By Nikki Ternay
What is Cellulite?
First off I want to start normalizing cellulite.
When I was dancing professionally, I was about 98 pounds at one point and I STILL had cellulite on the back of my thighs! Can you imagine how unhealthily lean I would have had to have been in order for that cellulite to go????
Can we just start normalizing cellulite?!
This dimpled appearance of the skin …Contrary to popular opinion, it’s not a flaw or something to be ashamed of. Cellulite is a natural occurrence where fat deposits push through the connective tissue beneath the skin, resulting in a dimpled or lumpy appearance, typically on the thighs, buttocks, and hips.
I want you to imagine there are these fibrous columns that have a cheese cloth look. This fibrous tissue is between the muscle and the skin which supports and holds your body fat. When your body fat increases and this structure no longer can contain the body fat, it starts to push out between the fibers pushing up against the skin. Hence the dimpling effect which we call cellulite.
Depending on where you store your primary body fat will determine where you have cellulite. If you hold your primary fat storages in your tush and hips, you will probably see cellulite there first. PLUS if you are sitting a lot this will contribute to the breakdown of the fibers making them weaker and not able to contain the body fat as well. If you’re overweight, you may also observe cellulite in other areas where there’s an increase in body fat accumulation. This can further increase the appearance of cellulite in those regions.
When you think of your body and gaining body fat…look at those fat storages like this …once that one area becomes “filled” your body will look for other areas to deposit body fat hence going to your secondary, third etc body fat storage areas – it will fill out your whole body. So there will be a distribution of body fat all over your body – this is why you cannot target one area to reduce body fat. You have to lose it all over and I hate to tell you this but the primary fat storage area is the LAST to go. This is why I was 98 lbs and still had cellulite on my tush and upper back of thighs.
Genetics do play a role in this but do not let this stop you..
The Pursuit of Perfection
In a culture that glorifies perfection, it’s no wonder why we women feel pressured to strive for an idealized image of beauty. The quest for flawless skin and a perfectly toned body can drive… especially you Type A high-achieve women…to take extreme measures, from fad diets to invasive cosmetic procedures. The desire to make cellulite disappear is just one aspect of this relentless pursuit of perfection.
Genetics and Cellulite
Genetic Predisposition
Research suggests that genetics play a significant role in determining an individual’s susceptibility to cellulite. If your parents or close relatives have cellulite, you may be more likely to develop it as well. Genetic factors can influence aspects such as skin structure, fat distribution, and connective tissue composition, all of which contribute to the formation of cellulite.
Skin Thickness and Elasticity
Genetic variations can affect the thickness and elasticity of the skin, which in turn influence the appearance of cellulite. Women tend to have thinner skin with reduced elasticity which may be more prone to cellulite formation, as it is less able to conceal underlying fat deposits in the connective tissue.
Fat Distribution Patterns
Genetics also play a role in determining how and where your body stores fat. Individuals with a genetic predisposition to store fat in specific areas, such as the thighs, buttocks, and hips, may be more likely to develop cellulite in these regions. Additionally, differences in fat cell size and distribution can contribute to the uneven appearance of cellulite.
Connective Tissue Structure
The structure and strength of the connective tissue fibers in the skin are influenced by genetic factors. Weak or irregularly arranged connective tissue fibers may be less effective at supporting the skin and underlying fat tissue, leading to the characteristic dimpling associated with cellulite.
Embracing Cellulite: It’s All About Mindset
Where did we pick up the idea that cellulite is something we need to hide?
There are many fit and healthy women, myself included, that have cellulite. Instead of focusing on the external, what we physically look like, how about we look at this…
Is your body healthy??
You do not need a scale to tell you if you are overweight. Stop shaming yourself and get the help you need to get that leaner body in a healthy, sustainable way. If you are overweight, what is stopping you from changing and being the healthiest version of yourself??
Is Your Mindset Healthy?
You may already have a lean body with some cellulite but are you constantly obsessing over every little thing you eat or do?? That is not mentally healthy. What I have found working with women who have a lean body or 10-15 pounds to lose is that they are constantly feeling like they have to stay ahead of the game, punish themselves if they over eat and are stressed out they can’t maintain this body. And the women who are overweight are constantly shaming themselves for giving into food and feeling helpless like it’ll never happen for you.
I teach my clients to go from the inside out.
This is why mindset is so vital.
