Loose skin is a serious issue that affects around 80% of people who have lost a lot of weight.
Whether the after effects are major or minor, loose skin can have a devastating impact on our confidence and self-esteem, preventing us from having a normal lifestyle.
Worse, some of the reasons behind our motivation to lose weight came down to the desire to feel more confident and comfortable in our skin.
You may have spent years of hard work to lose weight and transform yourself only to feel disappointed when you reach your goal.
I know this feeling of disappointment all too well. I lived with a loose skin problem for years after my 150-pound weight loss.
I gave all I had during my attempts to lose weight. Like you, I had achieved something many fail to do. But by the time I reached my goal back in 2006, I felt no different than when I started.
Thankfully, it’s no longer 2006. There have been some massive changes in the last decade. And I can tell you; loose skin is no longer an issue.
I’ve been able to make changes in my body that Doctors, personal trainers, and my family thought impossible. My results today aren’t perfect, but they sure as hell go against what most experts couldn’t imagine.
In this article, I will show you how to tigheten loose skin after weight loss with a natural approach.
I’ll cover examples from my life and how I managed to transform myself. I’ll also give you some advice about surgery if you are thinking about it, and how it may not be needed.
Loose Skin On The Stomach
The stomach is usually the first noticeable area of loose skin. If you’ve lost weight and purchased new clothing, you probably become more aware of the possibility of loose skin there and then.
For me, it was one of those moments when I realised that something was wrong. My upper body was thin, but there was a fold in the lower abdomen making me out of proportion.
If you are anything like me, I’d lost weight hoping that I could finally wear better-fitted cloths and experience what it’s like to take my shirt off after hiding away for so long.
I know how depressing it feels to look in the mirror and not have the results you wanted.
I struggled for years with this issue. I’d lost a lot of weight, but I still had to wear larger size clothing than what I should have needed.
The loose skin looked awful in tight clothing. My upper appearance was slim. Unfortunately, my stomach looked floppy and loose. When the light hit my clothing, you could sometimes see the skin through the t-shirt. So jackets became my new trend (not I wanted it to be).
Loose Skin Or Fat?
The most important thing for us to find out is, whether we are dealing with fat or genuine loose skin. Most of the time, we can mistake our loose skin problem for a stubborn fat problem.
You probably never thought about this. You may have already decided it is loose skin and that’s it. But you could be wrong.
Most of us have lost a great deal of weight and we judge our success by the scales. And what we see in front of the mirror is not always the defining factor.
More often than not, we strip a lot of muscle mass during the weight loss process. And this muscle loss ties in with the number on the scales.
Even though you weigh less than before, you may have a lot of body fat left over. The scales cannot determine fat percentage, lean body mass, nor water. All these things determine a person’s weight.
If your going to track your size by numbers, get a measuring tape. This will tell you the truth.
The scales lies, but measurements don’t
There are areas in the body where fat likes to naturally stay. For example, even naturally slim people have body fat in areas. If they wanted to get rid of it. This would still require a lot of effort on their part.
The fact is: body fat cells likes to be filled. And some fat is needed. You have to consider also, that we are all born with a predetermined amount of fat cells.
Some have more fat cells than others. The more you have genetically, the more your body will want to fill them. (This does not mean we are destined to be fat. It may just mean we have a tougher time staying slim than most, and will have to keep our diets in check.)
In our case: we may have loose skin mixed with stubborn body fat. So where we notice the hanging skin. Unless it feels paper thin, you can be almost certain you have some extra body fat to get rid of.
Unfortunately the appearance can look rather daunting to the eye, because body fat cells are trapped under that skin. Which is why previous individuals weighing over 600 pounds, who lose half of their weight tend to have a shocking after effect.
In this picture to our ‘left’. You will see the appearance of loose skin. However, there is still a lot of body fat stored in these loose folds.
This body would have entirely different appearance if more fat is lost, and the body has been worked on physically with the use of weights.
The fact remains however: it’s not just a loose skin problem. It’s still a fat problem.
Think about this. Who is going to look better: The person who loses 200 pounds by lifting heavy weights with a high protein diet, all within a sensible time scale. Or the person who does a lot of cardio, eats less calories without considering the right nutrition?
Both individuals may lose the same amount of weight. But they will look entirely different. There are certain things we have to consider when we lose weight. And if we have been working with the wrong plan, then today our job is to build ourselves back up. This means correct nutrition and exercise guidelines.
How to get rid of the excess stuborn fat
If you have seen my last article on loose skin, you will notice the changes I have made in my appearance, which seem almost unbelievable – thats the power of weight lifting, diet and patience. What I thought was loose skin, however, just so happened to be extra body fat. The Doctors never told me this. They wanted me under the knife as quickly as possible.
So be mindful about Doctors and Surgeons. They tell you straight up, ”It’s loose skin. You need surgery.” But this is not always the case. Remember, for every operation, there comes a nice paycheque for the professional doing it- you can’t always put trust in these people. Even when it makes sense too. We must consider all the facts and possible solutions first, before making the decisions to go under the knife. – trust me on this one.
The real goal for us now then, is to get down to low body fat percentages, so we can find truly identify what we are dealing with; loose skin or fat. If we can hit these low levels by putting the effort in, you could finally live your dreams of the size you pictured of being, prior to the weight loss.
How we do this will require some effort on our part. But if you got this far in your weight loss goals already, then it shouldn’t be much of an issue. After all, I made significant changes in my body after being dealt with the loose skin card. I can tell you, ”it’s worth the effort now having the body I get to live with today”.
