— it promises to help you lose more weight — all body fat — faster than anything else you’ve ever tried.
In this video, you'll learn how to get rid of loose skin after weight loss and what solutions you have available backed by research.
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So what do you do when you lose a lot of weight successfully, and at the end of the journey you end up with the problem of excess skin?
First off, it's important to point out that loose or excess skin isn't always the real issue.
There are definitely real cases of excess skin after losing 50 – 150 lbs of weight very fast (as I've experienced that with clients who drop 50-60 lbs in 6 months) but in many cases, there's just more body fat that needs to be burnt off.
Skin elasticity also changes over time, and it largely depends on your age and genetics.
There's a hypothesis that some types of fat stores are harder to burn than others. And that these "stubborn" fat stores are harder to mobilize.
The areas often talked about are lower abs, lower back, hips, and glutes. Of course, we know that "spot reduction" is a myth. You can't magically target any area of your body with a special diet or training method that would allow just that one area to get leaner.
So at the end of the day, to get rid of this last bit of subcutaneous body fat in the "stubborn" areas you'll need patience and of course stay in a calorie deficit.
Keep in mind, the less body fat you have, the more "protective" your body is the fat, and since there's less fat to mobilize there's a higher chance of muscle loss.
For this reason, it's recommended to lose about 0.5% or loss of your bodyweight per week if you're already fairly lean (you see your abs) and you're looking to get even leaner.
Recommended reading on the topic of "stubborn" body fat: The Stubborn Fat Solution by Lyle McDonald
Solution 1 – Skin Surgery (The last resort)
I personally wouldn't consider surgery as an option until I've exhausted all other options.
Only at a point of real 8-10% body fat (for guys) do your subcutaneous fat levels become low enough to determine if you have excess skin.
Sometimes just getting leaner you will solve the entire problem.
However, if you get to a very low body fat 7 – 10% and you find that your skin is very thin while there's a lot of skin left on your abdominal area then you're dealing with excess skin.
Often people jump to surgeries due to impatience with dieting and staying in a calorie deficit. I personally recommend exhausting all other options before surgery.
Solution 2 – Lose Weight at a Slower Rate
By taking a slower and controlled approach, you'll give your skin more time to adjust to a new size.
It might sound discouraging to think about losing 1 lbs per week when you have 50-60 pounds to lose (1 whole year of dieting), but sometimes it's the best option for the future.
Patience is key here, and by taking the longer more sustainable approach, you'll also have more time to build habits and create a sustainable, healthy lifestyle.
Solution 3 – Build More Lean Muscle Mass
Muscle will press up against your skin and make it tighter. It's a similar effect as when you gain weight. Your skin has to adjust to accommodate the increase in size.
A good example of what happens when you don't invest time in building muscle is if you look at people who go on very aggressive low-calorie diets with a large amount of cardio and no resistance training. Often time, the result is turning from fat to skinny fat.
Getting stronger and building muscle through resistance training is the solution to get that healthy, lean body that you want.
This applies both to people that have already lost a ton of weight and those that are just starting out.
The truth is, without resistance training, you'll not be able to get that desired physique.
Solution 3 – Lifestyle and Nutrition changes
– Drink plenty of water
– Get plenty of sleep
– Eat enough protein. There's some researching showing benefits of higher protein for skin health.
– Get 4-5 servings of fruits and vegetables per day. Research has shown that higher intakes of fruits and vegetables are associated with healthier skin.
– Supplement Omega 3 Fish Oil if you're not consuming fish on a regular basis.
– Supplement Vitamin D if you're not able to get out in the sun at least 20 minutes on a daily basis.
And lastly, don't let the "detox" gurus and marketers trick you into believing that there's a quick fix for loose skin.
Getting rid of excess skin takes time and patience, there's no magic pill solution that will get rid of this issue overnight.
Once you accept this, you can take action, move forward and start getting results.
Thanks for watching!
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