Não é fácil acabar com a celulite de vez.
É, geralmente, um problema crónico, com várias recidivas, e que requer cuidados de manutenção. Mas existem estratégias que podem ajudar a melhorar o aspeto da pele e a reverter o problema.
With a similar appearance to an orange peel, cellulite mainly affects women and is mainly found on the hips, buttocks and thighs, but can also appear on the abdomen and arms. Its appearance can be due to different causes: structural, circulatory, hormonal and/or inflammatory. Although the amount of fat mass is directly related to its development, it is not necessary to be overweight for it to appear.
Getting rid of cellulite may not be a simple task, but Dermatology has been developing solutions to help improve the appearance of orange peel skin. With the help of a dermatologist and a weight management physiologist, Prevenir magazine presents you with some strategies you can adopt on a daily basis to prevent cellulite from appearing or, if you already have it, to reduce its appearance.
Anti-cellulite lifestyle
Para a Prof. Teresa Branco, fisiologista na gestão do peso e diretora da TO BE. Clínica by Teresa Branco, para acabar com a celulite é importante manter uma dieta saudável, baixa em açúcares e gorduras processadas, e rica em vegetais, proteína e ómega-3.
It is not necessary to be overweight for cellulite to appear
Entre os hábitos que considera indispensáveis na rotina alimentar para prevenir o seu aparecimento ou acabar com a celulite, a Prof. Teresa Branco destaca:
- Meals every three hours, where breakfast plays a very important role, as it will condition the entire diet for the rest of the day;
- Avoid very sugary foods, which promote a rapid rise in blood sugar levels, as well as processed and salty foods, which contribute to water retention;
- Stay well hydrated throughout the day;
- Avoid soft drinks and other carbonated beverages, which directly contribute to the development of cellulite.
Effective training to get rid of cellulite
No que respeita ao exercício físico, a Prof. Teresa Branco faz questão de frisar que «fazer exercício duas vezes por semana não chega». A atividade física deve ser, idealmente, diária, mas nessa impossibilidade, a especialista aconselha a reservar, pelo menos, 45 minutos, dia sim, dia não.
Os exercícios aeróbios, como a caminhada intensa, a corrida, a natação, o cycling e o treino intervalado de alta intensidade, mais conhecido por HIIT (High Intensity Interval Training), são, de acordo com a especialista, os mais eficazes quando o objetivo é acabar com a celulite. «Os exercícios localizados com carga, que promovam o aumento da circulação sanguínea nas zonas mais afetadas pela celulite, devem ser associados ao seu plano de treino, se pretende resultados mais rápidos e eficazes», recomenda a Prof. Teresa Branco, em entrevista à Revista Prevenir.
The intensity of the physical effort also plays an important role. "Exercise should be of a high level of intensity, so that there is a caloric expenditure capable of increasing blood circulation in the most affected areas," he says.
Get rid of cellulite in the office
Dermatology has developed different techniques that can help improve the appearance of orange peel skin. The results are usually visible after 3 months. After that, regular maintenance will be necessary, as David Serra, a dermatologist at Idealmed - Coimbra Hospital Unit, explains: "The aim of the treatment is to improve the body's appearance. Unfortunately, cellulite is usually a chronic problem that requires maintenance.
"To get rid of cellulite, exercise must be at a high level of intensity, so that there is a calorie expenditure capable of increasing blood circulation in the most affected areas"
Recurrences are frequent, mainly due to genetic factors, but also due to the persistence of lifestyles conducive to its development." That's why it's so difficult to fight cellulite.
Among the existing treatments to get rid of cellulite, the dermatologist mentions some that, when combined with a healthy diet and exercise, help to reduce the appearance of cellulite:
- Endermologie
This is the technique most commonly used in the clinic to combat cellulite. It stimulates lymphatic drainage and the remodeling of adipose tissue through the massage and suction technique produced by a specific device. - Radiofrequency
Helps restore firmness, smoothes the skin and induces the remodeling of adipose tissue. - Mesotherapy
It consists of the administration of various products through injections, with the aim of reducing the accumulation of fat and edema, stimulating the dermis and improving local metabolism. - Laser
For the most complex cases, lasers allow very targeted treatment. They can be used in a very non-invasive way, through small holes that allow a fiber optic cable to enter, which conducts the laser energy to the target fibroadipose tissue.
