4 Natural Cellulite Reduction Remedies That Actually Work

Want to know how to get rid of cellulite? You’re not alone. About 80-90% of women (and around 10% of men) suffer from this skin condition to some degree, and doctors still aren’t sure what causes it [1]. Luckily, cellulite is harmless. But that doesn’t mean you have to live with it. While there is no cure for cellulite, there are a number of ways to reduce its appearance and give your skin a smoother look. Many opt for invasive treatments or harsh cosmetics to reduce cellulite, but these are tough on your body and the results don’t last. Recently, scientists have begun looking into natural ways to reduce cellulite, and the research has been pretty exciting. 

Don’t worry, we won’t get all scientific on you. We’ve listed some of the best natural remedies for cellulite below and explained the research in plain English. 

What is Cellulite?

You know what cellulite looks like—ridges and dimples that make your skin look like an orange peel. But what’s really going on in your body?

Cellulite is a condition that causes your skin to lose its elasticity and shape. It’s caused by tension in connective tissue that attaches your skin to your muscles.

Think of it like this: Your skin is connected to your muscles with thick rubber bands, and fat rests between the muscles and the skin. As fat accumulates, the rubber bands become tense, causing your skin to develop an uneven look. So, cellulite is just fat bulging out between those rubber bands.  

What Causes Cellulite? 

If cellulite is caused by fat, does having cellulite mean you’re overweight?

Not at all. While weight gain can cause cellulite, many very fit people have it too. For some, cellulite is caused by genetics. For others, it occurs when there’s a shift in the body’s fat distribution.

This is why many women develop cellulite after puberty, during pregnancy and as they age and go through menopause. These are times when hormones change the way your body stores and distributes fat. 

A poor diet can also cause cellulite—too much fat, sugar and salt can inflate fat cells and reduce hydration in the skin [1]. Luckily, improving your diet may help reduce cellulite (more on that in a minute).

Alcohol and smoking can cause cellulite and make it worse by damaging that connective tissue (rubber bands), drying out your skin and affecting your body’s fat storage [2]. So, the first thing you should do to fight cellulite is quit smoking and drink in moderation. 

How to Get Rid of Cellulite Naturally

Many women seek invasive and costly treatments for cellulite. In fact, there’s an entire industry built around anti-cellulite treatments that generates over a billion dollars a year.

Despite that, no cosmetic or surgical procedures have been found to be successful in the long term [3]. This has led many to turn to natural treatments. While they may not deliver instant results, natural cellulite remedies help your body reduce cellulite from the inside out—and they really work. Let’s look at four natural treatments. 

1. Anti-Cellulite Diet

Your diet has a big impact on the development of cellulite, and changing your diet may help to reverse it.

One study found that by eating a diet consisting of whole foods (fresh, unprocessed foods) and drinking low-sodium fluids, participants showed a significant improvement in cellulite (as well as significant weight loss) [4]. This may indicate that reducing salty foods and sodium-heavy beverages (like sodas—especially diet soda) may improve cellulite.

Another study found that following a diet with fewer carbs and more protein led to reduced weight and cellulite in women [5]. 

So, what should you eat to fight cellulite? Here’s what the research says:

• Follow a whole-food diet
• Eat fewer carbs 
• Eat more healthy proteins like fish, lean chicken, legumes, and nuts
• Reduce your salt/sodium intake
• Drink plenty of water
• Drink alcohol in moderation

2. Regular Exercise

Exercise builds muscle and reduces fat, both of which may reduce cellulite. Excess fat may be causing those rubber bands to bulge, so losing it is a good way to make cellulite less noticeable. At the same time, increasing muscle mass will tone your body and make your skin look smoother [6].

What kind of exercise should you do? Studies haven’t found that one type of exercise is better than another. Though they agree that some form of regular exercise (strength training, cardio, or both) combined with a healthy diet can reduce the severity of cellulite by improving circulation [7]. 

3. Weight Loss

Cellulite is not an indication of weight gain, but weight gain can cause cellulite. The more weight you put on, the more fat you put in between your cellulite rubber bands. This makes the appearance of ridges and dimples much more obvious.

While you won’t cure cellulite by losing weight, you can make it much less visible. Research has shown that fat molecules leave the skin when you lose weight, which may help improve cellulite [8].

However, it’s important to note that some people’s cellulite does not improve even with significant weight loss. This is why it’s recommended to practice multiple natural approaches for reducing cellulite, such as diet and exercise. 

4. Supplements for Skin Health

Your skin needs a lot of nutrition to stay healthy, and many women do not get enough of the essentials like collagen and omega-3 fatty acids.

You’ve probably heard lots of stories about the benefits of collagen, and while some are not verified by science, studies have shown that collagen can reduce cellulite. Research found that taking collagen peptide supplements had a significant impact on cellulite in women regardless of their weight [9].

Older women don’t produce nearly as much collagen as younger women, which is one reason why cellulite often develops as you age [10]. Taking a collagen supplement may make up for collagen loss and prevent age-related skin degradation.  

Omega-3 fatty acids are often overlooked when it comes to skincare, but they have a powerful role to play in the fight against cellulite.

One of the keys to reducing cellulite is improving your circulation. Poor circulation leads to decreased collagen production and bloated fat cells, which can cause cellulite or make it worse [11]. Studies have shown that omega-3 supplements improve blood flow, which is exactly what you need to stimulate collagen production and get rid of fat deposits [12].

When it comes to omega-3 supplements, DHA is often recommended for its positive effect on cellulite. 

Don’t Let Cellulite Slow You Down 

If you’ve got cellulite, don’t feel blue! You’re not alone. Almost every woman has cellulite to some degree. And about 1 in 10 men suffer from it as well.

Plus, there’s plenty you can do to give your skin back its glow. Changing your diet and starting an exercise routine are not easy tasks. But there are some simple actions you can take right now to reduce cellulite naturally:

• Cut down on alcohol and sodas
• Drink an extra glass of water per day
• Go for a walk 3 times a week
• Add DHA and collagen peptides to your supplement regimen

A few simple changes to your lifestyle could improve the appearance of cellulite in just a few months. And over time, you can make bigger changes like adding more whole foods to your diet and losing weight.

The best part is, fighting cellulite naturally will also improve your overall well-being by supporting a healthy weight and diet. You’re just weeks away from better skin and better health—naturally!