Tag Archives: weight loss

The Secret to Weight Loss May Be in the Gut

For years, health professionals claimed that the only thing you have to focus on when it comes to weight loss is calories. If the calories you eat total less than the calories you burn through regular daily living and exercise, then you would lose the weight. Simple, right? Not so fast. More recent research shows that it’s not that simple. Many people on restricted calorie diets and exercising regularly did not see results, which led to frustration and abandonment of a weight loss regimen altogether. So what gives?

While calories do play a role in weight loss — if you overeat, you won’t lose weight — they’re not the end all, be all. Other things, like genetics, metabolism, and types of food you eat, matter too. But researchers were not satisfied with this either, so they dug a little deeper, which led them into the gut.

Bacteria in the Gut

By now, you’ve probably heard about how the gut plays a role in your health. In fact, Hippocrates, often referred to as the Father of Medicine, went so far as to say that all disease begins in the gut. But your gut doesn’t just play a role in disease, or the absence of it, it also plays a role in how easily it is for you to lose weight.

According to a study published in the International Journal of Obesity, your ability to lose weight depends heavily on the amount of two types of bacteria — bacteroides and prevotella — in your gut. These two types of bacteria help digest the fiber in your diet and, based on research, people with higher concentrations of them in their gut tend to lose weight faster and more easily.

How Do you Measure Bacteria?

The bad news here is that the only way to know if you’re one of the people who has high concentrations of bacteroides and prevotella in your gut is to collect a sample of your stool and ship it off to the lab. But here’s the good news: you don’t really need to know because either way, you can do the things necessary to boost the number of these bacteria and improve your gut health and meet your weight loss goals.

Boosting Bacteroides and Prevotella

You can’t find bacteroides and prevotella in a probiotic supplement because they only have the ability to live outside of the human body for a short period of time. But what you can do is give these bacteria the nourishment they need to grow and multiply so that they take up residence in your gut in higher numbers. The way to do this is by consuming pre-biotics, which are plant-based fibers that feed them. Foods like chicory root, dandelion greens, garlic, onions, leeks, asparagus, bananas, barley, oats, apples, flaxseeds, wheat bran, and jicama contain prebiotic fibers.

Of course, even though you can’t directly increase bacteroides and prevotella through supplementation with probiotics, it’s not a bad idea to take them since they help balance the rest of the gut microbiome.

Appetite-Suppressing Foods That Can Help Boost Weight Loss

We all know that when it comes to weight loss, there are no magic tricks or quick fixes. It takes dedication and consistency, along with a proper diet and exercise routine and the support that you need to keep going. That being said, these appetite-suppressing foods, when eaten in conjunction with an overall healthy diet plan, may help contribute to greater weight loss.

avocado

Avocado

We started the list with avocado because we think that it’s one of the best foods on the entire planet. You probably already know that avocados are rich in heart-healthy fats, but it’s a certain type of fat, called oleic acid, that packs the true appetite-suppressing punch. Oleic acid is classified as an omega-9 fatty acid. When you eat oleic acid, which is also found in olive oil, your body converts it to a compound called oleoylethanolamide, or OEA. Studies show that OEA travels to the gut lining, where it sends signals of satiety to the brain. When OEA levels are increased, it generally leads to decreased hunger and reduced calorie intake at the next meal.

A word of warning though: while avocados can help suppress appetite, they also contain a lot of calories due to their high fat content. When including avocados in your meal, pay attention to the proper serving size, which is one-third of a medium-sized avocado.

Greek Yogurt

Greek yogurt is made by straining out the liquid whey from regular yogurt. This process not only makes the yogurt thicker, it also makes it higher in protein per ounce. According to research, protein keeps you feeling fuller than fat or carbohydrates; so any food that is high in protein has appetite-suppressing effects. Research shows that when people increase protein intake to 30 percent of calories from just 15 percent of calories, they report feeling less hungry and typically eat fewer calories throughout the day.

A single 5.3-ounce container of Greek yogurt contains around 15 grams of protein, compared to just 7 grams for regular varieties; but be choosy when choosing yogurt. Flavored Greek yogurts still have the protein, but they can also contain as much sugar as a can of soda. Plain, nonfat or low-fat yogurt is best.

Flaxseed

Flaxseed packs a one-two punch when it comes to appetite suppression. It’s rich in both omega-3 fats and fiber, two nutrients that keep you feeling full. Fiber is especially beneficial because it has a “bulking” effect. It expands and pulls water into the digestive tract, which leads to feelings of satiety, and it doesn’t contribute any calories. The fat in flaxseed can also slow increases in blood sugar levels, which not only reduces hunger, but irritability as well.

