Cellulite Is Normal: What You Need To Know

For many people, especially women, cellulite can cause insecurity and discomfort. Cellulite can catch the eye, whether in a swimsuit, in a more intimate setting, or when taking a moment to observe your body in the mirror. The truth is that cellulite is completely normal. As our bodies change over time, so does the way it appears. Today, we often see images altered to create an unattainable image of the body. Yet, 80-90% of women have cellulite in some part of their bodies. Even though the media, including social media postings, may not portray cellulite as common, it is more typical than not. It can be difficult to keep a critical eye when looking at imagery put in front of us, but it’s crucial in maintaining a healthy relationship with your own body. 

At times, it may feel vulnerable to ask questions about cellulite or speak about body insecurities in general. To understand how and why cellulite appears on the skin's surface and why it affects women more than men, it’s important to look at what causes it—having a deeper understanding of how our bodies function can weaken insecurities and help you discover when something is worth bringing up to a doctor.

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Cellulite: Is it normal?

Many risk factors can cause cellulite. Some of them may include hormones, genetics, and pregnancy. Many women who’ve been pregnant first noticed signs of cellulite and skin changes when they conceived. Cellulite can also form during or after puberty for some people. Hormonal or lifestyle factors may play a role, but the specifics are currently unknown. Further, changes in the connective tissue beneath the top skin layers and fat can result in the appearance of cellulite. As mentioned earlier, the way cellulite appears on your body is affected by various factors, so it won’t look the same for everyone. 

It’s important to remember that what causes cellulite isn’t a simple answer. There are societal misconceptions that only people with larger bodies or a lot of excess fat have cellulite, but many people with leaner bodies have it as well. There is no evidence that cellulite is more than a cosmetic problem that shows on the skin. This means that the appearance of cellulite alone and how much cellulite you have are in no way connected to your overall health. If you are concerned with skin irregularities or any health conditions, it can be beneficial to speak with your doctor or physician.

The cause of cellulite

If you’re someone who has found cellulite on some part of your body, you may be wondering what its cause could be. Simply put, cellulite is caused by fat stored underneath the epidermis (otherwise known as skin). The fat can push against connective tissue. This being said, people with higher body fat percentages aren’t the only ones to experience cellulite. People of all races and body types can develop cellulite and its appearance of skin dimpling. 

It’s common for cellulite to be found on the legs, buttocks, breasts, abdomen, and upper arms. As we age, our skin tends to become thinner, so cellulite may become more visible and apparent. Cellulite can also become more apparent when pressure or tension is built around the skin. This can explain why cellulite that isn’t generally present can appear on someone’s thighs or legs only when they sit down.

Cellulite isn’t deep fat; instead, it’s found in pockets just below the surface of the skin. It can involve subcutaneous fat and subcutaneous tissue. Fat lies between and may push against the connective tissue or cords under the skin that connects the skin to the underlying muscle. The fat pushes up against the skin and the cords or connective bands, which can be tough bands, pull down. Rapidly gaining or losing weight can increase the appearance of cellulite, though this isn’t the only factor. By staying active – in whichever way you enjoy – you can reduce your chances of cellulite developing due to weight changes. Leading an active lifestyle contributes to positive physical and mental health. If you don’t like standard exercise practices, like jogging, doing something that is lower intensity, such as yoga, can be an effective option. A sedentary lifestyle can be damaging to the body long term.

Differences between male and female bodies

Cellulite is much more common in female bodies than male bodies. This is due to a variety of physical differences in anatomy. Males have a fat reticular structure, meaning that the skin’s fat cells don’t generally affect the outer surface or the appearance of the skin. What causes the lack of appearance of cellulite in most men is different from what causes it in many women.

Women and men also have different distributions of fat, muscle, and connective tissue. Men tend to have more collagen that is anchored around fat cells. This helps prevent the appearance of the protrusion of fat cells. In women, the connective tissue that bands around the fat cells break down more regularly, which can result in the appearance of deeper depressions. There may also be genetic factors at play. On women cellulite is often present around the thighs.

Your body image

It can be challenging to be kind to yourself when faced with insecurities regarding your body. Generally speaking, one of the most powerful things you can do for your mental and physical health is to be kind to your body from a holistic perspective. Rather than exercising to try and eliminate cellulite because you’re worried about dimpled skin, try to do it to improve your overall health and well-being. It’s often more effective to focus on your health than your appearance if you’d like to see positive changes in your body.

