How to tighten your skin after losing weight?
Is there a way to get rid of excess skin after a diet?
After losing weight, and especially if it was fast or significant, unfortunately it happens that we end up in areas of our body with distant skin.
What is very discouraging: all these efforts to get there ; …
But don’t panic, as always, there are solutions to get out of this
And to avoid going through the “surgery” box.
Well, how to get rid of loose skin after dieting ;
First, you need to understand where this “excessive skin” comes from.
The skin is elastic.
Also, When we are going to lose weight (mostly fat if things are done right), the skin will gradually follow the fat loss and tighten.
So far so good.
The problem is that the skin does not contract very quickly.
And so, if you have rapid weight loss or if you have lost a lot of weight (obese or very overweight people), sometimes the skin cannot keep up with the movement.
So we end up with excessive skin in some places.
It’s “relaxed” and not very beautiful … and above all it’s a little discouraging, frustrating, that I did all these efforts to get there …
There is something really frustrating about having to do more to finally be quiet with this story.
But don’t worry, I’ll give you all the answers and the method you need to follow in this article!
The problem is not necessarily due to excessive skin
Before you get to the heart of the matter, first make sure it doesn’t go wrong.
Although there are many cases of “loose skin” after a diet, what Many people believe that the skin is oily, which is considered wrong for excess skin.
A simple way to make sure: pinch the suspicious area and if you can catch more than a few millimeters of skin, there is still fat to lose there.
Until you lose this fat, there is no need to tighten the skin and return to its normal consistency in this area.
I remind you that the skin is not a simple inert surface, it is a living organ that adapts to its environment, inside and out.
As long as the fat remains, the skin will tend to sag.
If you are a woman, you should not take any measures until you reach at least 20% of your fat.
10% if you are a man.
Only from these fat levels can we really deal with the problem of loose skin.
Before that, chances are that further weight loss will solve the problem of loose skin on its own.
On the other hand, if you have just reached this level of fat mass, you have thin, loose skin with unsightly aspects, it is recommended that you consider this problem of excessive skin (we talk about this below).
Before talking about the skin itself and how to restore its elasticity and natural shape, it is important to deal with the problem of so-called “persistent” fats.
Some fats are harder to lose than others.
This is commonly known as “persistent fat”.
And they are generally found in specific areas:
- The lower abdomen
- Bottom back (love handles)
- The buttocks
What many people think is that skin is often stubborn fat.
The problem is that you can’t directly target this persistent fat …
We can only lose fat overall …
However, it is possible to speed up the process with a specific method:
How do so-called “persistent” fats work?
To burn fat, our body needs to consume it.
To do this, you need to have lower calorie intake than your daily needs.
So we force the body to go and pump these reserves to function normally.
To do this, your body produces substances called catecholamines.
These catecholamine molecules circulate in the blood to bind to receptors in fat cells (fat cells) thus causing fat mobilization.
These cells are then used as energy, which we mean by “fat burning”.
It turns out that there are two types of receptors in fat cells: alpha and beta.
To keep it simple, alpha receptors activate fat burning while beta inhibits (or slows it down).
This is the difference between “normal” fat and “stubborn” fat.
You will understand:
Unlike normal fat, persistent fat has more beta receptors than alpha receptors.
You understand now why you lose in places faster than others.
If you have fat inside your thighs that does not disappear, then this fat has more beta receptors than alpha receptors.
In women, this type of fat is often found on the thighs, buttocks and hips.
In men, it is often found in the lower abdomen, hips and lower back.
How to get rid of stubborn fat?
Some people have nothing special to do to lose their persistent fat.
All they need to do is exercise and follow a good diet.
By insisting, they eventually activate the impatient fat cells.
Unfortunately, these people are a minority.
What we can call people lucky enough to have good genetics.
Now let’s talk about others, for example you and me.
What to do ;
First, you know that As long as you do not face a weight loss plateau, you do not need to follow the following strategy.
In general, as long as you don’t approach 20-22 %% fat for women or 10-11% for men, don’t worry.
You still don’t know if these fats are really stubborn or not (this covers the prices for excess skin).
The solution to getting rid of stubborn fat is to exercise on an empty stomach.
When you fast, your insulin is at least.
Insulin alters fat lipolysis and oxidation.
Exercising on an empty stomach (at least 6 after the last meal) speeds up fat loss.
And so it will help you get rid of stubborn fat faster.
So, after a while, let’s get back to the main topic of this article: what to do when you have excessive skin ;
Because yes, as explained above, it is possible to deal with this problem very well and not only with persistent fats.
Gaining muscle will help tighten your skin
The best way to tighten this loose skin is to gain muscle mass.
There are two separate layers under the skin: fat and muscle.
These two layers put pressure on the skin, preventing it from loosening.
When you gain weight, the skin needs to adjust to this weight gain and therefore it needs to be stretched.
