Which would you rather do to remove cellulite from your hips and thighs; buy high-priced ointments, pay an expensive doctor for liposuction treatments, or eat cellulite-fighting foods and do five simple exercises three times a week at home? And, most of the time the creams and liposuction usually result in an unsatisfactory outcome. In some cases the liposuction can even make the skin look worse.

There are numerous factors that result in the growth of cellulite. The most common are gender, genetics, hormone fluctuations, retaining water, diet, plus the natural flexibility of the skin.

Cellulite is the unsightly dimply overall look of the skin. It's attributed to deposits of excess fatty tissue which gather inside the skin's connective structure. Not like other body fat, cellulite will dimple as well as pucker the epidermis since it collects just below the skin.

Men normally do not get cellulite, but it's estimated that roughly 90-percent of women at any age can develop cellulite. So what can you do and can you get rid of cellulite?

There are several things you can do to either help the overall look of the area that has cellulite, or perhaps remove it entirely. The main factors that help to reduce cellulite are;

• keeping the estrogen levels low which helps to keep the body's hormone levels stable,
• improving circulation of the blood,
• reducing water retention,
• eliminating food items from your diet that contribute to cellulite, and
• eating food items that help to reduce cellulite.

Five Simple Exercises

A workout routine can aid in achieving a firm, smooth look that will help the overall appearance of the cellulite areas. Let's focus on a number of useful physical exercises to get rid of cellulite. These kinds of physical exercises can be carried out in a mere 20 minutes each day, three times a week if possible. The exercises should concentrate on the tummy, hips and thighs.

1. Begin with a heart warm-up for two minutes to increase blood flow. This can be a mix of moderately paced walking, climbing stairs, as well as cycling; either indoors or outside. Gradually increase the tempo while increasing the intensity for eight minutes. Finally, slow down you pace with a two minutes cool down.
2. Next, work with a bit of resistance training by doing a set of repetitions using a weight that's just heavy enough to work the muscles, but not too heavy making the exercise difficult. Perform each of the following exercises for 10 to 15 repetitions: the dumbbell squat, lunges, advanced step-up, scissors press, and inner thigh squeeze. As your strength increases over time, increase the challenge by holding the repetitions for a longer period of time.
3. It is crucial after each strength training exercise to stretch each muscle worked in the exercise for 20 seconds. Then, move onto the next resistance training exercise. When you have completed the entire exercise routine, stretch your body by doing a butterfly stretch.

Remember, exercising to get rid of cellulite is only the beginning in your lifestyle change. Eating properly, maintaining a healthy weight and exercising to improve circulation will also go a long way towards that goal.

Beneficial Foods In The Battle Against Cellulite

Sustaining a healthy level of estrogen is significant in your fight against cellulite. Too much estrogen can easily boost the advancement of fatty tissue. Estrogen softens fibrous muscle, along with damaging the connective muscle where fat accumulates.

The amount of estrogen in your body can be increased by foods you may not even suspect, such as coffee and other drinks containing caffeine. Caffeine can raise the levels of estrogen by up to 70-percent. Other culprits that raise estrogen levels include all cooking oils, except coconut oil and anything that contains non- fermented soy.

In your goal to keep your hormones in balance there are foods that help to keep your estrogen level low. Foods that are rich in fiber and rich in sulfur, along with organic foods, can help you maintain a safe level of estrogen.

Adding ground flaxseed to your diet is still a good way to control estrogen levels, even though flax itself is considered to be a phytoestrogen. Lignans found in flax contain anti-estrogen properties, which cancels out the phytoestrogen. Flax, however, only works in its original form. If pressed into an oil flax tends to lose these anti-estrogen properties. Other cellulite healthy items you can add to your menu include chia seeds, which are high in fiber; quinoa and sulfur rich foods such as cabbage, broccoli, cauliflower, watercress, hemp seeds, onions, pumpkin seeds, radishes, kale, Brussels sprouts, and spirulina.

Reduce Water Retention

Chronic water retention is another factor that contributes to cellulite development. You can help reduce it and improve the appearance of cellulite by eating foods rich in antioxidants, flavonoids and phytonutrients; that are high in protein, and Omega-3. Avoiding trans fats, saturated fats, sugar, and unnecessary chemical exposure or medications will help in the battle against cellulite.

You can read more on this subject and access self-help programs at my blog Cellulite Tips and Tricks.