How Not To Have Loose Skin When Losing Weight

Shedding pounds gradually by eating a nutritious nutrition may help you avoid loose skin when losing weight.

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Whether or not weight loss leads to loose peel depends on how much weight you lose, how apace yous lose it, your age and other factors. But at that place are sure strategies that may help y'all lose weight without sagging skin.

More than seventy percent of people who undergo weight-loss surgery have backlog skin, per a November 2013 report in ​Obesity Surgery​. And that loose peel can be a concrete and cosmetic problem: For instance, it can lead to chafing, skin infections and even exist a bulwark to concrete action, according to Penn Medicine.

Though some loose pare may be inevitable with extreme weight loss, here are vii tactics to help preclude or minimize it.

Tin can You Lose Weight and Not Have Saggy Skin?

Whether y'all tin lose weight without loose skin depends on how much weight you shed. If you lose a small or moderate amount, and then it's certainly possible to have no loose skin after weight loss.

But skin sagging is far more likely when you lose a big corporeality of weight quickly (meaning 100 pounds or more), which is often the instance if y'all accept bariatric surgery or follow a medically prescribed very-low-calorie nutrition, according to the Cleveland Clinic.

That's because after your peel stretches to adapt a larger body size, it often doesn't maintain the elasticity it needs to bounce back, per UConn Health.

Your historic period besides plays a role in whether you're able to lose weight without excess skin. When you age, your skin naturally starts to lose elastin and collagen, per the Cleveland Clinic. And the less elastin and collagen you accept, the less resilient your peel volition exist (and the trickier it will be to continue your skin tight when losing weight).

The follow traits can likewise factor into whether you lot're able to lose weight without loose peel:

• Your genetics can influence your skin wellness (and your weight, for that matter), per July 2012 research in ​Dermato-Endocrinology​.
• Also much sunday exposure tin can be harmful to your skin and potentially contribute to looser skin, according to Harvard Health Publishing.
• Smoking can impairment pare elasticity and pb to sag, per the Mayo Clinic.

1. Aim for Gradual Weight Loss

Fortunately, at that place are some tips for how to avoid or prevent loose skin when losing weight. The offset? Aim for slow, gradual weight loss to minimize stress on your skin.

When you lot lose weight at a rubber and sustainable charge per unit of ane to 2 pounds per week, you requite your body — including your peel — time to adapt, per the Mayo Dispensary. This is typically achieved by creating a calorie deficit of 500 to i,000 calories per twenty-four hour period through eating less and moving more, co-ordinate to the Mayo Clinic.

Yo-yo dieting also encourages loose skin. Repeatedly stressing your skin with quick weight loss and proceeds tin frazzle its elasticity, which may lead to sagging, per Princeton University Health Services.

Accordingly, don't crash nutrition or try fad programs with extreme tactics like but eating one type of food or banning entire nutritional categories, per the Cleveland Clinic. Instead, adopt a weight-loss program that prioritizes nutritious whole foods and moderate portion sizes so you tin lose weight and maintain it in the long term.

While this isn't a foolproof way to prevent sagging skin during weight loss (especially if your goal is to lose a large amount), gradually shedding pounds may aid you to avoid some loose skin after weight loss.

Tip

Losing weight likewise quickly can also cause you to lose muscle in addition to fatty, which can hamper farther weight loss because muscle burns lots of calories, according to the Cleveland Clinic.

2. Swallow a Balanced Diet

Pare elasticity plays a major role in preventing loose skin during weight loss. Although age has a large influence on how well your skin bounces back after stretching out, a balanced diet tin can help keep the elastin and collagen strong, according to the Cleveland Clinic.

In full general, eating plenty of food-rich meals and avoiding foods that contain refined carbs, added sugar and trans or saturated fats will assist back up full-torso wellbeing, including the health of your skin, according to the Mayo Clinic.

Per the Cleveland Clinic, certain nutrients may be especially beneficial for skin health, including:

• Vitamin C-rich foods like citrus fruits, bell peppers and broccoli
• Vitamin Eastward-rich foods like almonds and sunflower seeds
• Omega-3 fatty acids like those in salmon, tuna and flaxseed oil
• Foods with polyphenols similar grapes and dark chocolate

3. Stay Hydrated

Adequate hydration is also crucial for your skin health and elasticity, per the Mayo Clinic, which is why drinking plenty of water is another of import tip for how to not take loose peel afterwards weight loss.

In addition to benefitting your pare, drinking water is good for weight loss because information technology can keep you hydrated, suppress your appetite and fuel practise, according to Johns Hopkins University.

How Much Water Should Yous Drink a Day?

Employ the following calculation to determine how much water to drinkable:

Body weight (in pounds) ​÷ ii = minimum ounces of water you should drink per day.

4. Get Moving

Another tip for how to lose weight without loose or saggy peel is to exercise regularly. Frequent concrete activity may limit muscle loss while you lose weight, per the Cleveland Clinic, which may improve the tone of your peel.

The Concrete Activity Guidelines for Americans recommend adults do 150 minutes of moderate aerobic activeness or 75 minutes of intense cardio, plus at to the lowest degree two force training sessions per week.

5. Have Care of Your Peel

As you age, collagen and elastin naturally lose their strength. Simply how you treat your pare can mitigate this procedure, per the U.S. National Library of Medicine (NLM), and can affect your ability to lose weight without sagging peel.

Also much lord's day exposure is a mutual culprit when it comes to pare damage, per Harvard Health Publishing. The fix? Wear sunscreen every day, and shield your skin from the sunday in other ways — like staying in the shade or wearing a hat or long sleeves — to further protect your pare from harmful UV rays, according to the Cleveland Clinic.

Other beneficial habits, similar eating well and moisturizing daily, can also assist support skin wellness, per the NLM.

6. Quit Smoking

Chemicals in cigarettes can impairment your skin's elasticity, according to the Mayo Dispensary. For instance, nicotine tin restrict the flow of nutrients into your skin, which can lead to premature wrinkles, dry out peel and — you lot guessed it — the potential for saggy peel.

So if yous're wondering how to forbid loose skin during weight loss, quitting smoking may assist.

7. Consider Skin Removal Procedures

It's difficult to accomplish massive weight loss with no loose peel, according to the Cleveland Clinic. But if yous've maintained your weight loss for at least a year and don't plan on losing any more, you may want to talk to your doctor about surgery to remove the excess skin.

There are a number of procedures that remove loose skin, including:

• Breadbasket tuck
• Body elevator
• Thigh elevator
• Breast lift
• Brachioplasty, which removes excess arm skin

Tip

It's difficult to have large weight loss without loose pare, which often negatively affects people's satisfaction afterward weight-loss surgery, per April 2013 inquiry in the ​Due north American Journal of Medical Sciences​. If backlog peel is affecting your quality of life, discuss handling options with your dr..

Source: https://www.livestrong.com/article/456408-how-to-lose-weight-without-sagging-skin/

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