50+ hot tips to get rid of cellulite

,,,and tone up your thighs, legs and butt



The uber guide cellulite removal & skin tightening

Welcome to the ultimate how-to guide for firmer, smoother, slimmer, hotter legs, brought to you by the leg experts, LipoTherapeia. This guide is the outcome of 17 years of research and hands-on experience with thousands of women and we hope you will find it as useful as it was fun for us writing and compiling it.

The guide starts with a 10-point cellulite boot camp. followed by 9 more essential cellulite-busting, skin firming tips; the 13 most common cellulite myths; the 15 best cellulite foods; and even more specific tips to be added in the next few weeks. The guide comprises dos and don'ts, best & worst and other useful information to help you understand the whats, the whys and the hows of how to tighten skin, boost leg circulation and reduce cellulite.


Be the best YOU can be

You don't need to be stuck with cellulite and skin looseness. With today's technology, some exercise and some healthy eating, everyone can make an effort and have THEIR best body ever. No one is perfect. Everyone has a different starting point and everyone can improve, everyone can look THEIR best. So don't compare yourself with anybody else: set your own goals and have the best body YOU can personally have. Be the best YOU can be.

Are you ready? Let's go!



Table of contents

You can either read all our 50+ tips by Scroll down and read all 50+ tips or click on the links to get straight to your preferred category

How to get rid of cellulite, fast

Lose the sugar  •  Interval training  •  Vegetable and berry juicing  •  Cacao, protein and turmeric shake  •  Vibration/power plate  •  Cellulite creams with multiple natural actives  •  Fish oil, seaweed and green tea  •  Deep tissue Radiofrequency treatment •  Contrast showers  •  Intensive cellulite massage


9 essential tips for cellulite reduction & skin toning

Smoking and cellulite  •  Inactivity, cellulite and loose skin  •  Exercise, cellulite and skin firmness  •  Estrogen, the contraceptive pill and cellulite  •  Alcohol, cortisol and cellulite  •  Binge eating/drinking and cellulite  •  Hydrogenated / fried fats and oils and cellulite  •  Still and sparkling water and cellulite  •  Cellulite treatments whilst you lose weight


The 13 most pervasive cellulite myths

Ground coffee scrubs  •  Dry brushing  •  "Caffeine causes cellulite"  •  Cellulite exercises  •  "Cellulite is just fat"  •  Liposuction removes cellulite  •  "Cellulite is just a fascia problem"  •  "Love your cellulite"  •  Cellulite surgery  •  "Cellulite is genetic"  •  "All you need is diet and exercise"  •  "Cellulite is just toxins and water retention"  •  "Melting that fat away" to "break down" cellulite


The 15 best foods/nutrients for cellulite and skin firmness

Resveratrol, pterostilbene in berry fruits  •  Carotenoids  •  EPA & DHA omega-3 fish oil  •  Rutin, hesperidin, quercetin and ascorbic acid in citrus fruits •  Cocoa flavanols  •  Chlorogenic acid in coffee  •  Centella asiatica / gotu kola  •  EGCG in green tea  •  Forskolin  •  Curcumin in turmeric  •  Escin and esculin in horse chestnut  •  Whey/vegan protein  •  Chia/flax seeds  •  Sulforaphane in broccoli and other cruciferous vegetables  •  Hyaluronic acid

The no-compromise cellulite 'boot camp' plan

...for a fabulous body this Christmas!



Panic before the festive season?

Here's a list of the 10 best ways to reduce* cellulite fast!

Some of these tips may not be easy to implement, but then again, losing cellulite in just a few weeks is never going to be easy - but it's worth it! Follow these steps and enjoy hotter, firmer, smoother thighs and bum in just a few weeks.

(* In most cases you cannot actually get "rid" of cellulite completely, so talking about "cellulite reduction" it makes much more sense)



1>  First off, lose the sugar. do it now, not next Monday.

Sugar, insulin, glycation and cellulite

Sugar and cellulite

It is said that "sugar is the new smoking" - and for good reason. Sugar is one of the worst things you can do to your eyes, teeth, blood vessels, pancreas and, for the purposes of this article, your legs and bum.

Sugar, found in pastry, desserts, chocolate, cocktails, jam, cola drinks etc, causes skin ageing and blood vessel damage throughout the body by boosting inflammation and collagen-damaging glycation, which makes skin aged and grey.

Worse still, sugar provides calories for your fat cells and also stimulates insulin which leads to the accumulation of that fat in your subdermis, what is commonly known as "cellulite". Glycation and inflammation, mentioned above, are also hallmarks of cellulite, and there is no bigger enemy to thighs than cellulite.

If you want to have hot thighs (and a nice smile and youthful skin, and healthy heart, and slim body), you must get rid of sugar. Getting rid of sugar is not as difficult as it seems and the best way to this is to go cold turkey. Just replace sugar with more-but-healthy food for the first week and don't worry about calories, until you break free of the addiction.

For chocolate lovers (probably 95% of those who read this article), indulge in the super-healthy, chocolate-craving satisfying, bum-friendly high-polyphenol cocoa protein shakes, described below.

BTW, eliminate agave syrup, "coconut nectar", high fructose corn syrup (HFCS), maple syrup, sucrose, fructose, dextrose, maltose, glucose, concentrated apple juice, rice syrup, honey, as these are almost as bad as sugar, with HFCS and fructose being even worse than plain sugar.



2>  Run for the hills (or the steps)

Interval training for cellulite

Uphill interval running / fast step climbing for cellulite

Interval training refers to intermittent intensity running, cycling, uphill walking, elliptical training, swimming etc. Football, basketball, cross country running/cycling, "spinning" and circuit classes (currently called HIIT) are fun forms of interval training. However, even plain 30" fast - 90" slow running, swimming or cycling on your own are much more fun and much less boring than steady speed running, swimming and cycling.

Interval training helps you burn more calories and boosts your metabolism way more than steady speed training of the same duration. Interval training is THE best exercise for cellulite. Interval running, specifically, is even better, and uphill interval running is the ultimate anti-cellulite exercise.

A great variation of uphill interval running involves climbing up steps fast for 30" and then stepping down to your starting point slowly for 90" (pictured above). If you have knee or other joint problems go for intensive interval swimming instead.

(Consult a doctor if you are not certain about your cardiovascular capacity for any vigorous exercise.)



3>  Juice is the word

Vegetable and berry juicing for cellulite

Vegetable juicing for cellulite

Vegetable juices and berry smoothies contain highly concentrated plant chemicals and very little in the way of calories, making veg juices / berry smoothies probably the best food category you can have. The polyphenols and carotenoids in those juices and smoothies possess multiple anti-ageing, collagen boosting, blood vessel supporting and anti-cellulite properties.

Just make sure you don't include ANY other juice in them (eg apple, carrot, beetroot, banana, grape etc.) to avoid ingesting too much fructose, glucose or sucrose (sugar). Your legs will thank you, by looking less puffy, firmer and healthier.



4>  Have a brown & orange shake

Cacao, protein and turmeric for cellulite

High flavanol cocoa and cellulite
Curcumin for cellulite

Skin is made of protein. Collagen, that makes your skin firm, and elastin, that makes your skin elastic, are proteins. If you avoid protein, because you are led to believe that excessive protein is bad for you, you will not have enough protein to repair and to firm up your skin.

The fact is that, in their effort to avoid red meat, most women do not consume enough protein today, leading to skin looseness, ageing and cellulite. Fortunately, you do not need to suffer from protein deficiency if you are a vegan/vegetarian these days, as there are plenty of high quality plant-based protein powders on the market to choose from.

