Cellulite is a term used to describe the dimpling of skin caused by excess fat accumulating under the skin above

the muscle. According to the Mayo Clininc, fat is found between the fibrous connective cords that anchor the skin to the underlying muscle. This creates a honeycomb effect when fat is trapped in between the skin and muscle. As the fat increases, it will push up against the skin while the connective cords pull down, creating a cottage cheese-like look known as cellulite. While cellulite is not unhealthy in itself, it can be considered unsightly. However, the appearance of cellulite can be minimized; in some instances, you can even get rid of it.

Step 1
Eat healthily. Stay away from foods high in saturated fats, butter or salt. Choose a low-fat diet that consists of fresh fruits and vegetables, lean meats, poultry, fish, whole grains and brown rice. Stay away from extra seasoning and dressings as these not only add extra calories to your meal but often contain extra fat. According to Medical News Today, people who eat too much fat, carbohydrates or salt, and too little fiber are likely to have greater amounts of cellulite. Why Men Pull Away 10 Ugly Mistakes Women Make That Ruins Any Chances Of A Relationship CatchHimAndKeepHim.com
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Step 2
Stay active. Exercise daily by doing some form of aerobic exercise for twenty to thirty minutes that gets your heart rate to at least 75 percent of your maximum heart rate. At this intensity, you will burn more fat in a shorter period of time than you would performing low-intensity aerobic exercise. Performing high-intensity cardio will also increase your metabolism and keep you burning fat long after the exercise session is done.

Step 3
Incorporate weight training into your routine. Build lean muscles by completing a high-paced circuit lifting routine. A circuit is when you perform an exercise for a particular body part and, upon completion of the set, you move on to another exercise for another body part with little or no rest. This type of weight training routine will keep your heart rate elevated, helping you burn fat and build lean muscle, which will reduce the appearance of cellulite overall.

Step 4
Develop the muscles in the areas where you have the most visible cellulite. If you have cellulite in a certain area, concentrate on this area when doing resistance training to develop lean, toned muscle. As you develop lean muscle in an area while you are losing fat, it will help not only reduce the sight of cellulite but increase the visibility of lean muscular definition.

Step 5
Have a professional therapist perform ultrasound treatments one to two times a week for a total of ten to twelve sessions. The therapist uses an external ultrasound hand-held device on the target area or areas. The ultrasound softens the connective fibrous cords that anchor your skin to your muscle, which causes the dimpled look. The ultrasound liquefies the fat cells, allowing them to be absorbed by the body. The therapist then uses a vacuum therapy form of lymphatic drainage massage to help the body flush out the liquefied fat.

Know Your Chart Females

Height in feet/inches 4'10" 5'0" 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'0" Healthy Weight in Healthy weighs Pounds in Kilograms 109-121 113-126 115-129 118-132 121-135 124-138 127-141 130-144 133-147 136-150 139-153 142-156 145-159 148-162 49-54 51-57 52-58 53-59 54-61 56-62 57-63 58-65 60-66 61-68 63-69 64-70 65-72 67-73

Males
Height in feet/inches 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'0" 6'1" 6'2" 6'3" 6'4" Healthy Weight in pounds 131-141 133-143 135-145 137-148 139-151 142-154 145-157 148-160 151-163 154-166 157-170 160-174 164-178 167-182 171-187 Healthy weight in Kilograms 59-63 60-64 61-65 62-67 63-68 64-69 65-71 67-72 68-73 69-75 71-77 72-78 74-80 75-82 77-84 Go To Top

Calculate your BMR (basic metabolic rate)

For females BMR = 655 + (9.6 X weight in kilograms) + (1.8 X height in centimeters) - (4.7 X age in years). To decide your entire daily calorie requirements, now multiply your Basic Metabolic Rate by the suitable factor, as given:

If you have Sedentary lifestyle i.e. little or no exercise Calorie = BMR X 1.2 If you have Light Activities (light exercise/sports 1-3 days/week) Calorie = BMR X 1.375 If you have Moderate Activities (moderate exercise/sports 3-5 days/week) Calorie = BMR X 1.55 If you have heavy Activities = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie = BMR X 1.725 If you are Extra Activities (very hard daily exercise/sports & physical job or 2X day training) Calorie = BMR X 1.9

For Males BMR = 66 + (13.7 X weight in kilograms) + (5 X height in centimeters) - (6.8 X age in years) To decide your entire daily calorie requirements, now multiply your Basic Metabolic Rate by the suitable factor, as given:

If you have inactive lifestyle i.e. little or no exercise Calorie = BMR X 1.2 If you have Light Activities (light exercise/sports 1-3 days/week) Calorie = BMR X 1.375 If you have Moderate Activities (moderate exercise/sports 3-5 days/week) Calorie = BMR X 1.55 If you have heavy Activities = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie= BMR X 1.725 If you have Extra Activities (very hard daily exercise/sports & physical job or 2X day training) Calorie= BMR X 1.9 Go To Top

Who should lose weight?

