Friday, October 2, 2020

The 4-Step Solution to Loose Skin After Weight Loss


If you have loose skin after weight loss, first celebrate your weight loss victory! Then, learn more about the factors that affect skin elasticity and what you can do to help your body snap back.

If you’ve lost a lot of weight recently, then you may have noticed that you have a bit of loose skin hanging around. Common areas for extra skin after weight loss include under the arms, under the chin or a pouch around the stomach. But loose skin can appear almost anywhere on the body, especially if you have lost weight rapidly.

Before we go on, let’s start with a brief anatomy overview, from the outside in. First you have your skin, a nice protective layer and the largest organ of the integumentary (external layer or covering) system—think of it as the wrapper that holds your body. Then you have a layer of body fat. Under that is where your muscles live. So when you lose a substantial amount of body fat, along with some muscle (which is common in rapid weight loss), you are literally removing the mass that has previously been stretching your skin. When that mass is gone, you're left with a partially empty wrapper.

What causes loose skin after you lose weight?

Your skin is a very elastic organ that has to stretch as you move and grow. It also has to shrink if you lose fat and muscle. But your skin is not just one big piece of rubber that covers the entire body—it's an organ. Just like all the other organs in your body, it's made of cells.

Though the skin cells on the outer part of your skin (the epidermis) are constantly being sloughed off and replaced with new cells, the skin cells under the epidermis are a bit more permanent.

Different layers of your skin have different types of cells. Though the skin cells on the outer part of your skin (the epidermis) are constantly being sloughed off and replaced with new cells, the skin cells under the epidermis are a bit more permanent. These layers of the skin, called the dermis and sub-dermis, are made up of elastic connective tissues, fibers, blood vessels and all sorts of components that can stretch or contract depending on how they’re treated.

When you lose weight, and especially when you lose weight very quickly, these elastic components of your skin not only lose the layers of fat that keep them stretched out over your body, but they also don’t have much time for their elasticity to adapt to your new body shape.

Is it loose skin or just stubborn fat?

In general, immediately after weight loss, the majority of loose skin is actually just excess subcutaneous body fat covered by skin. So even if you have hit your “goal weight,” you may actually still have some of this body fat hanging around.

Subcutaneous fat is referred to as "soft fat," which can be easily confused with plain old skin. This type of fat can be very stubborn, which means it can take a long time to disappear after you've lost weight. And before you ask, yes, "stubborn fat" is a real thing!

Our adipose tissue (or body fat) is full of alpha-2 and beta-2 receptors. A-2 and b-2 receptors interact with the catecholamines (adrenaline and noradrenaline) to cause stored body fat to be set free. Without getting too biological, B-2 receptors are associated with “easy fat” that we can lose, well, easily. A-2 receptors are associated with “stubborn fat,” which can be harder to lose. In particular, the fat around our belly has a notoriously low b-2:a-2 ratio, which is one reason why the “spare tire” is often the last part of the body to lean up.

If the area of loose skin that you are focused on is more than a few millimeters thick, that's a good sign that it is actually residual body fat.

So here's a test, if the area of loose skin that you are focused on is more than a few millimeters thick, that's a good sign that it is actually residual body fat. This means that if you keep up your new lifestyle of being someone who weighs less, your skin will continue to shrink and tighten. Eventually, the appearance of loose skin will disappear.

But if the skin you pinch is quite thin (more like the back of your hand), or you've already been dealing with loose skin for quite some time with little or no change, this may not be the case. You are likely dealing with loose skin, not stubborn fat.

Can you prevent loose skin after weight loss?

Before we get into some steps you can take to help your body deal with loose skin more efficiently, let’s talk about how you can avoid this issue in the first place.

Crash diets and excessive amounts of time spent exercising can rapidly shed both muscle and fat, resulting in a double-whammy on your skin. Meaning that the supportive underlying muscular structure that holds skin against your body is lost along with the fat that keeps the skin stretched tight.

Any weight loss beyond 2-3 pounds per month is likely to be lean muscle, not fat.

Most weight loss programs, even the ones that claim to be slow, aim for 1-2 pounds of fat loss per week. But most people can only lose 2-3 pounds of body fat per month. Any weight loss beyond that 2-3 pounds per month is likely to be lean muscle, not fat.