For the non-vegans, a quality non-denatured whey protein powder is the ultimate source of high quality protein. Combine with high-flavanol cocoa, to benefit from the amazing anti-cellulite properties of cocoa flavanols and also to get your daily chocolate fix, without all the fat and the evil sugar (did you know that 70% chocolate contains 30% sugar?).

Add some turmeric (turmeric is anti-inflammatory, lipolytic and anti-fibrotic, i.e. perfect for cellulite prevention and reduction) and a hint of stevia for taste, and you have a super nutritious, cellulite-busting, high-protein shake.



5>  Squat on the vibration plate

Vibration / power plate for cellulite

Vibration plate squats and cellulite

Vibration is the most important cue for collagen and elastin production for your skin and blood vessel cells, so it is no wonder that vibration plate training is the ultimate skin firming / circulation-boosting exercise. It is even better in that respect than interval running and swimming.

Tightening your gluteus maximus, i.e. your main butt muscle, is the single best thing you can do for your butt, as it lifts, firms and improves the shape of your butt more than anything else in the world. So by doing squats on the power plate you combine internal muscle tightening with external skin tightening. What could be better?


6>  Get some help from mother nature

Cellulite creams with multiple natural actives

Several plant extracts and nutrients are proven to help fight multiple aspects of cellulite, including escin (from horse chestnut extract), asiatic acid (from gotu kola extract), caffeine, ruscogenin (from butcher's broom extract) forskolin (from coleus extract), curcumin (from turmeric root extract), EGCG (from green tea extract) and retinol, among many others.

Creams with high concentrations of those extracts can offer valuable help in the fight against cellulite (the keyword here is "high concentration", as most cellulite creams contain very little in the way of actives, and that's the reason why most cellulite creams don't work). The Celluence® creams contain a total of 40x such natural actives, the highest concentration of actives in a cellulite cream in the world.


7>  Take up kneading

Intensive cellulite massages

Strong cellulite massage

Massage is great for your legs, and even simple amateur skin massage can help keep your legs healthy and bump-free, as long as it is strong and it is applied on skin, NOT muscles.

Kneading massage movements alternated by long upward strokes for 20-30 minutes will improve poor circulation and help break down fibrous tissue, both important aspects of cellulite. Always allow one day between massaging sessions to allow your skin to recover. The occasional bruise is fine, but don't massage so hard that you look like a domestic abuse victim!

Cellulite massage is never going to eliminate cellulite on its own, but in combination with the other nine tips it can really help a lot.


8>  Get some help from technology

Deep tissue radiofrequency treatment for cellulite

High intensity monopolar radiofrequency is THE most powerful skin tightening and anti-cellulite technology known today. Nothing else compares to it. In contrast to the more prevalent bipolar RF, monopolar RF goes deep into skin tissues where cellulite and skin's large collagen structures are found, to stimulate fat release, collagen production and circulation increase, thereby tackling three major cellulite aspects at once.

Just make sure that the machine is strong enough, especially if you are a bit curvy or overweight, as this requires higher intensities for good results and most machines on the market are just not strong enough. Meso-CRF® Body | Turmeric combines the highest intensity - yet safest and most comfortable - monopolar RF technology with powerful, highly concentrated extracts of turmeric, green tea, gotu kola and forskolin, among others.



9>  Freshen up with hot and cold showers

Contrast showers for cellulite

(effectiveness: 4/5) 

Contrast showers for cellulite

Contrast showers, also known as hot and cold showers, produce a profound increase in circulation and metabolism. The alternation of hot and cold water constricts and dilates blood vessels, respectively, producing a powerful blood vessel pumping effect.

Skin itself reacts in much the same way, and the overall metabolism is boosted by the cold water via a process called thermogenesis. At the same time, hot water provides welcome distraction between the cold water periods.

Start with hot water for a few minutes and then alternate with hot and cold every 1-2 minutes, ending with five minutes of luke-warm water. Again, if you are not certain about your ability to tolerate hot and cold, ask your doctor first.



10>  Salmon, wakame & sencha

Fish oil, seaweed and green tea for cellulite

(effectiveness: 3/5) 

Salmon, wakame and sencha tea for cellulite

If I had to choose one leg-friendly, cellulite-busting meal, that would be wild alaskan salmon with a lot of wakame salad and a nice cup of sencha powder green tea.

The combination of EPA and DHA (the omega-3 fatty acids found in large amounts in wild salmon) and fucoxanthin (a plant chemical found in wakame) has been proven to significantly boost thermogenesis and lipolysis (fat reduction, to you and me), making it the best thigh-and-bum friendly meal you can possibly have. Protein in salmon is absolutely necessary for you skin, iodine in wakame is important for your thyroid function and other carotenoids and polyphenols in wakame also contribute to leg skin health, as astaxanthin, a carotenoid found in the intensely red coloured salmon, does. The sencha powder green tea is far better than matcha green tea, as it contains more polyphenols and less caffeine.

Just stay away from farmed salmon, which has quite high amounts of plain fat in relation to EPA and DHA. Garnish with some sauce made with sesame seeds, lime, chili, low-salt soya sauce and a drop (a drop, not a cup!) of olive oil, and enjoy the ultimate anti-cellulite meal :)

If seafood and sencha tea are not your cup of tea (excuse the pun), a lean protein meal combined with loads of vegetables and some herbal tea should be almost as good.



The last word

Black rice for cellulite

Of course, I don't expect you to eat wakame and drink protein shakes all day, neither to do interval running every single day (that would be bad for you, anyway).

In general, a low-fat, low-carb, high-fibre, water-rich diet (that includes A BIT of olive oil, nuts, avocado or coconut oil), LIMITED dark coloured carbs (e.g. black rice, pictured above; adzuki beans; red quinoa etc.), LOADS of lean protein (think eggs, lean meat, fish, skinless chicken, pulses), PLENTY of vegetables (they don't need to be kale - all vegetables have amazing, cellulite-busting phytochemicals) and loads of everyday physical activity (on the days you don't do interval training) will help you come closer to that ideal hot beach bod!

Needless to say, smoking - and especially drinking - are not good ideas. However, contrary to popular wisdom, up to three cups of coffee or tea per day are absolutely fine. Furthermore, drinking two litres of water or herbal teas a day is absolutely essential, not just for the summer and not just for cellulite, but all year round, in order to maintain good digestion, healthy skin and efficient detoxification.

Jump to

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More essential tips for cellulite reduction & skin toning

The 13 most pervasive cellulite myths

The 15 best foods for cellulite and skin firmness



© 2017 Georgios Tzenichristos & LipoTherapeia Ltd

9 more tips for a toned, cellulite-free body



More essential tips for cellulite reduction & skin toning

In the first part of these series, I presented the 10 hottest tips on how to remove your cellulite fast. On this page, I am presenting another 9 essential tips to help you get rid of cellulite, in time for Christmas. These are not as urgent and not as fast acting as the tips above, but they are absolutely crucial too and can make a huge difference in the mid and long term. I hope these prove useful to you.

(To check our intensive cellulite treatments and concentrated cellulite creams click here)



1>  Quit smoking. And if possible, vaping too.

Smoking and cellulite

Smoking and vaping causes cellulite

In the only study examining heredity and cellulite, smoking was identified as a key factor for causing cellulite in a large number of genetically predisposed women. Clearly smoking may not affect all women the same in regard to cellulite, but it does affect SOME women quite severely and quite quickly, and ALL women to a greater or lesser extent over time.

