Tighten Loose Skin Post-Weight Loss With Keto

Losing weight can be life-changing, but it can also leave you with loose, saggy skin. This can be uncomfortable and embarrassing, causing chafing, rashes and even infections. While there's no quick fix, there are several ways to help tone your skin after weight loss.

First, make sure you're staying hydrated. Drinking plenty of water will help keep your skin healthy and may help to reduce the appearance of saggy skin. Next, consider using a firming cream or lotion. These products can help to temporarily tighten your skin and make it appear more toned. Finally, don't forget to keep up with your skincare routine. Exfoliating and moisturising regularly will help to keep your skin looking its best.

In addition to these measures, building muscle through strength training or resistance training can help fill out the void left by lost fat. This can be done through weight lifting or body weight exercises. Eating a diet rich in protein, vitamin C, collagen and omega-3 fatty acids will also support skin health and improve firmness and elasticity.

If these measures don't help, non-invasive medical procedures such as radiofrequency therapy, ultrasound skin tightening and laser skin tightening can be considered. In more severe cases, body-contouring surgery may be an option.

Drink plenty of water

Staying hydrated is an important part of keeping your skin healthy and reducing the appearance of saggy skin. Water is essential for keeping your skin elastic and flexible. Unless otherwise directed by a healthcare provider, it is recommended to drink about 64 to 100 fluid ounces of water per day. This is especially important if you are following a ketogenic diet, as the high-fat content of the diet can increase your body's need for hydration.

Drinking plenty of water can also help to improve your skin's texture and appearance. Well-hydrated skin is more supple and resilient, which can help to reduce the visibility of wrinkles and fine lines. Additionally, water helps to flush out toxins from your body, which can improve your skin's overall health and radiance.

It is important to note that staying hydrated is just one part of a holistic approach to skin care. Combining adequate water intake with a healthy diet, regular exercise, and a good skin care routine can help to improve the tone and texture of your skin. Exfoliating and moisturising regularly can also help to keep your skin looking its best.

While staying hydrated is a simple and effective way to improve the health of your skin, it is important to be patient and consistent. Results may take time, and combining water intake with other skin-toning strategies can help to accelerate the process.

Give your body time to adjust

After weight loss, your skin may lack the necessary proteins to return to its original shape. The skin loses its firmness and tends to just hang on the body. This is because when the skin is stretched for an extended period of time, the collagen and elastin fibres become damaged.

Therefore, it is important to give your body time to adjust. The skin has amazing regenerative capacities, even at a later age, although the process will be slower. The longer you have been overweight, the looser your skin will be after weight loss due to elastin and collagen loss.

Experts recommend waiting until 18 months after bariatric surgery and six months of maintaining a stable weight before looking into body-contouring procedures. This will give your skin time to recover from being stretched over long periods of time.

In the meantime, you can try some simple, healthy habits to address loose skin. While at-home treatments can help you make small improvements to the look and feel of your skin, they won’t completely address the cause of your sagging skin or fix it completely.

Resistance Training

You can start doing resistance training to build muscle mass. This will help fill out the voids left by fat loss and give your skin more time to adapt. Even if your muscles shrink later on, you will have bought time for your skin to adjust.

Vitamins

You can also take vitamins C, E, D, B, and A to aid your skin's recovery. Vitamin C aids collagen production, vitamin E fights free radicals that damage collagen and elastin, vitamin D helps regenerate skin cells, vitamin B helps mesh collagen and elastin, and vitamin A produces oil that retains moisture in the skin.

Dry Brushing

Dry-brushing your skin gently with a loofah or brush before taking a shower promotes blood flow to the skin, bringing nutrients to the skin organ for better absorption.

Coconut Oil/Butter

You can also try rubbing coconut oil or butter on your skin after showers to prevent stretch marks.

Eat a balanced diet with adequate protein

Eating a balanced diet with adequate protein is essential for maintaining skin firmness and elasticity. Protein is a major component of our skin, with collagen and elastin being the two proteins responsible for its structure. Collagen provides strength to the skin, while elastin keeps it flexible.