One tablespoon of whole flaxseed contains 3 grams of fiber and 4 grams of fat; but make sure to grind your flaxseed before consuming it because your body can’t properly digest whole flaxseed.

Spinach

Spinach contains compounds called thylakoids, which can contribute to appetite suppression and a reduced food intake. According to research, when thylakoids are eaten with a high-fat meal, levels of Cholecystokinin, or CCK, and leptin, two hormones that signal to your brain that you’re full and to stop eating, are increased. On the flipside, thylakoids can also reduce ghrelin, the hormone that tells your body that you’re hungry. When combined with healthy carbohydrates, thylakoids can also help reduce cravings for sugar and sweets.

To reap the benefits of thylakoids, try this magnesium-rich smoothie. It combines spinach with avocado and fruit to give you the fat and carbohydrates you need.

Product of the Month! Metasol ™ Low-Molecular-Weight Lychee Polyphenol (Oligonol®)

June is here; and although it’s not officially summer, that summer feeling is in full force.  It’s time to start shedding some layers and showing off that body you’ve been working hard for. If you’re not where you want to be yet, our product of the month will help with that final push.

When you purchase our monthly special, which includes:

Physician Consult & Weekly Weigh-ins
Meal Plans
FDA Approved Medications
MetaBlast Supplements
Craveaway Supplements
Weekly Upgraded Injection of B-12
Bi-Weekly Injection of Lipo X
Full Body Analysis on our BODYCOMP Scale

in June, you’ll also receive our product of the month – Metasol™ Low-Molecular-Weight Lychee Polyphenol (Oligonol®) – for FREE!

metasol

With this special you receive 4 WEEKS of everything listed above for only $295 (that’s a savings of over $200) – and we’ll throw in the Metasol™ at absolutely no additional cost.

What is Metasol?

Metasol™ is a low molecular weight polyphenol that helps boost your metabolism. The low molecular weight makes the polyphenols in Metasol™ easier to absorb. In fact, Metasol™ has been shown to be five times more bio-available than other polyphenol supplements.

A published, randomized, double-blind human clinical trial lasting 10 weeks found that compared to placebo, taking 200mg of Oligonol daily:

  • Reduced visceral fat volume by 15%*
  • Shrank waist circumference by 3 centimeters*
  • Caused a significant reduction in body weight*
  • Increased sensitivity to insulin*

The main ingredient in Metasol™ is an Oligonol Proprietary Blend which comes from lychee fruit extract and green tea extract.

Learn more about Metasol™ here.

Contact Us

If you want to advantage of this special offer and sign up for our monthly special, drop in or call us at either one of our locations to find out more!

North Phoenix: 602-374-3374
Phoenix: 602-441-3305
Tempe: 480-968-5673

*These statements have not been evaluated by the Food and Drug Administration (FDA). These products do not diagnose‚ treat or cure any disease or medical condition.

Apple Cider Vinegar: 2017’s Hottest New Superfood?

Okay, so maybe it’s not exactly a “superfood”, but the year just started and there’s already been a lot of talk about apple cider vinegar, or ACV, as the regulars are calling it. For years, celebrities like Megan Fox and Miranda Kerr have sworn by ACV as a weight loss aid. Both beauties claim that drinking the vinegar daily is at least in part responsible for their svelte figures. That all sounds promising – and easy enough – but could it be too good to be true? To find out, we did some research on what the experts had to say.

apple cider vinegar

Can Apple Cider Vinegar Help you Lose Weight?

The research on whether apple cider vinegar can actually contribute to weight loss is lacking; but one study out of Japan in 2009 found that drinking two tablespoons of diluted apple cider vinegar twice a day with meals helped participants lose four pounds in a period of 12 weeks. Researchers think that this benefit could be attributed to acetic acid, one of the main components in apple cider vinegar. Acetic acid can help speed up metabolism, contributing to weight loss. Another study found that drinking apple cider vinegar may help reduce appetite; however, researchers speculated this may be due to the fact that some participants felt nauseated after taking it. Although the research is promising, it would take more studies to really make a claim about whether apple cider vinegar can help with weight loss.

Other Benefits of Apple Cider Vinegar

While it may not be a magic potion for weight loss, apple cider vinegar does have plenty of health benefits, so it’s worth including in your daily diet. It’s rich in beta-carotene, calcium, and potassium, as well as probiotics, and enzymes, which contribute to a healthy gut and digestive system. Apple Cider Vinegar is also rich in antioxidants, which help fight off the substances (called free radicals) that contribute to cancer.