Experts are of the opinions that an adult can get a great benefit from losing weight. They also believe that people who becomes over weight due to family and medical problems can also obtain benefit from loosing weight. In certain diseases like diabetes, high blood pressure, high cholesterol and heart diseases even small weight loss of 10 to 15 pounds is very beneficial. There is no need of loosing weight if your weight matches the height to weight chart. Go To Top

Daily Calorie Requirements for an individual

work style Sedentary work style Moderate work style Heavy work style Men 2425 2875 3800 Women 1875 2225 2925

Now the question which s very frequently asked is that how much fat do we need for healthy living?

We just require 20 to 30 % of the total energy by fat metabolism. Hence if you have a diet of 3000 Kcal per day than 900 kcal should come from fat and not more than that. It is always recommended to consume unsaturated fats rather than saturated fats as saturated fats are main culprit in increasing the cholesterol level in the body. Unsaturated fats are helpful in decreasing the increased cholesterol levels in the body thus preventing any risk to heart related problems.

Our body is designed in such a way that it only utilizes the amount of energy it needs, all the other and extra amount of energies like fats, proteins and carbohydrates are stored in the form of fats in the body. Hence it is very simple phenomenon that if you want to lose weight you have to utilize that stored energy that your body already posses in the form of fats. Go To Top

Tips for reducing your fat intake

Stop or reduce the food items like fats, margarine oil or ghee on bread or chapatti Whole milk should be replaced by skimmed milk. Try avoiding non vegetarian food. if need be try using meat with less fat values like that of chicken and turkey instead of high fat content food like that of beef and pork Trim off ant fatty stuff that is seen on the meet. Try to eat more green vegetables and pulses as they are low in calories and high energy providers. Do no use salad creams and mayonnaise as they are of high calarofic value Avoid consuming stuff like biscuits, cakes, chocolates etc. Instead of frying food try to bake, grill or stream the food. Avoid eating in between meals Avoid consuming high fat snacks instead prefer taking low fat snacks Fat per 100 gm 56.0 34.5 27.5 37.5 30.5 46.0 Content per 100 gm. 0.2 0.4 0.4 4.0 2.13 0.15 3.3 Go To Top

High fat Snack Almonds (badaam) Cheese (paneer) Chocolate biscuits Waffers Milk chocolate Peanuts (mungfali) Low Fat Snack Apple (seb) Banana (kela) Carrots (gajar) Cottage cheese Crisp bread Oranges (santara) Yogurt plain

Note- if you want to lose only 20 % weight, the daily calorie intake should be from fat.

Consuming fast food is always responsible in increasing weight

Skin of chicken and fish should be removed before cooking as it contains high fat content. Always eat slowly and chew food properly as brain takes approximately 20 odd minutes to realize the feeling of fullness of your stomach. Eat more of carbohydrate diet like rice, potatoes and chapattis. These are non fattening food but they gain the calorific values when you customize these foods by adding butter, ghee etc to them. Avoid smoking and alcohol as theses are responsible for increase of fat deposits in body. Always be careful when you eat. Eat only to satisfy yourself not to stuff your belly. In simple terms do not over eat. Go To Top

Tips for reducing your sugar intake

Avoid consuming food that is of high sugar level by checking out the labels Avoid adding sugars to teas and coffee is the best way the sugars can be cut down. Replace the sugar coated cereals with the plain cereals Avoid consuming cakes, biscuits, pastries, syrups and jams Avoid consuming sweets and chocolates Only consume low calorie soft drink Avoid consuming dry fruits and nuts as these carries high sugar levels Go To Top

YOUR MENU CARD

BREAK FAST

LUNCH

Tea or coffee---- one cup with two table spoon of milk and sugar one table spoon Skimmed milk--- one cup Toast - - one or khakra ---two Sweet lime

Mixed vegetables or cucumber (kheera) and soup of celery---one cup Watery or thin dal-----three fourth (3/4)th of the cup Vegetable salad that contains radish (mooli), tomato (tamatar), cucumber (kheera) that is dressed with vinegar (sirka), pepper (kali mirch) and lime (soup). Cooked pumpkin (sitaphal) or streamed lady finger (bhindi) with one slice of bread or two chapattis

3:45 to 4:15 PM

Tea with skimmed milk which is two table spoons and sugar which is one table spoon.

5:45 to 6:15 PM

Orange (santara)

DINNER

Soup of tomato---one cup Cooked carrots (gajar) or spiced cauliflower that is streamed Watery or thin dal ---- half cup Skimmed milk or curd ------half cup Bread--- one sliceor two chapattis Apple which is baked