Weight loss is an excellent thing, but loose or saggy skin may be among the negative aspects of it to most individuals. This is irritating, particularly following the efforts used to become healthier. However, the positive side is that there are methods of minimizing risks of loose skin in weight loss.
In this article, we will dissect the reasons behind the occurrence of loose skin, and will provide useful advice to help prevent it as much as possible- particularly with an American audience that wants to achieve healthy and long-term outcomes.
Why Does Loose Skin Happen?
As you become overweight, the skin expands so as to fit the additional fat. In the event that you have long been overweight or obese, the skin becomes weak. As the weight goes down, particularly when it comes off very fast, your skin will not necessarily tighten up to fit your new figure.
Factors That Affect Skin Elasticity
Age – The age affects skin in such a way that the skin is losing collagen and elastin as you get older.
Amount of Weight Lost – The greater the amount of weight lost, the more likely to have loose skin.
Speed of Weight Loss – Reducing weight too fast does not give the skin time to adapt.
Genetics – Your genes determine the elasticity of your skin.
Hydration and Nutrition – Low hydration or nutrition influences on the skin.
How to Prevent Loose Skin During Weight Loss
Preventing loose skin isn’t always 100% possible, but there are many strategies you can follow to minimize it and support skin health along the way.
Lose Weight Gradually
Among the most significant pieces of advice, it is necessary to strive to lose weight slowly but surely. CDC suggests that one should lose 1-2 pounds every week. This will allow your skin to have time to adapt to your body changes.
Why it works:
- Lessens the chances of muscle thinning.
- Sustains elasticity of the skin.
Tip: It is likely that crash diets or rapid weight loss regimen can provide the immediate gratification, but the outcomes can be loose skin and muscle wasting. Emphasize health in the long-run not quick-fixes.
Strength Train Regularly
Muscle development under your skin can help bulk up your frame and eliminate the effect of the skin on your frame. Fitness Strength training will aid in retaining (or even putting on) muscle mass as you shed pounds.
Best exercises:
- Squats and lunges
- Push-ups and pull-ups
- Resistance band workouts
- Weightlifting.
Tip: There should be at least 2-3 strength training sessions per week. Add cardio to have a total body effect.
Stay Hydrated
Water is very important in keeping the skin elastic. Dry skin is also weaker and more susceptible to shrinkage.
Tips to stay hydrated:
- Take approximately 8 glasses (64 oz) of water per day.
- Consume foods that are rich in water such as cucumbers, melons and oranges.
- Restrict sweetened beverages and alcohol.
Tip: Hydration can also enhance the level of energy and performance during a workout.
Eat a Skin-Supportive Diet
The skin should get the appropriate nutrients to remain tough, solid and stretchable when losing weight.
Include these key nutrients:
Protein: Aids muscle development and the skin healing.
Sources – Chicken, fish, eggs, tofu, Greek yogurt.
Vitamin C: Increases the synthesis of collagen.
Sources- Bell pepper, citrus fruits, broccoli.
Omega-3 Fatty Acids: Serviceable in maintaining the skin elastic.
Sources- Salmon, flax seed, walnuts.
Zinc and Vitamin E: To heal skin.
Sources – Nuts, seeds, whole grains, spinach.
Tip: Ask a registered dietitian to help you make sure that your diet is favorable to the weight loss process as well as to your skin.
Use Firming Creams (With Realistic Expectations)
Although they are not a true miracle product, some firming creams or lotions can help maintain skin tautness–particularly those ones that contain retinol, collagen or hyaluronic acid.
Tips for choosing a product:
- Find products that are recommended by dermatologists.
- Avoid products with harsh chemicals or fake promises.
- Use consistently for best results.
Tip: These products are capable of toning the skin but will not change loose skin radically.
Don’t Skip Resistance Training in a Cardio-Only Plan
Cardio is good, it burns calories and helps in burning fat but when one only exercises on cardio, they can lose lean muscle mass- this increases the likelihood of having saggy skin.
Combine:
- Fat loss (walking, biking, swimming).
- Muscle toning by strength training.
Balance is key: Do not think only about the scale, consider how your body feels and moves.
Be Patient and Let Your Skin Adjust
With the finest plans, the skin may still require months and even years of constant adjustment following weight loss. The body requires time to produce collagen and elastin.
Tip: Take pictures in the process, not only weights or tape measures. It may gradually tighten with time that the scale cannot indicate.
Consider Non-Surgical Treatments (If needed)
Non-invasive treatments can be considered by individuals who have already lost a significant amount of weight, but who are experiencing loose skin.
The popular alternatives are:
- Radiofrequency skin tightening
- Ultrasound therapy (Ultherapy)
- Laser treatments.
These processes trigger collagen generation and may be effective in diminishing the occurrence of a saggy skin. Nevertheless, the outcomes are not predictable and may be expensive.
Surgical Options for Excess Skin
In severe situations, particularly when there has been a significant decrease in weight (100+ lbs) surgery may be the sole solution.
Common procedures include:
- Tummy tuck (abdominoplasty)
- Arm or thigh lift
- Body lift
Plastic surgeons normally carry out these procedures and may be insured where the loose skin leads to health issues (such as rashes or infections). Consult a board-certified plastic surgeon to talk about risks, costs, and realistic expectations.