Choosing an Apple Cider Vinegar

As with most foods, the apple cider vinegar available for purchase differs. Some is highly processed, which leaves it lacking in the nutrition department. When choosing an apple cider vinegar, it’s best to choose a raw version that has the “mother” intact. The “mother” is a cloudy substance that consists of cellulose and acetic acid. It’s the mother that contains most of the vitamins, minerals, probiotics, and enzymes of the vinegar. You’ll be able to spot it right away because the ACV will look cloudy and a bit murky. This is a good thing!

How to Drink It

When drinking apple cider vinegar, it’s best to dilute it in 8 to 10 ounces of water. This makes it easier on the stomach and your tooth enamel, which can respond negatively to the acidity of the vinegar. After drinking the diluted apple cider vinegar, swish warm water in your mouth; and then wait at least 30 minutes before brushing your teeth.

Emotions and Weight Loss: How Meditation Can Help You Shed Pounds

When it comes to weight loss, diet and exercise get most of the credit. However, according to research, the key player in the game is actually psychological well-being. When you embark on a weight loss journey, learning to manage emotions and develop a healthy relationship with food isn’t always at the forefront, but maybe it should be. Now, we know what you’re thinking: well, all of that is great, but how do I achieve this psychological well-being? How do I stay present in the moment so that I can enjoy my food and listen to my body’s internal cues? The answer is actually quite simple: meditation.

The Research

Although there is still a lot of research to be done, a survey published by the healthcare network Orlando Health reported that successful weight loss is dependent on management of emotions and psychological well-being more than other any factors. However, 90 percent of the survey participants weren’t even aware of the importance of a positive mental state. Most gave all of the credit to diet and exercise.

Another study done by researchers at Cornell University looked at why some people seem to maintain a healthy weight all their lives, while others struggle. The study, which was published in 2016, reported that the leading three reasons were taking pleasure in food, listening to the body’s internal cues, and lack of guilt after eating. Yet another study out of the Brown University Public School of Health found people who pay more attention to the present and their current thoughts and feelings had lower levels of abdominal fat and were less likely to become obese.

How to Meditate

Although the word can be intimidating for some, meditation is simply the practice of focusing your attention on the moment. This results in more calm and clarity.  In addition to increasing psychological well-being, which can in turn lead to weight loss, meditation has also been shown to reduce stress and anxiety, improve sleep patterns, and reduce chronic pain.

It does take practice, but the good news is that there’s no real right or wrong way to do it. If you’re new to meditation, try this:

  1. Find a quiet spot where you’ll be free from any distraction for 5 to 15 minutes.
  2. Get into a comfortable position – you can sit, stand, lie down, or even walk. It’s completely up to you.
  3. Find a point of focus. Many people choose to focus only on their breathing. Feel the breath as it comes in and then goes out. Take note of any tension in your body and relax any areas that feel tight.
  4. Be still.

You can also try guided meditations if you find it difficult to remain still or focus on your own breathing. There are many available for free on YouTube that range from 3 minutes to 3 hours.

If you’re new to meditation, the practice may seem a little silly and pointless at first, but trust us. The benefits of meditation extend to all areas of your life. If you combine meditation with the practice of mindful eating, you’ll be on your way to a slimmer waistline in no time.

hCG Program: What It’s All About

hcg

Our hCG program is one of the most popular programs we offer at Valley Medical Weight Loss. The comprehensive protocol consists of an 800 calorie per day toxin-free diet, as well as daily injections of hCG and bi-weekly lipotropic injections. Because of its rising popularity, the hCG diet has become a buzzword of sorts, but many people still aren’t clear on what hCG is and what the program entails.

What is hCG?

hCG, which stands for Human Chorionic Gonadotropin, is a hormone naturally-produced by the placenta in pregnant women. hCG almost entirely controls metabolic function of an area of the brain called the hypothalamus throughout the entire pregnancy. Although it is not approved for weight loss by the FDA, the average dieter on the hCG program experiences a weight loss of 0.5 to 3 pounds per day, the elimination of unhealthy toxins and unwanted fat, and a positive change in his/her relationship to food and eating. Many veterans of the hCG program report that they were able to maintain their weight loss and easily follow healthy lifestyle changes once their program was over.

