How to Get Rid of Loose Skin After Weight Loss: What Really Works
Losing a significant amount of weight is a huge achievement and deserves every bit of celebration. But for many people, the next challenge is unexpected: loose skin. After all the effort it took to shed the kilos, noticing folds or sagging skin can feel discouraging.
This guide explains why loose skin happens, who’s most at risk, and how to get rid of loose skin after weight loss safely and effectively through exercise, nutrition, and medical treatments.
Key takeaways
- Loose skin often appears after losing 20–30 kg, or 20–25% of body weight, especially when the loss is rapid.
- Skin tightening can continue for 6–12 months after reaching your goal weight, then typically plateaus.
- Factors like age, genetics, pregnancy history, and smoking affect elasticity.
- Exercise can improve firmness and tone but cannot fully remove loose skin after major losses.
- Both non-surgical and surgical options are available for moderate to severe cases.
How much weight loss causes loose skin?
Loose skin tends to appear after large or rapid losses, usually above 20–30 kg or 20% of your body weight. The faster the weight loss, the higher the chance of loose skin because your body does not have enough time to adapt.
Aim for a steady loss of 0.5–1 kg per week. This pace allows the skin’s collagen and elastin fibres to remodel as your body changes. Dramatic drops from crash diets or surgery often stretch these fibres beyond recovery.
After reaching your goal, the skin can continue tightening for 6–12 months as collagen rebuilds and hydration improves.
Why loose skin happens
Your skin contains collagen and elastin, the proteins that give it strength and flexibility. When weight increases, skin stretches to accommodate the new mass. Over time, prolonged stretching weakens these fibres, and when weight drops quickly, the skin cannot shrink back easily.
Other influences include:
- Age: Older skin is naturally less elastic.
- Genetics: Some people have more resilient connective tissue than others.
- Pregnancy: Repeated stretching around the abdomen can affect long-term firmness.
- Sun exposure: UV rays damage collagen and elastin.
- Smoking: Restricts oxygen delivery and slows collagen repair.
- Time spent overweight: The longer skin remains stretched, the less likely it is to return fully to its original form.
Loose skin vs residual fat
Many people confuse loose skin with residual fat. Here’s how to tell the difference:
- Loose skin feels thin and hangs in folds that wrinkle when pinched.
- Residual fat feels thicker and denser under the skin.
If you can pinch more than a few millimetres and it feels firm, some subcutaneous fat is likely still present. This is actually good news since further fat loss and training can still improve the appearance.
Where loose skin appears most
Women often notice loose skin on the abdomen, thighs, buttocks, underarms, and around the bra line. Men usually see it on the abdomen, chest, and upper arms. The amount of looseness usually reflects how much weight was lost and how fast.
Can you prevent loose skin?
You cannot completely control genetics or age, but you can support your skin during weight loss.
1. Lose weight gradually
Aim for a slow, steady loss of 0.5–1 kg per week so the skin has time to adjust.
2. Focus on protein and resistance training
Protein provides amino acids needed for collagen and muscle repair. Target 1.6–2.2 g of protein per kg of body weight per day.
Include resistance training three to four times weekly to build lean muscle and support the skin from underneath.
3. Stay hydrated
Drink at least two litres of water daily to maintain collagen flexibility and elasticity.
4. Protect your skin
Use sunscreen, avoid smoking, and apply moisturisers with ceramides or hyaluronic acid to maintain hydration. These products help the skin barrier stay strong, even if they do not directly tighten the skin.
Can exercise get rid of loose skin?
Exercise can make a big difference in how your body looks after weight loss. Strength training builds muscle, which fills out the area beneath the skin and improves tone. Cardio supports overall fat loss and circulation, which can also enhance skin quality.
If you are wondering can you get rid of loose skin with exercise, the answer depends on how elastic your skin still is. For mild cases, consistent training can noticeably improve firmness. For larger amounts of loose skin, exercise works best as part of a wider plan that includes nutrition and possible medical treatments.
Non-surgical treatments for loose skin
For mild to moderate laxity, non-surgical treatments can help.
- Radiofrequency therapy: Gently heats deep tissue layers to contract collagen and encourage new growth.
- Ultrasound therapy: Stimulates deeper layers to lift and tighten over time.
- Laser treatments: Improve surface texture and elasticity.
Results are gradual and subtle but can be worthwhile for moderate looseness. Compression garments can also improve comfort, reduce friction, and offer mild support during workouts.
Creams and body wraps may hydrate the surface but do not repair stretched collagen, so their results are minimal.
Surgical options
For significant sagging that affects comfort or causes rashes, surgery may be the best solution.
Common procedures include:
- Panniculectomy to remove excess abdominal skin
- Abdominoplasty (tummy tuck) to remove skin and tighten muscles
- Brachioplasty to contour the upper arms
- Thigh or lower body lift to address loose skin in the legs and buttocks
Recovery usually takes four to six weeks, and some scarring is expected. Ideal candidates maintain a stable weight for at least six months and are in good health. Health insurers may cover part of the cost if loose skin leads to chronic infections or skin problems.
When to see a doctor
If you develop recurring rashes, irritation, or infection in skin folds, see your GP or dermatologist. They can recommend creams or refer you to a specialist for further treatment. You should also seek professional advice before starting any radiofrequency or surgical procedure to ensure it suits your health and goals.
What to do next
If you’re still losing weight:
- Keep your loss gradual.
- Prioritise protein, resistance training, and hydration.
If you’ve just reached your goal:
- Give your skin up to a year to recover naturally.
- Support collagen production through diet and skincare.
If you’re living with excess skin:
- Explore non-surgical or surgical options with a qualified professional.
- Use compression garments for comfort.
- Focus on body confidence! Loose skin shows how far you’ve come.
The next stage of your transformation? Strong, healthy, and confident
Loose skin is a sign of progress, not failure. Your body has changed in an incredible way, and while skin tightening takes time, the most important work is already done. Be patient, stay consistent, and talk to your doctor if you want to explore treatment options.