Eight Tips For Skin Care And Weight Loss
You’ve finally found a workout you love and an eating plan that syncs with your lifestyle. The extra pounds you’ve carried for years have begun to melt away. There is just one problem, skin care.
The same surface area covers your new, smaller self, leading your skin to sag or lag behind. Folds can form on your belly and arms, and even your face can seem a bit slack.
Skin Care is very important when losing weight and getting into shape.You need nutrition on the outside as well as on the inside. While you won’t be able to completely prevent loose skin if you’re losing large amounts of weight, there are steps you can take to firm up your dermis. A healthy lifestyle and specific strategies to boost collagen, the structural protein responsible for skin’s plumpness and elasticity, can make a difference.
Here are 8 ways to hold your skin tighter as you work toward your goal weight:
Lose weight gradually.
Most experts recommend aiming for 1 to 5 pounds per week, depending on your starting point. Losing weight quickly, by means of fad diets and cleanses, will compromise the contours of your face, affect the health of your skin, and impact your overall success in keeping the weight off.
Replace the fat that once filled out your skin with lean mass by focusing your fitness routine on strength training. You want the muscle to essentially replace the fat that is being lost to prevent loose or sagging skin. When your underlying muscle is toned and tight, it really helps give your skin a strong foundation to rest on. Building strength as you target flab not only keeps your skin taut, it also amps up your calorie burn long after you leave the gym, aiding your weight-loss efforts.
Depending on your preference, you can use dumbbells, machines, or body weight—but aim to do 4 days of resistance training per week. Add 2 to 3 days of high-intensity interval training, short bursts of near-maximum effort, to stoke your metabolism and build even more muscle mass. For best results, pair this routine with adequate protein—eat some at every meal and snack—and you’ll get stronger, tighter, and firmer, inside and out.
Practice good sun protection.
If you exercise outdoors, take steps to reduce your exposure to the sun’s collagen-destroying UV rays. Plan your walk or run for the early morning or late in the day, when the sun is less scorching. Slather on sunscreen, and make sure the label says “broad-spectrum”—that means it protects against UVA and UVB rays, which both damage your dermis. And consider protective clothing. “There’s a lot of great UPF clothing that gives you an SPF of about 50, just by putting on a shirt,” Chipps says.
Eat plenty of produce.
Pile your plate with a rainbow of colorful fruits and vegetables, which contain nutrients vital to skin health, Chipps says. Specifically, load up on vitamin A or lycopene—a recent research review in Experimental Dermatology reports this antioxidant offsets damage from UV rays. (Try these 25 best foods for healthy skin.) You’ll find it in tomatoes, red peppers, and other rosy-hued veggies. Meanwhile, leafy greens and citrus fruits boast plenty of vitamin C, which helps build collagen, Chipps says.
Smooth on a serum or revel in retinoid.
Though there’s no such thing as a magical skin-tightening potion, topical products can stoke collagen growth and improve your appearance if you use them daily and consistently, Chipps says. Your dermatologist can prescribe retinoid-containing creams or gels, such as Retin-A or Tretin-X. Or look for over-the-counter serums containing epidermal growth factor, which stimulates fibroblasts deep in the skin to ramp up collagen production.
Toss your cigarettes and take an extra step away from any cloud of fumes you pass. Lighting up makes your skin less resilient, says Eugene Elliott, MD, a cosmetic and reconstructive surgeon at Orange Coast Memorial Medical Center in Fountain Valley, CA. What’s more, emerging research suggests exposure to secondhand smoke raises levels of inflammatory proteins in your skin, reducing collagen levels and contributing to thin skin and wrinkles.
See an MD.
You won’t want to spring for a facelift or other surgical procedure until you’ve reached your goal weight—skin responds best to these operations from a “steady state,” Elliott says. But minor in-office procedures can address troublesome areas while you’re still shedding, Chipps says. Ask a dermatologist about radiofrequency devices, which warm and expand collagen fibers to immediately improve your appearance while also stimulating new collagen production for longer-lasting results.
Water, that is. Dehydration can strike skin cells, too, leaving them shriveled and inflexible. Shemek suggests aiming for half your body weight in ounces of H2O each day.
The more you weigh the easier it will be to lose weight on this program so ease into it slowly so you only lose about 3 pounds per week. Doing this will prevent the sagging skin. If you lose weight too fast you will end up with loose skin 90% of the time. If you are losing 2-3 pounds per week you are doing great.
If you are losing 4-6 pounds you are pushing the limit. Any more than 6 pounds per week and you are sure to end up with loose skin after losing the weight because chances are you are restricting too many carbohydrates from your diet. Cutting out refined flours/breads and sugars will yield the best results.