How to Prevent Loose Skin During Weight Loss
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.
Loose Skin During Weight Loss Prevention Tips
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 and yoga, 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.
Factors to consider
If you’ve lost a considerable quantity of weight– such as 100 pounds or more– saggy skin might be inevitable. If you’ve maintained your weight loss for more than a year and are healthy, you might want to talk to your doctor about surgery to eliminate the excess skin. Nevertheless, as a kind of plastic surgery, this might not be covered by insurance, according to the Cleveland Clinic. Check with your insurance provider to discover. What’s crucial is keeping the skin folds dry and clean to prevent rashes and infections. Speak with your doctor if you believe an infection, to get the suitable treatment.