In a 2008 study, researchers found that small, cumulative changes in diet and activity (which are quite similar to the approach Nutrition Diva Monica Reinagel and I use in the Weighless program) produced slow but sustainable weight loss. That type of slow, steady weight loss also avoided pitfalls like loose skin.

In conjunction with losing weight slowly, make sure your weight loss program includes some type of resistance training (or even, dare I say, weight lifting) so that you do not lose lean muscle. I have many articles in the Get-Fit Guy archives if you need some guidance on where to start with resistance training.

Is loose skin something to worry about?

I think this is an important question—is loose skin really worth worrying about?

If your loose skin is causing pain or discomfort, and especially if you are getting chafing during activity, you may want to do something about it, like wearing compression garments. Exercisers that carry larger amounts of weight are often more susceptible to repetitive-use injuries like strains, shin splints, sprains, and other joint issues. But simply wearing some compression gear can help compress loose skin against the skeleton and minimize the tiny tissue tears that can be caused by skin vibration and oscillation.

Don’t let the stigma of loose skin stop you from living your best life.

But if your loose skin isn’t causing pain or injury, please don’t let the stigma of loose skin stop you from living your best life. 

As one woman quoted in the article said, "Don't you dare hold your potential hostage because you're worried what someone might say or think."

When I started researching this topic, I was faced with about 562 million search results for "loose skin." That plain fact tells me the issue is more common than we think! Sure, if significant weight loss is or was your goal, you might end up with loose skin. But I believe that focusing on your loose skin instead of celebrating all the good you've done for your health would be a shame.

That said, even if you are ready to be as bold as the people in that 
4 ways to address loose skin after weight loss

First off, don’t panic! As I said, because your skin is a living organ, it will slowly return to a shape that fits your new body. But since that process can take a few years, here are steps you can take to help it along.

1. Stay hydrated

Attend to your hydration needs. Water is a crucial component of maintaining skin elasticity. Don’t forget that hydration comes from both food and drink.

Your skin is made up of cells. Skin cells, like all cells in your body, are made up of water. Without water, this enormous organ will certainly not function at its best. If your skin is not getting a sufficient amount of water, your skin will have less resilience and less elasticity.

2. Eat properly

Two necessary ingredients that keep skin plump and elastic are collagen and elastin. Make sure you eat protein-rich foods. Cottage cheese, milk, legumes, tofu, beans, seeds, nuts, and fish all contain collagen and elastin forming components as well as oils to help maintain healthy skin.

3. Take care of your skin

Nourish and care for your skin. Daily exfoliation can help to remove dead skin cells and increase skin circulation. A hot bath with salts and minerals can improve skin tone. Skin tightening creams with herbal formulas and ingredients such as aloe vera, hyaluronic acid, yeast extract, soy protein, vitamin C, vitamin E, and vitamin A can help to hydrate and increase collagen and elastin formation in the skin.

For more information about skincare after weight loss, read the Nutrition Diva's post on how vitamin E can help with stretch marks.

A few more things you can do to care for your skin include:

  • Staying away from harsh detergents (like soaps, shampoos, and dishwashing liquids with sulfates)
  • Limiting your sun exposure and staying away from tanning beds
  • Not smoking and avoiding secondhand smoke
  • Minimizing your contact with hot and chlorinated water


    4. Increase your body’s muscle mass

    As we covered, skin becomes loose after weight loss because the fat that was supporting the skin has literally been removed. With that mass gone, you are left with an empty wrapper. So, why not fill that wrapper back up with some muscle mass?

    Engaging in some hypertrophic (muscle building) activities, especially in the areas around the loose skin, can give the appearance of tighter skin. Sure, you aren’t actually shrinking the skin, but you are giving it the appearance of tightness by filling that empty space with muscle, a healthier and more metabolically active (it burns calories) tissue.

    Can loose skin go away on its own?

    The truth is, skin can only be stretched so far before it loses some of its ability to snap back, especially as we age. Genes also influence how much collagen our skin retains as we get older. So does the amount of weight you've lost and how long the weight was carried before you lost it.

