Sagging Skin After Losing Weight
Weight Loss Question:
6'4" and 294 pounds. I'm doing 30 minutes of cardio 6 days
a week. I want to know if I do not incorporate weight training in
my overall fitness routine and I'm still able to eventually reach
my ideal body weight of 215 pounds, will I have any issues with
loose and sagging skin?
Weight Loss Answer:
There are many ways to prevent skin from sagging but a lot depends
on how much loose skin you currently have. The amount of loose skin
can also depend on how fast youre losing weight, weight fluctuations,
your age, and your past and present daily exercise and nutritional
habits. These factors can all influence your skins elasticity
when shedding body fat. When the body needs to lose a significant
amount of weight, cardio training unfortunately is not enough to
prevent sagging skin. The skin is a very important part of the body
that needs care and attention. With proper exercise, healthy balanced
nutrition, hydration, and daily skin care, you can keep your skin
young and more pleasing to the eye.
If the goal is to lose weight and avoid loose skin, there are a
few ways to promote tighter, toned skin. Most important is a workout
that incorporates resistance training at least 4 days a week. This
will maximize your efforts in building and reshaping your muscles
resulting in an overall improved body composition and weight loss.
Resistance training can include free weights, machines, and calisthenics
(body exercises that use your own body weight). There are many different
approaches to resistance training for people who are interested
in losing weight and who want to avoid sagging skin. With a knowledgeable
trainer, you can create a weight resistance routine that will target
areas of the body that need tightening using a variety of exercises.
Including a core strengthening and flexibility program is just as
beneficial in keeping the body firm, agile and strong.
out a certified fitness trainer who has accurate facts about weight
resistance training, as well as strength and conditioning, will
help you get on the right track to promote a leaner body and self-confidence.
A trainer will enable you to have a better understanding of proper
form and technique, as well as the appropriate exercises to avoid
sagging skin. A customized, well prepared fitness workout can also
assist with the prevention of significant injuries that can sometimes
happen, especially starting a new routine. A professional can give
you a more efficient and effective workout plan so there is less
time wasted in the gym.
Another important thing to consider is to refrain from losing too
much weight too quickly. Aiming for a healthy weight loss of 1.5
to 3 pounds per week will be more fruitful. You may be tempted to
try and lose fat quickly and may think it is better to do so, but
this is not the case. Mentally and emotionally this may be tough
to accept but it will pay off in the long run giving you a smaller,
toned body with smoother skin. The skin is made up of collagen and
elastin, the proteins that keep the skin tight and toned giving
that supple appearance. When a person loses fat too rapidly the
skin wont have enough time to restore itself and can be overstretched.
Consistent weight resistance training and the proper amount of
cardio combined with quality nutrition is of key importance. Cardiovascular
exercise is a great way to burn a lot of calories and achieve a
more desired physique, but combining this with a calorie deficit
that is too low can have the opposite effect. This is potentially
where muscle tissue can decrease (atrophy) and compromise metabolism
and strength. Instead, opting for 2 or 3 days of High
Intensity Interval Training (HIIT) can be a lot more rewarding.
You can burn a lot of calories in a lot less time, preserving more
of your muscle tissue. This type of workout is also ideal for a
person on the go with a busy schedule and requires no equipment.
Correspondingly, doing too much cardio in one session can hinder
fat loss, causing the body to go into a catabolic state and burn
your hard earned muscle. The loss of muscle tissue will slow down
your metabolism, as well as decrease strength. A slower metabolism
means it will be much harder to burn body fat which is something
you want to avoid at all costs. Instead, promote the body to be
in an anabolic state by helping lean muscle tissues stay well-nourished
and hydrated with good quality nutritional energy. Lean muscle increases
metabolism which makes the body more efficient in burning fat.
You need to make sure your body is fueled with the proper protein
nutrients and energy before and after each workout. Your body requires
sufficient protein and carbohydrates 1.5 to 2 hours before and after
workouts. Muscle tissue does not grow or develop during the workout
but only when the body is at rest and has had time to recover. In
fact, the largest amount of growth hormone is released into your
body when you are sleeping. This encourages the body to rebuild
its anabolic state.
quality balanced nutrition plan is necessary for optimal healthy
weight loss and firmer, clearer skin. As the skin is always in need
of the proper essential minerals and vitamins, it is also important
that the body receive the proper macronutrients and micronutrients
to maintain a healthy, toned body. The body and skin need to be
provided with essential fats or EFAs (essential fatty acids)
to achieve a healthier, firmer looking body and skin. Making the
mistake of discounting fats from the diet can also hinder weight
loss efforts. Good fats support the breakdown of unwanted body fat
and give the body and skin what it needs to repair muscle tissues,
reduce inflammation in the joints and heal cell damage due to stress
and free radicals.
Polyunsaturated and monounsaturated fats are the healthiest fats
you can feed the body. A great source would be seeds, nuts, olive
oil and avocados. In addition, a diet that ranks high in quality
proteins, and good sources of unrefined carbohydrates such as ancient
grains (kamut, spelt, quinoa, amaranth), which are now readily available
locally, will give you a leaner body and more attractive skin. Foods
that include minerals and essential vitamins A, C and E will ensure
the skin and body get what they need to look supple and healthy.
Dark leafy greens, spinach, kale, collard greens, broccoli, high
beta carotene fruits and vegetables along with tropical and citrus
fruits are excellent sources. The benefits of feeding yourself unprocessed
quality nutrients will be revealed in your body, skin, hair and
nails, as well as keeping you operating at your best.
Hydration is also vital to the health of your body and skin. The
benefits that come with drinking water daily are hugely underestimated.
Drinking water provides a number of advantages to the body. One
major advantage is that nutrients are effectively carried throughout
the body helping the skin and body to function better and be more
efficient in cell repair. Our bodies are made up of 70% water and
the more you weigh the more water you should try to encourage yourself
to drink. Also, drinking good quality water from a filter watered
source or bottled water is imperative. Quality water allows the
body to cleanse naturally and get rid of unwanted toxins and extra
sodium. It also boosts metabolism and keeps skin hydrated, encouraging
Focusing on consistent healthy food choices and fitness goals that
are attainable and realistic with the right exercise plan will ensure
a leaner body and improved skin tone as well as increased vitality
By Teresa Funk
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