Keep your skin firm even on a diet. Exercise is one of the most familiar ways to lose weight . Although it is a way that can help you get the fit and firm body you want. But the result may turn out to be the opposite if you overdo it. One of the problems that may arise is Sagging skin problems This usually happens when the body weight drops too quickly. Let’s take a look at some ways that can help keep your skin looking firm during weight loss.
1. Do not rush to lose weight.
It is normal for anyone to want to get slim as quickly as possible. But losing weight too quickly can affect the health of your skin. When on weight loss You should try to maintain muscle mass and water. And focus on reducing fat Because the muscles contribute to the support of the skin. The National Institutes of Health (NIH) recommends losing 1-2 pounds (0.45-0.90 kg) per week for the first 6 months and gradually increase after that.
2. Build muscle
Your body loses fat during exercise. Building muscle to replace fat is an important issue. Because it can prevent the skin from sagging In addition, building muscle also contributes to an increase in calories burned. Examples of ways to add muscle to your body include:
- Using dumbbells, players, or body weights
- Resistance training four days a week
- HIIT (High Intensity Interval Training) workouts, which are light and hard workouts 2-3 days a week.
- Eat foods high in protein, such as eggs, almonds, chicken breasts, Greek oats, yogurt, milk, fish, pumpkin seeds, etc.
3. Apply sunscreen when exercising outdoors.
If you exercise outside You can protect your skin from UV rays by walking or running in the early morning or evening. This is a time when UV rays are less intense. Including applying a type of sunscreen Broad-spectrum Which protects both UVA and UVB rays. These rays are all responsible for the damage of the dermis
4. Choose to eat.
Certain foods can protect your skin from the sun. Especially foods containing vitamin A or lycopene Which research has found This free radical helps reduce the damage of the skin caused by the sun. You can find these nutrients in tomatoes, bell peppers, melons, guava, etc. In addition, eating foods high in vitamin C like green leafy vegetables and citrus fruits. It can help build collagen. Which is a protein that makes our skin elastic to the touch
5.Use a serum or retinoid
Some external products such as serums and creams can stimulate the growth of collagen and improve the condition of the skin if used daily and regularly. However, a dermatologist can prescribe creams or gels that contain ingredients. Retinoids can be given to you, such as Retin-A or Tretin-X. You may also use an over-the-counter serum. And a mixture of EPF (Epidermal growth factor), which has the property to stimulate fibroblasts. (Fibroblasts) located deep in the skin to increase collagen production.
6. Avoid smoking.
As you know, smoking carries countless penalties. One of them is Smoking can hurt your beautiful skin as well. Which smoking can make the skin less elastic Moreover Research has found that Inhaling tobacco smoke increases the inflammatory protein in the skin. Makes collagen decreases. And eventually lead to skin problems and wrinkles
7.Drink more water
Water is one of the keys to successful weight loss. But did you know that The skin’s elasticity and appearance also depend on the body’s water level. If allowing the body to become dehydrated Will cause the cells withered and lack of flexibility To calculate how much water you should drink per day, you divide your body weight by two and enter the unit ounces.For example, if your body weight is 50 kilograms, divide by two, you will get 25 kilograms. Get 25 ounces or approximately 750 milliliters (1 ounce 30 milliliters).