How to avoid saggy skin when losing weight - How to begin losing weight
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Updated: February 28,2022
How to Tighten Loose Skin After Weight Loss, According to Doctors.
The aftermath of weight loss is often expected and welcomed: higher energy levels, smaller pants, and a more defined body. But there is one unexpected challenge: tightening your skin after losing weight. This unwanted change can be uncomfortable, frustrating, and leave you confused about what to do next.
Here's how to tighten your skin while losing weight, keep it tight, and find out what causes skin to stretch in the first place.
Why does loose skin after weight loss happen?
According to Jordan Jacobs, M.D., an assistant professor of plastic and reconstructive surgery at Mount Sinai Hospital in New York, loose skin is usually caused by the following:
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Rapid weight loss.
Usually seen in people who undergo bariatric surgery for massive weight loss (more than 100 pounds), about 70 percent of people who undergo the procedure are left with excess skin, some studies find. "Losing weight rapidly doesn't give our skin adequate time to gradually contract and this results in loose, hanging skin," says Dr. Jacobs.
So who can expect loose skin after weight loss? While it varies, mild weight loss (think: 20 pounds or less) typically doesn’t lead to excess skin, Zuckerman says. Weight loss of 40 to 50 pounds can seem as massive as a weight loss of 100+ pounds.
Gradual weight gain.
But loose skin post-weight loss is also a product of the weight gain itself. "Skin has a finite elasticity, and if pushed beyond the limit of that elasticity upon weight gain, the skin cannot fully contract back down upon subsequent weight loss," explains Joshua Zuckerman, M.D., surgical director at New York City-based Zuckerman Plastic Surgery.
Aging skin.
Also: It’s not just how much weight you lose, but your age and skin quality that determines whether or not you’ll experience loose skin after weight loss, he says. “Younger patients have a better chance at avoiding excess skin as do those with inherently high skin elasticity." (As you age, the elastic fibers and collagen molecules that give your skin its firmness lose their strength.)
Men also tend to do better in their arms and legs than women do, notes Jeffrey M. Kenkel, M.D., a professor and chair of the Betty and Warren Woodward Chair in Plastic and Reconstructive Surgery at UT Southwestern Medical Center.
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How can you get rid of loose skin after weight loss?
According to Dr. Jacobs, here are some options for tightening your skin after weight loss:
Surgical removal.
"Typically speaking, after bariatric surgery or massive weight loss, plastic surgery is required to remove excess skin," says Zuckerman. "These plastic surgery procedures are very effective and typically involve cutting away excess skin and lifting or reshaping the remaining tissue."
Liposuction.
On top of surgical excision, options include liposuction (which uses a suction technique to remove fat, and, for patients with mild skin (and fat) excess, non-invasive procedures usually in the form of ultrasound or radiofrequency procedures that heat up the skin and cause contraction by triggering collagen production, explains Jacobs. You might have micro-needling with radio frequency energy done, for example, which makes thousands of tiny punctures in your skin and delivers radiofrequency energy during treatment, explains Zuckerman.
Body contouring.
Patients can also turn to contouring procedures such as BodyTite and FaceTite (which can be used in conjunction with liposuction) to remove fat and tighten skin, but for all but mild cases of excess skin, these treatments may not fully address the problem, he notes.
Slower weight loss.
While it’s not always an option (especially for those who have bariatric surgery done), gradual weight loss seems to be the best though for preventing loose skin in the first place, notes Jacobs.
Exercise.
Building muscle—by way of a solid exercise regimen with strength training work—is always a good idea. Plus, it can make your skin look tauter, says Holly Wyatt, M.D., professor of medicine at the University of Colorado.
In short, surgical excision (though it comes with a longer recovery) remains the gold standard, says Jacobs (and produces “profound” effects) and the results from the more minimally-invasive treatments are what you would expect: subtle, he says.
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Can loose skin after weight loss go away on its own?
Not really , docs say—though remember, how much excess skin you’re left with and how well your skin responds to weight loss in the first place depends on everything from age and genetics to how much weight you lost and your skin quality. So, depending on your circumstance, you might be able to expect some changes.
"Patients who may see improvement in their loose skin are those who do not have stretch marks and younger patients who still have reasonable skin quality despite weight gain," says Kenkel. "The quality of the skin is the key to improvement."
Jacobs also suggests that if you’ve lost weight gradually to give your skin a full year to contract once you’ve reached your goal weight. "After this time, you are not going to see any more noticeable tightening."