    The truth is, skin can only be stretched so far before it loses some of its ability to snap back, especially as we age.

    If you’ve had a 9-month pregnancy, then you’ll likely be able to tighten your loose skin. But if you’ve carried a hundred or more extra pounds around for many years, and you are experiencing the pain or discomfort we addressed earlier, you may be a candidate for plastic surgery to tighten and lift that loose skin. Time, nutrition, hydration, skincare, and building muscle may not ever be enough.

    A surgical fix should only be used in extreme cases. And a word of warning: I've heard from trainer friends that folks who have undergone this operation have gained more fat back while rehabilitating from surgery. Make sure you work closely with a specialist before and after a surgery such as this to avoid this potential pitfall.

    Bottom line

    As mentioned earlier, the elasticity of your skin will naturally decrease with age. Though you can address some of the issues in this article, such as not losing weight too quickly, staying properly hydrated, eating the right foods, and caring for your skin, you can’t slow time.

    But instead of letting age stress you out, focus on the things you have control over like staying active, sleeping well, keeping your stress levels low, and eating right. Because if you can do that, you’ll find that you always look good and feel great.

Thursday, September 24, 2020

Best Indian Diet Plan for Weight Loss




Day 1 Diet Chart
6:30 AM apple cider Water(1 glass)
10:00 AM Oats Porridge in Skimmed Milk(1 bowl)
Mixed Nuts(25 grams)

12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Dal(1 katori) Gajar Matar Sabzi(1 katori)
Roti (1 roti/chapati)

4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass)
5:30 PM Green Tea (1 teacup)
8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Dal(1 katori) Lauki Sabzi(1 katori)
Roti (1 roti/chapati)

Day 2:


Day 2 Diet Chart
6:30 AM Apple cider(1 glass)
10:00 AM Curd(1.5 katori)Mixed Vegetable Roti(1piece)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Lentil (Dal)Curry(0.75 bowl)Methi Rice(0.5 katori)
4:00 PM Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass)
5:30 PM Coffee or green tea (0.5 tea cup)
8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Steamed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)
Green Chutney(2 tablespoon)

Day 3:


Day 3 Diet Chart
6:30 AM Apple cider Water(1 glass)
10:00 AM Skim Milk Yoghurt(1 cup (8 fl oz))Multigrain Toast(2 toast)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Steamed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)
Green Chutney(2 tablespoon)

4:00 PM Banana(0.5 small (6″ to 6-7/8″ long))Buttermilk(1 glass)
5:30 PM Tea with(1 teacup)
8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Lentil(Dal) Curry(0.75 bowl)Methi Rice(0.5 katori)
Day 4:


Day 4 Diet Chart
6:30 AM Apple ciderWater(1 glass)
10:00 AM Fruit and Nuts Yogurt Smoothie(0.75 glass)
Egg Omelette(1 serve(one egg))

12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)
Roti (1 roti/chapati)

4:00 PM Orange(1 fruit (2-5/8″ dia))Buttermilk(1 glass)
5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup)
8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Palak Chole(1 bowl)Steamed Rice(0.5 katori)

Day 5 Diet Chart
6:30 AM Apple cider Water(1 glass)
10:00 AM Skimmed Milk(1 glass)Peas Poha(1.5 katori)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Low Fat Paneer Curry(1.5 katori)Missi Roti(1 roti)
4:00 PM Papaya(1 cup 1″ pieces)Buttermilk(1 glass)
5:30 PM Green Tea (1 teacup)
8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)
Roti (1 roti/chapati)

Day 6:


Day 6 Diet Chart
6:30 AM Apple cider (1 glass)
10:00 AM Mixed Sambar(1 bowl)Idli(2 idli)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)
Roti (1 roti/chapati)

4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass)
5:30 PM Coffee with Milk and Less sugar(0.5 tea cup)
8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)
Roti (1 roti/chapati)


Day 7 Diet Chart
6:30 AM Apple cider Water(1 glass)
8:00 AM Besan Chilla(2 cheela)Green Garlic Chutney(3 tablespoon)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Palak Chole(1 bowl)Steamed Rice(0.5 katori)
4:00 PM Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass)
5:30 PM Tea with Less Sugar and Milk(1 teacup)
8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Low Fat Paneer Curry(1 katori)Missi Roti(1 roti)

Wednesday, September 23, 2020

Fitness and Your 6- to 12-Year-Old

https://drive.google.com/uc?export=view&id=1dvgeQC3lnBvo10S7XMT6F9mpy6n68RIEKids this age need physical activity to build strength, coordination, and confidence — and to lay the groundwork for a healthy lifestyle. They're also gaining more control over how active they are.

