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Subcutaneous Fat Loss & Loose Skin

By Melanie Woodland ; Updated July 18, 2017

Subcutaneous fat is the adipose tissue (fatty tissue) that lies directly under your skin. It helps absorb shock, cushions blood vessels, nerves and your skeleton. It helps against trauma to the body, and it stores energy for high activity. Too much subcutaneous fat can cause the skin to become stretched or loose. Since this type of fat stores energy, it can be easily reduced with exercise or other variables.

1 to 2 Pounds Per Week

Losing 1-2 pounds per week will help with your skin's elasticity and will not have such drastic effects of loose skin. Everyone has a skin elasticity, and when you get to a certain size your elasticity decreases. When the tissue expands, your body needs to make more skin by making skin cells.

Proper Nutrition

You have heard of the saying "you are what you eat." Whatever you put into your body before, during and after weight loss can be a contributing factor to excess skin. Eating a lower fat diet and lean proteins will help with minimizing loose skin. Eating fruits and vegetables contain water, and hydration is extremely important. Drinking plenty 64 ounces of water per day is recommended.

Build New Muscle

To make up for the volume that used to be taken up by fat, build new muscle to replace it. New muscle will tone your body and burn more calories. Work out your major muscle groups using weights. Adding weight lifting to your workout will allow you to gain lean muscle. Tightening up your muscles will give the skin over your muscles a firmer tone. Adding lean muscle to your body will help burn more fat, change your body composition and reduce the appearance of loose skin after you lose weight. Working with both free weights and resistance machines will give your body a challenging workout. For this purpose, do 15 to 20 repetitions using lower weights.

Cardiovascular Training

Adding cardiovascular training on most days of the week for at least 30 minutes will accelerate the fat burning process in addition to numerous other health benefits. It can be as simple as riding a stationary bike, walking or running. Speeding up the fat burning process will help sagging skin.


Surgery can be the last resort and is a personal choice, but is an option for loose skin. Skin removal in the abdominal region is common since the scar can easily be hidden in the bikini region. Other problematic areas include the arms and thighs, where it is a lot harder to hide the scars.

Don’t Give Up

You should start seeing improvements to your body within four weeks if you stick to exercise and proper nutrition. Do not give up on yourself, since our bodies are always a work in progress and no one is perfect. It takes time and commitment to change your body and lifestyle.

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