what is the best way to avoid loose skin when losing weight

Shedding pounds gradually past eating a nutritious diet may assistance you avoid loose skin when losing weight.

Paradigm Credit: Kinga Krzeminska/Moment/GettyImages

Whether or non weight loss leads to loose pare depends on how much weight y'all lose, how quickly you lose it, your age and other factors. Only there are sure strategies that may assist y'all lose weight without sagging skin.

More than seventy percent of people who undergo weight-loss surgery have excess skin, per a November 2013 written report in ​Obesity Surgery​. And that loose skin tin be a physical and corrective problem: For instance, it can pb to chafing, pare infections and even exist a barrier to physical activity, co-ordinate to Penn Medicine.

Though some loose skin may be inevitable with extreme weight loss, here are seven tactics to assist prevent or minimize information technology.

Can You Lose Weight and Not Accept Saggy Peel?

Whether y'all can lose weight without loose skin depends on how much weight you shed. If yous lose a small or moderate corporeality, then it's certainly possible to have no loose skin afterwards weight loss.

But pare sagging is far more likely when you lose a large amount of weight speedily (significant 100 pounds or more), which is often the example if y'all accept bariatric surgery or follow a medically prescribed very-low-calorie diet, according to the Cleveland Clinic.

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

Your age likewise plays a role in whether you're able to lose weight without excess pare. When you lot age, your pare naturally starts to lose elastin and collagen, per the Cleveland Dispensary. And the less elastin and collagen you have, the less resilient your skin will exist (and the trickier it will be to proceed your peel tight when losing weight).

The follow traits can too cistron into whether you're able to lose weight without loose skin:

• Your genetics tin can influence your peel health (and your weight, for that matter), per July 2012 research in ​Dermato-Endocrinology​.
• Likewise much sun exposure tin can be harmful to your skin and potentially contribute to looser skin, according to Harvard Wellness Publishing.
• Smoking tin can damage skin elasticity and atomic number 82 to sag, per the Mayo Clinic.

i. Aim for Gradual Weight Loss

Fortunately, there are some tips for how to avoid or prevent loose skin when losing weight. The kickoff? Aim for wearisome, gradual weight loss to minimize stress on your pare.

When you lot lose weight at a safety and sustainable rate of 1 to ii pounds per week, you lot give your body — including your skin — fourth dimension to adjust, per the Mayo Clinic. This is typically accomplished by creating a calorie arrears of 500 to ane,000 calories per day through eating less and moving more than, co-ordinate to the Mayo Dispensary.

Yo-yo dieting besides encourages loose skin. Repeatedly stressing your peel with quick weight loss and proceeds can exhaust its elasticity, which may pb to sagging, per Princeton University Health Services.

Accordingly, don't crash diet or endeavour fad programs with farthermost tactics similar merely eating one blazon of food or banning entire nutritional categories, per the Cleveland Clinic. Instead, prefer a weight-loss plan that prioritizes nutritious whole foods and moderate portion sizes so you tin lose weight and maintain information technology in the long term.

While this isn't a foolproof way to prevent sagging skin during weight loss (specially 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 too quickly can as well cause y'all to lose muscle in add-on to fat, which tin can hamper farther weight loss because muscle burns lots of calories, co-ordinate to the Cleveland Clinic.

2. Eat a Counterbalanced Diet

Pare elasticity plays a major role in preventing loose pare during weight loss. Although historic period has a big influence on how well your peel bounces back after stretching out, a balanced nutrition can help continue the elastin and collagen strong, co-ordinate to the Cleveland Clinic.

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

Per the Cleveland Dispensary, certain nutrients may exist especially beneficial for skin health, including:

• Vitamin C-rich foods like citrus fruits, bell peppers and broccoli
• Vitamin E-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

Acceptable hydration is also crucial for your skin health and elasticity, per the Mayo Clinic, which is why drinking plenty of water is another important tip for how to non accept loose skin after weight loss.

In addition to benefitting your skin, drinking water is proficient for weight loss because it tin keep yous hydrated, suppress your appetite and fuel exercise, co-ordinate to Johns Hopkins Academy.

How Much H2o Should You Drinkable a Day?

Use the following calculation to determine how much water to drink:

Trunk weight (in pounds) ​÷ 2 = minimum ounces of water you should drink per day.

iv. Become Moving

Some other tip for how to lose weight without loose or saggy pare is to exercise regularly. Frequent physical action may limit muscle loss while yous lose weight, per the Cleveland Clinic, which may improve the tone of your peel.

The Physical Activity Guidelines for Americans recommend adults practice 150 minutes of moderate aerobic activity or 75 minutes of intense cardio, plus at least ii strength preparation sessions per week.

5. Have Care of Your Skin

As you age, collagen and elastin naturally lose their forcefulness. Merely how you lot treat your skin can mitigate this process, per the U.S. National Library of Medicine (NLM), and can affect your ability to lose weight without sagging pare.

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

Other beneficial habits, similar eating well and moisturizing daily, tin can also assistance support skin health, per the NLM.

6. Quit Smoking

Chemicals in cigarettes can damage your skin's elasticity, according to the Mayo Dispensary. For instance, nicotine tin restrict the flow of nutrients into your skin, which can atomic number 82 to premature wrinkles, dry out pare and — you guessed information technology — the potential for saggy skin.

So if you're wondering how to prevent loose skin during weight loss, quitting smoking may help.

seven. Consider Skin Removal Procedures

Information technology's difficult to accomplish massive weight loss with no loose skin, according to the Cleveland Clinic. But if you've maintained your weight loss for at least a year and don't plan on losing whatsoever more, y'all may desire to talk to your doctor about surgery to remove the backlog skin.

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

• Tummy constrict
• Body lift
• Thigh lift
• Breast lift
• Brachioplasty, which removes excess arm peel

Tip

It's difficult to take large weight loss without loose pare, which often negatively affects people'southward satisfaction after weight-loss surgery, per April 2013 inquiry in the ​North American Journal of Medical Sciences​. If excess skin is affecting your quality of life, hash out handling options with your doctor.

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