While your body mass index (BMI) can help indicate whether you’d benefit from losing weight, many factors go into determining your ideal weight range. Your doctor may take your medical history, family history, and current fitness level into account, for instance.
Your doctor will likely recommend that you not lose more than 2 lb (0. 91 kg) per week, with half that amount being the ideal. On average, cutting or burning an additional 500 calories per day (3,500 per week) will enable you to lose 1 lb (0. 45 kg) per week. Losing weight more slowly can’t eliminate the possibility of getting loose skin, but the odds are much improved versus undergoing a rapid weight loss.
If your body fat percentage dips too low, your skin may begin to sag.
Talk to your doctor before beginning a strength training regimen. Lifting weights isn’t the only option for strength training. You can also build muscle tone through activities like yoga and Pilates.
Work with your doctor to develop the best smoking cessation strategies for you. You might, for example, employ a combination of nicotine replacement therapy, individual therapy, support group therapy, and stress reduction techniques. It can be a challenge to quit smoking and lose weight at the same time. If necessary, quit smoking first, then turn your focus to your weight loss goals.
As added protection, wear a broad-brimmed hat and long sleeves and pants when you’re out in the sun. Even when using these measures, try to avoid spending time outdoors around mid-day, when the sun’s rays are strongest. Avoid using tanning beds as well. Damaged skin cells are less able to produce collagen and elastin, both of which help tighten your skin.
Using a daily moisturizer will also hydrate your skin. Choose a moisturizer that contains vitamin C or retinoids, since these may help boost the amount of collagen in your skin. If possible, consider using a combination sunscreen and moisturizer. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Chicken Fish Low-fat dairy products Lean beef Eggs Beans Nuts
Strawberries Citrus Cantaloupes Spinach Sweet potatoes Broccoli
If your doctor agrees that you might benefit from taking a supplement, buy your omega-3 from a reputable supplier and a manufacturer known for high quality standards.
Not all experts believe that collagen supplements are a useful way to tighten skin. Also, because the collagen is usually derived from animal tissue from meat processing plants, quality control and potential food allergies are concerns you should discuss with your doctor. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source You can buy collagen supplements in capsule, liquid, or powder form from health stores and online. Choose supplements from a highly-regarded manufacturer and take them according to the product instructions.
If you’ve lost a significant amount of weight—say, 50 lb (23 kg) or more—you’re more likely to have loose skin. The plastic surgeon may require that you maintain your weight loss for at least 3-6 months before they consider doing surgery.
After the surgery, make sure to follow the rest and recovery procedures outlined by your healthcare team. For example, you may need to take pain medication, limit physical activity, and take additional skincare and sun protection measures.
150+ minutes of moderate-intensity aerobic exercise per week. 2-3 strength training exercise sessions per week. 2-3 flexibility training exercise sessions per week. Eating a healthy, balanced diet. Managing your calorie intake. Making other healthy lifestyle choices.
