot fresh. 50 grams of pearl barley 2-egg scrambled eggs grapefruit seafood salad
rukola carrot fresh curd with nuts and yoghurt chicken cutlets for a couple of 100 g
- Snack: low-fat cottage cheese with yoghurt - 120 g, 30 g nutsmix( peanuts, almonds, cashews, hazelnuts).
- Dinner: chicken cutlets for a couple - 100 g, salad of fresh Bulgarian pepper, tomato, spinach - 150 g.
These days can be combined at your discretion, adjust the size of portions, add other ingredients to the dishes. During the day between meals you can drink herbal or ginger tea, compote without sugar, there are sour apples.
Physical exercises against cellulite
Physical exercises are an integral part of the fight against cellulite. Load on the muscles of problem areas increases blood circulation, and as a result, fat cells split.
Most often, cellulite appears on the hips and buttocks. To get rid of the "orange peel" at home, you need to perform the following exercises on a daily basis.
- Feet on the width of the shoulders, hands on the belt.
- Run 20-30 jumps up on the spot.
- Without a break, perform 20-30 jumps, moving one leg forward one by one. Get a kind of "scissors" in the jump.
- Make 3 approaches with a break of 15-20 seconds.
- Feet as wide as possible, bend at the knees, heels diluted to the sides. The hips should be parallel to the floor, the knees do not go beyond the socks, the back is straight, the arms are extended forward and closed in the lock.
- Run 15-20 jumps in place, pushing with socks. Knees while not straightening.
- Make 3-4 approaches with rest 10-15 seconds. This exercise well studies cellulite on the legs, and in particular - on the inner surface of the thigh.
Running on site
- The back is flat, the legs are shoulder-width apart, the socks look forward, the arms are bent at the elbows and pointing forward, the palms are looking at the visa.
- Run on site with a high hip lift( the knee should touch the palm).On each leg should be 20-30 rises.
- Without a break we perform running on the spot with overlap. To do this, hands are brought behind the back, the palms touch the buttocks with the back side. Run on the spot with a touch of the heels of the palms. On each leg 20-30 repetitions.
- Make 3 approaches with a break of 25-30 seconds.
- Feet wider than shoulders, the back is even, hands extended forward. If there are weighting agents( small dumbbells, bodybuilders) - the exercise will be even more effective.
- Perform sit-ups until the hip parallel with the floor. The heels do not come off, the back does not slouch, the knees do not go beyond the sock.
- If you have difficulty keeping the balance, you can crouch on a low chair.
- Run 25-30 repetitions. The break between the approaches is 40 seconds. Only 4 approaches.
- The wider the legs are placed, the greater the load will be on the inner, hamstrings and buttocks. These zones are usually the most problematic.
- Feet slightly narrower than shoulders, hands on waist or along torso with small dumbbells.
- Take a broad step forward. The knee does not go beyond the sock, the thigh parallel to the floor, the back is straight. The hind leg is on the toe, and the weight is transferred to the leg, which is in front.
- Return to the starting position and make a lunge second leg.
- Each foot will have 20-25 attacks. Total 3 approaches with a break of 45-60 seconds.
- Exercise perfectly works on the front, hamstrings and buttocks. You can also perform attacks on the sides to work out the inner and outer surfaces.
Exercise that allows you to say goodbye to cellulite on the buttocks and make them more taut and elastic.
- Lying on the back, legs bent at the knees, hands stretched along the trunk.
- Raise the pelvis up and lock in this position for 3 seconds. Smoothly lower to the starting position.
- At the top, you should maximally compress the buttocks in order to achieve the maximum effect from the exercise. Repeat 20 times.
- To complicate the exercise, you can rest your shoulder blades on a low sofa or ottoman, and put a weighting agent on your hips - a bottle of water, a book.
- Perform 4 approaches with a break of 30 seconds.
Once the cellulite on the legs and the priest is carefully worked out, you can go to the stomach."Orange peel" on the abdomen is particularly stubborn, so fighting with it is before all the massage, diet and wrapping, and after already - physical exertion.
- To remove cellulite on the abdomen of the house, you need to purchase a hoop with special massage rollers.
- The hoop should be twisted at the waist for at least 20 minutes. The hands can be crossed on the chest or folded on the back of the head. The back is flat, the legs are shoulder-width apart.
- Doing this exercise, you need to be ready for bruises in the abdomen and lower back. Contraindicated hoop in the curvature of the spine.
- Lying on the back, arms stretched along the body and unfolded palms down.
- Legs raise at a level of 45 degrees and perform an imitation ride on a bicycle.
- The minimum exercise time is 3 minutes.
- The starting position is the same as in the previous exercise.
- Feet raise 30 degrees above the floor and cross legs in the air, imitating scissors.
