Can You Get Rid of Cellulite Completely?

Can You Get Rid of Cellulite Completely?

Is it even possible to banish the bumps & lumps?!

Lovebumps, cottage cheese thighs, orange peel booty, chowder hips... If you're a female, you probably have cellulite! And you know what? It's natural - to a degree.

Some of us have more evidence than others, and if you're feeling like you could do with less, then I have something for you! By joining my Free 5 Day Better You Program, you will get paired up with one of my amazing coaches and receive a customized nutrition plan. Yes you heard that right! Get ahead of what’s stopping you achieving the results you want. By going through this personal free program in just 5 days, you will avoid the pain of trying to figure out nutrition on your own. Your coach and I have spent years trying to find a simple plan that we can do for a lifetime that feels good, maintains our results and most importantly feeds our body optional nutrition every day!

Now, about that cellulite... Genetics absolutely plays a role in how our different bodies store and present fat. Sex matters too! Men don't carry as much fat in their thighs, butts, and hips, where cellulite accumulates (as if they didn't have it easy enough already). Many women are predisposed to cellulite, but there are a few ways that we can reduce the appearance of some of our chunkier fat deposits.

Proper exercise, nutrition, and circulation are all major components of an anti-cellulite health program.


The dimpled, lumpy appearance of cellulite happens when a layer of fat beneath the skin pushes against connective tissue and bulges. Connective tissue can be weakened by hormones, lack of exercise and muscle tone, excess fat, and poor circulation.

Also, you may have noticed more cellulite with age. As women get older, they generally lose muscle - as muscle becomes thinner and less firm, the overlying layer of fat doesn't have a stable base or solid, smooth foundation beneath it. This fat then manifests as a wrinkly texture visible on the surface of the skin.

It's important to note that even if you lose overall body fat, your cellulite may still not budge. This is why exercise is so critical: fat will appear dimpled in texture if it remains unsupported by weak muscle tissue. Reducing or eliminating cellulite requires both muscle gain and a loss of excess fat.


Boosting circulation and blood flow is important for improving the delivery of essential nutrients to areas of the body which need attention. Of course, routine exercise is the best way to enhance total-body circulation! 

Natural health practitioners also suggest incorporating external treatments such as "body brushing" into your skincare regimen - these sweeping motions of the skin towards your heart can increase blood flow to the surface and encourage healthy skin renewal. Brush dry or damp skin using a body brush with firm, but not harsh, bristles. Check out the Rebecca Louise Shop to pick up a sugar scrub today to get that blood flowing!


A nutrition program consisting of lean proteins and veggies is a great way to drop excess fat. Avoid unnecessary sugar and starches as well as alcohol and processed foods. The BTES App offers over 300 breakfast, lunch and dinner recipes at your fingertips! Join now to start cooking away that cellulite! 

Here are some food suggestions for cellulite-busting nutrition

  • Salmon: This fish is rich in antioxidants which break down fat cells in cellulite. The omega-3 fatty acids also in salmon reduce appetite and inflammation, as well as repair and strengthen skin tissue and fibers. This decreases the build-up of toxins inside blood vessels and improves circulation - the waste trapped in the tissues that push against skin filters out.
  • Sunflower Seeds: They're not only for growing pretty flowers! A good source of vitamin E, potassium and zinc, as well as vitamin B6, a super lump-fighter. B6 helps metabolize proteins that strengthen and repair connective tissue; it is also a natural diuretic, eliminating excess water and bloating that can make cellulite more visible.
  • Dark Berries: Blackberries and blueberries enhance collagen production, creating new skin tissue and improving skin's tone and texture. These dark berries also contain antioxidants, which break down fat attached to the connective tissue - this allows skin to keep fat beneath it at bay and not push forward and appear lumpy.
  • Green/Herbal Tea: The active ingredient Epigallocatechin gallate, or EGCG, in green, dandelion and ginger teas, speeds up metabolism and increases fat burn, stopping the expansion of fat cells that cause cellulite. Also, tea's small amount of caffeine works with EGCG to flush out toxins and dehydrate fat, which minimizes fat cells pushing against skin and reduces puckering.

There are also certain foods you should stay away from when trying to minimize the cellulite on your body. Take a look at the list down below of a couple foods to avoid or only enjoy in moderation. 

  • Processed Meats & Cheeses: High sodium foods cause water retention which can make cellulite more visible.
  • Soda & Sweetened Beverages: Consuming high amounts of sugar, works against the collagen in our skin. 
  • Pizza: Foods high in fat slow down our blood circulation and oxygen flow. 


Interval training, which involves varying the intensity of your fitness activities, is a great way to burn body fat. Also, strength training firms the muscles beneath fat deposits and can help to smooth the skin's appearance. Focus on routines that build up the hamstrings, quads, buttocks, and hips.

Try these exercises to reduce your cellulite!

  • Step Ups: Step up on a bench or fitness step, then step down with the same leg. Aim for 20 reps on each leg.
  • Lunges: Walking or stationary lunges effectively target all lower-body muscles. Take one large step forward and lower your body so both of your knees form 90-degree angles, keeping your front knee over the ankle. Return to starting position. Aim for 30 to 50 reps on each leg. Switch it up with clockwork or curtsy lunges.
  • Squats: Aim for 50 reps, keeping your weight in the heels and your back straight as you extend your hips down and back (like you're sitting in a chair). Try to lower until your thighs are at least parallel to the floor. Don't let your knees extend past your toes.
  • Hip Bridges: Start lying flat on your back, your knees bent and your arms in low V by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt. Push through your heels to lift your hips up while squeezing your glutes. Try to create one diagonal line from your shoulders to your knees. Pause for a couple of seconds and slowly lower back down. Aim for 30 reps!

Join our current monthly challenge today to start burning body fat and toning those muscles!


You know what I'm about to say here, 80% nutrition and 20% fitness. The time it takes to see results will vary because our individual DNA comprises a unique cell makeup which determines your physique and traits like cellulite accumulation.  

Healthy lifestyle habits can make you feel more confident and boost your motivation while you continue to work on any goals that are targeted towards outward appearance. Like I mentioned above, protein is essential for building that muscle beneath fat and reducing the appearance of dimpled skin.

If you have cellulite, its not the end of the world! All you have to do is make smarter choices when it comes to your nutrition and put in a little extra effort during your workouts! Let me know in the comments if you struggle with cellulite and what you have found works for you!

Love you lots, 


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Cheryl Benigas
Cheryl Benigas
September 22, 2021

Would love to get rid of the cellulite on my legs!! It’s gross!!

Monika Ozog
Monika Ozog
September 17, 2021

With everyone’s busy schedule it is so hard to find a routine you can stick to. Rebecca the BTES app is perfect for me!!! 30 minutes, a calendar, recipes! I can incorporate it in my schedule and if I miss a day- no problem- get back on the calendar! At one point this year I only got 4 workouts in a month and that was a huge red flag that my life was out if balance and my work had unrealistic expectations! Got out of that situation and am happier now!!

September 17, 2021

I do hiit or low impact intensity training.
I do 20 minutes of fast movements.

Need to do that 3xs a day.