I can give you the EXACT steps on how to lose weight but it’s the mindset work that gels those steps and creates a sustainable lean body that is able to enjoy food and activities…and a body you love!
So ask yourself what do you think about your cellulite? Why are you afraid of being judged?
If “it’s yucky”…”unsightly”…something along the lines of Quasimodo and you should be kept in a tower never to show that part of your body ever…then you have some deep mind work to do.
What if you were wrong? What if it was okay to show your cellulite?
As I say this I want to be completely transparent…I have cellulite and I am not at this point of wearing bikini bathing suit bottoms exposing my own cellulite…I say this so you know you are not alone. But this is the work. The mindset work of why do we care so much about being judged or feeling unaccepted?? You expose your elbows…why is that body part different from the cellulite area??
So first let’s work on discovering what is really going on with your cellulite because it is not about the cellulite it is about something deeper…for me it’s about being judged. Growing up in the ballet world, you were judged before you ever did a dance step. They judged you on your appearance. Now that I am still being an example of health and fitness for 40 plus women…and now that I am 51…yes there is still some fear of me being judged by you all. But the more I work on me (because I am my 1st client) the easier it becomes to break through these barriers we all create in our minds.
FIRST is the mindset and next are the practical strategies to reducing cellulite…which I AM going to give you but again like I say about weight loss it is not about the food and the exercises it is always FIRST about the mindset and what is going on between your ears….okay so I hope that is super clear…and now for some strategies….
Strategies to Reducing Cellulite
- Again FIRST comes setting your mindset up for success! (If you want help with this I am your woman!!)
- In order to reduce cellulite you must reduce your body fat.This means you will need to lose weight in order to reduce those cellulite areas and as I said before your primary fat storage will be the last to go. How do you know where your primary fat storage is?? Generally it is that one area you complain about first…typically tush and thighs…women who carry their primary fat storage in your stomach tend to not see cellulite until the body fat percentage has significantly increased. These are the ladies who typically have super skinny legs and a larger belly (apple shape). The pear shaped ladies you will see it first in your butt and thighs.
- Eat foods that nourish you. This does not mean that you can never have sugar or carbs ever again. You know what foods light up your BODY (NOT what lights up your brain – there is a HUGE difference).
- Move your body. Do activities you love to do! Go for a walk. Line dance. Go shopping!!
- Lift somewhat heavier things or add some resistance training to your daily movement routine. This could be as simple as doing some push ups on your counter waiting for dinner to heat up.
- There are some products out there that claim to tighten up those cellulite areas but what I have found is that it is a temporary fix if it even does work.
The Wrap Up
1. Let’s normalize cellulite. Cellulite is a natural occurrence where fat deposits push through the connective tissue beneath the skin, resulting in a dimpled or lumpy appearance, typically on the thighs, buttocks, and hips. Pretty much we all have this!
2. Understanding the cause. Cellulite development is influenced by factors such as fat distribution patterns, prolonged sitting weakening connective tissue fibers, and genetic predisposition to store fat in specific areas.
3. Your cellulite genetics. Genetic factors play a significant role in determining an individual’s susceptibility to cellulite, affecting aspects such as skin structure, fat distribution, and connective tissue composition.
4. Mindset is key. Mindset is vital in managing not just cellulite but how you look at your body. Overcoming negative perceptions and embracing self-acceptance is crucial for a healthy body image and overall well-being and acceptance does not mean DO NOT CHANGE IT. You can be at peace with your body and still want more.
5. Practical solutions for cellulite reduction. To reduce cellulite, focus on overall fat loss through healthy eating, regular movement, and resistance training. While certain products may offer temporary solutions, sustainable results require a holistic approach to health and wellness.
I want to leave you with this thought…
Embracing our bodies, including our cellulite, is not just about physical appearance. It’s about cultivating a mindset of self-love and acceptance.
Remember, your worth is not defined by how your body looks, you are worthy because you came onto this planet. Because you are the only you there is. Show yourself and your body kindness and compassion. Your body is your permanent partner on this life journey. Honor it, move it, and fuel it with love—it’s the only body you’ve got.
Nikki Ternay
I am the person to call when you want to lose weight for the last time while still eating your favorite foods!
Mindset Weight Loss Coach, Weight Management Specialist, Certified Personal Trainer, Behavior Coach, Health Coach, Physical Therapist Assistant, Fitness Nutrition Specialist, 2 x TEDx Speaker, Podcast Host of “Weight Loss For Women Over 40”, Author
