Dealing with Loose Skin and Muscle Loss During Weight Loss
It’s an ironic development for those who have worked hard to lose a significant amount of weight that once their target weight has been reached, the trim body they visualized now has sagging skin around the abdomen, thighs, arms, breasts and buttocks. Loss of muscle mass can be another undesired result, diminishing strength, stamina and resting metabolic rate.
But are these situations inevitable? Can they be prevented or reversed? Let’s look at the biological mechanics involved to get an understanding!
First, sagging skin and muscle loss are attributed to rapid weight loss – which is medically defined as losing more than one to two pounds a week. The method of weight loss doesn’t matter, either to your skin or muscles. The reason that rapid weight loss causes skin to sag is due to collagen and elastin.
What is the role of collagen and elastin in the skin?
Skin contains collagen and elastin, which help it stretch and contract. Collagen gives skin firmness and structure – which is why skincare serums and creams containing collagen are so popular. Collagen also helps skin produce new cells more quickly.
According to Cleveland Clinic, elastin is one of the most abundant proteins in your body. It’s a stretchy protein that resembles a rubber band – it can stretch out (extend) and shrink back (recoil). Although most people tend to think about elastin in terms of skin, it’s a major component of internal organs that require stretchiness – such as the lungs, bladder, large blood vessels and some ligaments. It is not the same as collagen. As Cleveland Clinic notes, “Elastin’s main role is to provide stretchiness in your body, and it’s approximately 1,000 times stretchier than collagen.”
However, even a rubber band can stretch only so far. Fortunately, skin doesn’t break, but it does lose the ability to readily snap back.
According to Healthline, several factors contribute to loose skin following weight loss:
- Length of time: In general, the longer someone has had overweight or obesity, the looser their skin will be after weight loss due to elastin and collagen loss.
- Amount of weight lost: Rapid loss of substantial body weight typically results in a greater amount of loose skin than more moderate weight loss.
- Age: Older skin has less collagen than younger skin and tends to be looser following weight loss.
- Genetics: Genes may affect how your skin responds to weight gain and loss.
- Sun exposure: Chronic sun exposure reduces skin’s collagen and elastin production, which may contribute to loose skin.
- Smoking: Smoking leads to a reduction in collagen production and damage to existing collagen, resulting in loose, sagging skin.
What Can You Do About Sagging Skin After Weight Loss?
William E. Newsome, M.D. – Medical Director and co-owner of Solutions Weight Loss – often advises his patients about this concern.
“In my opinion, there will always be some loose skin with significant weight loss. The skin will naturally adjust over six to 12 months, and you can consider surgical correction if it’s severe. Creams, lotions, lasers and other products don’t often provide effective solutions.”
Nevertheless, it’s important to keep one fact in mind. Unlike obesity, loose skin isn’t a health risk! It won’t contribute to heart disease, type 2 diabetes, joint problems and certain types of cancer. It may not be aesthetically pleasing, but you can feel a sense of achievement that you’ve stayed with a diet that helped you lose a significant amount of weight, and have improved your health – and possibly extended your lifespan – as a result!
If after congratulating yourself you still want to lose the loose skin, you can explore options for aesthetic procedures targeting the areas of concern. Be sure to research any physician or clinic carefully before booking an appointment to avoid a botched result or serious health complication. The American Academy of Cosmetic Surgery (AACS) provides an informative guide on how to choose an experienced, ethical surgeon, which you can access by clicking here.
Can You Prevent Losing Muscle Mass During Weight Loss?
Muscle loss, also known as sarcopenia, is a common concern during weight loss. Low-calorie diets – also known as running a calorie deficit – typically trigger the body to break down muscle tissue for energy. Our blog post – “What is a Calorie Deficit?” – explains this dieting method in detail.
While losing some muscle mass when losing weight is unavoidable, it’s important to minimize this loss to preserve strength and function.
“Muscle loss is inevitable, but there are supplements that can help, such as a glycine-creatine combination with light toning exercises,” says Dr. Newsome. “It’s nearly impossible to build muscle on a very low-calorie diet, but toning is possible.”
Toning exercises aim to strengthen and sculpt muscles, thereby improving body definition and muscle tone. Here are some effective toning exercises:
Upper Body:
- Push-ups: Work chest, shoulders, and triceps.
- Dumbbell rows: Target back and biceps.
- Pull-ups: Strengthen back, shoulders, and arms.
- Tricep kickbacks: Isolate triceps muscles.
Lower Body:
- Squats: Tone legs, glutes, and core.
- Lunges: Target quadriceps, hamstrings, and glutes.
- Glute bridges: Strengthen glutes and core.
- Calf raises: Tone calf muscles.
Core:
- Plank: Engage core muscles and improve stability.
- Side plank: Target obliques and strengthen core.
- Russian twists: Work abdominal muscles.
Other:
- Jump rope: Cardio exercise that tones arms and legs.
- Squat jumps: Add intensity to squats and tone lower body.
- Tricep dips: Tone triceps muscles.
Helpful Tips:
- Perform exercises with proper form to avoid injuries.
- Vary exercises to target different muscle groups.
- Increase intensity gradually over time.
- Combine toning exercises with cardio for overall fitness.
Of course, consult a healthcare professional before starting any new exercise program.
How a Medically Supervised Weight Loss Program Can Help
Taking the DIY approach to weight loss can be a hit-or-miss proposition. Every weight loss program should begin with the care and knowledge of a physician. At Solutions Weight Loss, you are under the care and guidance of a doctor who understands the challenges of weight loss. Dr. Newsome specializes in the treatment of obesity and will evaluate and prescribe for you the best treatment to achieve your goals. He brings his own personal weight loss experiences to relate to his patients, and a lifelong dedication to health and fitness.
Your weight loss journey will begin with an in-person consultation with Dr. Newsome. During your first appointment, he will measure your body mass index (BMI), take your vital signs (body temperature, pulse rate, respiratory rate and blood pressure) and talk with you about your medical history to learn about any health conditions you’ve had or currently have.
During this appointment, Dr. Newsome will also have an in-depth conversation with you about your weight loss goals. If you feel frustrated by the lack of results and setbacks from previous weight loss programs you’ve tried, Dr. Newsome has been where you are – and knows that losing excess weight is a difficult and emotional process.
Dr. Newsome continually researches the proven safe and effective medications available to give you that extra help with appetite, cravings and late night hunger. Your initial consultation will provide valuable information for him to determine the best weight loss method for your individual situation – be it a proven diet like our award-winning Solutions 800 Diet, or Phentermine to control hunger.
The doctor-patient relationship is essential to successful, sustainable weight loss. Dr. Newsome and our entire Solutions Weight Loss team are with you on every step of your medically supervised weight loss journey! You’ll never feel that you’re on your own. You will know us, and we will know you – which allows us to give you the individual help and advice you need, whenever you need it!
See what makes Solutions Weight Loss the #1 weight loss clinic in Florida! Schedule your consultation with Dr. Newsome here, or call 407-413-5503, and experience the benefits of his approach to sustainable weight loss! Don’t wait another day to start living your best life!
