Can You Lose Weight and Not Have Loose Skin

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 skin depends on how much weight you lose, how speedily y'all lose it, your historic period and other factors. But there are certain strategies that may help you lose weight without sagging peel.

More 70 percent of people who undergo weight-loss surgery take excess peel, per a November 2013 study in ​Obesity Surgery​. And that loose pare tin exist a physical and cosmetic problem: For example, it can lead to chafing, skin infections and even be a barrier to physical action, according to Penn Medicine.

Though some loose skin may exist inevitable with farthermost weight loss, here are 7 tactics to assistance prevent or minimize it.

Can Y'all Lose Weight and Not Accept Saggy Skin?

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

But skin sagging is far more likely when you lot lose a large amount of weight rapidly (meaning 100 pounds or more than), which is often the case if you have bariatric surgery or follow a medically prescribed very-low-calorie diet, according to the Cleveland Clinic.

That's because after your skin stretches to suit a larger body size, information technology oft doesn't maintain the elasticity it needs to bounce back, per UConn Wellness.

Your age also plays a role in whether y'all'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 skin will exist (and the trickier it will be to keep your pare tight when losing weight).

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

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

1. Aim for Gradual Weight Loss

Fortunately, in that location are some tips for how to avoid or preclude loose skin when losing weight. The first? Aim for dull, gradual weight loss to minimize stress on your pare.

When you lose weight at a safe and sustainable charge per unit of 1 to ii pounds per week, yous requite your body — including your pare — time to adapt, per the Mayo Clinic. This is typically accomplished by creating a calorie deficit of 500 to 1,000 calories per twenty-four hours through eating less and moving more, co-ordinate to the Mayo Clinic.

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

Accordingly, don't crash nutrition or try fad programs with farthermost tactics like only eating 1 type of food or banning unabridged nutritional categories, per the Cleveland Clinic. Instead, adopt a weight-loss programme that prioritizes nutritious whole foods and moderate portion sizes so you can lose weight and maintain it in the long term.

While this isn't a foolproof mode to forestall sagging skin during weight loss (particularly if your goal is to lose a large amount), gradually shedding pounds may help you to avoid some loose peel after weight loss.

Tip

Losing weight too quickly tin can also cause you to lose muscle in addition to fatty, which can hamper further weight loss because musculus burns lots of calories, according to the Cleveland Dispensary.

2. Eat a Counterbalanced Nutrition

Skin elasticity plays a major part in preventing loose pare during weight loss. Although age has a big influence on how well your peel bounces back later on stretching out, a balanced nutrition can assist go along the elastin and collagen strong, according to the Cleveland Clinic.

In general, eating enough of nutrient-rich meals and avoiding foods that contain refined carbs, added sugar and trans or saturated fats will help support total-trunk wellbeing, including the health of your skin, according to the Mayo Dispensary.

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

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

3. Stay Hydrated

Adequate hydration is besides crucial for your skin health and elasticity, per the Mayo Dispensary, which is why drinking plenty of water is some other important tip for how to not have loose skin after weight loss.

In addition to benefitting your skin, drinking water is good for weight loss because it can proceed yous hydrated, suppress your appetite and fuel exercise, according to Johns Hopkins University.

How Much H2o Should You Drink a Twenty-four hours?

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

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

4. Go Moving

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

The Physical Activity Guidelines for Americans recommend adults do 150 minutes of moderate aerobic activity or 75 minutes of intense cardio, plus at least 2 strength training sessions per week.

5. Have Care of Your Skin

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

Too much sun exposure is a common culprit when it comes to skin damage, per Harvard Wellness Publishing. The prepare? Wearable sunscreen every solar day, and shield your skin from the lord's day in other ways — like staying in the shade or wearing a lid 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 help support skin health, per the NLM.

6. Quit Smoking

Chemicals in cigarettes tin damage your skin's elasticity, co-ordinate to the Mayo Clinic. For instance, nicotine tin restrict the flow of nutrients into your skin, which can lead to premature wrinkles, dry skin and — y'all guessed it — the potential for saggy peel.

And then if yous're wondering how to prevent loose skin during weight loss, quitting smoking may assistance.

7. Consider Skin Removal Procedures

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

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

• Tummy tuck
• Torso lift
• Thigh lift
• Breast elevator
• Brachioplasty, which removes excess arm skin

Tip

It'southward difficult to accept large weight loss without loose skin, which frequently negatively affects people'south satisfaction after weight-loss surgery, per April 2013 enquiry in the ​North American Journal of Medical Sciences​. If excess pare is affecting your quality of life, discuss treatment options with your doctor.

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

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