Rapid weight loss can result in sagging skin in the arms, legs and midsection. To avoid saggy skin, you have to lose weight gradually. Healthy weight loss takes a little time but has several benefits, such as a tighter physique and skin that has a smoother appearance. Resistance training, cardiovascular exercise and healthy eating will build muscle and burn fat to leave you tight and lean.
Step 1
Lift weights at least three times per week. Break up your workouts into an upper-body day, lower-body day and an abdominal workout. Bodybuilding.com recommends lifting weights using compound exercises to work multiple muscle groups at the same time and quickly build muscle. Lift heavy, and perform three sets of 15 repetitions for each exercise. The last few repetitions should be difficult.
Step 2
Record everything you eat in a food journal. This provides a way to track calories eating habits. To lose 1 to 2 lbs. per week, subtract 500 calories per day.
Step 3
Eat healthy foods in their whole form. Consume whole grains, oatmeal, fruits, vegetables and high-fiber cereals to increase energy levels and fuel your workouts. Eat low-fat proteins like meats, soybeans, legumes and low-fat dairy to repair and build muscles. Avoid processed, canned or packaged foods that are high in saturated fats, sodium and refined sugars.
Step 4
Perform high-intensity interval training on the days you do not weight train. Run for one minute, then walk for two minutes. Alternate speeds for 30 minutes.
Step 5
Drink more water. Consume 1 gallon of water throughout the day and during workouts. This keeps your muscled hydrated and minimizes bloating caused by dehydration.
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