Prevent sagging skin during diet and weight loss

The skin loses its elasticity during a harsh diet due to a lack of nutrients, and the rapid loss of time causes the skin to sag because it is faster than the period that the skin needs to adapt to the new body size. Learn through this article the best ways to avoid skin sagging during the diet and lose weight.

sagging skin

Tips to prevent sagging skin during dieting

There are lifestyle mistakes that greatly affect the elasticity and health of the skin, which increases the risk of flabbiness in the body when losing severe weight, and among the tips that we offer to prevent the appearance of these sagging:

• Gradual weight loss: Weight loss may require adaptation and lifestyle changes. Losing weight at a rate of more than 500 grams per week does not allow the skin to easily return to its normal state, which causes the appearance of skin sagging. Gradual weight loss may help increase the skin’s ability to Better adapt to the new format.
• Avoid exposure to the sun: During the diet, you should avoid exposure to the harmful rays of the sun, which may increase the cases of sagging skin, because it works to damage the layers of the skin and dryness and also works to weaken the effectiveness of collagen.
• Stay away from smoking: One of the tips that must be followed to prevent skin flabbiness during dieting is to stay away from smoking, as it makes the skin less elastic and increases inflammatory factors for the skin because it contains high concentrations of free radicals, which causes skin thinning and the appearance of wrinkles.
• Get enough sleep: Sleeping for more than 6 hours a day helps to renew the skin and maintain its hydration, which helps in tightening the skin and preventing skin sagging that appears during dieting. Adequate sleep also helps in promoting collagen production necessary for skin health.
• Massage the skin that may be exposed to sagging: Body massage helps to promote blood circulation and stimulate collagen production, which is useful in cases of sagging skin during dieting, and to obtain a slim and youthful body free of defects.

Foods that help prevent skin sagging during the diet

In all cases, a healthy diet must be followed during the dieting process, to maintain the health of the body in general, the moisture and elasticity of the skin, and to obtain the desired result after losing weight. Among the nutrients that must be included in the diet are:

• Eating citrus fruits: Citrus fruits contain high concentrations of vitamin C, which mainly helps rid the body of free radicals for its role as an antioxidant, and also stimulates the production of collagen responsible for skin tightening, and hyaluronic acid that moisturizes the skin, making the skin enjoy vitality, It is necessary to include citrus in the diet during the diet.
• Fish: Fish and seafood have high concentrations of omega-3, which helps maintain the luster and strength of the skin. It also contains zinc and selenium, which are very important elements in the production of elastin, which is necessary for the elasticity of the skin. For this reason, a diet containing fish during dieting will prevent The appearance of skin sagging and maintaining the health of the skin in general.
• Tomatoes: Tomatoes contain lycopene, which is a wonderful antioxidant, known for its benefits on the skin in protecting it from harmful sunlight and its role in combating free radicals, which enhances the skin’s elasticity and ability to withstand external factors, and helps prevent skin slackening.
• Carrots: Carrots contain beta-carotene, a natural sunscreen, and rich in vitamin A, which works to regenerate skin cells and get rid of dead skin. It also helps stimulate collagen, and thus plays a major role in preventing skin slackening resulting from weight loss.
• Capsicum: It contains two essential elements for maintaining skin health, namely vitamin C, which is mainly associated with maintaining the level of collagen in the body, and zinc, which plays an important role in the production of elastin, which is necessary for the elasticity of the skin and maintaining its texture, so it is an important nutrient for the prevention of Skin sagging.
• Garlic: Garlic has health benefits for the body in general. It works to rid the body of toxins, which also helps maintain healthy skin. It also contains lipoic acid and taurine, which help in the production of natural collagen in the body, and therefore it is a suitable option during the diet to get rid of saggy skin problems

Preventing sagging skin with exercise

Aerobic exercise is one of the most important things to prevent skin flabbiness during dieting, to maintain a sculpted body, as it works to enhance blood circulation, stimulate collagen and build muscle mass, and the benefits of sports for tightening skin sagging are:

• It builds muscle mass: Aerobic exercises help build muscle mass in the body, which should occupy the place of fat, as we mentioned earlier, which begins to disappear during dieting, as it helps in tightening saggy skin as a result of severe weight loss.
• Helps get rid of toxins from the skin: Exercise helps to get rid of toxins in the body and the skin, as the accumulated toxins under the skin are a major cause of its weakness and loss of elasticity, and getting rid of free radicals helps in resisting skin sagging caused by weight loss.
• Promotes blood circulation and nourishes the skin: By raising the heart rate and improving blood circulation, exercise helps to pump oxygen and nutrients to the skin, which promotes the regeneration of skin cells that maintain the freshness of the skin and prevent sagging and skin aging.
• Stimulates collagen production in the skin: The blood flow resulting from sports helps in boosting collagen production, which works to prevent sagging and aging of the skin.
• Helps tighten the skin: After exercising, especially running and yoga, it causes the skin to glow as a result of increased blood flow, which gives glowing skin that lasts for hours after exercise, as sports help to clean and fill the pores, which gives a tight and lustrous skin.