School-age kids should have many chances to do a variety of activities, sports, and games that fit their personality, ability, age, and interests. Brainstorm with your kids on activities that feel right. Most kids won't mind a daily dose of fitness as long as it's fun.

Physical activity guidelines for school-age kids recommend that they get 1 hour or more of moderate to strong physical activity daily.

In addition:

  • Most of the physical activity should be aerobic, where kids use large muscles and continue for a period of time. Examples of aerobic  activity are running, swimming, and dancing.
  • School-age kids usually have brief bouts of moderate to strong physical activity alternating with light activity or rest throughout the day. Any moderate to strong activity counts toward the 60-minute goal.
  • Muscle-strengthening and bone-strengthening-physical activity should be included at least 3 days a week.
  • Children naturally build strong muscles and bones when they run, jump, and play. Formal weight programs aren't needed, but are safe when properly designed and supervised.

Fitness at Home

Many parents and kids think of organised sports when they think of fitness. Though there are many advantages to signing a child up for a sports team, practice and games once or twice a week will not be enough to reach activity goals. Also, parents can no longer rely on physical education in schools to provide enough physical activity for kids.

Here are some ways to keep your kids moving at home:

  • Make physical activity part of the daily routine. From household chores to an after-dinner walk, keep your family active every day.
  • Allow enough time for free play. Kids can burn more calories and have more fun when left to their own devices. Playing tag, riding bikes around the neighborhood, and building snowmen are fun and healthy.
  • Keep a variety of games and sports equipment on hand. It doesn't have to be expensive — an assortment of balls, hula-hoops, and jump ropes can keep kids busy for hours.
  • Be active together. It'll get you moving, and kids love to play with their parents.
  • Limit time spent in sedentary activities, such as watching TV, using electronic devices, being online, and playing video games.

If you run out of possibilities at home, take advantage of local playgrounds and athletic fields. Make family fitness outings part of your regular routine. Let family members choose an activity — go hiking, ice skating, or try out the rock-climbing gym. Anything goes, as long as everyone can participate.

And remember: You'll help show your kids that exercise is important by regularly exercising yourself.

Fitness for Kids

Through physical activities, kids learn about sportsmanship’s, setting goals, meeting challenges, teamwork, and the value of practice.

Keep in mind your child's age and developmental level, natural abilities, and interests. Kids 6 to 8 years old are sharpening basic physical skills like jumping, throwing, kicking, and catching. Some enjoy doing this in organized sports teams, but non-competitive leagues are best for younger kids. Show your support by coaching your child's team or cheering from the stands on game days.

Kids 9 to 12 years old are refining, improving, and coordinating skills. Some become even more committed to a sport while others drop out as competition heats up and level of play improves.

It's OK if a child isn't interested in traditional sports, but it's important to find alternatives ways to be active. Encourage a child who doesn't like soccer, basketball, or other team sports to explore other active options, like karate, fencing, golf, bicycling, skateboarding, and tennis.

Preventing Problems

Kids who participate in sports are at risk for injures, so be sure yours wear the proper protective equipment, such as a helmet and protective pads when roller-blading. Kids who specialize in one sport are also at risk of overuse injuries, including stress fractures and joint injuries.

A child with a chronic health condition or disability should not be excluded from fitness activities. Some activities may need to be changed or adapted, and some may be too risky depending on the condition. Talk to your doctor about which activities are safe for your child.

Kids who enjoy sports and exercise tend to stay active throughout their lives. And staying fit can improve how kids do at school, build self-esteeme, prevent obesity, and decrease the risk of serious illnesses such as high blood pressure's , diabetes, and heart disease later in life.

If your child complains of pain during or after physical activity, talk with your doctor.

