When it comes to weight loss, the dieting and stress you put your body under can result in various nutritional deficiencies that can potentially lead to issues with hair, skin and nails; even your overall health. Those taking part in strict dieting have a higher risk of malabsorption of minerals and vitamins that your body needs. How can you make sure you lose the weight while keeping your skin healthy? Here are some effective and important tips to have the best of both worlds.
KEEP YOUR BODY HYDRATED
Whether talking about reducing the appearance of wrinkles, clearing blemishes, keeping our skin healthy or simply tips on losing weight, drinking the proper amount of water daily will get us closer to that goal. Our body needs to stay hydrated in order to function…just look at it as a car beginning to run out of gas, it doesn’t perform at it’s optimum proficiency until it’s too late, even leaving the potential risk of more serious issues as a result.
Some of the best foods that you’ll find help keep you hydrated are tomatoes, cucumbers, cantaloupes, celery, watermelons and strawberries
EAT FOODS PACKED WITH RICH NUTRIENTS
You are what you eat so when it comes to wanting to be healthy with radiant skin it starts with what you put into your body. Beginning by choosing foods that are rich in nutrients including antioxidants and skin tightening benefits can help give you even better results than just working out and taking part in ‘fad’ dieting. Fruits and veggies not only taste good but with five servings daily they serve the greatest benefits including hydrating the skin with their high water content. Why do we love eating these kind of foods? Plants have a chemical compound Phytonutrients, which destroys many of the free radicals attacking your healthy cells. Always remember good gut health equals better looking skin.
Fatty Fish: Omega 3 fatty acids, vitamin E and antioxidants help skin become thick and supple and even reduce the amount of skin blemishes that can go along with weight loss as it also strengthens the skin’s integrity. As recommended by The American Heart Association it’s suggested eating two servings of ¾ cup of flaky or 3.5 ounce cooked fatty fish a week. Tuna, mackerel and wild caught salmon are three of the healthiest fatty fish that can help you lose weight and keep your skin looking good.
Dark Chocolate: Just because you’re losing weight doesn’t mean you have to cut everything out! Dark chocolate as you know is great for your health and for your skin. A study showed women consuming 70% cocoa dark chocolate daily for 6-12 weeks found their skin hydrated and thicker than it was prior to the test. A great way to get better blood flow and improve the appearance of wrinkles is all found in that delicious piece of rich dark chocolate.
Soy: Containing plant compounds called Isoflavones, soy benefits the skin by reducing the amount of fine wrinkles while working to fix its elasticity. According to the National Institutes Of Health, middle aged women eating soy for 8 to 12 weeks found an improvement in the condition of their skin with their fine lines and wrinkles appearing to have improved.
Avocados: Known for its healthy fats, avocados help keep skin springy and flexible while they taste great they most importantly hydrate and protect. The vitamin E found within avocados becomes even more effective while working together with vitamin C creating collagen for stronger, thicker looking skin helping skin that has loosened up with weight loss.
When it comes to what you eat, seek foods rich in the following nutrients for maximum benefits…
· Vitamin E. An anti-inflammatory that also absorbs energy found to damage the skin causing wrinkles
· Vitamin C. Remember C=Collagen. Consuming vitamin C helps the proteins in the body hold their shape.
· Vitamin A. Helping with the breakdown of collagen as well as helps oil glands around the hair follicles.
· Zinc. An antioxidant that helps the healing of skin after an injury.
· Proteins. Turns into amino acid building blocks that create other proteins, keratin and collagen.
KEEP YOUR SKIN MOISTURIZED
One key part of working to improve the elasticity and appearance of your skin is moisturizing. Moisturize! Moisturize! Moisturize! No matter if your skin is severely dry or acne prone your skin always needs to stay moisturized at least twice a day. When skin is in need of moisture, lines, wrinkles and blemishes appear more prominent. So when our skin is continuously moisturized it appears smoother, more supple and even younger including a gorgeous glow that comes along with it.
Increasing the production of collagen and the formation of elastin as you moisturize, you should look for these ingredients in your skin care products not only your face but your entire body as well - Hyaluronic Acid, Vitamin E, Vitamin A and Vitamin C.
FOCUS ON STRENGTH TRAINING
When working out it’s not all about just running on the treadmill til you’re drenched and barely breathing but for those losing weight or have lost weight prior should focus on strength training keeping their skin tight and their muscles lean. Strength training helps diminish the appearance of the skin that has become loose when your body begins dropping the pounds during your weight loss journey. When building muscles, your body is boosting its metabolism and even at rest your muscles burn many more calories than fat.
MOST IMPORTANTLY DON’T LOSE TOO QUICKLY!
If there is one thing that we’ve come to learn is ‘slow and steady wins the race’. Although when seeing the number on the scale lower as your waist starts to shrink it’s tough not to get too overly excited wanting to lose more weight quickly. When losing at a healthy pace you’re giving your body more time to recover and regain elasticity especially as your skin begins to loosen as the more weight is lost. It’s recommended to workout at least 30 minutes a day even if it’s simply walking on a treadmill or taking part in Zumba classes.
According to humana.com those that have spent years yoyo dieting will find their skin may have more wrinkles than those who have lost in a healthier way. The amount of shrinking and stretching of the skin with these yoyo diets or ups and downs in weight may eventually make the body stop bouncing back causing sagging. Many of us including myself when it comes to weight loss or extreme weight loss (in my case a 100+ pounds loss) have to prioritize between the risk of our faces appearing more aged when losing or keeping on the weight you’ve wanted to lose to save the appearance of your skin.
This is a condition called “Diet Face” that affects many including middle age women. With the loss of weight comes the loss of facial fat that causes a duller, hollow look rather than youthfully plumped, apple cheeks. An example of what a difference it makes check out Madonna 2015 and skinnier Madonna in 2008 who appeared older and not as healthy as she did in more recent photos. Seeking help from the professionals can not only lead you on the right path for meal planning and fitness training but also guide you on ways to keep your skin looking nourished and healthy as you lose your weight. Don’t get discouraged and take your time. Gradually losing weight will not only give you the best results but will give you the proper amount of time to create healthier habits and a better chance to keep the weight off. Remember, stay dedicated. It’s not going to happen overnight.
Have you or someone you know lost a healthy amount of weight? We’d love to hear from you!
About the Author:
Stephanie Ivonne is a freelance writer and Licensed Esthetician and mother of 2. She spends majority of her free time with her family and friends. When she is not learning about Beauty and Wellness, Stephanie is a Florida girl and loves spending time doing Yoga, running 10ks, Snorkeling and her absolute favorite, Disney!
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