Everything You Need To Know About Why You Get Cellulite And How To Get Rid Of Cellulite.

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Articles, Fat Loss

Cellulite affects 90 percent of women and 10 percent of men.

So if you're concerned about the cottage cheese-like lumps on your butt, thighs, and/or calves, then keep reading, because today you're going to learn everything you to need to know about why you get cellulite and how to get rid of cellulite.

Why You Get Cellulite

To understand what causes cellulite, you first need to know about something called collagen. You've probably heard of collagen in reference to celebrities who get their faces injected with it to reverse the signs of aging.

Basically, collagen is a protein that helps to form the connective tissue in your tendons, ligaments and skin. If your collagen isn't formed properly or becomes damaged, then that connective tissue can become too thin or full of holes, and the fat underneath your skin can poke through in that unsightly, lumpy fashion that we affectionately refer to as cellulite.

You can think about it this way: Collagen is like a paper bag and the fat is like the groceries inside that paper bag. If the bag gets damaged, wet, or stretched too thin, all the groceries can bulge out.

And when that happens, you get cellulite.

To maintain its internal integrity, collagen needs oxygen and nutrients from blood. But with age and a concomitant decrease in estrogen levels, blood vessels in the lower body (especially in the upper calves, thighs, and butt) can begin to lose function, which decreases circulation, and in turn, the delivery of oxygen and nutrients to collagen.

In addition to age…

…tight pantyhose, tight underwear, and tight clothing can also cut off blood circulation to collagen and increase your risk for cellulite. (You hear that, Kim Kardashian?)

But if collagen gets weaker with age, then why do young women get cellulite?

While it is true that a drop in estrogen can cause weak collagen in older women, just the opposite appears to be the case in younger women.

Among younger women, excessive estrogen (also known as estrogen dominance) can occur due to eating high amounts of processed foods, soy and packaged foods.

Estrogen dominance or hormonal imbalances can also result from physical inactivity, stress, excessive caloric intake, birth control pills, pregnancy and fat deposits. So cellulite in younger women is usually not because the grocery bag is too weak, but rather because there are simply too many groceries in it.

Finally, there is also a genetic element that can influence your susceptibility to cellulite. Characteristics of specific genes have been shown to increase your chances of getting cellulite.

However, you can still control these factors to a certain extent with exercise, diet, and lifestyle modifications.

Why do Women Get Cellulite More Than Men?

First, the subcutaneous (beneath the skin) fat in women is structured differently than in men, and is more uneven and irregular. Second, men and women both have alpha and beta receptors. Basically, beta receptors are responsible for assisting with breaking down fat, and alpha receptors are responsible for producing more fat. Compared to men, women have a much higher ratio of alpha receptors to beta receptors (about 10 times higher)!

Estrogen receptor-alpha and beta are differentially distributed, expressed and activated in the fetal genital tubercle

In addition, estrogen levels can increase propensity to build fat in younger women – plus women simply have more estrogen than men.

If you're a woman reading this article, you may be getting depressed about what seems to be an unavoidable guarantee of getting cellulite. But lots of women don't get cellulite, or are able to get rid of the stuff they've already got.

So we turn now to the most important question is: How do we get rid of cellulite or avoid getting it in the first place?

How To Get Rid of Cellulite

From cellulite-reducing lotions to laser-light machines, nearly every method that exists out there for eliminating or reducing cellulite is based on one of two principles:

1) strengthen connective tissue


2) decrease fat

Let's look at both.

In “How to Tighten Loose Skin After Weight Loss,” I wrote that different layers of your skin have different types of cells, with the cells on the outer part of your skin (the epidermis) being constantly lost and replaced with new cells, while cells on the inner part of the skin are more permanent.

These inner layers of the skin are comprised of elastic connective tissues, fibers, and blood vessels. If these supporting layers are weak or compromised, fat can poke through and you get the result of cellulite.

So what can strengthen the connective tissue of your inner skin so that fat is less likely to come through?