Tuesday, September 22, 2020

The Simplest, Most Effective Way to Lose Weight for Good

Let's face it, you've heard of the Keto diet (the success stories are everywhere on social media), but aren't sure exactly how it works.


That's because it's confusing for beginners to get started...

How many carbs and fat is enough? What foods are allowed and what is banned?

This quick 2 minute quiz makes it easy and gives you a step-by-step plan for starting Keto.

Why is Keto so Popular?

The first diet where you are not deprived of delicious food

Mouth-Watering, “Cheat-Proof” Meals to Stop Cravings in Their Tracks

With our mouth-watering recipes, you’ll love your Keto meals — so you won’t be tempted to cheat! Our delicious and filling recipes stop cravings in their tracks. So it’s easier for you to stay on track with your weight loss and the Keto diet.

  • Quick Grab-and-Go Breakfast Muffins? We've got those.
  • Sweet and salty Keto Fat Bombs? Check!
  • Hearty Bacon Vegetable Pasta? You betcha.

Follow This Plan to Force Your Body into Ketosis

Start burning fat as fuel, and make your body work FOR you instead of AGAINST

Four Weeks of Fat-Melting Keto Meals

Our plans show you exactly what to eat — every meal of every day — for 28 days. They include breakfast, lunch, dinner, and snacks. And they’re curated by Keto experts from our private library of over 1,200 recipes. That means no guesswork or stress about if you’re “doing it right.”

Customized Measurements to Deliver BIG Results FAST — Without Cravings

Our custom Keto meal plans help you lose weight fast…without cravings. Because we build your plan to target your exact nutritional needs. We tailor every plan to you, based on 63 different data points from the survey you just finished. We account for everything — including your age, gender, activity level, current weight, and goal weight. That way, we can give you the perfectbalance of calories and nutrients to feel full and fight cravings, while still seeing the pounds melt away without exercise.

Ingredients Tailored for Your Taste Buds, So You Love Every Bite

We also customize the meals in our Keto plans for your tastebuds, based on the form you just sent us. So your meals will ONLY use foods you like, and won’t have any foods you don’t like. That way, you will love every bite as you watch the pounds fall off. 

Simple, Fast, and Easy-to-Follow Recipes

Anyone can make the delicious, fat-melting Keto recipes in our custom meal plans. (Even if you had a hard time with Home Ec back in high school.) Most of the recipes only use five ingredients. And almost all of them have fewer than 10 ingredients.

Just look at these tasty dishes…

  • Zesty Chicken and Avocado Salad? Six ingredients.
  • Garden-fresh Quick and Easy Low-Carb Caprese Salad? Four ingredients. 
  • You can even make our melty, savory Keto Grilled Cheese Sandwiches with only five ingredients! 

Even better, most recipes are only a few steps long and take just 15 minutes from start to finish. 

  • Want to make our comforting, guilt-free Bacon, Egg, and Cheese in a Mug? It’s only five steps and 65 seconds in the microwave.
  • How about crispy and tender Keto Chicken Strips? Just four steps and 15 minutes of baking.
  • And you can make our refreshingSimple Lemon Pepper Tuna in ONE step! (Just mix up the ingredients and you’re good to go!)

Best of all, you can make most of our recipes without any fancy kitchen equipment. For 95% of the meals, you just need a standard set of pots, pans, and utensils. Plus you can make them in advance and bring them with you to work.

Meals With Affordable, Everyday Foods

We make sure our recipes only use ingredients you can find in a “normal” grocery store. Things like chicken breast, spinach, and olive oil. You won’t need any “crazy” speciality foods. You should be able to get 99% of the ingredients at stores like Kroger, Publix, ShopRite, Target, and Wal-Mart. And many of the non-perishable items are also available on Amazon. So you shouldn’t see a big spike in your grocery bill, either.

Time-Saving Weekly Grocery Lists

Every meal plan also includes a time-saving weekly grocery list that coordinates with each week’s recipes. That way you don’t have to go line-by-line through each recipe and write down the ingredients before you can go shopping.

We do it all for you!

Just print out the shopping list and take it to the market, or even shop from the convenience of your phone. Either way, our grocery lists will let you get in and out of the store in no time