I’m going to be honest with you, cellulite is one of those things almost every woman has, yet we’re constantly told we need to “fix” it. One of my clients recently asked me, “Can I get rid of cellulite?”
And my honest answer? “No, but you can change how it looks by focusing on your training, weight, and lifestyle.”
In this post, I’m breaking it down with love, truth, and practical steps. We’re not here to chase perfection, we’re here to feel strong and confident in our own skin. So let’s talk about what cellulite is, why it happens, and what you can actually do to reduce its appearance.
What Is Cellulite, Anyway?
Cellulite happens when fat cells push up against the connective tissue beneath your skin. That’s what creates the dimpled or uneven texture, especially on the thighs, hips, butt, and belly.
It’s incredibly common and over 90% of women will have it at some point. Genetics, hormones, age, and overall body fat all play a role.
It’s totally normal and not a health issue, but I get it! For a lot of women, it can feel frustrating. The good news is, there are ways to reduce how visible it looks. Let’s see what we can do!
Can You Get Rid of Cellulite Completely?
Nope! And anyone telling you otherwise is probably trying to sell you something. Don’t fall for it.
Here’s what’s real: You can reduce the appearance of cellulite by focusing on movement, strength training, nutrition, and a few self-care tools. Like anything else in life, it takes consistency but if you stick with it, change happens.
And just to break it down further for you…
Cellulite isn’t just FAT!
A lot of people think it’s just about having body fat, but that’s only part of the story. Cellulite is actually caused by the structure of your connective tissue (called septae) that lies underneath the skin. These fibrous bands pull the skin down while fat pushes up, which creates that dimpled or uneven look like what we like to refer to as “cottage cheese” or “orange peel” skin.
Now, men and women have different connective tissue patterns, and women are more prone to cellulite because:
- Women’s septae are arranged in vertical columns (easier for fat to push through)
- Men’s connective tissue is crisscrossed, which holds fat in more tightly
- Estrogen plays a role in fat distribution and skin structure
- We naturally carry more fat in our hips, thighs, and butt. SO YES, it’s hormonal, biological, and totally normal!
So Why Can’t It Be “Removed”?
- It’s not just fat, AGAIN it’s structural.
Even lean, fit women can have cellulite. You could lose a bunch of body fat and still have it because the connective tissue remains unchanged. That’s why things like liposuction don’t really fix it and can sometimes make it look worse. So if you were thinking of more extreme measures like liposuction, here ya go! Think twice. - It’s deeply tied to genetics.
Some people naturally have more visible cellulite than others, no matter how active or healthy they are. If your mom or aunt had it, chances are you might too. Genetics influence skin thickness, connective tissue structure, and how your body stores fat. - Skin elasticity and aging matter.
As we age, skin becomes thinner and less elastic. That means the dimpled texture underneath becomes more noticeable. You can’t totally reverse this, though you can slow it down with strength training, hydration, and proper skin care ( as I will go into next). - No topical cream can penetrate deep enough.
Creams, lotions, and potions might make the skin feel smoother temporarily, but they don’t affect the deeper layers where cellulite actually forms. So, no, that $80 jar of “firming cream” isn’t a solution. But by all means, go for it! It may help a bit on the surface level.
So, What Can You Do?
1. Training for Toning and Strength (BUILD THAT MUSCLE LADIES!)
One of the best ways to smooth out the appearance of cellulite is to build muscle underneath the skin. The more toned your muscles are, the firmer that area becomes.
Focus on:
- Resistance training: This can be anything from barbells and bodyweight exercises to steel mace workouts, kettlebells, dumbbells, or resistance bands.
- Progressive overload: Gradually increase the weight or intensity of your training. That’s how your body adapts and changes.
- Compound movements: Squats, lunges, deadlifts, hip thrusts, swings… These are all powerful moves for your lower body.
You don’t need to train every single day, but 3–4 strength sessions a week can make a huge difference over time.
And just to be clear, no cream is going to do what strength training can. It’s not about chasing a “fix”, it’s about reclaiming your strength.
2. Nutrition and Hydration
What you eat plays a major role in reducing inflammation and supporting fat loss… both of which can influence the look of cellulite.
Try this:
- Eat real food first: Focus on colorful veggies, lean protein, healthy fats (like avocado, nuts, and seeds), and complex carbs (like sweet potatoes, brown rice, or quinoa).
- Limit processed foods: Sugar, processed fats, and refined carbs can increase inflammation in the body.
- Drink more water: Staying hydrated helps flush out toxins and keeps your skin smoother and more supple.
And just so we’re clear, I’m not talking about dieting or restriction here. I’m talking about nourishment. This is about helping your body thrive.
3. Weight Loss (If That’s Your Goal)
If your body is holding on to excess fat, reducing your body fat percentage through balanced eating and movement can help with cellulite but again, remember cellulite is not just FAT, it is also structural.
This is about feeling mobile, strong, and energized. Even a small shift in your body composition can improve the way cellulite looks.
And let’s remember, women are meant to carry more fat than men. That’s biology. That doesn’t make you any less strong or beautiful.
4. Massage, Dry Brushing, and Lymphatic Flow
One more way to support your body is by improving circulation and lymphatic flow.
Here’s what you can try:
- Dry brushing: Using a natural bristle brush on dry skin before your shower helps with circulation and lymph flow.
- Foam rolling: This breaks up tight fascia and improves the texture of your skin.
- Massage (or self-massage): Can help reduce fluid retention and stimulate lymphatic drainage.
These tools aren’t magic, but when you pair them with training and nourishment, they support your process beautifully.
Don’t Be Ashamed, You’re Not Flawed!
Cellulite is not a flaw. It’s a normal part of being human, especially a woman. We were gifted with a period and cellulite (yes, I’m being sarcastic… kind of).
But seriously, if you want to improve how it looks, you can. Start with movement. Add in strength. Feed your body with real food. And take care of yourself with love, not shame.
If this post speaks to you, and you’re ready for coaching that helps you feel strong, supported, and aligned with your body, especially if you’re over the “aesthetic-first” approach, reach out and book a free breakthrough session with me.
We’re rewriting the rules around wellness for women. One rep, one meal, and one intention at a time.