The 5 Steps For Improving
- First of all. We must find out if it’s loose skin or body fat. If it feels paper thin – the kind of skin you would see on an elderly person – then it is loose skin. If it feels thick and it has some weight to it, then it’s almost certain to be fat under the skin.
- Our goal is get rid of these fat deposits. And it requires us to work for it. The only way the body can access those fat cells, is if you give it a reason too. The body must tap into those energy reserves. This will require the correct exercise and nutrition.
- You will have to lift weights. Whether you are male or female, makes no difference. You will have to build your body for two reasons. First, to improve your overall structure from the previous weight loss. And secondly, to access fat reserves more effectively. Compound movements will be our exercise focus.
- Diet is going to be crucial during this process. You will require a diet that is high in protein, low in fat, and with a moderate intake of carbohydrates – especially on training days. There are reasons for this. Firstly, protein will aid your heavy lifting goals to help you build a better structure. Secondly, low fat is recommended as calories can be eaten to excess if your not careful. Thirdly, we carbs will provide sustainable energy for your workouts and keep the metabolism working efficiently.
- We will also need to add a little cardio into our workouts. I recommend high intensity interval training (HIIIT), as I found it to be very effective. HIIT is also good, because you don’t work out for long periods. Instead, you will workout for shorter periods at a maximum effort. Example exercises: jump rope, sprinting, rowing, gym bag etc. Or, you could choose longer duration exercise and at a low intensity. Examples: walking and jogging. It’s your choice, but some cardio is recommended.
If you follow these guidelines, then you will lose body fat and will see your body for what it should naturally look like. You may have loose skin – we aren’t neglecting this – except the appearance of it will not be as bad. Having worked on your body from the diet and exercise. It will have improved your overall physique.
You will notice in my pictures a little loose skin – paper thin appearance. You barely notice it, because my new physique distracts it. I don’t claim to have the best physique. I’ve still gotta live with the scars, and a slight lowering in my chest area which has changed much. But it’s a significant improvement that can bring hope to many of you out there.
Putting The Steps together for maximum results.
Of course, I have only laid out the steps. We need to know how to put it all together to get the results. We want to know about:
- What foods to eat
- What exercises to do
- How long will it take
- How much food do I need
- How long should I spend in the gym
- Will this even work for me?
And of course, many of us may be turned off by the guide lines. But the key question is not to ask ‘What will I get out of this process’ but instead ‘who will I become during this process?’.
And that’s key. Because if you choose to follow these guidelines and follow through. The habits you will build from the process will stay with you for life.
”The only way I could transform my body for the long term and improve my overall physique, was due to the fact that I changed my whole lifestyle. This is what I want for you too. A change of lifestyle, with new habits of nutrition and exercise, will reward your body abundantly.”
So let’s find talk about food:
The key is to eat a high protein diet. Normally the average person will need anything from 70g-100g of protein daily. In this case, we want to build our bodies up, so we will require more protein. The best way to work all your daily food requirements is by the use of a calculator.
A site that I used for working out my daily food requirements is at a website called: If It Fits Your Macros. (iifym)
Here is the website link: IIFYM (If it fits your macros)
If you go to this site. Use the calculate to work out your macronutrients.
Now, let’s talk about exercise:
Lifting heavy is for both men and women. Any concern for women thinking they will look like a body builder is complete nonsense. Women do not naturally produce the amount of testosterone to that of men. And even if they did. They would still need to put in a lot of hard work, for a lot of years to come even close to the look of a body builder.
We will want to focus on compound movements. The 4 key exercises are followed – click the links for information on each exercise
If you put most effort into these exercises, then anything else you include is entirely up to you. We will want a rep max of 8 and will do 3 sets of each exercise. If you continue to lift heavy each week, and notice improvements in strength. Then you are on the right track.
Not a large amount of cardio is necessary, but it would be wise to include one session weekly into your workouts. I would normally workout with heavy weights 3x weekly and then have 1 day of just cardio. – sometimes even a long walk once a week is good for me.
How long will you do this:
Well, there is no time limit. If you are committed to making the changes and getting the results, this stuff will become a lifestyle for you. In fact, you will progress far beyond the information I have shared with you. Because the experience will become yours to own. And you will find out what ultimately works for you.
Of course, this whole process is about time, but if you treat this process as a lifestyle instead of something you only temporarily involved in. Then time is not an issue here.
Trusting the process
You can make changes in your appearance and help the loose skin issue. Thats a fact. Regardless what other articles and bloggers have told you. I know this, because I have made the changes in my own life. I put in the work and I made it happen. You can do this too.
However, don’t ask the task to be easy. Only ask the task to be worth it. Because it is worth it. And if you stick to it. You will see the results – no doubt.
The Loose Skin (After Weight Loss) Guide (ebook download)
Having shared with you as much as I possibly can on: how to tighten loose skin After Weight Loss. You may want to consider going in depth, and finding out for yourself what results are possible.
You have the opportunity to receive this kind of in-depth support, by purchasing the: The Loose Skin Solution (ebook). You learn:
- The Myths about loose skin
- How to transform your loose skin appearance in a sensible way
- How to use the right foods and nutrition to aid your skins cells.
- How to exercise and improve the appearance of your body
- How to rid of excess fat deposits that lower self esteem
- My personal story and guide on how I developed a 6-pack abs physique, even with a loose skin issue.
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From here on, I wish you best of luck. I hope you enjoyed this post and it’s giving you hope.
The fact is, improvements can be made when you know how.
Share your opinions on this post, or ask a personal question directly to me: contact me here or just write a comment below.
Thank you for reading
Nathan Hewitt – 2014 -2016 (updated)