Smoke components, such as tar, nicotine and additives, cause oxidative damage, inflammation and fibrosis on skin and blood/lymph vessels, thereby impairing circulation and lymph drainage and deteriorating the quality of skin collagen and elastin. Since fibrosis/connective tissue deterioration, poor circulation/lymphatic drainage and inflammation are all major causes of cellulite, it is easy to understand why smoking is so bad for cellulite.

On the other hand, smoking may indeed decrease appetite and reduce fat absorption by fat cells in the more "genetically gifted" women. However, in the long run the negative effects catch up with all women, regardless of genetics, wreaking havoc on skin, blood vessels and cellulite - not to mention overall health.

Despite the absence of tar, vaping is only marginally better than smoking, as it still delivers nicotine to the body, which directly affects blood vessels and cellulite in a negative way . So the best solution is to quit altogether.



2>  Move your body!

Inactivity, lack of mechanical stimulation cellulite and loose skin

Walking for cellulite and skin firming

Sitting is the new smoking, scientists say, causing numerous health conditions, even if you exercise three times a week. Exercise is not enough, so leaving your desk every hour, taking the stairs instead of the lift and power walking as much as possible are essential if you want to prevent cardiovascular disease, diabetes and cancer - and the same applies to cellulite and loose skin.

Inactivity is a close second to sugar consumption as a leading cause of cellulite and number one cause for skin laxity. Inactivity upsets the calorie balance and encourages large amounts of calories to be stored as fat in the adipocytes, including the adipocytes found in the "cellulite layer" of the hips and thighs. This process is accelerated with sugar consumption and very quickly leads to cellulite creation.

Inactivity has a "double whammy" effect in cellulite creation: it does not just cause cellulite by upsetting your body's calorie balance. Inactivity derpives your collagen and elastin prodcuing cells (fibroblasts) of the valuable mechanical stimulation they need to stay functional and productive. Moreover, inactivity encourages your fat cells to proliferate at the expense of fibroblasts, thereby replacing your firmness with fat. And finally, as fat cells enlarge, they start breaking down your collagen network, further making your skin spongy soft.

In eight words: inactivity is the biggest cause of loose skin.



3>  Train. At high intensity, if possible.

Exercise, cellulite and skin firmness

Exercise for cellulite

Now that we have established how bad inactivity is for you and how important movement and exercise are, let's quickly talk about exercise. As I discussed elsewhere on this guide, there are no specific "exercises" for cellulite, but there are indeed certain "types of exercise" which are better than others.

In a nutshell, the more vigorous the type of exercise, the better. The higher your heart rate or the more you are out of breath with a specific type of exercise, the more calories you burn - and the more you shrink cellulite. It is as simple as that. It doesn't matter if you achieve the high heart rate/breathing rate with swimming, running, cycling, uphill walking or any other method. As long as you produce adrenaline, you burn fat and you boost your metabolism. As mentioned elsewhere on this guide, interval training, i.e. intermittent high intensity training is preferred to continuous intensity training - be it swimming, running, cycling etc.

One last word: it is obvious from the above that slow/low intensity exercise, such as Pilates, Yoga or leisurely speed walking is not that effective for cellulite reduction. However, for those who for health reasons cannot do high intensity, these types of exercise are better than nothing.



4>  Lose "the pill"

Estrogen, The contraceptive pill and cellulite

Contraceptive pill causes cellulite

The birth control pill may have contributed to the liberation of women, uncoupling the issue of reproduction from that of sex, but it has also put a new word in our vocabulary: cellulite. There is no denying that the word cellulite appeared in our language (at least in the French language, to begin with) at roughly the same time that the use of the contraceptive pill became widespread.

And for good reason: estrogen is the main factor why women (and transexuals) develop cellulite and men don't. And excessive estrogen, provided by hormonal contraception in the form of pills, patches, injections and medicated coils, is one of the main reasons why cellulite is so prevalent today.

When combined with inactivity or excess calories, excessive amounts of artificial estrogen encourage fat cells in the subcutaneous layer of the skin in the thigh and butt area to enlarge and multiply out of control. This sets the foundations for the development of "pre-cellulite" first and cellulite-proper afterwards, as well as skin looseness.

I have seen thousands of women over the last two decades and I have found that women who have been for many years on the pill display what I call "the pill look": spongy-soft, puffy skin, pronounced cellulite and curiously, as excess fat not mainly on the back of the legs or the saddlebag area, but also on the front of the thighs, a kind of uniform fat deposition which one of my clients quite aptly calls "my fat trousers". Of course not all women react to the pill - or diet or exercise or anything else for that matter - in the same way, but this is the typical "pill look".

The effects of the pill on circulation and increased risk of blood clotting are already very well-known. Excessive, artificial. alien to the body estrogen is even worse than natural, ovary-secreted estrogen, both for cellulite and for water retention / overall health. Opt for other contraception methods that do not cause cellulite, such as the diaphragm or condoms, or at least talk with your doctor about low estrogen pill alternatives.



5>  Cut down the booze

alcohol, cortisol and cellulite

Alcohol and cellulite

Alcohol is very similar in it's effects to sugar, in that it provides the body with potentially cellulite-causing excess calories, plus the means to guide those calories straight into the fat cells.

 This is because alcohol metabolites are preferentially used by the body as a fuel source, leaving the carbohydrates and fats to be stored as fat in the fat cells. Furthermore, alcohol increases cortisol, the stress hormone, which has a stimulating effect on fat absorption by fat cells, especially on the stomach, but also on thighs, arms etc.

Alcohol also increases appetite, tires the liver, reduces energy levels, and in the long run causes water retention and poor circulation - after an initial diuretic and blood vessel-dilating effect.

When alcohol is combined with sugars / refined carbs (as in beer and cocktails) the effects are magnified. Predictably, when alcohol is combined with hormonal contraception, inactivity, sugar/overeating and smoking things become even worse...



6>  Go easy with...

Binge-eating, binge-drinking and cellulite

Binge eating and drinking and cellulite

Overeating, especially in combination with inactivity, upsets the calorie balance in your body and can lead to excessive deposition of fat into your fat cells, including your cellulite fat cells. Mild calorie imbalance would not normally be a significant cellulite-causing factor, as your body can adjust it's metabolism to accommodate for a few extra calories. Or, alternatively, you could make up for mild overeating one day by exercising on the same or another day.

However, with serious overeating, or binge-eating, things are different. When you consume, for example 500 or even 1,000 calories more than you need on a single day, you body has no other option than to literally "dump" those excess calories straight into your fat cells, especially your hip and thigh cellulite layer fat cells.

We described above how these fat cells acts as a fat trap due to action of estrogen. The effects of overeating also become worse when it is combined with inactivity or when sugary foods are consumed.

As you have probably guessed, binge-drinking is similar in it's effects to binge eating, but much worse: moderate regular alcohol consumption (especially beer or cocktail consumption) may in itself be a cause of cellulite, but not as important as binge-drinking or binge-eating are.

Moral of the story: do not drink more than three glasses of alcohol on any given day. And do not binge on food either - even "healthy" food, such as "healthy carbs", "healthy fats" etc. Foods can be "healthy" but also very fattening.