What the Program Entails

While on the hCG diet, you’ll follow a strict 800-calorie diet that’s free of any toxins, like preservatives, sugar, and pesticides. We take the guesswork out of the diet by providing you with a diet plan that you can follow during the entire length of your program. In addition to the clean, calorie-restricted diet, you’ll receive daily hCG injections and Lipo B injections twice per week. You can visit our office for these injections or we can provide you with these injections to take home and administer yourself.

In addition to following the diet plan and getting the injections, it’s important to detoxify the body while following the hCG program. We advise doing a colon cleanse before starting the program and taking a liver cleanse supplement, like Liver-G.I. Detox by Pure Encapsulations, daily during all three phases of the program.

A Look at a Sample hCG Diet Plan

Breakfast  Tea or coffee in any quantity without sugar.  You may have as much as you desire.  Only one tablespoon of milk is allowed in 24 hours.  Stevia may be used in place of sugar.*
Lunch 150 grams of the following meat grilled (no oil or fat) weighed raw:

  • Organic grass fed beef or veal
  • Organic chicken breast (Skinless)
  • Wild Chilean sea bass
  • Flounder
  • Halibut
  • Cod
  • Lobster
  • Crab
  • Shrimp

1 large handful of vegetables (only to be chosen from the following) can be eaten raw, steamed, or grilled (without oil) or gently boiled:

  • Spinach or Chard or Beet Greens
  • Lettuces of any kind (including cabbage)
  • Tomatoes
  • Celery
  • Fennel
  • Onions
  • Red radishes
  • Cucumbers
  • Asparagus

1 bread stick (Grissino) or 1 Melba toast
1 medium apple, small handful of strawberries, or 1 grapefruit**

Dinner  The same four choices as lunch (Above)DO NOT make lunch and dinner exactly the same in the same day.
   *Fresh herbs, sea salt, apple cider vinegar, and Bragg’s Liquid Amino Acids may be used to taste.  Patients must drink 64 ounces of water (not tap) daily.  Drinking green or oolong tea is also recommended.**Organic only.  The juice of one lemon is allowed each day.

Pricing Breakdown

  • $100/week
  • $300/month
  • $400/6 weeks

Possible Side Effects

Like any medications and injections, hCG does carry some risk for side effects. Possible side effects include nausea, fatigue, hair loss, dry hair, acne and sudden mood swings. Some people may also notice a rash show up shortly after starting their HCG treatment. Some females have experienced changes in their menstrual cycle while taking HCG. These irregularities are resolved with the completion of the program. The most common side effect for males could be enlarged prostate and enlarged outlining of the breasts which likely occurs due to the estrogen levels which occur from HCG being in the body. You should not do the hCG program if you’re pregnant or nursing.

Disclaimer: HCG is a drug which has not been approved by the food and drug administration as safe and effective in the treatment of obesity or weight control. There is no substantial evidence that HCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restrictive diets.

New Weight Loss Hopeful: Acceptance-Based Behavioral Treatment (ABT)

weight loss

The weight loss industry is a big one. Scientists are always diligently working to find the best diets and the most effective workouts that together, will set you up for weight loss success. While diet and exercise are extremely important when it comes to weight loss, a new study out of the journal “Obesity” suggests that maybe focus is in the wrong place.

This study takes a look at a therapy called Acceptance-Based Behavioral Treatment, which involves teaching people how to accept discomfort and displeasure. The theory behind ABT is that teaching people how to accept the uncomfortable feelings associated with a new diet and exercise routine would actually be more effective than just teaching them the basics of diet and exercise alone. Let’s delve in further.

The Study

For the study, researchers assigned nearly 200 overweight or obese participants to two groups. One group was given the standard obesity treatment – education on diet and exercise, like how to monitor calories and remove temptation from the home and work environment. The second group was taught the same things as the first group, but in addition to that, they were also taught how to learn to accept any feelings of discomfort, like a desire to eat, fatigue that comes in the initial stages of weight loss, and the frustration of beginning a new workout routine. Group number two was also trained in mindfulness.

The Results

Researchers followed the two groups for a period of one year and found that the study participants in the group who learned ABT lost an average of 13.3 percent of their body weight, while participants in the group without ABT lost 9.8 percent of their body weight. After another year (a total of two), researchers found that the participants in the ABT group were also more successful at sustaining their weight loss – 64 percent kept the weight off compared to 49 percent.

