How to prevent loose skin during weight loss with proven techniques

If you have lost a considerable amount of weight or are on that journey now, you may want to know how to prevent or remedy loose or sagging skin that develops during weight loss. These proven strategies can help minimize this unwanted side effect of your healthy accomplishment so you can feel more confident in your new skin.

Why does loose skin happen, and how can I prevent it during weight loss?

Loose skin occurs when the skin’s elasticity and collagen cannot keep up with rapid weight loss, leaving it stretched. Some factors contributing to how your skin reacts to weight loss are within your control, and others are not.

Factors such as age, genetics, amount of weight lost, and how long the skin was stretched also impact its ability to bounce back. Muscle loss during weight loss can also contribute to the skin’s sagging appearance.

The most common causes of loose or sagging skin are

• Rapid weight loss (such as after bariatric surgery)
• Natural aging process
• Genetics
• Poor nutrition
• Smoking
• Sun exposure
• Alcohol intake.

However, the following eight tips can help you minimize loose skin to feel comfortable and confident.

Lose weight gradually

Healthcare providers and other experts encourage slow, gradual weight loss– between a half-pound and two pounds a week. It is a sustainable rate and may also prevent loose skin from developing.

The MyNetDiary app allows you to adjust your rate of weight loss up to two pounds a week. Those starting with a higher weight may have a greater rate of initial weight loss.

Focus on strength training

One small study showed both aerobic and resistance training positively impact skin elasticity and dermal structure. However, the study also found that only resistance training improved dermal thickness. Therefore, including resistance exercises in your routine will more likely avoid muscle loss and keep the skin looking its best.

Want recommendations for easy and effective resistance training exercises for beginners? Check out this article!

Stay hydrated

Drinking enough water and other fluids daily can prevent dehydration, ensuring your skin retains moisture, elasticity, and texture, improving your skin’s overall health.

Fluid needs vary from one person to another. Do you know how much fluid you need?

If your goal is weight loss, choosing water or other no-calorie/low-calorie beverages can ensure you do not exceed your daily calorie budget while staying well-hydrated. Water is always your best bet!

Remember that hydration needs may differ during the colder winter months than in the hotter summer months.

Prioritize a protein-rich diet

Consuming adequate protein daily is another way to prevent loose skin during weight loss. Protein helps build and maintain muscle mass and promotes collagen and elastin production in the skin.

Protein-rich foods like fish, poultry, meat, eggs, dairy, legumes, and soy are especially high in certain amino acids, which help promote collagen production.

You can prioritize muscle retention by consuming adequate protein sources at meal and snack times to meet your protein needs.

Use skin-firming products

Certain supplements and products also boast skin-firming benefits. Make a point to review the research on these products thoroughly and speak with your doctor before adding these to your routine.

Products like hydrolyzed collagen protein can come in powdered form, and research suggests that it improves skin hydration and elasticity. It stimulates hyaluronic acid production, which helps the skin retain its hydrated and plump appearance. However, hydrolyzed collagen protein testing related to loose skin from weight loss has yet to occur.

Topical serums and creams marketed as “firming” products may appear to provide minimal temporary improvements for loose skin. Unfortunately, these will not lead to life-changing results for sagging skin because they cannot penetrate deeply enough.

Protect your skin from sun damage

Your skin is a vital organ exposed to the environment. Proper sun protection is essential year-round to prevent skin damage and cancer. If you want to know how to prevent loose skin during weight loss, such protection is no exception.

The sun's ultraviolet radiation can damage the collagen and elastin in your skin, leading to fine lines, wrinkles, freckles, sun spots, and sagging skin.

The FDA recommends using a broad-spectrum sunscreen with a sun protection factor (SPF) of 15 or higher to protect against UVA and UVB rays; however, other online sources encourage using an SPF of 30 or higher.

Include foods rich in antioxidants and healthy fats

Foods high in antioxidants and healthy fats can improve skin health by resisting a decline in collagen and elastin.

Research shows that combining anti-inflammatory foods with specific protein supplementation may improve skin condition after significant weight loss.

Specific nutrients that are especially important for maintaining skin health and elasticity include

• Vitamin C
• Vitamin E
• Vitamin A
• Zinc
• Selenium
• Omega-3 fatty acids

A plant-based diet with antioxidant-rich foods like fruits, vegetables, whole grains, and plant-based protein sources includes all these nutrients. It can benefit skin health by improving gut health.

The Mediterranean diet and DASH diet are also high in these nutrients. These effective dietary patterns for weight control provide powerful antioxidant and anti-inflammatory micronutrients to keep skin looking youthful.

Did you know you can choose these two dietary patterns in MyNetDiary Premium?

When to consider non-invasive skin treatments

Sometimes, you may desire additional treatment for loose skin following weight loss for quicker results or if the excess skin is significant. Such options are usually more expensive and require treatment by a medical professional in a clinical or hospital setting. They may involve skin-tightening lasers, radiofrequency, ultrasound technology, or other techniques.

Seek your doctor’s guidance if you are considering any of these methods to eliminate loose skin.

To minimize and prevent loose skin during weight loss, adopt healthy habits

Be patient with yourself during your weight-loss journey as your skin adjusts to changes in your body weight and size. Everyone’s body is different, and loose skin may not disappear entirely. Remember also to celebrate your non-scale victories!

Related content

Lose fat, not muscle, by following these dietitian-backed tips for healthy weight loss

The benefits of resistance training and how to include it in your exercise plan

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