Losing weight is a laudable feat, but it can lead to a unwanted side effect: sagging of excess skin (also called loose skin).
This happens because skin that has stretched to accommodate excess body fat is not always able to retract once that fat is lost. Fortunately, there are effective strategies to minimize this problem.
Index
1. Increase Muscle Mass
A fundamental way to reduce sagging skin and strengthen and increase muscle mass. Weight-bearing exercises, such as weight lifting, are essential because they help fill the space left by lost fat. Regular training promotes tighter, younger-looking skin.
2. Consume Protein Adequately
Le protein they are vital for the repair and growth of tissues, including muscles and skin. While losing weight, ensuring adequate protein intake is crucial to preventing muscle loss, which can contribute to sagging skin when you lose weight.
The recommended amount varies 1,6 to 2,2 grams per kilogram of body weight per day.
3. Maintain a Balanced Calorie Deficit
Avoiding excessive calorie restrictions is important to avoid losing muscle mass and to ensure the supply of all the nutrients necessary for skin health. A moderate calorie deficit—ideal between 300 and 1000 calories per day—helps you lose weight sustainably without sacrificing skin health.
4. Nourish the Skin from the Inside
A diet rich in fruit, vegetables, iron and selenium supports skin health by providing essential vitamins, minerals and antioxidants. These nutrients are important for collagen production and protection against oxidative damage.
Foods such as lean meats, legumes, Brazil nuts and eggs should be included in your meal plan regularly.
5. Adequate hydration
Water is crucial to keeping your skin supple and hydrated. Drink enough water every day—approximately 35 ml per kilogram of body weight—helps not only improve the appearance of the skin, but also facilitate metabolic processes that contribute to healthy weight loss.
Final Consideration
Although these tips can significantly improve the appearance of the skin during and after weight loss, in cases of very significant weight losses, especially after obesity, additional measures such as Cosmetic surgery to remove loose skin.
However, by taking a proactive approach with these five tips, many can see significant improvements and keep their skin firmer and more youthful.