How Does It Work

ABT is based on a type of talk therapy called Acceptance and Commitment Therapy (ACT). When learning ACT, participants learn how to accept uncomfortable physical sensations. They are aware that these feelings will arrive and are just part of the weight loss process. Participants also learn to recognize thoughts that may be getting in the way of their progress; and learn not to accept these thoughts as reality, but overcome them instead.

Of course, because this study is preliminary, more research is necessary before ABT can be considered an effective weight loss strategy, but it gives lots of hope to the phrase “mind over matter”.

Coffee and Weight Loss: Do They Mix?

coffeeWhen it comes to coffee and weight loss, there are two sides of the coin. Some say caffeine can boost your metabolism and others say that coffee is off-limits during a weight loss regimen. So what gives? Are you impeding your progress by drinking that cup of Joe or are contributing to your goals? We took a look at the research to give you answers.

The Research

You may notice that caffeine is a staple in both energy drinks and weight loss pills and that’s because it does, in fact, contribute to weight loss in three major ways. Drinking caffeine speeds up lipolysis – or the process during which your body pulls fat out of fat stores and breaks them down for you to use as energy. To put it in more simple terms: caffeine does slightly boost metabolism and increasing fat burning.

Caffeine is also a stimulant, so it can give you a quick energy burst and increase alertness. When consumed before a workout, caffeine can give you the energy you need to bust through your workout with your best effort.

Coffee can also be classified as an anoretic, which means it suppresses your appetite. As a result, when you drink coffee, you simply eat less because you don’t feel as hungry as you would otherwise.

The Murky Area

The tricky part about caffeine consumption is not if you SHOULD drink it, but rather how much should you be drinking. When caffeine is consumed in excess, it can cause negative effects, like anxiety, high blood pressure, and diarrhea. You want to be sure you’re not overdoing it. Coffee is the most popular caffeinated beverage, but it’s not the only place you’re exposed to caffeine during the day. You’ll want to consider energy drinks, teas, and any supplements as well.

There is no one size fits all recommendation for how much caffeine you should be consuming in a day, since everybody’s body reacts differently to the stimulant, but a good general rule is to stay between 100 and 200 milligrams per day. To put that into perspective, a standard 8-ounce cup of coffee has about 95 milligrams of caffeine. Keep in mind that we said 8 ounces. The cups you get at your favorite coffeehouse are usually at least two times that size.

Sugar and Spice

This is a particularly important point to bring up, especially during pumpkin spice latte season: a big reason that coffee gets a bad rap for contributing to weight gain is because mainly people drink their coffees in the form of sugary, calorie-rich lattes and blended drinks. Even just adding cream and a few sugars to your coffee can turn change it from a metabolism-boosting drink to a weight loss nightmare. If you decide to stick with coffee, it’s best to drink it black. If that’s not an option, try a small amount of skim milk and a natural sweetener, like Stevia.

Should I Skip Meals to Lose Weight?

It seems like a no-brainer — skipping meals and ignoring your stomach’s moaning and groaning means you’ll take in fewer calories, which will eventually lead to weight loss, right? Not so fast. When you skip meals, you’re actually setting your body up to fail, in both ability to lose weight and overall daily performance. Food supplies you with both calories and glucose – and while it’s true that overeating can lead to weight gain – you still need enough of that energy to function throughout the day. Skipping meals doesn’t just backfire when it comes to weight loss; it’s also not a good idea for several other reasons.

empty plate

Starvation Mode

When you skip meals, your body gets scared. Nowadays, with so much food available at a moment’s notice, this reaction isn’t really necessary, but your body doesn’t know that. You may be thinking that the more meals you skip, the fewer calories you’ll eat, and the more you’ll lose; but when you skip meals, your body responds by slowing your metabolism down in an effort to conserve calories. When this happens, your body doesn’t burn calories as effectively as it can, which actually makes it harder for you to lose weight. Skipping a meal once in a while probably won’t have a lasting effect, but if you do it regularly, your metabolism can remained slowed and this can actually lead to weight gain.

Overeating

Regardless of how many meals you skip, at some point, you’re going to have to eat. That’s just the way the body works. When you eventually do eat after skipping meals, it’s likely that you’ll be hungrier than if you had eaten regularly during the day and you’ll eat more than you normally would have. People who skip meals also tend to crave unhealthy foods, like simple carbohydrates. Your body also has trouble interpreting the hormonal signals (ghrelin and leptin) that tell you when you’re full.