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Then, if you have loose skin you’re concerned about—or if you have loose skin after bariatric surgery—do your homework and get in touch with a plastic surgeon certified by the American Board of Plastic Surgery to learn about your options, suggests Jacobs. "There are a lot of physicians that label themselves as 'plastic surgeons' and, as long as they have a valid medical license, they can legally perform any procedure," he says. "But the American Board of Plastic Surgery denotes the proper training."
What is the best home remedy to tighten your skin?
Besides the non-invasive and minimally-invasive options out there that are somewhat effective, (but, again, usually only for those with mild cases) there’s no magic skin tightening cream or exercise that’s going to tighten loose skin after weight loss on its own. That’s what makes excess skin a difficult problem for those with more moderate cases, says Zuckerman.
Rubbing cocoa butter on your skin might sound like a good idea, but while many topical products claim to tighten skin, doctors are skeptical. "There are no efficacious topical products or OTC remedies for excess skin," says Zuckerman. Jacobs adds that any product you’re going to buy for this issue usually will have subtle results at best.
The best home remedy, then? "Taking care of your skin," says Jacobs. "This includes sun protection, avoiding smoking, limiting alcohol consumption, and eating a diet rich in fruits and vegetables and low in sugar and saturated fats."
Cassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel. A former Shape and Men’s Health editor, her work has also been published in Women’s Health , SELF , Runner’s World , Men’s Journal , CNTraveler.com, and other national print and digital publications. When she’s not writing, you’ll find her drinking coffee or running around her hometown of Boston.
Melissa Matthews is the Health Writer at Men's Health, covering the latest in food, nutrition, and health.
56 Ways to Start Losing Weight Today.
Losing weight isn't easy, and whoever tells you differently is lying. It takes commitment, hard work, and for many, a complete lifestyle makeover. But these 56 techniques will make losing weight much easier:
Limit Your Calorie Intake Losing weight boils down to simple math. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. That breaks down to 500 calories per day. It's difficult to cut out that many by dieting alone, especially for someone who loves to eat. The most effective approach is this combo: each day, cut out 250 calories from your diet and burn 250 through exercise. Choose to either cut out one 250-calorie item such as a serving of ice cream, or omit a few small things that add up to 250 calories a day.
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Check out this calorie calculator to figure out how many calories to consume each day, based on your current weight and your weight-loss goal. Don't dip below 1,200 calories to prevent going into starvation mode, which makes your body hold on to weight.
Get Up and Out—No Matter What Even when you're swamped, stay active with a 10-minute break to rev up your body. Taking a walk at lunchtime is a proactive way to promote weight loss. Bonus: You'll also get some sunshine.
Stop Skipping Evening Workouts At the end of a hard day, it's easy to find an excuse to skip the gym or your run. To stay committed, tell yourself that an evening workout is not optional. And honestly, who couldn't use an extra boost of endorphins after a tough meeting? If it's too dark to head outside to exercise, these at-home workouts will do the trick.
Focus on Intense Cardio Doing difficult 45-minute cardio sessions a few times a week can boost your metabolism. Better yet, a study published in Medicine & Science in Sports & Exercise showed that each intense cardio sessions can elevate your metabolism even after you stop sweating, burning additional calories post-workout. Some intense cardio workouts to try: running, indoor cycling, or interval training (like this pyramid treadmill workout).
Travel Smart Just because you're going on vacation doesn't mean you have to halt your exercise routine. Travel smart by packing a few workout-related items that don't take up too much space, like these five fitness accessories.
Stop With the Scale It may be tempting to step on a scale whenever you see one, but if it's making you feel bad, then give it a break. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but remember that your weight isn't always the most accurate measure of success. You could be building fat-burning muscle, which could push the number up.
Drink Water Aside from keeping you hydrated, regular water consumption may aid with weight loss, according to recent studies. Drinking water before a meal ensures you're hydrated (and being dehydrated can make you think you're hungry, causing you to eat more). What's more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. A small study found that drinking cool water might even speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that's a reason to stay hydrated!
Eat Your Veggies Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie and often loaded with filling fiber. So make one of these 51 vegetable-focused recipes for your next meal.
Eat Breakfast Eating early in the day can help your body burn more calories. Read on for more tips on how to boost your metabolism.
Shorten Your Workouts—But Make Them Count Short, intense cardio workouts can be just as effective as longer ones, which means you reap the calorie-burning rewards. Start with one of these 10-minute workout videos.
