Despite fear-mongering by the fashion industry over the dreaded 'orange-peel effect', cellulite is one of the most commonly occurring cosmetic blights. But as Sara Singer Schiff reports, it is also the most misunderstood

Whilst many view it as an alien life form that's landed on their thighs, bum and - occasionally (sigh) arms - cellulite, simply put, is nothing but fat. Specifically, it is subcutaneous body fat, or the top layer of fat just underneath the skin. Cellulite takes on its dimpled appearance when 'sunlight and a natural loss of oestrogen cause the skin to thin and lose its elasticity over time,' says Tom Sanders, a professor of nutrition at King's College, University of London. 'We all store fat underneath the skin, and like a string net stretched over meat at the butchers, the skin acts as a net covering fat, which pokes through the pockets and forms dimples,' Professor Sanders explains. The truth is that men and women both suffer from cellulite's unsightly effects, but men tend to have less of it because they have more muscle and body hair and less body fat than women.

While cellulite-phobia has spawned a massive beauty industry of skincare creams promising to reduce, tighten and abolish this flabby, 'cottage cheese' look for good, don't be fooled. 'There are a lot of cellulite creams on the market, but while they may moisturise and improve the texture of your skin, they won't help you burn fat,' says iVillage fitness expert Josh Salzmann.

'Creams may increase blood flow to the cellulite-ridden area and help break up the fat, but it won't get rid of it,' adds Professor Sanders. He suggests that the negative perception of cellulite was created by the cosmetic and slimming industries to make women feel insecure about their bodies so that they'll spend more money on products.

So, is there a way to reduce the unsightly effects of cellulite, or do you have to live with it? 'Moderate exercise combined with sensible nutrition and adequate rest is the solution,' says Salzmann. He adds that the best exercises are based on a good resistance programme, such as yoga, Pilates, conventional strength training or a combination of all three. 'The goal is to isolate the muscles and build up lean tissue in both your big and small muscles,' he explains. The reasoning behind this is that muscles require more energy than fat to function, so increasing your lean tissue raises your metabolic rate (the speed at which you burn calories). As a result you burn more body fat. Futhermore, even when your muscles are at rest, they require fuel to recover from exertion. So the more muscle you have, the more fuel you need - and the more calories you burn.

To build up lean tissue, Josh recommends doing two or three total body resistance workouts a week. To find out how to get started on a weight training programme, click here, or consult a personal trainer at your gym.

You can add another two or three workout sessions a week doing 30 minutes of cardio, on an exercise bike, or try running or walking. Alternatively, have a go at interval training, where you vary your intensity during the workout. Salzmann insists that you never need to work out more than five times a week, and he stresses the importance of recuperation to allow the body to work and burn fat more efficiently.

Following a healthy diet can help you lose weight and, as a result, reduce cellulite. Salzmann recommends eating five or six small meals a day rather than three large ones, as this helps to regulate the metabolism. Meals should include a wide variety of wholesome foods, with a small amount of low-fat protein and non-starchy complex carbohydrates like green vegetables and wholewheat bread and pasta. These kinds of foods are digested more slowly by the body, providing a constant supply of energy. Keeping the body well hydrated is also important. According to Salzmann, drinking two to three litres of water a day helps flush out the toxins produced by your body as it burns fat.

Another way to reduce the appearance of cellulite is through stretching classes like the Method Putkisto. This involves deep-stretching and breathing techniques aimed at realigning the body and improving circulation and lymph drainage. This in turn helps to eliminate toxins and fat from the body.

Marja Putkisto, the London-based creator of the Putkisto method, explains, 'When muscles get tight (from sitting or not stretching after exercise) they contract and become shorter, which forces your bones closer together and pushes the body out of alignment.' She explains that the rib cage gets pulled closer to the pelvis, resulting in a constricted use of the diaphragm and reduced circulation to your legs. By creating space between the pelvis and diaphragm, she suggests you are able to use your diaphragm properly. This improves lymph drainage, which is often blocked due to the rib cage pressing down on certain organs.

Putkisto claims that if you follow even the most basic deep stretching programme you'll see results. The advantage of her method is that while you need an initial understanding of the technique to get started, you can eventually do it on your own. For more information, visit the Method Putkisto website.

Ultimately, reducing cellulite involves a healthy lifestyle change and not just a one-off attempt at a diet. But while everyone wants to reach their aesthetic best, the most important thing to focus on is good health and accepting your body the way it is. As Salzmann wisely says, at the end of the day, life's too short - don't fret about that chocolate biscuit!