7>  Ditch the trans fats - and the frying pan

Hydrogenated / fried fats and oils and cellulite

Fried food, hydrogenated fats and cellulite

The effects of hydrogenated fats/oils (also known as trans fats or trans fatty acids) and fried fats/oils are now very well described by science. These oils and fats act as toxins and cause inflammation and oxidative damage, thereby impairing the function of every single cell in the body, including mitochondria in all cells, where our energy is produced. In this way, hydrogenated / fried fats and oils indirectly, but significantly, contribute to cellulite formation. A more direct contribution, of course, comes from the excess calories that these fats and oils carry.

Cellulite can be defined as a combination of excess fat, poor circulation/lymphatic drainage, connective tissue deformity, skin looseness, inflammation, oxidative damage, glycation and toxin infiltration, and as you can see trans fats and fried oils tick almost all the boxes.

My advice is: just lose the frying pan, and forget sauteing, deep frying, pan frying, shallow frying, frying to lock the juices, frying anything. Every time you fry, your oxidise some fat that will ultimately be incorporated in the membrane of every cell and every mitochondrion in your body and cause havoc and ill health. Needless to say that oxidised fat (as opposed to pure, fresh, virgin fat) is what forms oxidised LDL (oxLDL) and causes heart disease...

Fried food is quite simply poison for your thighs (and heart). Especially fried hydrogenated fat, fried sugar and fried carbs, as in the donuts, pictured above, probably the worst type of food you can put in your mouth.



8> Drink lots of water - even fizzy water

Still and sparkling water and cellulite

This is so basic and so cliché, I avoided adding it on this guide for a very long time.

Of course drinking lots water is essential for cellulite prevention/reduction. Water aids kidney function, detoxification and lymphatic drainage and overall skin health, but most importantly large intestine function / elimination.

Did you know that the major function of the large intestine is to reabsorb water used for digestion back into your bloodstream? If you do not drink plenty of water, water is completely drained out of your digested food, turning your stools into rocks that refuse to be expelled. Stools should be moist, if you expect to be regular and healthy. Dried up, rock-hard stools are bad news for your digestion - and bad news for your thighs too.

Most women who come to our clinic suffer to a lesser or greater extent from constipation, with all the known negative consequences, including impaired detoxification, water retention and varicose veins.

So, yes, if you lived in a cave and have not heard that before, you should drink lots of water - anything from a minimum of 1.5 litres to a maximum of 4 litres per day. Less than that is criminal for your body and more than that can be overwhelming for your system or even dangerous - not to mention the hourly visits to the toilet.

And yes, sparkling/fizzy/carbonated water is absolutely fine to drink. Carbon dioxide, which makes up the bubbles in sparkling water, does not, of course, cause cellulite. What is wrong with "soda"/fizzy drinks (and "flavoured" water too) is not the bubbles, it's the sugar or sweeteners contained in them.

In summary, steer clear from "flavoured" water and soda/cola/fizzy drinks and just drink pure still or sparkling water instead, ideally filtered water or spring water. Add a slice of lime, lemon, orange or mandarin and a mint, basil or coriander leaf and enjoy!



9/ Maximise the results of your cellulite treatment or cream by losing weight at the same time

Treat your cellulite whilst you lose weight - not before or after

If you are going to lose weight, or even crash diet, do it while you receive a cellulite treatment or use a cellulite cream - not before or after.

If you are overweight or have a few extra pounds, you might think that it is a good idea to first lose the weight and then have a treatment or use a cellulite cream when you're "ready". However, this obsessive-compulsive thinking is the most counter-productive thing you can do, because this way you miss out on the maximisation of cellulite reduction that losing weight offers.

Effective cellulite treatments/creams work by stimulating the local release of fat from "stubborn" areas. This released fat must then be oxidised (burned) by the body, so that it does not return into the same fat cells. When you lose weight, you seriously accelerate fat release from the treated areas and you also ensure that the released fat is burned and eliminated from your body for good. For this reason, all cellulite removal treatments and creams work much better if you also lose weight at the same time.

However, if you wait to lose the bulk of your weight first and then embark on a cellulite reduction treatment, you lose the advantage that weight loss offers you and results are less pronounced and take more treatments to occur. This applies to all cellulite treatments and creams.

There is also another unexpected but very important reason why you should combine weight loss with cellulite treatments or creams: motivation. Having a treatment once a week and/or applying a cream twice a day will make you want to stay on track with your diet and exercise. You will want to make the most of your money so you will lose weight with more determination and you will more easily avoid distraction.

So my advice is, don't put it off and don't wait to lose the weight to deal with the other problems - work on all of them at the same time, for a synergistic effect and for extra motivation!


Jump to

Top of the page

How to get rid of cellulite, fast!

The 13 most pervasive cellulite myths

The 15 best foods for cellulite and skin firmness



© 2017 Georgios Tzenichristos & LipoTherapeia Ltd

The 13 most ridiculous myths about cellulite

© 2017 Georgios Tzenichristos & LipoTherapeia Ltd



What not to do for cellulite

In addition to knowing what to do to get rid of cellulite, it pays to know what NOT to do. Wasting time on silly coffee scrubs or pointless dry brushing will divert your focus and time from things that actually do help to tighten and smoothen up your legs.

I know you will find some of those points surprising, but hey, after all those years of brainwashing with inane internet advice by so called "experts" on how to get rid of your cellulite, you are right to feel confused and surprised.



1> Ground Coffee scrub for cellulite. Seriously?

Coffee scrub for cellulite

Caffeine in coffee beans is tightly bound within the fibres of the beans and only released into your espresso under high temperature (90º Celsius) and high pressure (9000 millibars, i.e. nine times the atmospheric pressure, equivalent to the pressure found 240 ft deep into the sea). Caffeine does not just travel out of its own volition through the fibres of the ground beans onto the skin's surface, just because you rub the beans against your skin [we are not even discussing caffeine's problematic skin absorption here]. In fact, no caffeine is expressed out of the beans when you have a coffee scrub. Zero. Nada. Zilch.

Why then every single article about "how to get rid of cellulite" mentions coffee bean scrubs? The answer is simple: marketing hype on the part of the companies that sell the coffee scrubs, combined with ignorance on the part of the people who write this advice. Just ditch those ground coffee beans or simply use them for exfoliation on the face or body. Or, better still, make a nice cup of coffee with them and enjoy :)



2> Dry brushing for cellulite. Really?

Dry skin brushing for cellulite. Really?

Yet another example of a cellulite "cure" involving working on the epidermis (surface of skin) to treat the exact opposite layer of the skin (hypodermis). Dry brushing is actually more hyped up than coffee scrubs, but it is almost as pointless.

Dry brushing is supposed to help boost lymphatic flow, but the truth is that normal upward massage movements with your lovely hands and some nice oil will do a far better job in boosting circulation and lymphatic drainage than skin brushing. And if you alternate those upward movements with some strong skin kneading with your fingers you will probably give your legs ten times better massage than with a brush.

You would need to bring your skin to the point of bleeding from all the brushing if you were to provide the same results as strong hand massage. Things are simple: dry brushing is not an effective lymphatic massage method and exfoliation does nothing for cellulite. Don't waste your time doing the wrong things.



3> "Caffeine causes cellulite". Since when?

Caffeine causes cellulite. Since when?

Caffeine is a very misunderstood substance. It is proven to help treat cellulite if you apply it on your skin, but it is also alleged to cause cellulite if you drink it. What gives?

Well, the truth is that caffeine has a triple anti-cellulite action when applied directly on the adipose tissue (e.g. as an active in a good anti-cellulite cream): it is lipolytic, anti-fibrotic and circulation enhancing, i.e it acts on three aspects of cellulite at once. And it is also absolutely innocent when consumed in moderation (up to 4 cups of coffee per day, i.e. 400mg/day).