Here are four tips for strengthening connective tissue to reduce cellulite formation:

  1. Exercise. Exercise improves blood flow to connective tissue and strengthens the muscles that help tighten and support skin. To focus on getting rid of cellulite in one area, do a workout such as the one described in “How to Lose Fat In One Body Part.”
  2. Creams. Aloe vera, hyaluronic acid, yeast extract, soy protein, vitamin C, vitamin E, and vitamin A can help to hydrate skin and increase collagen and elastin formation — and are the primary ingredients of popular herbal formula skin tightening creams. Just be careful with these creams, as many can irritate your skin and cause hives or rashes, and may also contain caffeine for circulation, which can also give you jitters and insomnia.
  3. Nutrition. By regularly eating protein-rich foods such as fish, nuts, seeds, yogurt, beef, or dairy, you can get a higher dietary supply of collagen and elastin forming components, which help strengthen connective tissue. Staying hydrated each day will also assist your skin's elasticity and help your connective tissue stay healthy and supple.
  4. Circulation. Avoid tight clothing and tight underwear, especially around areas where you tend to form cellulite or you don't want to get cellulite. A medical laser treatment might also improve circulation, but may not be much better than simply getting a regular massage to enhance circulation. Radio frequency, vibration, and ultrasound are other examples of fancy, expensive methods to improve circulation. Although doctors who profit from such treatments probably don't want to hear this, just as much circulation may be able to be achieved through regular exercise and massage.

Besides strengthening connective tissue, the other way of getting rid of cellulite is to decrease your overall fat stores. These four fat-fighting tips will probably be familiar. That's because they really work:

  1. Exercise. In The Best Workout For Fat Loss, I explain the ideal workout to combine connective tissue strengthening and fat loss, which can significantly reduce the appearance of cellulite.
  2. Nutrition. High sugar and high calorie foods, and foods with lots of the nasty Ps (packaging, processing, or preservatives) can increase your potential for fat formation. It's easiest to keep fat at bay when you focus on simply reducing your overall intake of any of these, in favor of dark leafy greens, moderate amounts of protein, and lots of healthy fats.
  3. Liposuction. One popular method for reducing fat is to simply get it sucked out. Unfortunately, this doesn't mean that you won't put the fat back on. Liposuction can also cause unsightly dimples where the cellulite used to be.
  4. Injections. Injections of pharmacological drugs are designed to cause destruction of fat cell membranes. Some countries do not even approve this method, since it is not well researched and may be risky, and I personally wouldn't recommend injecting cell membrane destroying compounds into your body.

There are certainly other complex cellulite reduction methods, but most are simply combinations of the methods described above. For example, “SmoothShapes” is one popular machine that combines massaging rollers with laser light, and “VeloSmooth” combines infrared light, radiofrequency, and massage.

Similar to other methods described in this article, these fancy and expensive machines are simply designed to improve circulation – which you can achieve by leading an active, healthy lifestyle, and getting massages.


-You get cellulite from a combination of weak connective tissue and excessive fat stores.

-You get rid of cellulite by strengthening connective tissue, increasing circulation, burning fat, and making dietary and lifestyle modifications to keep fat from getting stored.

-Most expensive cellulite reduction machines or techniques aren't doing much you can't accomplish yourself by improving circulation and strengthening connective tissue.


For more cellulite reducing tips, you should grab my book “Get-Fit Guy's Guide to Achieving Your Ideal Body — A Workout Plan for Your Unique Shape“. It will be published by St. Martin's Press on May 8, 2012.

Questions, comments, or feedback about why you get cellulite or how to get rid cellulite? Leave your thoughts below!

Ask Ben a Podcast Question

38 thoughts on “Everything You Need To Know About Why You Get Cellulite And How To Get Rid Of Cellulite.

  1. Alicia says:

    Are there any health risks or EMF concerns with the more expensive radiofrequency treatment methods?

  2. click here says:

    I know this website gives quality depending articles or reviews and extra material,
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  3. Amy84 says:

    Honestly, cellulite was a big issue, but the dermalMD cream has really helped my legs and belly to lose it. Kinda sticky but quality product, too!

  4. MJ says:

    Any thoughts on gotu kola? It was mentioned by the great and powerful Charles Poliquin on his Tim Ferris podcast appearance as the only way he knows to remove stretched out skin, aside from surgery.

  5. Jonathan says:

    I use Dermalmd cellulite serum on my legs. I do not have a bad cellulite problem and I am hoping this serum will keep it that way. Use very little at a time, it spreads easily.

