Losing weight and being fit & healthy requires time, dedication, effort, consistency, and (above all) patience. It’s not something that’s over and done within a week or two. It’s a commitment you make and show up for each and every day, just like you do for your job, family, friends, and loved ones.
The rewards for shedding pounds and getting fit?
Better cardiometabolic health, greater life expectancy, less risk of disease and infection, better mood & cognitive function, more energy, and the satisfaction of knowing you’re a badass!
All that being said, losing weight isn’t without its “drawbacks”, namely loose skin.
Individuals who lose a considerable amount of body fat during their transformation challenge quite frequently have to deal with loose skin.
In this article, we’ll discuss 3 ways to tighten loose skin after weight loss, but first, let’s briefly talk about why loose skin happens.
What Causes Loose Skin?
There are a number of factors that can cause loose skin.
For starters, individuals who lose a lot of weight very quickly commonly experience loose skin on account of the body not having enough time to gradually contract. This is commonly seen in people who undergo bariatric surgery where it’s not uncommon to lose 100+ pounds very rapidly.
Other factors that can contribute to the development of loose skin after weight loss include:
- Age
- Smoking
- Drinking
- Genetics
- Sun exposure (excess sun exposure damages collagen, a foundation component of skin health, appearance, and elasticity).
It’s important to note that loose skin does not appear to pose any health risks for most individuals. That being said, if you go to the effort to lose fat, the chances are you’d like your skin and physique to be slim, trim, and toned.
How Can I Tighten Loose Skin After Weight Loss?
#1 Perform Resistance Training Several Times Per Week
Resistance training offers a wide range of benefits far beyond building muscle and strength. It improves insulin sensitivity and glucose utilization/storage, boosts mood & metabolism, support weight loss, and builds stronger bones.
Another benefit of resistance training is that it can help to make your skin look firmer, on account of building and toning your muscles.
If you need help building an effective resistance training program, make sure to log into the 1UP Fitness App where we provide customized training based on your age, gender, experience, and goals. Our comprehensive fitness app also helps you stay on track with your nutrition and gives you access to hundreds of exercise videos so you can see exactly how to perform the exercises in your training program.
#2 Hydrate
We all know that drinking enough fluids and electrolytes is important for performing to the best of our ability in the gym as well as avoiding muscle cramps, but did you know it can also help to make your skin look more supple and firm?
Even modest dehydration (as little as 2%) is known to reduce physical and mental performance as well as negatively impact the quality and appearance of your skin.
While individual hydration requirements vary (depending on a number of factors including bodyweight, height, environment, physical activity level, etc.), various health organizations recommend consuming roughly 130 ounces of fluids per day for men (~3.7 liters) and about 95 ounces per day for women (~2.7 liters).
If you’re not sure whether or not you’re consuming enough fluids, it can be helpful to start tracking your fluid intake using the 1UP Fitness app. It may also be useful to set a reminder on your phone to drink fluids throughout the day, if you’re someone who typically doesn’t drink enough water or other fluids during the day. You may also try carrying a water bottle, or keeping one on your desk. And, if you don’t like the taste of plain water, try adding some slices of fruit or mixing up a serving of essential amino acids, which can not only help you consume more water during the day, but also support muscle recovery and combat feelings of hunger.
#3 Supplements
We’ll start by saying that there is no “magic pill” to eliminate loose skin once and for all. However, certain supplements may be helpful.
Collagen is the main structural protein of the body where it provides structure for the skin. And, as we age, collagen synthesis declines, leading to the formation of wrinkles, brittle nails, and less vibrant hair.
1UP Hydrolyzed Collagen Peptides also includes Hyaluronic acid, one of the most popular skin and joint supplements. Hyaluronic acid plays a key role in skin moisture, as it has the unique capacity to bind and retain water molecules. It is a gel-like substance found in the skin as well as the connective tissues, cartilage, and joints the supports tissue repair, wound healing, cell proliferation, and also helps provide elasticity and fill up spaces in tissues (such as the skin).
One other option to support healthy skin is our Hair, Skin & Nails daily essentials formula which includes key vitamins, minerals, and other hand-picked nutrients like keratin peptides, PABA, methionine, and inositol that support glowing skin, stronger nails, and healthier hair.
