Curing the 'Cottage Cheese on the Thigh' Problem

Dimples on your cheeks? Cute. Dimples on your butt cheeks? Not so cute at all!

Do you shudder at the idea of wearing shorts or a bathing suit because you've got cottage cheese thighs despite the daily workouts and diet? Unfortunately, that unsightly bumpy fat stubbornly residing on your upper thighs and butt knows no boundaries. It affects both thin and overweight women, and seems to never go away. 

Cellulite, although not completely understood scientifically, appears to be caused by irregular connective tissue underneath the skin.  With enough fat deposits, it will tend to bulge through similar to a balloon when squeezed. Cellulite is more likely to appear on women than men, generally shows up on the thighs, abdominals, and buttocks, and can appear on thin women as well as heavier women.  About 85 to 90 percent of women probably have some cellulite on their bodies.

What is Cellulite?

We can look at the anatomy of the skin to better understand what cellulite is. The outer layer of the skin is called the epidermis. The next layer (the dermis) contains nerve receptors, hair follicles, sweat glands, blood vessels and connective tissue. The next three layers are made up of subcutaneous fat (fat lying just beneath the skin). 

The uppermost layer of subcutaneous fat has been described as “standing fat cell chambers,” which are separated by connective tissue. From these chambers, small projections of fat cells protrude into the dermis layer.  The unevenness and irregularity of the fat gives the skin the bumpy appearance that we call cellulite.

Men are not as prone to cellulite partly because of the makeup and composition of their tissue layers. Men have thicker skin layers on their thighs and buttocks. Variations in hormones largely explain this skin deviation.

As we age, our skin and connective tissue becomes looser and less elastic.  Connective tissue in the dermis provide framework, insulation and stability to the skin layer. Cellulite may be more likely to appear as the connective tissue loses its elasticity with aging.

Cellulite will also become more pronounced with increases in body fat and decreases in muscular definition. Studies have noted that female athletes, who typically have less body fat, regularly have less cellulite. Strength training in the legs and buttocks is key to reducing fat and increasing muscle in areas prone to cellulite.

Genetics also has some role in cellulite as well, as genetics affects differences in dermis thickness, connective tissue arrangement and muscle tone.

How to Get Rid of Cellulite

There are many creams and potions on the market that claim to diminish cellulite but little scientific evidence to back up claims. Skin kneading and suction techniques, such as endermologie, tout miraculous results with consistent use, but the little published research that exists doesn’t show any legitimate results. Many people note some slight improvement but it is temporary.

Laser and radiofrequency treatments appear to deliver promising results in diminishing cellulite.  Results are again temporary, though, lasting up to 6 months.

Liposuction also will not do anything to reduce cellulite, and in actuality may worsen the dimpled appearance. Liposuction affects the second layer of skin, not the first layer of “standing fat cells.”

So what does work?

Having a lower percentage of body fat will help limit the appearance of cellulite. This also helps explain why thin women can still have cellulite. Body fat percentages are tied to a higher percentage of lean muscle mass. Just losing weight will not necessarily lower your body fat percentage; you must lose body fat while building up lean muscle mass.

Resistance training will be tremendously helpful in reducing body fat and the appearance of cellulite. The less fat you have on your butt and legs, the less likely the tendency for cellulite.  If the underlying muscle is weak and flaccid, it will contribute to the bumpy effect as well.

Avoid yo-yo dieting and frequent changes in weight. Maintaining a lower body fat consistently and participating in a resistance training program throughout your life has also been linked to less cellulite. So if you were lucky enough to start exercising when you were a teenager, you may find that cellulite is less of a problem as you age. It is recommended for women to start a consistent strength training program in their teens to keep muscles strong as one ages and prevent cellulite.

Focus on building more muscle in the legs and buttocks to help reduce fat.  Women are genetically predispositioned to store fat in those areas, so they will have to work harder to see a difference.  Incorporate exercises such as squats, lunges and step-ups into your workout routine at least twice a week. Make sure to vary the angles and exercises to keep stimulating the body. And eat a high quality diet, as well.

Although you may never be able to completely rid your body of cellulite, you can certainly minimize its appearance. Good luck!