Many a times, the undesirable consequence of weight loss is loose and sagging skin. Although, it’s advisable to go slow while trying to lose weight (not more than 1.5 to 2 pounds per week) but things do not always stay on course and you end up losing more weight speedily. As you lose weight, the muscle mass underneath the skin goes away. Now instead of the taut skin, you are left with a saggy exterior. To get over the embarrassment of flabby arms and love handles, some people experiment with skin creams and lotions that promise to correct the problem miraculously. Surgery, being the other option, is not for everyone as it can be intrusive and expensive. Neither of the two options are feasible or practical, according to OneFitplus.
You should focus on the right kind of toning exercises to build your muscle mass back, in addition to a healthy diet that can support you in the process.
Some of the measures you can take are:
Core Exercises at home
Exercises that work your core, also make the skin tight and tauter. The muscles in your abdomen, pelvis, hips and lower back all get toned up with the core exercises, which also improve your stability and balance. Crunches are excellent for toning your abdominal area, Lunges on the other hand improve sagging skin in the upper thigh and hamstring region. Leg raises are another great option to tone up your middle section and legs. Try doing single and double leg raise (30 counts each time) in a few sets every day. One of the best core exercises is Plank where you hold the plank position for as long as you can on a flat surface. If done regularly, planks improve the strength, stamina and tone quality of your core. Squats, in which you have to hold a sitting position with your feet shoulder length apart, is good for toning of your lower body muscles, especially in your gluteus and thighs. In addition, you can try the Pelvic Thrusts to firm up the sagging skin in your lower ab region.
Cardio workouts are really important for not just weight loss but our overall health and well-being. A good cardio work out pumps oxygenated blood throughout the body, improving metabolism while making our bodies taut and muscles stronger. Commit to a regular and consistent cardio routine including activities such as walking, running or cycling undertaken outdoors or indoors with the help of fitness equipment like treadmill, bikes and elliptical trainer. A good cardio workout at home helps you shed fat and makes the muscles underneath the skin visible. Interval training which entails alternating between walking with fast walking/springing is an excellent method to burn more calories and tone your sagging skin after weight loss.
Lifting weights is the most potent solution to tighten your sagging skin after weight loss. With age, we start losing important muscle mass and instead, start storing fat. Since muscle burns more calories than fat, our metabolism begins to slow down. To boost your metabolism, build muscle mass, increase bone density, lose weight as well as tone your body, you should invest your time in weight training or load bearing exercises. Weight training can increase your metabolic rate for up to 12 hours after a workout and greatly augment your stamina. The strengthened muscles and connective tissues turn your body lean, taut and more defined.
Smart Food Choices
While you were disciplined and consistent with your diet when trying for weight loss, some amount of focus would still be required as you gear up to tone your body. Have a balanced diet comprising whole grains, lean protein, essential fats, fruits and vegetables. Let nothing tempt you again towards processed and junk food. Excess sugar and salt in the diet should be avoided at all cost. Collagen rich food like beans, eggs, broccoli and avocado apart from anti-oxidant rich items like grapes, kiwis and pomegranate are great at maintaining the elasticity and texture of your skin. Don’t forget to have your 8 glasses or 2 liters of water every day to sufficiently hydrate the body. Since our skin dries up after losing weight, it’s important to have enough water to keep our skin supple, soft and moistened.
Besides the above measures, it is widely believed that massaging and moisturizing the body regularly with some good oil or moisturizer is a good way to maintain the tonal quality of your skin. There is no set formula or time period within which you can tone up your body after weight loss. Numerous individual factors, like age, gender, health condition, hormones, BMI/BMR come into play during the process. Growing new and maintaining muscle mass, through targeted exercises, along with a clean diet is the key to get a toned body. With a positive outlook, lack of stress, good sleep cycle, moderate alcohol consumption and absence of smoking, you can move towards your goals more effectively.