The only problem with caffeine occurs with abuse: drinking 10 cups of coffee a day (I have treated some clients who do that) will most probably exhaust your adrenal glands and nervous system, eventually leading to a collapse in your metabolism, which will ultimately affect your cellulite. Very indirect effect, but possible.

Having said that, although 1-4 litres of water per day is great for you, with 10 litres per day you actually die. However, no health or beauty writer claims that water is lethal. Very unfair for caffeine...

In summary, normal consumption of the usual 1-4 cups of caffeinated drinks a day is absolutely fine. For caffeine sensitive people 1-2 are the maximum I would recommend, due to its effect on the nervous system. Caffeine does not normally give you cellulite and it actually does help reduce it as an anti-cellulite cream active ingredient.



4> Cellulite exercises? They don't exist.

Cellulite exercises? They don't exist

Any personal trainer worth their salt will tell you that spot fat reduction (i.e. removing fat from a specific body area by exercising the muscles above that area) does not exist. This does not make any physiological sense whatsoever, and it has also been proven beyond doubt with different studies.

How on earth then thousands of personal trainers and cellulite "specialists" recommend outer leg exercises to get rid of cellulite on the outer thighs or inner thigh exercises for inner thighs etc? Unfortunately, it's the same marketing hype / ignorance thing that makes people recommend ground coffee scrubbing and dry brushing...

Let's make it clear once and for all: you can perform vigorous whole body exercise (e.g. interval training, running, swimming, uphill walking etc) to reduce overall cellulite and it will work. But doing hip extensions (butt exercises, such as the one in the picture) to remove cellulite on the butt is futile. Yes, it will tone your gluteus maximus muscle and lift your bum, but never in a million years will it specifically reduce butt fat or cellulite.

So the next time you see a YouTube video or an article with pictures of cellulite exercises, don't waste your time with that misinformation. Go for a power walk instead :)



5> "Cellulite is just fat". No it isn't!

Cellulite is just fat. No it isn't

This is an old one: "cellulite does not exist, it is just plain fat".

No it isn't. What people call "fat" is subcutaneous adipose tissue, i.e. fat UNDER the skin, and does not normally cause any bumps to pop out of the surface of the skin. Cellulite, instead, is fat WITHIN the skin itself and is characterised by unsightly small and large bumps, accompanied by fibrosis (scar tissue), inflammation, glycation, oxidative damage and water retention. Normal subcutaneous fat is not fibrotic, it is not inflamed and has good circulation. Physiologically, normal fat and cellulite are two different things.

And of course cellulite does exist. No matter what name you give to it, it is a visible, inflamed, quite often painful, unsightly, hardened tissue protruding out of the skin, and nobody can deny its existence. If the name 'cellulite' offends, call it 'superficial fibrotic bumpy inflamed fat', if you must, but it still different than plain deep fat.



6> "Cellulite is just a fascia problem". How naive and ignorant...

White fat cells and connective tissue (fascia)

White fat cells and connective tissue (fascia)

This is the opposite of the statement that "cellulite is just fat", and it is actually even more ignorant and misleading.

According to the latest fad about cellulite that does the rounds on the web, cellulite is not a fat problem at all, it is just a "fascia" problem. Fascia is basically connective tissue and can comprise skin, superficial fat, ligaments, tendons and other hard collagenous tissue etc. So according to the marketing hype, all you need is to prod your thighs with a fascia blaster massage tool and all cellulite will be gone forever.

Although totally incorrect, this is not a new "discovery", as some people try to present it. Far from it. LPG/endermologie, G5 and quite a few other cellulite treatments, some more than two decades old, are based on the premise that cellulite is just a connective tissue problem and can be "cured" just by mechanised massage (palper-rouler), manual cellulite massage or cellulite massage with a tool.

The truth is that all these three types of massages do help somewhat with cellulite, as they boost circulation, but each has its own problems and none addresses the elephant in the room, the main issue with cellulite: superficial fat within the skin. Cellulite is not just a skin laxity issue, a fibrosis issue, a water retention issue, an inflammation issue, a glycation issue, a free radical damage issue or a fat issue. It is all of the above, and most crucially a hypodermal fat issue, so no amount of fascia tool massage will do much for all those issues.

And most importantly, the fascia that these massage tools act on is the wrong fascia: these tools mainly work on deep fat and deep fascia, rather than the hypodermal adipose tissue and a hypodermal connective tissue where cellulite is found. At some point people should read some anatomy and some research papers on cellulite and understand that:

"Cellulite is NOT a deep fascia issue and it is NOT subcutaneous fat. It is a hypodermal fat and a hypodermal adipose tissue and hypodermal connective tissue problem'

All in all, the latest "cellulite is just a fascia problem" is yet another American consumerist fad based on tons of hype and exaggeration.



7> "Love your fat and your cellulite"? What is there to love?

Love my cellulite? No thanks.

And this is a new one. Lately different campaigners, including plus size models who have a vested interest in people getting to "loving" excess body fat and obesity, urge women to "love their cellulite" or "love their fat", which is totally absurd. As I mentioned above, cellulite is 'obesity of the skin'  and is characterised by inflammation, fibrosis, glycation, free radical damage and poor circulation/water retention, all unhealthy physical processes. What is there to love about a negative state of health in your skin?

This point is in fact an extension of the fallacy mentioned above - that cellulite is an invented condition that does not exist. However, both our eyes and numerous scientific studies show that cellulite exists, it is real, it is unhealthy, many women do not like it (in contrast to most men who are generally indifferent to it, unless it is excessive), they perceive it as ugly and wish to reduce it. Nothing wrong with that and no woman can force another woman what to like or not like.

I could totally agree if someone said "accept your cellulite" instead of "love your cellulite". Although cellulite is unhealthy, it does not kill and you can live a happy, long, fulfilling life even if you have lots of cellulite. But I do not think the word "love" makes any sense when it comes to cellulite, and especially when it comes to overweight/obesity, a source of multiple civilisation diseases, such diabetes, cardiovascular disease and cancer. There is absolutely nothing to love there.

And the fact that more and more people become overweight these days, it does not make overweight normal or loveable, in the same way that more and more people developing cancer or diabetes, does not make cancer or diabetes normal or loveable.

It is the same as one man saying to another man "love your beer belly". Most men "accept" their stomach fat because they cannot be bothered to reduce it, but I have yet to meet a single man who "loves" his beer belly, and I have yet to meet a woman who "loves" men's beer bellies either. All in all, there nothing feminist about loving your cellulite. It is yet another slogan used for publicity and hype.



8> Does liposuction get rid of cellulite? Nope.

Does liposuction get rid of cellulite? Nope.

Another myth arising form the fallacy that "cellulite is just fat" is that liposuction can get rid of cellulite. This could not be further from the truth. As I described above, cellulite is obesity INSIDE the skin, while subcutaneous fat, the fat that liposuction reduces, is obesity UNDER the skin. Cellulite is part of the skin itself. No liposuction can get rid of it, because it would have to remove the skin itself. And you wouldn't like to walk around without skin, would you?

In fact, by emptying the volume that used to be occupied by fat underneath the skin, liposuction always makes skin appear looser and accentuates cellulite. Liposuction doesn't make cellulite itself better or worse per se, but it makes it look worse.

