How to Get Rid of Flabby Fat

Losing flabby fat is difficult because it consists of two different tasks: losing fat and losing flab. The main problem is skin elasticity. As you lose weight, you are left with a "loose suit," skin that sags like a pair of overstretched spandex pants. The amount of time it takes your skin to contract to fit the new, slimmer you varies with age, gender, the length of time you were overweight and genetic predisposition. Although you cannot get rid of flabby fat instantly, maintaining a healthy lifestyle over a period of one to two years will reduce the problem.

Build muscle by doing strength training at least two or three days a week. Not only is muscle firmer and more compact than fat, but it is also more metabolically active. The more muscle you have, the more easily you lose weight. Use moderate to heavy weights that you can lift no more than 15 times for maximum muscle gain.

How to Lose Weight Without Having Excess Skin

Learn More

Do at least 150 minutes of moderate-intensity aerobic exercise a week to burn fat and improve cardiovascular health. To avoid injury, vary your exercises between weight-bearing ones such as hiking, walking, elliptical trainer, Nordic skiing and running and non-weight-bearing ones such as swimming, rowing, kayaking and bicycling.

Continue to lose weight gradually by reducing caloric intake by no more than 250 to 500 calories a day. Severe calorie restriction causes muscle loss, which makes you even flabbier. Combining gradual weight loss with strength training reduces fat while increasing muscle.

What Should You Do if You Are Losing Weight But Getting Flabby?

Learn More

Improve skin elasticity. Quit smoking and wear sunscreen to minimize skin damage. Keeping adequately hydrated and wearing moisturizer may improve the superficial appearance of your skin.

Consider body-contouring surgery if, after your weight has been stable for two years, you still have issues with flabby skin. Allow a full two years for your skin to rebound naturally before considering surgical options, and make sure to consult a board-certified plastic surgeon with significant experience in body contouring.


Every little bit of exercise counts. Take stairs rather than elevators. Do chair exercises as you work at your computer or watch television. Walk around your room as you talk on the phone. Do calf raises as you brush your teeth. The more you use your muscles, the faster you will reduce flab.


Consult your health-care provider before making significant changes to your diet or exercise program.