• Consume a variety of high-protein foods such as eggs, beef, salmon, chicken, cottage cheese, and Greek yogurt.
• Aim for 1 gram of protein per kilogram of body weight or your target body weight. Use a keto calculator to determine your protein needs and other macros.
• Include vitamin C-rich foods in your diet, such as cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower). Vitamin C stabilizes the collagen molecule and stimulates its production.
• Consider taking a vitamin C supplement if your diet lacks adequate amounts. Choose a keto-friendly supplement with no added sugars.
• Consume omega-3 fatty acids through fish oil or krill oil supplements or oily fish like salmon, mackerel, and sardines. These support your body's collagen production and protect the skin from sun damage.
• Supplement with collagen peptides to firm up loose skin. Look for a brand with minimal ingredients and carbs to stay in ketosis.
• Intermittent fasting can also help improve skin elasticity by activating autophagy, a process where cells remove unnecessary components.
• Ensure you're staying hydrated by drinking plenty of water. Well-hydrated skin is more elastic and flexible.

Consider supplements like collagen and fish oil

Collagen supplements can be an effective way to improve skin hydration, elasticity, and density. Collagen is a protein that provides strength and flexibility to your skin. As you age, your body produces less collagen, which can lead to sagging skin. By taking collagen supplements, you can boost your body's collagen levels and improve the appearance of your skin.

When choosing a collagen supplement, look for one that uses the fewest ingredients and carbs to maintain ketosis. Marine collagen, derived from fish skin, is an excellent option as it is rich in amino acids and easily absorbed by the body. Additionally, collagen protein powder can be a convenient way to add collagen to your diet.

Fish oil supplements, particularly those containing omega-3 fatty acids, can also improve skin elasticity and appearance. Omega-3 fatty acids support the top layer of your skin, helping to prevent moisture loss and giving your skin a healthy, plump appearance. They also protect your skin from sun damage, which can cause wrinkles and a loss of elasticity.

It is safe to take collagen and fish oil supplements together, and they can even complement each other to enhance the benefits for your skin. Collagen provides the amino acids needed for your body to produce new collagen, while omega-3 fatty acids support the cell walls and protect against moisture loss.

When considering any supplement, it is important to consult with your healthcare provider to ensure it is safe and appropriate for you. While supplements can be beneficial, it is also crucial to maintain a healthy diet and lifestyle, including regular physical activity, adequate sleep, stress reduction, sun protection, and avoiding smoking, as these factors also contribute to skin health and elasticity.

Do strength training and cardio exercises

While it is not possible to completely get rid of loose skin after weight loss, exercise can help tackle sagging skin. Building muscle is crucial to eliminating excess skin. This is because rapid weight loss often results in a loss of muscle mass, which can lead to a lack of definition and a saggy appearance.

Strength Training

To build muscle, focus on strength training exercises. This involves lifting weights or using resistance to create mechanical stress on the muscles. This stress causes microscopic damage to muscle fibres, triggering the body to repair and grow the fibres thicker and stronger in response, a process known as muscle hypertrophy.

When hitting the gym to build muscles, prioritise compound exercises that work multiple muscle groups simultaneously. For the legs and buttocks, incorporate squats and deadlifts into your routine. For the upper body, try lying tricep extensions. To work your core, especially if you have loose abdominal skin, try exercises such as planks and Russian twists.

It is important to note that when performing strength training exercises, proper form is very important. This will ensure you get the most out of each exercise and reduce the risk of injury.

Cardio Exercises

Cardio exercises can also be incorporated into your routine for added benefits. Brisk walking, running, and cycling help keep the weight off and boost your cardiovascular health.

Sample Beginner Strength Training Workout Routine

• Warm-up: 5-10 minutes of light cardio (e.g. jogging, cycling)
• Squats: 3 sets of 8-12 reps
• Push-ups: 3 sets of 8-12 reps
• Bent-over rows: 3 sets of 8-12 reps
• Plank: 3 sets, hold for 30 seconds to 1 minute
• Cool-down: Stretching, focusing on major muscle groups
• Day 2: Rest or light activity such as walking, yoga, or stretching
• Warm-up: 5-10 minutes of light cardio
• Deadlifts: 3 sets of 8-12 reps
• Bench press: 3 sets of 8-12 reps
• Lat pulldowns: 3 sets of 8-12 reps
• Russian twists: 3 sets of 15-20 reps
• Cool-down: Stretching
• Day 4: Rest or light activity
• Warm-up: Dynamic stretching and light cardio
• Lunges: 3 sets of 8-12 reps per leg
• Overhead press: 3 sets of 8-12 reps
• Pull-ups/assisted pull-ups: 3 sets of 8-12 reps
• Leg raises: 3 sets of 15-20 reps
• Cool-down: Comprehensive stretching

Frequently asked questions