Ways to Keep Your Skin Firm Even on a Diet. Exercise is one of the ways to lose weight that many people are already familiar with. Although there are ways that can help you get the fit and firm body you want. But the result can 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 weight is dropping too quickly. Let’s take a closer look at some methods that can help keep your skin firm during weight loss.
1. Don’t be in a hurry to lose weight.
It’s normal for anyone to want to have a slim body as quickly as possible. But losing weight too quickly can affect the health of your skin. when in weight loss You should try to maintain muscle mass and water. and focus on fat loss 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 increasing it after that.
2. build muscle
Your body will lose fat during exercise. Building muscle to replace fat is therefore important. because it can prevent sagging skin In addition, building muscle also contributes to increasing calories burned. Examples of ways to add muscle to your body include:
- Using dumbbells, machines, or bodyweights
- Resistance training 4 days a week
- HIIT (High Intensity Interval Training), which is an alternating intensity workout 2-3 days a week.
- Eat high-protein foods such as eggs, almonds, chicken breasts, oats, Greek 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 choosing to walk or run early in the morning or in the evening. This is the time when UV rays are less intense. including applying a type of sunscreen Broad-spectrum It protects against both UVA and UVB rays. These rays are all responsible for damaging the dermis.
4. Choose food
Certain foods can protect your skin from the sun. especially foods that contain vitamin A or lycopene. which research has found These free radicals help reduce skin damage caused by sun exposure. You can find these nutrients in tomatoes, bell peppers, watermelons, guavas, etc. In addition, eating foods high in vitamin C, such as green leafy vegetables and citrus fruits. It can help build collagen. which is a protein that makes our skin elastic and pleasant to the touch