Body image is something that impacts everyone, regardless of race or gender. Some days you may feel more comfortable with the way you look, and other days might be more challenging. Psychologists emphasize the importance of valuing yourself beyond how you look in a mirror so that even on days when you may struggle with body image, you remember who you are as a person. Your contributions to the world go far beyond the way that you look.

Treatments

Many people, especially women, can be troubled by the appearance of cellulite on their skin and seek to reduce the appearance and try to get rid of cellulite using various treatment options, such as diet or fat removal. A variety of cellulite treatments are available.

Cellulite may not go away completely, but you may be able to reduce its visibility with lifestyle changes and certain treatments. Regular exercise and a healthy diet may help with cellulite reduction, prevention, and appearance. A healthy balanced diet with reduced calorie intake can promote weight loss. Exercise increases blood flow, which can promote fat loss, including fat beneath the skin that can cause visible cellulite. In addition to speeding up blood flow, exercise can build muscle, which can flatten and reduce the appearance of cellulite. You can do exercise and eat a healthy diet on your own. If you’d like support, wellness professionals such as licensed nutritionists, dieticians, or trainers can help you develop an individualized healthy eating plan and exercise program.

There are also treatments that some people try in an attempt to treat cellulite. The results of these efforts can vary; they may or may not reduce the appearance of cellulite. Some are backed by cosmetic science research and evidence-based review. Others may not be. Your doctor or licensed healthcare professional can tell you more about what the American Academy of Dermatology, the largest dermatology association in the US, recommends. Some treatments are non-invasive modalities (they don’t involve invading the skin or body as surgery would do, for instance); others involve invasive techniques.

Some cellulite treatments include cosmetic and laser therapy to thicken skin, acoustic wave therapy to break up cellulite, and vacuum-assisted precise tissue release to cut bands with a device that uses small bands. A device that uses sound waves and destroys fat may also be a treatment option. The use of infrared light can also be effective. 

Certain creams and lotions containing retinol or caffeine can be applied to the skin as a treatment. These creams may have circulation-boosting ingredients that can reduce the appearance of lumpy skin. Deep massage of the layers of the skin is another strategy. The cosmetic results of a deep mechanical massage typically don’t last for long, though, so several repeated treatments may be necessary. Herbal extracts like grape seed oil and ginkgo balboa are traditional medicine options. Grape seed extract and caffeine creams may increase blood flow to different areas of the body, potentially reducing cellulite's appearance. Taking supplements that have collagen peptides may lead to cellulite reduction and the development of thicker skin.

Dry brushing is another traditional technique that people use to exfoliate skin and stimulate circulation, although there’s no scientific support that it reduces cellulite. Some people also try noninvasive body contouring. Others say that increased collagen production can help reduce cellulite. (Lower circulation can mean less oxygen in one area of the body, which can result in lower collagen production.) Carbon dioxide therapy is another treatment; it’s often called carboxytherapy. Increasing lymph flow to promote drainage is another strategy that some people try. 

Cosmetic surgery procedures and laser-assisted liposuction can also reduce the appearance of cellulite and the uneven surface of the skin. A doctor who specializes in clinical dermatology or plastic surgery can offer more information.

Struggling with issues relating to self-esteem or body image?

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Online therapy with BetterHelp

Speaking to a licensed therapist could be a powerful way to start healing if you often struggle with body image issues. At BetterHelp, an online counseling platform, you can process your feelings, understand them on a deeper level, and gain tools to challenge unproductive thoughts. Talking about self-esteem issues can be difficult, especially when shame is present. Online therapy often makes it easier to be open and honest about your thoughts and emotions. You can connect over video chats, phone calls, or in-app messaging, giving you more control over your experience. 

The effectiveness of online therapy

Those facing issues related to body image can benefit from online therapy. One study assessed the effectiveness of an internet-delivered cognitive behavioral therapy program for perfectionism and body dysmorphia. Researchers found that participants experienced reductions in perfectionism, body image disturbance, depression, stress, selective attention abnormalities, and dysmorphic concern.  

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“Sarah has been so great for my 17-year-old daughter, who has been experiencing anxiety and related eating issues. She takes the time to listen and tries to understand the issues fully. She has given my daughter specific things to focus on and work on each week and is helping her change her maladaptive thoughts into more healthy thought patterns. I also love that she communicates with me as her mother to understand my point of view of how things are going.”