Enjoy the Food You Eat One of the worst things you can do when you're trying to lose weight is eat too little. Instead of depriving yourself, enjoy small indulgences or schedule a cheat day—and don't obsess over it. After all, eating high-calorie foods every once in a while won't wreck a healthy diet. In fact, allowing yourself to indulge on occasion can help you develop a healthy relationship with food that may help you from bingeing later.
Play the Calorie Game Correctly Losing weight is about simple math; don't fool yourself into thinking that a workout is a free pass to splurge. This mindset could lead you to eat more calories than you burn, which will result in weight gain instead of weight loss.
Stop Eating Junk Food It may seem obvious, but junk food is your weight-loss enemy. Worse yet, eating foods full of sugar and fat will make you feel irritable and sluggish. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, dairy, caffeine, and alcohol. From high energy levels to glowing skin, here are five reasons why an elimination diet can work for you.
Eat Tons of Blueberries Blueberries aren't just full of antioxidants. They may play a role in reducing belly fat , too. Blueberries are loaded with anthocyanin, which alters the activity of genes found in human fat cells and makes it more difficult to put on weight. So go ahead and try one of these healthful blueberry recipes.
Get Stoned With your fruit, that is! Stone fruits like nectarines, plums, peaches, and cherries contain natural substances that ward off obesity. Pretty cool, right? Added bonus: They also protect against diabetes and act as an anti-inflammatory. Dietician Cynthia Sass recommends eating the fruit on its own in a raw, natural state.
Keep It Fresh Maybe you don't eat a ton of junk food, but there are still some seemingly healthy —but highly processed—foods out there. Get as close to nature as you can and eat a diet filled with all-natural whole foods. They'll help you maintain energy levels, promote healthy sleeping habits, and provide ample fuel for all of your workouts.
Stick to Your New Habits Even After You Lose Weight You used to devour a big bag of potato chips with your lunch, but when you decided to lose weight, you replaced it with a side salad. Now that the weight is off, don't go back to your chips habit. Losing weight is a lifestyle change, not something you do until you reach your goal. Once you go back to old eating habits, the weight will creep back on. Give yourself room for indulgences, but make sure it's all in moderation.
Push Your Body If you don't feel like trying something new in your exercise regimen, there are still ways to step up your current routine. Adding an extra few minutes to a workout, sprinting at the end of a run, or choosing heavier weights may make all the difference.
Eat Fiber in the Morning One key to losing weight is eating foods that keep you full. The strategy can help you ward off hunger pains and temptation. To start your day off right, make sure your breakfast includes at least eight grams of fiber. Try these 10 high-fiber cereals or these breakfast meals that contain at least 10 grams of fiber.
Live an Overall Active Life Physical activity, be it training for a half marathon or hitting the gym, is important for losing weight—but scheduled sweat sessions aren't enough. Take the stairs, walk your dog, vacuum vigorously, bike to dinner, and garden. All these things will help burn calories and keep you in an active frame of mind.
Pack a Lunch Packing a healthful lunch is one of the best ways to stay committed to a healthy meal plan. When you order in or take out, it's hard to assess how many calories your meal contains. Prep your own meals, and you'll know exactly which ingredients you're eating.
Eat Chickpeas and Grapefruit These foods might as well be a dieter's best friends. Chickpeas have been found to help dieters break bad snacking habits, and eating half a grapefruit before every meal has been shown to help dieters drop more pounds than forgoing the citrus fruit.
Tune in to Your Workouts It seems like everyone is attached to cell phones these days. Even if you're use yours to stream your workout playlist, you shouldn't be texting or chatting while you're at the gym. Giving each workout your full attention allows you to maximize results for an even greater payoff.
Monitor Your Progress If weighing yourself gives you anxiety, then monitor your progress by looking in the mirror or noting how your clothes fit.
Exercise in the Morning Studies have found that people who exercise in the morning work out harder than those who exercise at other times in the day.
Switch to Blue Plates The color blue is considered a natural appetite suppressant. You don't need to don a pair of blue-lens shades before you eat; just use blue plates.
Always Pay for Food in Cash The next time you head to the grocery store, stop at the ATM first. A study showed that individuals buy fewer indulgent foods when paying in cash.
Build Muscle Muscle burns calories at a higher rate than fat. (Depending on which study you read, a pound of muscle burns anywhere from 15 to 50 calories per day, compared to fat, which averages about two calories per day.) Even if you consider yourself active, it's important to make strength training a part of your fitness routine. Here are some beginner strength-training moves to get you started.
Click HERE for 28 more weight-loss tips and tricks from POPSUGAR Fitness!
How to avoid saggy skin when losing weight - How to begin losing weight
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