If you’ve reached your weight-loss target, have you thought about the next essential thing? Well, after weight loss, it’s crucial to build or gain muscle to prevent your skin from becoming loose. Losing weight may feel like an achievement, but loose skin can leave you disappointed. However, with some lifestyle adjustments and exercises, you can build muscle and get a firm and toned body. So, come, get to know how to tighten your loose skin?
Health Shots spoke to Dr Archana Batra, a dietitian, nutritionist, physiotherapist, and certified diabetes educator, to find some daily lifestyle activities that can help tighten the skin after weight loss.
5 tips to tighten the loose skin after weight loss
Try these suggestions from Dr Batra:
1. Massage your skin
This Ayurvedic practice is a fantastic way to treat your skin and connect with your entire body. Make it a morning ritual to massage your body from head to toe. It is claimed that the oil not only hydrates and nourishes your skin but also helps to get rid of the toxins released by your skin while you sleep. Toxins are removed from your skin when you wash or rub the oil off.
2. Drink plenty of water
Water can increase the elasticity of your skin and will naturally keep it smooth, hydrated and plump. If you exercise frequently, water is crucial for your body’s and muscles’ recovery, both during and after your workout. Reduce your intake of sugary sodas, teas, coffee, and fruit juices while increasing your daily water intake to help tighten your loose skin.
3. Eat a balanced diet
Cutting out junk food, sugar and processed foods, as well as limiting your alcohol consumption, is just one important step. Fill your diet with plenty of fibre and protein to keep yourself healthy and your skin elastic.
Choose foods high in vitamin C, zinc, and selenium, which help the body produce elastin and collagen. Start purchasing the cruciferous vegetable group, green leafy vegetables, citrus fruits, and bell peppers. Also, don’t forget to get your antioxidants from green tea, berries, and the occasional piece of very dark chocolate.
4. Non-surgical skin enhancement procedure
Although the effects of nonsurgical skin tightening procedures are typically subtle, they might be worthwhile if you have only mild cases of loose skin. A majority of nonsurgical procedures are secure, but you should always consult your doctor and do your research on the therapists performing any treatments. Ultrasound, laser treatments, and nonsurgical radiofrequency are a few nonsurgical techniques that could help with loose skin.
5. Build muscles
By concentrating on strength training as a part of your fitness program, you can replace the fat that once filled out your skin with lean mass.
If you do a lot of cardio exercises, it’s possible that your skin has become loose as a result of losing weight without doing strength training on the side. However, strength training can help tone and tighten underlying muscles and, as a result, skin, especially if you focus on specific areas that need tightening.
Adults should perform strength-training exercises that target all major muscle groups at least twice a week, in addition to cardio workouts.
Follow these 5 exercises to tighten the loose skin after weight loss
Abhishek Sinha, fitness expert at Equilibrium Gym, Faridabad, shares some of the best exercises to tighten loose skin.
The deadlift is a challenging workout that increases muscle mass and reduces the look of loose skin, especially if the loose skin is the result of weight loss. Additionally, it deals with muscle weakness and improves posture.
2. Barbell squats
You can increase the strength of your muscles by adding weights. With the barbell squat exercise, your quadriceps, hamstrings, hips, calves, and core will all get a workout.
3. Clean and jerk
Balance, muscle strength, cardiovascular endurance, and general energy are all increased by this exercise. This can energize your entire body, which is beneficial for skin tightening.
4. Tire flipping
The tire flip is a well-known tire workout that improves the growth of explosive force from head to toe. It is considered excellent for increasing muscle mass and getting your cardio in at the same time.
Pull-ups can tighten your skin since they promote muscle growth and fat loss. It also boosts your shoulder, arm and back strength.
So ladies, follow these exercises on a daily basis and keep the above-mentioned tips in mind to shape or tone your loose skin and overall body!