If the weight gain is too fast, the skin cannot follow: we have stretch marks.
It’s the same for weight loss: the skin can’t keep up with rapid weight loss, it relaxes.
And it’s even worse when some people decide to lose weight but don’t do it the right way … starving and making too much of a heart.
This, in addition to losing fat, will cause a lot of muscle loss.
And as I explained above, under the skin there is fat and muscle.
Well, If you lose both at the same time, the skin will quickly become difficult to maintain and you may end up with loose skin..
So we end up with this bad diet, with a thinner body, but we don’t have muscle: what we call “bone fat.”
So, on the contrary, if we want to build muscle, we will fill the space created under the skin by losing fat.
In addition to giving a more sporty look and more attractive shapes.
Well If you have concerns about this loose skin, consider including a muscle growth program in your sport..
And if you just start reading these lines, it’s the same: don’t waste time and include weight training or muscle growth in your workouts.
Increase the elasticity of your skin
If your skin loses its elasticity, it will be harder and more difficult to regain its natural shape..
As you grow older, it is normal for your skin to lose some elasticity.
But this problem can also affect young people.
Well, how to stop this phenomenon ;
• Stop smoking
As if there weren’t enough good reasons to stop, here’s another one: It is very bad for your skin.
According to a study by the International Association of Ecological Dermatology, a woman’s smoking skin looks on average 9 years older than normal.
9 years !
But rest assured, the study doesn’t end there: after 9 months without smoking, the average “rejuvenating” skin of women tested for the study was 13 years.
The conclusion is simple: If you want to have healthier and therefore more elastic skin, stay away from cigarettes.
• Eat enough protein
Studies show that there is a direct correlation between daily protein intake and the apparent youthfulness of the skin. Like his health.
A low-protein diet leads to less healthy skin.
WhileA protein-rich diet helps reduce wrinkles, dryness and sagging skin.
If you are on a diet and weight training, eating protein will also protect your muscle mass..
This is also very good for keeping the skin in its natural position, as explained above.
Generally, It is recommended that you consume between 1g and 2g of protein per kilogram of your body (example: between 60g and 120g of protein per day if you weigh 60 kg).
If you want an even more convincing result, consume between 1.5g and 2g.
• Eat fruits and vegetables
We can’t repeat it enough: Fruits and vegetables are extremely important whether you are on a diet or not.
BecauseThey are full of essential vitamins and minerals for our body to function optimally.
And if we look at the skin in particular, research has shown that higher fruit and vegetable intake is positively correlated with better, healthier skin (therefore more elastic).
So when creating your daily food intake, consider adding more fruits and vegetables.
In addition to all their benefits, it is interesting to note that green vegetables have very low calories: therefore they will fill your stomach and make you hungry without exploding the calorie counter 😉
• As a last resort, consider dietary supplements
It is also possible to help our body get all the nutrients it needs to maintain healthy skin.
Some of these supplements can be found directly in food, but are usually found in somewhat unusual areas. (eg: hound or queue for gelatin).
That’s why it’s often easier to switch to dietary supplements.
There are many “miracle” products on the market, but make no mistake, most of the time it doesn’t work!
It’s best to go back to the basics:
- Gelatine : consuming about 250g per day improves skin elasticity (study)
- Fish oils : Consuming it every day improves skin elasticity, but also strengthens the immune system (study). Prefer oils in their natural form (triglycerides) rather than industrial, they will be better assimilated by the body (study)
- Collagen : maintains the youthfulness of the skin as well as the joints and bones
Fastening your skin – The final word
Let’s summarize together the most important points to consider before considering a surgical procedure:
- Get at least 20% fat (women) / 10% fat (men).
- Gain muscle mass to fill the subcutaneous space that is released from fat loss. Practice bodybuilding or building muscle.
- Stop smoking.
- Go on a diet with higher protein (from 1g to 2g / kg).
- Eat more fruits and vegetables daily.
- Use supplements with proven action on skin elasticity (gelatin, fish oils, collagen).
By following all these tips and giving your body and skin time to regain their natural elasticity, you will see that it is possible to see that your excess skin gradually disappears.
And this without having to have surgery, which, I remind you, should only be considered in extreme cases!
I have prepared a second article for you, in which we are going to talk about 21 basic exercises that you should do at home for a slim and sculpted body.
You will not do these exercises in one session (it would be too big and too tedious), you will spread them in 3 sessions a week.
3 sessions in which you will work on specific muscles (because the goal is to add muscle to strategic positions, while losing fat throughout the body).
These exercises are a little different from the ones we are used to finding on the Web (and they are for nothing, because most of the workouts we have to do at home that we find on the web have a significant disadvantage).
And the icing on the cake: you can do them anywhere, especially on vacation. Ideal for maintaining the line 😉
I will not tell you more and I will let you see them for yourself here:
=> 21 home exercises for a slim and sculpted body