So, no, liposuction does not get rid of cellulite. Neither do vaser or smartlipo, which are supposed to tighten the skin but in reality they just harden it via the creation of scar tissue, with cellulite just sitting on top of the hardened skin and actually looking worse than before.



9> "Cellulite surgery is the best option". Not really.

Cellulite surgery? No thanks.

There are two types of surgical procedures for cellulite.

One involves cutting off the connective tissue strands that tether the skin's surface onto the underlying tissues and which cause cellulite fat to protrude. There are two types of such surgery: subcision surgery and cellfina surgery. By cutting those strands off we (kinda) "get rid of" cellulite on that spot, but then the skin is no more tethered to the underlying tissues and becomes flabby (that natural tethering is there for a reason). Given that most women with cellulite already have loose skin, it does not take a genius to realise that this type of surgery causes skin on that area to behave like a fruit jelly with every step its owner takes.

Furthermore, the female legs have a few dozen large connective tissue strands that can be cut with surgery and a few hundred, if not thousands, smaller ones, that cannot be undercut with any surgery of any type. They are just too small and too many. This means that unlike other methods (such as monopolar radiofrequency which treats everything - small and large - and is non-invasive and safe), this type of cellulite surgery leaves plenty of cellulite left untreated.

The other type of surgery (cellulaze) involves a laser cannula which is inserted inside the skin and fires its laser beam upwards to melt and harden the cellulite fat cells and connective tissue. It all sounds good in theory, but as with vaser and laser liposuction, mentioned above, this is not exactly skin tightening, it is skin scarring/hardening. It quite often goes wrong and endows the unlucky receiver with some beautiful scar tissue bumps, much worse than cellulite itself.

If I had cellulite I would not even contemplate cellulite surgery. I'd better "love my cellulite"...



10> "Cellulite is genetic. All resistance is futile."

Cellulite is genetic

Cellulite is 50% genetic and 50% lifestyle-related, i.e. dependent on how much you eat, drink, smoke, move and what chemicals/medication you consume. Even women with perfect genes, such as top models, eventually get cellulite after years of drinking, smoking and an overall unhealthy lifestyle.

On the other hand, women with less-than-perfect genes can avoid cellulite if they follow a healthy, natural lifestyle. Resistance is not futile. Cellulite is not a given: eat healthily, exercise a lot, avoid chemicals and you can either stay cellulite-free for life or keep cellulite at a minimum. A strong cellulite treatment and a concentrated cellulite cream can help a lot too. More on that below.



11> "For cellulite all you need is diet and exercise". I wish...

Radiofrequency for cellulite

You heard and read it many times: "cellulite treatments do not work, cellulite creams don't get absorbed and all you need to reduce cellulite is diet and exercise". However, this could not be further from the truth...

Healthy diet and regular exercise are prerequisites for cellulite prevention, (limited) cellulite reduction and essential if you want to achieve maximum results from any cellulite treatment or cream. But on their own, diet and exercise are not enough to significantly reduce cellulite. This is because diet and exercise cannot be focused on a specific body area, hence the need for treatments and creams.

Now it is true that most cellulite treatments and creams do not 'work', simply because they are too light and too diluted, respectively. However, strong treatments, such as high intensity monopolar radiofrequency, and quality cellulite creams, containing high concentrations of multiple anti-cellulite actives, such as caffeine, forskolin, gotu kola, curcumin, escin and more...) do produce great results, always in conjunction with healthy diet and exercise, of course.



12> "Cellulite is just toxins and water retention". If only it was so simple...

Cellulite is toxins? You wish.

On the other hand of the "cellulite is just fat" camp is the "cellulite is toxins and water retention and all you need to get rid of it is lymphatic massage and detox" camp.

Although there is some truth in that argument (toxins from smoking, plastics and food additives accumulate in fat tissue and partially do cause cellulite), these are far more important causes of cellulite. Think hormonal contraception, sugar consumption, excess carbs and fat in the diet, inactivity, alcohol consumption and more.

So a mere lymphatic drainage massage or some colonic irrigation (the de rigueur "detoxification" method these days) would not restore skin looseness, break down any fibrosis / scar tissue or release any fat from the adipose tissues.

In fact, a strong cellulite massage focusing on skin, rather than on muscles, would do a much better job than the feather-light manual lymphatic drainage (MLD) suggested by the "toxin brigade".



13> "This treatment melts the fat away to break down cellulite". Hmmmm...

Melt the fat away and get rid of cellulite

"The treatment melts down the fat which is then naturally expelled by the body through the kidneys and liver". Sounds familiar?

Many providers of anti-cellulite treatments (typically laser, ultrasound, acoustic wave or radiofrequency-based treatments) and manufacturers of such equipment, claim that their treatments can “melt” the fat which is then naturally “expelled” out of the body, through the kidneys or liver. This cannot be further from the truth, as any biologist or doctor knows.

Simply put, expecting to melt the fat with a machine and then go to the toilet to flush it away from the body via your urine is wishful thinking and does not exist, no more than Santa Claus exists, anyway. In fact, fat in the body is already in liquid form and does not need to melt.

The reality is that a good, strong cellulite treatment does release fat from the cellulite fat cells, which is then taken up by the lymphatic system and veins and transported to the liver, muscles and other tissues where it can be burned for energy. But under no circumstances fat melts and then gets urinated or defecated away by the body, as many brochures and websites would have you believe.


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© 2017 Georgios Tzenichristos & LipoTherapeia Ltd

Fight cellulite and keep skin firm & healthy
with these awesome foods and nutrients

© 2017 Georgios Tzenichristos & LipoTherapeia Ltd



The absolutely fabulous food & nutrient list

This is my essential list of anti-cellulite, skin firming and circulation enhancing foods and nutrients. Many foods and nutrients can help fight cellulite but these ones rock! Some of those nutrients can only be found in foods, some can only be found in supplement form and most are foods that can also be used in anti-cellulite creams for topical action (clearly noted below the titles). All nutrients and foods are presented in no particular order.



1>  Berries and black grapes

Resveratrol & pterostilbene for cellulite and skin firming

(also available in nutritional supplements, high quality cellulite creams and advanced cellulite treatments)

Resveratrol and pterostilbene for cellulite

Berry fruits and black grapes contain polyphenols, most importantly resveratrol and pterostilbene, which are known to inhibit fat accumulation in fat cells and to protect collagen, hyaluronic acid and elastin from damage and also to stimulate their production. This means stronger, healthier, firmer skin, blood vessels and microcirculation.

Blueberries and blackberries are the best fruits for this purpose, but literally all berry fruits, as well as pomegranates, are packed with cellulite fighting and skin elasticity preserving polyphenols.

Black/purple grapes, however, rich as they may be in polyphenols, they also contain a lot of sugars, so limit their consumption. On the other hand, you can consume as many berries and pomegranates as you wish, but always prefer actual fruit to juices or smoothies - even if they are freshly squeezed.



2>  Tomatoes, carrots and watermelons

Carotenoids for cellulite removal & skin firming

(also available in nutritional supplements)

Carotenoids for cellulite

Since we mentioned polyphenols, it would be unfair to leave out carotenoids, the other big family of healthful phytochemicals.

Both the polyphenol and carotenoid groups of plant chemicals have been found in multiple studies to inhibit fat accumulation and to exert a powerful antioxidant effect. Free radical damage and fat accumulation are both important aspects of cellulite.

Tomatoes are an amazing source of carotenoids - especially 100% pure, concentrated tomato paste and passata. Carrots and watermelons are also packed with carotenoids, such as beta carotene and lycopene. And kale and several other vegetables are rich in zeaxanthin and lutein. Similar to polyphenols, prefer to acquire carotenoids from actual fruit instead of fruit juices and smoothies (vegetable juices are fine).