  6. Paula says:

    I had read glucosamine supplements can be helpful in reducing cellulite. Do you know anything about this? Also what about derma rolling? I’m really struggling with cellulite. I live in Australia so very hot summers but there’s no way I could wear shorts with my legs the way they are. its starting to take over my life. I’m not overweight, pretty slim but I do seem to store fat in my legs rather than anywhere else on my body. It’s so depressing. I workout everyday (yoga, weights, HIIT) and eat a low carb diet.

    1. Haven't heard of that, but have you seen this article yet? https://bengreenfieldfitness.com/article/fat-loss…

  7. Cynthia Coleman says:

    I have searched and searched for a product that would help get rid of my cellulite in my thighs and butt. I assumed there was no magic potion to help. I was so wrong. Dermalmd cellulite serum is absolutely amazing! After only a few uses, the appearance of cellulite has minimized drastically. I wish I would have taken a picture. BUT not only does this serum help with the appearance, I was actually having a bit of pain from my cellulite recently and this product takes that pain away. It works, it works, it works!!

  8. jobopenings says:

    Oh my goodness! Incredible article dude! Thank you, However I am going through problems with your RSS.

    I don’t know why I can’t subscribe to it. Is there anyone else

    having the same RSS issues? Anyone that knows the solution can you kindly respond?


  9. Issey says:

    I’ve used several anti-cellulite creams in the past. I’ve been using dermalmd cellulite serum for 2 months now. My skin is smoother and a bit more firm. I believe the cellulite on my thighs, butt and stomach has been visibly reduce. Dermalmd cellulite serum doesn’t eliminate cellulite but I’m happy with the reduction in its appearance.

  10. Rhianna says:

    Gosh, I make my own bone broth and use about a half gallon weekly, add grass fed gelatin to lots of recipes, dryland training, hiking, bicycling, ecstatic dance, etc) 6 days per week, sleep well, maintain a healthy weight, a healthy diet including animal protein, but at age 50, my skin has a more dimpled appearance than ever before. As I am having a grateful, relatively easy ride through peri-menopause, I have decided that I can live with the changes just as long as I am happy and healthy. If my cellulite bothers someone, they can look the other way…I aspire to wear a two piece swimsuit for the rest of my life, or nothing at all at nude beaches, because I love the sun and the water! Cellulite won’t stop me from being, giving and receiving love and happiness. Why is cellulite considered unattractive and unwanted anyways? Who is with me on this?

    1. Rhianna says:

      Bad editing, but I exercise six days of week, including masters swimming, barre, weight training as well as the other things mentioned above.

  11. Helen says:

    Really helpful tips about reducing cellulite. I think food and physical activity play key role in the process.

  12. Sophie says:

    Very helpful article.

    I know one such product named as Cellmaxa a Solvaderm product. It shrinks and reduces the volume of subcutaneous fat cells that cause skin to take on an irregular, pitted, or dimpled appearance, which is also on your budget.

  13. Lis says:

    Links to exercises are not working

  14. donni says:

    If you look at cellulite, the fat that is usually smooth has little pockets where it’s uneven, making it look bumpy. You need to find a cream that has “plumping” agents. I use the Somaluxe Organic Firming Lotion, which has hyaluronic acid, caffeine, CoQ10 and all these other plumping agents. I noticed my cellulite got smoother in one week

  15. Jannet Dayrit says:

    I used DermalMD Cellulite Cream last year for about 5 months, it works great. You will see results within less than 2 weeks but it must be used 2x’s per day. I work in fitness industry so obviously I exercise frequently and eat well, even with all that some cellulite still makes its self known. I’m not gonna say that it gets rid of it 100% but it comes very close and is by far the best topical cream I have come across. I recommend using it with a cellulite brush daily as well for even better results. A little bit goes a long way especially if your skin is moist.

  16. Celestial says:

    I started ingesting fresh local royal jelly in the paste form (literally about 1/16 tsp per day) and my skin has changed a lot. I’m 43 years old and not full of cellulite, but I see a difference in my skin after 30 days. It also helps hormones, and I can feel that happening. Also, I personally wouldn’t recommend protein … humans are not physically designed to metabolize protein, however, we are designed for the amino acids which in turn CREATE what we need to build muscles, etc. Give it 10 years or so and hopefully, the protein myth will go out the window. Proteins cause our system to go out of balance on the PH level and be acidic and acidicdosis is what leads to all our health problems. Research it yourself and you will soon be on the realization that most “food” out there is not productive for our bodies. Cut out grains, dairy, meats, and all cooked food and go back to eating what our bodies were designed to metabolize. Most people can’t eat fresh food b/c it’s not available and that is what lead humans to eating improperly in the first place.

