CELLULITE! how to reduce with exercise and diet

Cellulite is a pest that causes that dimpled-looking fat on your thighs, hips, butt and belly. It's tough to get rid of it, especially since it's the DNA card some of us were dealt—but there are ways to prevent it (or at least slow it down). 
1-Sitting at Your Desk All Day
If you're lucky enough to have a job that doesn't require you to sit all day, we have some good news: you're a step ahead in the war against cellulite. But if you can't help but be chained to a desk all day, it's not all doom and gloom, since small changes can go a big distance. Dr. Jill Waibel, founder and owner of The Miami Dermatology and Laser in Institute, recommends spending a certain portion of the day standing up at your desk "or simply take small breaks to walk around your building." It's all about small changes in your daily routine to help you stick to a healthier style of living, and the dangers of a sedentary job are why we also pulled together these
2-Lack of Muscle
"Building up muscle in these target areas [such as the back of your legs] will help decrease the appearance of dimpling skin," says NY Health and Wellness fitness specialist Joselle Valentine. "For the back of the leg, try a single leg deadlift or hamstring curls on a stability ball. The idea is to increase lean muscle mass which ultimately will decrease the appearance of cellulite in a significant way."
3-Poor Nutrition
Eating a lot of refined and processed foods encourages cellulite to form. "The skin is the largest organ of detoxification in the body, and a chemical and impurity-laden diet will attempt partial excretion through the skin, where toxicities and metabolites can bundle together in tissues," says Brandon Mentore, Sports Nutritionist. "Make sure you eat a diet of nutrient-dense, natural foods."
Since the human body is composed of about 60 percent water, it makes perfect sense that dehydration plays a big role in cellulite buildup under the skin. Not getting enough water can cause toxic buildup in the fat cells that's difficult for the body to metabolize—and contributes to the 'cottage cheese' texture of cellulite. Also, dehydration causes thinner, weaker skin—and when skin is weakened, it has a much greater tendency to show cellulite. So, drinking plenty of water can aid your body in metabolizing fat, ridding itself of toxins, and hiding cellulite via thicker skin. Worried about being too full of water? Don't be!
5-Too Much Salt Intake
Too much salt causes swelling, which affects the appearance of cellulite. "When combined with poor quality skin, the swelling can happen between the skin areas like a honeycomb showing signs of cellulite," explains Dr. Ryan Neinstein, a plastic surgeon based in New York City.
6-Yo-Yo Dieting
You know how after you've washed your favorite yoga pants one too many times they lose their ability to snap back? Think of your skin in the same in terms of when you're constantly losing and gaining and losing and gaining weight; one of the effects of yo-yo dieting includes making you more likely to develop cellulite. "The collagen in our skin was not designed to stretch and shrink," explains Neinstein. "The [habit of yo-yo dieting] damages it and allows the skin to look uneven."
7-Not Doing HIIT
"High-intensity interval training is the most effective and efficient fat burning form of cardiovascular training there is," explains GYMGUYZ Founder and CEO Josh York. "Given that cellulite is comprised of fat tissue, reducing overall body fat will help reduce the appearance of cellulite."
8-Drinking Alcohol
Alcoholic beverages won't cause cellulite, but alcohol constricts blood vessels in the skin, which makes your cellulite worse. And let's not forget that alcohol is just all "empty calories" that can lead to weight gain and doesn't provide any nutrients. Alcoholic beverages promote fluid retention and increase fat deposits in areas like your thighs, arms, abdomen and glutes.
9-Tight Clothing
For those of you who wear compression-style leggings at the gym to "suck it all in," you should know that it's a temporary effect that won't make a lasting change to the appearance of cellulite in places like your thighs. In fact, some tight fitting clothing can have the reverse effect if they cut off circulation and limit blood flow and can lead to the appearance of cellulite.
10-Cigarette Smoke
Cigarette smoke can reduce blood vessel flow, which will weaken and disrupt the formation of collagen. That causes the connective tissue to stretch, weaken, and become damaged more easily. As a result, more underlying fat—aka cellulite—will show through
Can you get rid of cellulite with exercise?
According to Hundt, the keys to a good anti-cellulite training program are: losing body fat, firming the muscle underneath the skin, following a low-carb diet, and boosting circulation and blood flow.
Enhance your circulation by getting massages and doing regular exercise that involves strength training and cardio.

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