How to Reduce Cellulite According to Experts

Cellulite is a natural skin condition that affects most women and some men. According to experts, 80–90% of women experience cellulite after puberty. Although harmless, it can affect body confidence. The good news is that there are ways to reduce its appearance.

We explore evidence-based insights on how to reduce cellulite, drawing on medical research, dermatologists’ advice, and clinical studies. We focus on safe, effective methods that South Africans can consider, from lifestyle changes to professional treatments.

What Causes Cellulite?

Cellulite occurs when fat deposits push through connective tissue beneath the skin. This creates the familiar dimpled or “orange peel” look, often on thighs, buttocks, and hips.

The condition is influenced by:

• Genetics
• Hormones
• Skin thickness
• Lifestyle factors

There isn’t a proven method to permanently remove or reverse the skin condition. But there are some ways to temporarily minimise its appearance.

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How to Reduce Cellulite: Lifestyle Approaches

Exercise for Stronger Muscles

Regular exercise improves circulation and strengthens muscles, which may reduce the visibility of cellulite. Strength training combined with cardio supports fat loss and skin firmness.

Squats, lunges, and resistance band workouts are particularly effective for thighs and buttocks. According to ScienceAlert, exercise does not cure cellulite but helps with tone and appearance.

A Balanced, Nutrient-Rich Diet

A healthy diet supports skin elasticity and reduces fat storage. Focus on:

• Whole grains, fruits, and vegetables
• Lean proteins
• Omega-3 fatty acids
• Limited processed foods and refined sugars

Maintaining a healthy weight prevents fat cells from expanding, which can make cellulite worse.

Hydration and Skin Health

Drinking enough water improves skin texture and may reduce lumpiness. Well-hydrated skin looks firmer and smoother. Dermatologists also recommend moisturisers with antioxidants and retinol to improve elasticity.

Do Topical Creams Work?

Many creams claim to reduce cellulite. Some provide short-term improvements, especially those with caffeine or retinol.

A clinical review published in Aesthetic Surgery Journal found that topical agents may improve skin elasticity and smoothness when used consistently.

However, experts warn that results vary and creams cannot fully eliminate cellulite. They work best when combined with exercise and healthy eating.

Massage and Manual Therapies

Massage and lymphatic drainage may temporarily reduce cellulite by improving circulation and reducing fluid retention. Foam rolling and dry brushing can also improve blood flow.

These methods may smooth the skin temporarily, but do not offer long-term results. The Mayo Clinic explains that massage “may improve the appearance of skin, but results are typically short-lived”.

Non-Invasive Medical Treatments

Laser and Radiofrequency

Laser and radiofrequency devices heat tissue beneath the skin, improving collagen production and tightening the skin. These treatments can produce visible improvements in cellulite reduction.

Ultrasound

Ultrasound therapy targets fat pockets and may smooth out uneven skin. It is non-invasive and typically requires several sessions.

Subcision

Subcision is a minimally invasive treatment where a needle releases fibrous bands beneath the skin. According to a study in Plastic and Reconstructive Surgery, subcision produced significant improvements in cellulite severity.

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Injectable Treatments

One of the most promising treatments is Collagenase Clostridium Histolyticum-aaes (CCH-aaes). This enzyme targets and breaks down fibrous septae, reducing dimpling.

In phase-3 clinical trials, women who received CCH-aaes experienced significant improvements compared with placebo.

Can Cellulite Be Permanently Removed?

Experts agree there is currently no permanent cure. As Essence quoted a dermatologist: “No current treatments will remove it one hundred percent.”

Most methods require maintenance, and results vary by skin type, age, and severity. Patients should manage expectations and seek safe, evidence-based care.

Choosing the Right Approach

The best treatment depends on severity, budget, and goals. Dermatologists often recommend:

• Mild cellulite: Lifestyle changes and topical treatments.
• Moderate cellulite: Non-invasive therapies like laser or ultrasound.
• Severe cellulite: Subcision or injectables.

A consultation with a qualified dermatologist ensures safe and tailored care.

Myths About Cellulite

Several myths circulate online. Let’s set the record straight:

• Myth: Only overweight people have cellulite.
   Fact: Even slim individuals can have cellulite due to genetics and skin structure.
• Myth: Drinking water alone removes cellulite.
   Fact: Hydration improves skin health but cannot remove cellulite.
• Myth: Expensive creams offer permanent cures.
   Fact: Most topical products only offer temporary benefits.

The South African Context

In South Africa, access to cellulite treatments is growing, especially in urban areas like Gauteng. Aesthetic clinics offer laser therapy, subcision, and injectable treatments.

However, costs can be high. Lifestyle measures such as exercise and diet remain the most affordable and sustainable ways for South Africans to manage cellulite.

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Cellulite is natural, common, and not a medical concern. Still, many want smoother skin and improved confidence.

The key takeaway is that while you cannot eliminate cellulite completely, you can reduce its appearance. Combining exercise, healthy eating, skincare, and medical treatments offers the best results.

As the Cleveland Clinic reminds us: “There isn’t a proven method to permanently remove cellulite, but there are effective ways to minimise it.”

For South Africans, a balanced approach that includes lifestyle habits and professional guidance is the most practical solution.