Other Effects

It’s not just your weight that you’ll have to be concerned with though. When you skip meals, you deprive your brain of glucose – the sugar that it uses as its main source of energy. When your brain doesn’t have access to glucose, it can lead to weakness, shakiness, nervousness, anxiety, sleepiness irritability, confusion, dizziness, and even fainting. You may also notice an increase in perspiration. If you skip meals regularly, you may also have trouble meeting your nutrient needs, which can set you up for nutritional deficiencies and the conditions associated with deficiencies, such as fatigue, impaired brain developed, and decreased immune function.

Skipping meals regularly also messes with insulin and glucose levels, causing rapid drops and significant spikes throughout the day. While your body can handle these spikes occasionally, it can cause significant disruptions over time. If you’re not careful, it can eventually progress to insulin resistance – and then type II diabetes.

Eating Regularly

Instead of ignoring your rumbling tummy in an attempt to lose weight, The University of Rochester recommends eating at least every four hours to keep your energy levels high and your weight stable. Eating regular, satisfying meals throughout the day will help prevent you from feeling ravenous throughout the day, which will also prevent overeating at meal times.

You should also make it a point to eat breakfast within an hour of waking up. This will not only help reduce hunger during the day, but eating breakfast – and making healthy choices at breakfast time – will actually set you up to make healthier choices for the rest of the day. Make sure to include a lean protein, complex carbohydrate, and a healthy fat source. Good choices include oatmeal topped with berries and almonds or scrambled eggs with avocado and a piece of whole-wheat toast.

How Can I Prevent Sagging Skin While Losing Weight?

There are countless reasons why getting to a healthy weight should be one of your top priorities. Losing weight can lower the risk of heart disease, decrease your risk of developing type 2 diabetes, alleviate the symptoms of arthritis, increase mobility and energy, and boost self-esteem and confidence – just to name a few. That being said, if you are significantly overweight, there’s a chance that your weight loss may leave you with some sagging skin, although it doesn’t happen in all cases.

SKIN

The possibility of sagging skin should never stop you from working toward a healthy weight, but as you’re losing weight, there are some things you can do to lessen the likelihood that you’ll end up with sagging skin.

Why Does Skin Sag?

Skin contains collagen and elastin – two proteins that are responsible for its elasticity and its ability to “bounce back” after being stretched. As you age, you naturally lose some of this collagen and elastin, which is part of the reason wrinkles start to develop and skin begins to sag.

Collagen and elastin can also become damaged over time and lose their ability to bounce back. Think of it like a rubber-band. If you stretch out a rubber-band, and leave it like that for an extended period of time, eventually, it won’t be able to retain its original shape. This is what happens with skin. If skin becomes stretched out due to weight gain, sometimes it can’t return to its original shape, especially if you’ve been overweight for a while. Another thing that affects skin’s elasticity is yo-yo dieting – or repeatedly losing weight, gaining it back, and then losing it again. When the skin is constantly under those varying degrees of pressure, eventually the collagen and elastin fibers begin to break down and skin may start to sag.

What You Can Do About It

Here’s the good news: although you may not be able to avoid sagging skin completely, there are some things you can do to decreases your chances of experiencing it.

  1. Lose weight responsibly. Crash diets aren’t just bad for your health; they’re bad for your skin too. The elasticity of your skin cannot keep up with rapid changes in your body size. It’s best to lose weight at a rate of 1 to 2 pounds per week to allow your skin time to shrink back down with changes in your body size.
  2. Stay hydrated. Your body is composed of about 60 percent water – and the elasticity of your skin is strongly dependent on how hydrated you are. People who stay hydrated during weight loss maximize their skin’s elasticity and decrease the chances that they’ll experience skin sagging as they begin to lose weight. On the other hand, skin that is dehydrated has less recoil – meaning it doesn’t bounce back as easily during the weight loss process.
  3. Incorporate resistance training into your exercise routine. Resistance training – also called strength training – doesn’t target the skin specifically, but it can help “fill out” loose skin and reduce the appearance of sagging. The American Council on Exercise recommends adding two or three days of resistance training to improve the appearance of skin and build muscle mass.
  4. Take supplements. Your skin’s needs access to many different nutrients in order to stay elastic and supple. B-vitamins maintain the integrity of the skin, while collagen supplements can help improve elasticity. In most cases, taking a good multivitamin along with a high-quality collagen supplement provides the right balance of nutrients that you need to keep your skin healthy.

Losing weight is an amazing accomplishment. It takes grit and dedication – and it’s not always an easy road. If you’ve lost weight and you’re left with sagging skin, don’t let it take away from the sense of accomplishment you feel. You’re beautiful and no matter what, love the skin you’re in!