You’ve made the decision that you’re ready to lose excess weight and have started making changes to your diet and workout regimen. However as you’re losing, you might observe your skin isn’t bouncing back.
As an elastic organ, your skin stretches and agreements to form with the shape of your body. While there are actions you can require to reduce the sagginess of your skin while you drop those pounds– consisting of sluggish weight loss, eating the right foods and exercise– a lot depends upon your age and how much weight you need to lose.
Go Slow
It’s much better to lose weight slowly than quickly, especially true if you’re aiming to prevent saggy skin. When you reduce weight too rapidly, you may end up losing more muscle than fat. Muscle functions as supportive tissue that helps hold the skin on your body.
To help you lose more fat than muscle, keep weight loss at a rate of 1 to 2 pounds a week. One pound of fat consists of about 3,500 calories, and most of the times lowering your present calorie requirements by 500 to 1,000 calories a day can help you lose at this rate. For example, a 45-year-old 6-foot-tall man who weighs 250 pounds requires 3,000 calories to keep his weight, and loses at a healthy rate by minimizing intake to 2,000 to 2,500 calories a day.
Diet Right to Stop Loose Skin
Skin flexibility plays a significant function in determining how saggy your skin gets while you slim down. Although age plays a major consider determining how well your skin bounces back after being stretched, a healthy diet keeps the elastin and collagen– proteins fibers that help support the structure of your skin– strong. In basic, good skin needs you follow a diet that’s filled with nutrient-rich foods which are low in fat and sugar.
More particularly, you need to make certain you get enough vitamin C in your diet from foods such as red and green peppers, spinach, broccoli, Brussels sprouts, strawberries, oranges and kiwifruit. Vitamin C is vital for the production of collagen, and it improves the appearance of your skin. Likewise, foods rich in linoleic acid, a type of fat found in chicken, nuts, seeds and veggie oils, helps support much better skin strength and structure.
Crucial, limit your intake of sugar. Excessive sugar may harm skin, upping your risk of sagging. Reduce your consumption of soda, baked items and other sweet deals with.
Getting Enough Water
Adequate hydration also plumps your skin to reduce sagging. The amount of water you require depends on your current health needs, workout regimen, diet and environment you reside in. An adult should begin with 1 quart for every 50 pounds, or 5 quarts for a 250-pound person, and adjust as needed. Your doctor can help you determine how much water you need to drink each day.
In addition to assisting hydrate your skin, drinking water is good for weight loss. Water before meals keeps you feeling complete, so you eat less. It likewise avoids fluid retention, so you’ll get a more accurate reading when you weigh in.
Tighten Skin Up With Exercise
Regular exercise, consisting of cardio and strength-training, might limit muscle loss while you lose weight, which might enhance the look and tone of your skin. Quick walking, jogging, swimming, biking and aerobics count as cardiovascular exercise. When attempting to reduce weight, aim for 60 minutes, 5 days a week.
Strength-training, that includes lifting weights, using resistance bands, builds muscle. Exercise all your major muscles– arms, back, legs, butt, shoulders– twice a week. For best results and better skin, work your muscles to the point of failure. For instance, use weights that are heavy enough that your last representative with each set is nearly impossible to finish.
Loose skin when losing weight – people’s stories
Liz had always struggled with her weight. But after a particularly difficult year, she decided it was time to make a change. She tackled her diet and exercise routine with determination, and was thrilled to see the pounds melt away. However, as she looked in the mirror, she noticed something new – loose skin on the sides of her belly. Despite her success, Liz was dismayed. She had worked so hard, but the appearance of this loose skin made her feel defeated.
Similarly, Sharon had also struggled with her weight for years. But at 56, she decided that enough was enough, and set a goal to lose the extra pounds. She worked hard, ate healthy, and exercised regularly. She started to see the changes in her body almost immediately. However, as the pounds fell off, her skin sagged badly in many places. Like Liz, Sharon was disheartened by the loose skin, which made her feel older than her years. She worried that she looked worse off than before.
But Kendra’s story was different. She had also worked hard to lose weight, but she had taken a different approach. Rather than relying solely on diet and exercise, Kendra had also focused on taking care of her skin. She drank lots of water, ate plenty of fruits and vegetables, and took vitamins to ensure that her skin was healthy and could bounce back from her weight loss. As a result, Kendra was thrilled to see that her skin didn’t sag – in fact, it tightened up as she lost weight!
Her husband was certainly pleased with the results, too. He cheered Kendra on as she worked hard to transform her body. And in the end, Kendra was proud of herself for taking the right tactics and achieving her goals – not just with weight loss, but with skin care as well.