Creams to tighten sagging during dieting

In most cases, people need to use creams to prevent and treat skin sagging during dieting. There are many forms available in the market, including:

• Use of creams containing collagen: Collagen cream helps maintain skin moisture and resist signs of aging, and for this reason it can be used to prevent sagging skin during dieting.
• Use of creams containing hyaluronic acid: Hyaluronic acid has great moisturizing properties for the skin, for its ability to retain skin moisture, and also helps prevent sagging skin by getting rid of skin dryness.
• Using retinoid creams: Using a retinoid cream helps to increase the proliferation, maturity and turnover of skin cells, by increasing collagen production, which works to tighten the skin and prevent it from sagging.
• The use of moisturizing creams containing aloe vera: Aloe vera works to maintain the moisture balance of the skin and clean it of impurities and unwanted fats, and helps to get rid of cellulite caused by weight loss.
• Use of products containing caffeine: Caffeine-containing creams are used to treat cellulite and sagging skin. Caffeine helps improve blood circulation when massaged regularly. It also has an exfoliating agent that helps get rid of dead skin layers.

Factors affecting skin elasticity during weight loss

The skin undergoes many changes as a result of a difference in external and physical factors, which causes the appearance of sagging and signs of aging. These changes are mainly related to skin moisture and collagen, and the causes that cause sagging skin are:

• Decreased production of collagen and elastin: In the aging stage, the production of collagen and elastin begins to decline, two of the proteins that are primarily associated with tightening the skin and protecting it from wrinkles and skin sagging, especially after the age of forty.
• Decreased production of hyaluronic acid: Hyaluronic acid is one of the elements responsible for maintaining skin moisture, thus tightening the skin and preventing it from sagging, and it is naturally present in the body and its production begins to decline in the body with age. 35-40.
• Significant weight loss: In cases of excess weight, the skin expands to accommodate an increase in body mass, which may cause damage or imbalance in the natural collagen and elastin in the skin. Excessive weight is one of the most common causes of sagging skin.
• Sun exposure: Exposure to ultraviolet rays causes severe dryness in the skin, which causes the skin to lose its elasticity and dryness, and thus increase the appearance of skin sagging and wrinkles.
• Pregnancy and childbirth: During pregnancy, the skin expands, especially in the abdomen and buttocks area, with the development of pregnancy and the increase in the size of the fetus. After childbirth, skin sagging appears as a result of the sudden decrease in body mass, and these sagging can be treated immediately after the birth process.

How do I avoid sagging skin after dieting?

To avoid the appearance of sagging skin during dieting, which requires commitment and lifestyle changes in general, there are some things that must be followed during dieting to obtain an ideal body, including:

• Building muscle mass: When losing weight, the accumulated fat under the skin is largely eliminated, causing the appearance of skin sagging. Replacing the fat with muscle mass helps reduce the saggy skin caused by dieting.
• Drinking large amounts of water: One of the most important factors to prevent skin flabbiness during dieting is to maintain skin moisture, which is done by drinking 3 liters of water daily, which will help moisturize the skin and reduce sagging skin.
• Following a healthy diet: Eating a healthy diet helps maintain the health of the body in general, as vegetables, fruits and proteins help maintain healthy skin and prevent skin sagging that may result from losing weight during dieting.
• Eating collagen and hyaluronic: Collagen and hyaluronic acid can be taken in the form of a dietary supplement to prevent sagging and wrinkled skin during dieting and weight loss, as hyaluronic acid helps maintain skin moisture and collagen helps tighten the skin.
• Taking some pharmaceutical nutritional supplements: It is possible to take some nutritional supplements that help strengthen the structure of the skin and stimulate hyaluronic acid and collagen, and proteins that help build body muscles, such as taking vitamin C, biotin and zinc tablets, which significantly help increase skin elasticity and get rid of flabbiness dermatitis caused by weight loss.

Sources and references :

Molly Walsh's article "5 Ways to Prevent Loose Skin After Weight Loss" was featured at us.exantediet.com, reviewed on 7/8/2022.

Cindy Kuzma's article "How to keep your skin tight while shedding pounds" was posted on prevention.com and was revised on 7/9/2022.

Dana Robinson's article "Tips for Tightening Loose Skin" was published in healthline.com and revised on 7/10/2022.

Rachael Troughton article "What can people do to tighten sagging skin?" Published in medicalnewstoday.com, revised on 7/11/2022.

Justine Schwartz's article "Foods You Should Eat This Week To Tighten Sagging Skin" was published at shefinds.com, reviewed on 7/12/2022.

Franziska Spritzler's article "How to Tighten Loose Skin After Weight Loss" was published at healthline.com, reviewed on 7/13/2022.