You may start to notice cellulite — the puckered and dimpled skin that shows up most commonly on thighs, hips and buttocks — as you age.
“We know that age, genetics and lifestyle can predispose you to cellulite,” says dermatologist Shilpi Khetarpal, MD. Sex plays a role, too: Women are much more likely than men to experience cellulite.
Wondering how to get rid of cellulite? There’s no proven method that can permanently remove or reverse this skin condition. But there are some steps you can take to temporarily minimize its appearance.
What is Cellulite and How Does it Form?
Cellulite is the dimpled or puckered appearance of skin that most often develops on the thighs, hips and buttocks. It isn’t a disease or a sign that something is wrong. It develops because of the way fat, skin and connective tissue are arranged beneath the surface of the skin.
Fibrous bands of connective tissue run beneath the skin, attaching it to deeper tissue. Fat cells sit between those bands.
As fat pushes upward toward the skin, the connective bands continue to pull downward in certain spots. That push-and-pull effect creates the uneven surface and dimples we recognize as cellulite.
Think of a tufted cushion or mattress. Some areas are pulled downward by buttons while the padding between them bulges upward. Something similar happens beneath skin affected by cellulite.
Women are more likely to develop cellulite partly because their fat and connective tissue are arranged differently than men’s. Genetics, hormones, age and changes in skin thickness and elasticity can also affect how noticeable cellulite becomes.
And cellulite isn’t simply caused by being overweight. People of all body sizes — including people who are thin and physically fit — can have it. Extra body fat may make cellulite more noticeable, but losing weight doesn’t necessarily make it disappear.
5 Ways to Help Reduce Cellulite
People of all shapes and sizes can have cellulite. While there’s nothing you can do to completely prevent or permanently get rid of it, there are things that might help limit it or lessen its appearance.
1. Exercise regularly
A sedentary lifestyle, where you sit a lot, can contribute to the formation or appearance of cellulite. Dr. Khetarpal suggests regular exercise, such as:
- Running
- Cycling
- Resistance training
“Exercise can increase your overall muscle mass and improve blood flow, both of which can help with the appearance of cellulite,” she notes.
Building muscle can also make the skin over areas such as the thighs and buttocks appear firmer and smoother.
2. Follow a healthy diet
Certain eating habits can increase your chances of developing or worsening the appearance of cellulite, including eating a lot of ultra-processed foods high in fat, salt and refined sugars.
On the other hand, focusing on whole foods, good hydration and foods rich in antioxidants may help:
- Boost collagen
- Combat inflammation
- Improve circulation
Focus on a well-balanced diet that includes fruits, vegetables, lean protein and whole grains.
3. Skip the so-called cellulite creams
There’s no scientific evidence that caffeine creams, retinol or other topical treatments can permanently reduce cellulite.
Some creams may temporarily change the appearance of the skin, but they don’t eliminate the fibrous bands beneath the surface that contribute to cellulite.
Plus, some products have been found to contain ingredients that can cause allergic reactions or a racing heart.
“Use caution if you decide to try them,” Dr. Khetarpal urges.
4. Be wary of spa or at-home treatments
There are plenty of claims that certain treatments can get rid of cellulite, including:
- Dry brushing
- Cupping
- Massage
- Massage guns
- Foam rollers
But Dr. Khetarpal says there’s no scientific evidence that these treatments provide lasting results.
“Most at-home therapies and spa treatments only diminish the dimples for several hours after treatment,” she notes. “Any improvements you may see won’t last long.”
Massage and similar treatments may temporarily improve circulation or move fluid beneath the skin, making dimpling appear less noticeable for a short time. But they don’t permanently change the connective bands that create cellulite.
5. Ask your doctor about in-office treatments
Your healthcare provider may recommend procedures that can reduce the appearance of cellulite for longer periods. Some treatments specifically target the fibrous bands beneath the skin that cause the dimpling.
Acoustic wave therapy
Acoustic wave therapy is a noninvasive treatment that uses high-frequency, low-intensity sound waves.
The treatment is also approved by the U.S. Food and Drug Administration to help reduce the appearance of cellulite.
In one study, nearly 90% of people who underwent acoustic wave therapy for moderate or severe cellulite said they were satisfied with the results.
Laser treatments
The FDA has approved a procedure called Cellulaze®, which uses a laser to target the tight bands of connective tissue under the skin that contribute to cellulite.
Those bands are important because they are part of what creates the dimples in the first place.
Think again about a snagged thread on a sweater. When one thread pulls too tightly, it creates a dent in the surface. The connective bands beneath skin affected by cellulite can have a similar effect.
“Laser treatment for cellulite is minimally invasive and aims to eliminate the fibrous cords that pull down on the skin,” Dr. Khetarpal explains.
Studies have shown that the improvement may last a year or longer.
Subcision
Cellfina® is another treatment that targets the fibrous bands beneath the skin.
During the procedure, a provider inserts a small needling device under the skin to break or release the cords of connective tissue.
Once those tight bands are released, the skin above them can appear smoother.
Results may last up to two years.
Vacuum-assisted precise tissue release
This treatment is another way of targeting the fibrous bands beneath the skin.
A provider uses a small needling device to release the bands while a specialized vacuum helps stabilize and precisely target the area being treated.
Bottom Line
There’s no magic solution that can make cellulite disappear permanently.
Once cellulite develops, it can be difficult to eliminate because the dimples are caused by structures beneath the skin, not simply by fat sitting on top of it.
Exercise, a healthy diet and maintaining muscle tone may help make cellulite less noticeable, but even healthy, active people can have it.
For people considering longer-lasting treatments, it’s important to understand that many of the most effective procedures work by releasing or disrupting the fibrous connective bands that pull the skin downward.
“There are minimally invasive options to treat cellulite that you can discuss with your provider,” Dr. Khetarpal says. “But for optimal results, it’s best to exercise regularly and maintain a healthy BMI.”