  17. macyadams1 says:

    Hey, I've had cellulite issue my whole life just wanted to share about this skin tightening product at http://www.fontaineminerals.com/skin-tightening.htm. that helped me alot.

  18. musclegeek says:

    Contradicting points?

    "Among younger women, excessive estrogen (also known as estrogen dominance) can occur due to eating high amounts of processed foods, soy and packaged foods."

    "Aloe vera, hyaluronic acid, yeast extract, soy protein, vitamin C, vitamin E, and vitamin A can help to hydrate skin and increase collagen"

    So soy is bad, then it's good? It's probably just best to avoid it.

    1. Topical soy is different than oral. Basically it may inhibit matrix metallo-proteinases, which are enzymes that break down the network of protein that make up the skin’s support layer.

  19. Lara says:

    Great info and suggestions. One thing to mention though; once you've developed significant cellulite it takes a looooong time to shift it. It takes a persistent, disciplined effort and I suspect once you're in your 30's (and beyond) it might be almost impossible to shift it completely, although the appearance of it can be significantly reduced. I'm 34, I have had one child and over the last year I've lost 17kg (37.4 lbs). I am now very lean with excellent muscle definition. Although a year ago I was clearly overweight (I had cellulite on my back and arms) my physique is now definitely closer to that of an athlete. I achieve this through HIIT (running and bike sprints), resistance and weight/bodyweight training (all without a gym or any expensive equipment). I do one of these things most days of the week. However, I still have cellulite. It isn't significant, but it's there. If I run my hand down my thighs I can clearly see the ripples, and it's still visible under certain light. My friends would crucify me to hear me say this (I'm a lot leaner than any of them) but it's nonetheless true. I'm curious to know whether this will correct itself with persistent training over several years, but if it doesn't it serves as a constant reminder to me, never ever to let myself go again. Thanks Ben, great post :)

    1. Good points, Lara! Thanks for the info…because of your hard work, I'll bet you're one of the only people that notices those ripples.

    2. DeeSweet says:

      You need to supplement with Amino Sculpt Liquid Collagen. No matter how much you exercise and eat right, you will not get rid of it unless you take Collagen.

  20. jojo says:

    Great article. A few years ago I wouldn’t have believed it. I firmly believed that once you have cellulite that’s it for life. Last year though I worked with a trainer to try & achieve a challenge I set myself, to go in a body building bikini show at age 40. I knew the fear of the stage would scare me into total compliance and it did. Just before the actual show I thought I’d treat myself to one vela shape treatment. I went and the lady said I had no cellulite or pre-cellulite! She didn’t believe me that I used to have handfuls of the stuff & had stopped wearing shorts for a few years!! So I know for sure good diet and exercise really work.

    1. Yes, no spendy machines required.;)

  21. heather says:

    Good article. Please can you tell me why in your suggestion of protein intake you specifically mention beef and not pork. I was a veggie for many years. Then I started with fish and chicken ten years ago and more recently I eat pork but I would never eat beef. Is there anythin you have against pork?

    1. I don't have anything against pork, but beef is better for B12, iron and zinc, and does a better job in enhancing absorption of iron in plant foods. Beef is also higher in fat and cholesterols, so you get higher amounts of conjugated linoleic acid, testosterone precursors, etc.

      You should read "The Vegetarian Myth".

      1. Rux says:

        Thank goodness for people who try to bust the vegetarian myth! I think I have a passion for reading articles that demystify all sorts of topics on health and fitness. I have to admit that even though I don't deal with cellulite all that often, I do tend to read all sorts of articles on the topic, maybe even blog about them myself.

        I don't know if this is the best source of inspiration but I think they at least try to give some basic good advise:

  22. connermid says:

    Great post – thanks!

    The World's Healthiest Foods website has a useful list of foods to increase collagen/prevent collagen brakdown here: http://www.whfoods.com/genpage.php?tname=fightdz&….

    Question: would meat/bone broth made with cartilaginous bits like beef knuckles, ham hocks, chicken feet, lamb necks etc. promote collagen production?

    1. Yes, bone broth is *excellent* for collagen and connective tissue strength. Thanks for the link too, Conner.

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