Watermelon contains plenty of fibre (which stimulates bowel movements) and water/potassium (which stimulate urination), so it is also a great fruit for constipation and water retention, both important factors for cellulite. On the other hand, watermelon contains quite a lot of (natural) sugar, so don't go crazy on it. 

Wakame seaweed, a rich a source of the carotenoid fucoxanthin, and salmon and crustaceans, sources of astaxanthin, are two more examples of great carotenoid containing foods.



3>  Oily fish / fish oil

Omega-3 fatty acids (EPA & DHA) for cellulite

(also available in nutritional supplements)

Omega 3 for cellulite.jpg

The omega-3 fatty acids EPA & DHA are widely researched for their anti-inflammatory, lipolytic and circulation enhancing action. As inflammation, fat accumulation and water retention are important aspects of cellulite, oily fish/fish oil are great anti-cellulite foods, and they also help enhance overall health.

You do not necessarily need to eat just salmon to obtain your EPA/DHA quota: sardines, anchovies, mackerel, trout and other oily fish are excellent sources of these HUFAs (highly unsaturated fatty acids). Salmon, however, also contains the carotenoid astaxanthin, so that's an additional bonus.

As most large fish are contaminated with heavy metals and PCBs, it may be preferable to consume high quality, so-called molecularly distilled fish oil, which is free of contaminants, and which is usually sourced from small fish, such as sardines and anchovies (never consume cod liver oil, as it has excessive amounts of vitamin A).

Vegans need not miss out on the benefit of these amazing fatty acids, as vegan varieties of both EPA and DHA are now available as nutritional supplements at health food stores.

On the other hand, flaxseeds, chia seeds and walnuts, contain ALA, a type of omega-3 fatty acid which is not nearly as beneficial as DHA and EPA. In theory the body can convert ALA to DHA & EPA, but only at a rate of 5%, so sticking to EPA/DHA makes a lot of sense.



4>  Flavonoids, found in citrus fruit

Rutin, hesperidin, quercetin and vitamin C, for cellulite and skin firming

(also available in nutritional supplements, high quality cellulite creams and advanced cellulite treatments)

Flavonoids, such as rutin, hesperidin and quercetin found in citrus and other fruits and vegetables, have a centuries' old history of use as circulation enhancers, with some of them even contained in medication for heavy legs in Europe (eg Daflon).

All these flavonoids help preserve and boost collagen, elastin and hyaluronic acid in blood vessels and skin and they are powerful antioxidants. Coincidentally, these are the same functions of vitamin C / ascorbic acid, also found in citrus fruits, so it's no wonder these "bioflavonoids" have also been typically found together with vitamin C in nutritional supplements for decades.

As skin and blood vessel firmness, integrity, elasticity and overall health are important aspects in the fight against cellulite, water retention and skin looseness, flavonoids and ascorbic acid are key anti-cellulite nutrients.



5>  High antioxidant cacao powder

Cocoa flavanols for cellulite

(also available in nutritional supplements, high quality cellulite creams and advanced cellulite treatments)

Cocoa flavanols for cellulite

Cocoa (cacao) contains 300 different phytochemicals which together combine to boost circulatory and connective tissue health - and thereby protect against cellulite - in multiple ways. No single molecule is responsible for cacao's beneficial effects, which is a rich source of high-quality antioxidant polyphenols/flavanols, mainly proanthocyanidins, catechins and anthocyanins.

  There are dozens of studies on the circulation and skin health enhancing properties of cocoa flavanols, so it makes sense to invest in a quality ‘high flavanol cocoa powder’ (available at health food stores or on the internet), which makes a wonderfully refreshing, yummy shake when mixed with a quality whey/vegan protein powder, some vanilla and some stevia.

On the other hand, avoid indulging in "70% chocolate", thinking that “it’s healthy”: 30% of it is pure sugar, which is your legs’ worst enemy. Unfortunately, no chocolate is good for your legs, even the "100% chocolate" varieties, which are packed with fat and carbs - besides being totally untasty.



6>  Decaffeinated coffee

Chlorogenic acid for cellulite

(also available in nutritional supplements, high quality cellulite creams and advanced cellulite treatments)

Decaf coffee for cellulite

Few people know that coffee is packed with healthful plant chemicals which can help support skin and overall body health. Coffee has got a bad name due to caffeine, but take away caffeine and coffee is a health drink with zero side effects, especially green coffee (only available as supplement).

Chlorogenic acid is one of the many phytochemicals found in decaf and normal coffee and is a powerful antioxidant, as well as an anti-glycation agent (glycation is an important aspect of cellulite and overall skin ageing and laxity).

So, go on, have as many cups of decaf coffee as you wish, and as much as four cups of caffeinated coffee per day: it's good for you! Personally I use instant decaf coffee in my protein shakes, together with high flavanol cocoa, to reap the health benefits of both cocoa flavanols and coffee polyphenols.

And don't worry about "chemicals" in decaf coffee - there are none. These days almost all decaf drinks are made with the water decaffeination process, so they are absolutely safe and healthy for you.




7>  Sencha & matcha green tea

EGCG for cellulite reduction

(also available in nutritional supplements, high quality cellulite creams and advanced cellulite treatments)

EGCG from green tea for cellulite

EGCG (epigallocatechin gallate) is the most well researched and most impressive molecule in green tea.

It is a powerful antioxidant, antiinflammatory, antifibrotic and even lipolytic molecule, thereby hitting cellulite and skin ageing from four different directions. These properties make EGCG / green tea an important ally in the fight against cellulite and skin looseness.

Epigallocatechin gallate.png

Similarly to chlorogenic acid and decaf coffee, it is a good idea to have decaf green tea if you are going to drink more than 3-4 cups of matcha tea or 5-6 cups of normal green tea (unbeknownst to most people, matcha tea is extremely rich in caffeine, quite often more than a strong espresso coffee). For a caffeine-free alternative to matcha tea, look for decaf sencha powder - it is equally bright green, rich in EGCG and contains no caffeine.

And, as mentioned above for decaf coffee, don't worry about "chemicals" in decaf green tea - there are none. These days almost all decaf drinks are made with the water decaffeination process, so they are safe and healthy for you. The only problem with decaffeination is that antioxidants such as EGCG are reduced - but then again you can have as much as decaf green tea a day, as you wish. Another option is to take an EGCG supplement, which offers high amounts of EGCG in one convenient capsule.

BTW, black tea and white tea contain way less EGCG than green tea, so ideally you would want to stick to green tea, if you wish to reap the benefits of EGCG.



8>  Coleus forskohlii extract

Forskolin to combat cellulite 

(only available as a nutritional supplement and in high quality cellulite creams and advanced cellulite treatments)

Forskolin for cellulite

Forskolin is probably the most potent natural lipolytic molecule known today and is routinely used in research for its lipolytic property. It also combines well with caffeine for maximum results.

However, the plant in which forskolin is found is not available in the West, so it is only available in supplement or topical (cream) form (in India and Brasil coleus forskohlii is consumed as a tea).

In addition to its lipolytic action, forskolin is also proven to boost circulation, so these two properties make it a key anti-cellulite nutrient.



