Since it has to stretch as we move, grow, and--as in the case of weight loss- -shrink, skin is an incredibly elastic living organ. Yes, that s right, skin is not just one big piece of rubber that covers the entire body, but is instead an organ, and just like all the other organs in your body, it is comprised of cells. Let's take a look at the anatomy of your skin and the surrounding area. Two layers of tissue reside underneath your skin: adipose (or fat) followed by muscle tissue directly beneath. Both fat and muscle push up against the adjacent layer of skin, keeping it relatively taut before you lose weight. Different layers of your skin have different types of cells, and though the skin cells on the outer part of your skin (the epidermis) are constantly being lost and replaced with new cells, the skin cells under the epidermis are a bit more permanent. These layers of the skin, called the dermis and subdermis, are made up of elastic connective tissues, fibers, blood vessels and all sorts of components that can stretch or contract depending on how they re treated. The issue of loose skin begins long before any weight loss occurs. Instead, it starts when a large amount of weight is gained. When you gain weight, your skin's surface area increases to accommodate the new fat tissue (which is why "stretch marks" sometimes occur). When you lose weight, and especially when you lose weight very quickly, these elastic components of your skin not only lose the layers of fat that keep them stretched out over your body, but they also don t have much time for their elasticity to adapt to your new shape. Good news is there are several things you can do to prevent and maintain the tightness of your skin; let s go! 1
Lose Weight At A Reasonable Pace Similar to the reasons above, incorporating strength training will allow you to maintain more muscle mass, or even build muscle if you're relatively new to this type of regimen. In your first year of resistance training, you may actually be able to build up to 20 to 25 pounds of muscle. (This will likely be less if you're dieting, given that a caloric deficit is not the optimum conditions for building muscle.) Incorporate Strength Training Similar to the reasons above, incorporating strength training will allow you to maintain more muscle mass, or even build muscle if you're relatively new to this type of regimen. In your first year of resistance training, you may actually be able to build up to 20 to 25 pounds of muscle. (This will likely be less if you're dieting, given that a caloric deficit is not the optimum conditions for building muscle.) Take Care of Your Skin! Nourish and care for your skin. Daily exfoliation can help to remove dead skin cells and increase skin circulation. A hot bath with sea salts and minerals can improve skin tone. Skin tightening creams with herbal formulas and ingredients such as aloe vera, hyaluronic acid, yeast extract, soy protein, vitamin C, vitamin E and vitamin A can help to hydrate and increase collagen and elastin formation in skin. Stay away from harsh detergents, such a sulfates in soaps, shampoos and dishwashing liquids, limit your sun exposure and stay away from tanning booths, and limit your exposure to hot and chlorinated water all of these things will decrease skin elasticity. 2
Nutrition Is Important: Eat Enough Protein Research shows a correlation between protein intake and skin youthfulness and health. Low-protein dieting is associated with poorer skin health than high-protein dieting, which helps reduce wrinkles, dryness, and skin atrophy. If you re not sure how much protein you should be eating, check out this article on the benefits of high-protein diets. Your body needs a wide spectrum of vitamins and minerals to carry out the millions of biological processes that keep you alive and healthy, and eating several servings of fruits and vegetables every day is the only reliable way to provide everything your body needs. In terms of skin specifically, research has shown that higher intakes of fruits and vegetables is associated with healthier, better-looking skin. Add Fish Oil and Gelatin Supplements A study conducted by scientist at Stanford University found that supplementing with 250 mg of gelatin per day improved skin elasticity. Getting gelatin in our diet can be a little tough, though, unless you enjoy eating a variety of strange foods like oxtail, chicken feet, or short ribs. Among fish oil s many health benefits is the improvement of skin elasticity, and a significant improvement can be seen in as little as 3 months. A high-quality fish oil is one of the best all-around supplements you can take to preserve health and protect against disease as well. 3
The Most Important! Build Muscle! Maintaining or increasing muscle tissue is the key to minimizing loose skin. Remember, the phenomenon occurs when the underlying layers of tissue shrink under a much large surface area. If muscle mass is lost in addition to fat, it creates an even larger void under your skin's surface. On the other hand, increasing lean tissue fills the area underneath the skin, keeping it taut. Perform regular resistance training. Though this won't target skin elasticity specifically, resistance training may be effective in preventing loose skin during weight loss. The American Council on Exercise suggests including two to three days of mild to moderate intensity resistance training each week to build muscle mass, help "fill out" loose skin and decrease the appearance of sagging. Aim for two to three sets of 10 to 15 exercise for best results in building muscle mass. 4