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How to Reduce Sagging Fat Skin Layers

by
author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
How to Reduce Sagging Fat Skin Layers
Fat loss can help tighten saggy skin in the belly area. Photo Credit sexy stomach image by Indigo Fish from <a href='http://www.fotolia.com'>Fotolia.com</a>

Saggy skin can be unsightly and difficult to manage. Loose fat can appear on the stomach, arms and thighs, making it difficult to wear your favorite clothing. Decreasing your body fat percentage will help to tighten up sagging areas. Developing muscle helps to increase your metabolism, burn fat and fill in the loose spaces in your skin. Following a workout program and low-fat diet will help you tone up loose areas for a tighter physique.

Step 1

Eat for fat loss. Consume low-fat foods like vegetables, fruits, lean beef, fish, chicken, eggs, whole grains, brown rice, oatmeal and good fats like those found in olive oil, seeds and nuts. Eating unprocessed foods keeps you fuller with fewer calories. Avoid processed foods that are packed with fat, refined sugar and sodium, which encourage overeating and fat storage.

Step 2

Decrease your daily calorie intake. Write down everything you eat in a food journal or use an online tool like LIVESTRONG’s MyPlate. Track your calories for a few days to see the average number you eat daily. Subtract 500 from your average to calculate the calories needed to lose 1 pound per week.

Step 3

Break up your three big meals per day into five to six smaller meals to burn fat. Eating often increases your metabolism because your body burns calories as your food digests. Missing meals will cause your body to preserve energy and store your meals as fat, notes Natural Health Magazine.

Step 4

Perform strength-training workouts three days per week to build muscle and fill in saggy areas. Do exercises like push-ups, squats, lunges, overhead shoulder presses and crunches. Perform three sets of 15 to 20 repetitions for each exercise. Lift with a challenging resistance so the sets are hard to finish.

Step 5

Do 30 minutes of cardiovascular exercise at least three days per week to burn the layers of fat between the muscles and skin. Walk on the treadmill, bike or take a fitness class to add variety.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
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