9>  Centella asiatica / gotu kola extract

Asiatic acid, madecassic acid, asiaticoside & madecassoside against cellulite

(also available in nutritional supplements, high quality cellulite creams and advanced cellulite treatments)

Centella asiatica / gotu kola for cellulite

The centella molecules asiatic acid, madecassic acid, asiaticoside and madecassoside are all extensively researched for their circulation boosting, lipolytic, anti-glycation, skin firming, skin repairing, anti-fibrotic and anti-inflammatory actions.

With such an impressive resume, it is no wonder that the exotic herb centella asiatica (gotu kola) has been extensively used to boost circulation, skin firming and skin repair for centuries - and against cellulite for several decades.

In the West centella is only available as a supplement or as cream for topical use. However, in Africa, India and Southeast Asia it is used in salads or as a herbal tea. I have personally cultivated a gotu kola plant and found the taste of the leaves to have a quite strong herbal taste, so I would only use it in salads in small amounts to add extra taste, in the same way we use parsley or coriander in small amounts in salads or other dishes.



10>  Turmeric

Curcumin for cellulite reduction

(also available in nutritional supplements, high quality cellulite creams and advanced cellulite treatments)

Curcumin from turmeric for cellulite

Turmeric and curcumin, its active ingredient, are known for their anti-inflammatory action and in that respect they are an ideal companion to oily fish / fish oil, mentioned above. Curcumin has also been found to be antifibrotic, antioxidant and lipolytic, so it is an ideal anti-cellulite and anti-ageing food / topical formulation ingredient.

Turmeric can be added in smoothies, soups and almost all food recipes, while curcumin is also available as a supplement and in a handful high-end cellulite and anti-ageing creams.



11>  Horse chestnut extract

Escin & esculin for cellulite and water retention

(only available as a nutritional supplement and in high quality cellulite creams and advanced cellulite treatments)

Escin and esculoside from horse chestnut for cellulite

Similarly to citrus flavonoids, horse chestnut, and its active ingredients escin and esculin/esculoside, have a centuries' old history of traditional use - and decades' old history of research - against water retention. In addition, esculin is a lipolytic, so it makes sense to use escin - and especially esculin - in anti-cellulite creams.

Esculoside and horse chestnut nuts/flowers/leaves are not edible, so escin/horse chestnut extract is only available in supplement form and in topical formulations (esculoside is only avasilable for tpical use).



12>  Protein shake

Whey and vegan protein for skin firming and cellulite

(also available as a nutritional supplement)

Whey and vegan protein for cellulite

Your skin is made of protein. Collagen is protein, elastin is a protein too and blood vessels and muscles are mainly made of protein, so restricting your protein intake because of dubious nutritional theories is criminal, at least if you care about your skin/blood vessel/muscle integrity and health - and cellulite.

If you force your body to do with less protein, it will simply reduce skin and muscle repair to a minimum - and of course you should forget about skin firming and muscle toning. The fact is that unless you consume huge amounts of protein, you will not harm your kidneys or other organs, as persistent nutritional fads suggest.

I emphasised this point because clearly most women today do NOT consume enough protein, due to their avoidance of meat or other animal protein and due to strict dieting, fasting and constant "detoxing". However, with the huge choice of quality and tasty vegan/whey protein powders available these days, there is really no excuse being deficient in protein - even if you fast/detox/crash diet.

If you want to avoid loose skin and cellulite - and ideally boost your skin tone - protein is absolutely essential - together with exercise of course. I would recommend 40-80g or pure protein per day, depending on your body size and exercise regime.


(A couple of notes on vegan food protein content)

Indeed nuts contain a lot of protein, but they also contain huge amounts of fat, so they are not ideal as protein sources (even "good fat", such as nut fat, does make you fat). In addition, some so-called "high protein foods", such as quinoa, in reality are high carb / low protein foods, so do your research first before you follow the latest food fashion.

Finally, faddy foods, such as the ubiquitous these days "protein balls", are so full of so-called "healthy sugars" and fat, that they are an extremely bad source of protein. These sugars, including "coconut nectar", honey, agave syrup, dates, "concentrated apple juice", rice syrup, raw cane sugar etc are actually as bad as table sugar, and when combined with the fattening - and not so healthy - coconut oil, these protein balls are not much better than a muffin. So beware!



13>  Ground chia seeds or flaxseeds

Soluble fibre to help fight cellulite

(also available as nutritional supplements)

Linseeds or chia seeds for cellulite

One tablespoonful of ground chia or flax seeds (always taken with two large glasses of water) once or twice a day, is guaranteed to eliminate most cases of constipation - no laxatives, herbs or expensive "colonic irrigation" / “detox retreats abroad" needed.

Constipation is a leading cause of water retention and poor circulation on legs, which leads to the accumulation of toxins and, of course, cellulite. Most of my clients suffer from constipation, in the past having tried everything which is complicated and expensive, while disregarding such a simple, cheap and healthy solution. So they are surprised how quickly flax/chia seeds and some more water can relieve constipation: typically within 48 hours.

So go on, add some chia seeds or linseeds to your soups, salads or smoothies - and don't forget to wash them down with plenty of water, to feel regular and light again! Just make sure that the seeds are ground. Whole, intact chia/flax seeds do not work, as they do not absorb water and do not form a slippery gel in your gut.



14>  Cruciferous vegetables (broccoli, cauliflower, cabbage, kale etc) 

Sulforaphane in the fight against cellulite

(also available in nutritional supplements)

Cruciferous vegetables for cellulite

All vegetables and herbs are great for cellulite - and overall health - but if I were to choose one group of vegetables above all else, that would be the brassica family: broccoli, cauliflower, kale, cabbage, brussel sprouts, rocket, watercress, collard greens, savoy cabbage and bok choy, are examples of brassica / cruciferous vegetables.

Vegetables of this family contain multiple phytochemicals known to boost detoxification, not least sulforaphane, which has also been found to be a lipolytic. Plus they contain the usual fibre, minerals and vitamins found in all vegetables, so they deserve to be the "flagship" group of vegetables when it comes to health benefits and cellulite.

Just make sure you cook them (except rocket and watercress) to breakdown the goitrogens that some of them contain and which may affect your thyroid (there is a reason these vegetables have traditionally been consumed cooked). So no, eating raw or juiced kale or broccoli is not a good idea.



15>  Hyaluronic acid

Low molecular weight hyaluronic acid against cellulite

(also available as a nutritional supplement and in high quality cellulite creams and advanced cellulite treatments)

Hyaluronic acid for cellulite

A list about the top anti-cellulite nutrients could not be complete without hyaluronic acid. Hyaluronic acid can absorb 1000 more water than it's own weight. This is due to it's unique molecular structure which allows it to literally trap water around its molecule. In skin HA traps water and add plumpness and hydration, in addition to being an integral part of skin, connective tissue and blood vessels and performing multiple other functions.

The average person has about 15 grams of hyaluronic acid in their body. Hyaluronic acid is found in cartilage, bone broth and organ meats but most importantly it is constantly produced in the body. Every day the body produces about 5 grams of hyaluronic acid to replenish older or damaged one, i.e. in three days all the hyaluronic acid in our body is being recycled. Hyaluronic acid levels start significantly declining by the age of forty.

These days you can find non-animal hyaluronic acid in supplement form as well as topical from (cream/gel). Different types of HA have different biological effects, with some reducing water retention and cellulite and some actually making it worse. Luckily, the type of HA that makes cellulite/water retention worse is only produced in the body, while the ones contained in creams/supplements are either neutral in the respect or beneficial. Phew!


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© 2017 Georgios Tzenichristos & LipoTherapeia Ltd