- The minimum time to complete the exercise is 2 minutes. exercise bike exercise scissors
- Lie on the floor, legs bent at the knees, feet stand on the floor, hands closed in the lock on the back of the head.
- As you exhale, lift your torso, trying to touch your forehead with your knees. The loin should be pressed to the floor.
- At inspiration, go to the starting position. It is important to do the maximum exhalation when twisting and press the muscles of the press.
- The number of repetitions should be maximum - to failure. Repeat the exercise in three ways.
In addition to physical activity, one should not forget about the regime of sleep and rest. Their lack, as well as stress and ecology affect the woman's body and are capable of causing hormonal failures. Sleep must be at least 7-9 hours a day. At the same time, go to bed preferably no later than 11 pm.
It is also necessary to spend more time in the open air: walk in the park, walk. A great alternative to home training or gym is doing exercise in the fresh air.
Wraps and massage
These are essential components of the process of combating cellulite.
Not every woman has the opportunity to allocate enough time and money to visit beauty salons, especially given that the treatment lasts a minimum of 10-12 procedures.
Before wrapping it is necessary to prepare the skin:
- For this purpose, it is necessary to cleanse the skin with a freshly prepared scrub. To do this, mix one tablespoon of honey and two tablespoons of coffee grounds in the bowl.
- The second option: two tablespoons of fine sea salt and a few drops of essential oil( grapefruit or menthol).The resulting scrub intensively rub thighs, buttocks, stomach and rinse with warm water.
The most popular anti-cellulite body wrap recipes:
- Chocolate. Mix 70 g of cocoa powder 2 tbsp.spoons of warmed olive oil. Add a little water to make the consistency, like a thick sour cream. The mixture is applied to problem areas, wrapped with food wrap and wrapped in a warm blanket or bath towel for 60 minutes. 70 g of cocoa powder 2 tbsp.l.preheated olive oil
- Honey. On a water bath place a bowl with 2 tablespoons of honey, add a few drops of orange oil. A well heated mixture should be applied to the legs and buttocks, carefully wrapped in film and covered with a wool blanket or handkerchief. With this wrap, you can rest up to 2 hours.
- Clay wrap. About 50-80 g of blue clay mixed with warm water until the consistency of thick cream. Apply on hips and buttocks, wrap with film and rug and rinse after one hour. 50-80 g of blue clay warm water
- Warm oil wrap. To 1 tbsp.spoon of olive oil, add 5 drops of grapefruit, orange and lemon oils. It is good to warm up in a water bath and carefully rub into the skin of the abdomen, thighs and buttocks. Wrap time from 45 minutes to 2 hours.
After any wrapping, it is necessary to wash the mixture well with warm water and apply anti-cellulite cream. Wrap procedures should be at least 3 times a week for a month.
The most noticeable is the result of wraps, if you alternate them with an anti-cellulite massage. At home, you can do:
- Hand massage. Basic movements: stroking, clapping, tweaking and movements, reminiscent of kneading dough. The duration of the massage is from 20 to 60 minutes. You can also use an anti-cellulite massage oil.
- Dry grinding. For this procedure, you need to purchase a special massager: a roller in the form of a mitten, brushes with stiff bristles, etc. You can only rub it with absolutely dry skin, otherwise it can be damaged. After the massage, apply a lot of cream.
- Vacuum massage. This type of massage requires a simple silicone jar from the pharmacy. Massage of problem areas should continue until the skin becomes permanently red. hand massage massage mitten can massage
Anti-cellulite massage and wrapping are more effective if you combine them with sauna visits at least once a week. In the presence of varicose veins, any anti-cellulite massage is contraindicated. The possibility of using wraps and creams should consult a doctor.
How to deal with cellulite during pregnancy?
Pregnancy is not an excuse to quit exercising the beauty of your body. During pregnancy, you can and should do physical exercises, massage, adhere to diets, after consulting with a doctor.
In the absence of contraindications, simple physical exercises can be performed. For example, gymnastics for pregnant women, do yoga, jog.
During pregnancy, you should adhere to proper nutrition. This will help not only in the fight against cellulite, but also make it easier to bring the figure to order after childbirth. Strictly prohibited the use of any biologically active additives.
With wraps, especially hot, it is better to wait until it causes complications. Without restrictions, you can do self-massage in the thighs, buttocks, hands. Performing massage yourself, you can fully control the force of pressing. You can also use the natural scrub prepared from natural ingredients without exception, excluding allergens( eg honey).
To fight cellulite should be treated with all seriousness, since the neglected forms of this disease is almost impossible to get rid of without medical intervention. Lack of bad habits, healthy sleep, proper nutrition, physical activity, massage is the best prevention of cellulite.