Muscle for life

How to Get Rid of Loose Skin After Weight Loss

How to Get Rid of Loose Skin After Weight Loss

If you’re dealing with the problem of loose skin, especially after major weight loss, here’s what you can do about it.

Have you busted your butt for months and months to lose weight only to be left with handfuls of ugly loose skin?

Do you want to know once and for all what it takes to tighten this skin and show off that new body you’ve worked so hard for?

If so, then this article is for you!

First, let me say that I understand how frustrating the loose skin problem is. It’s extremely discouraging to feel like you’re doing everything right without getting the results you really desire.

Some people might say to stop worrying about how you look and just be happy with what you’ve got, but I have a hard time with advice like that.

Sure, some people develop unhealthy obsessions with looks and image, but there’s nothing wrong with wanting to have a lean, strong, healthy body that looks and feels great. In fact, I’d go as far as saying that everyone should have that experience.

And so in this article, we’re going to take an in-depth look at the loose skin issue and see what can be done about it.

Would you rather listen to this article? Click the play button below!

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The Problem isn’t Always Loose or Excess Skin

While there are legit cases of excess skin after weight loss, what many people think is loose or excess skin is actually just excess body fat, which is soft and jiggly and easily mistaken as skin.

There’s an easy way to tell if you’re dealing with actual loose skin or too much body fat.

Pinch the area you’re concerned with and if you can grab more than a few millimeters of skin, there’s more fat in there to lose.

Until you lose that fat, your skin has no reason to return to its former size and tautness. Remember that skin isn’t a curtain of passive, inert flesh–it’s a living organ that adapts to its internal and external environments. As long as the fat it’s attached to remains, it will sag.

If you’re a man, I wouldn’t consider surgery to deal with loose skin until you’ve hit 10% body fat. If you’re a woman, 20% is the number.

These are the body fat ranges where your subcutaneous fat levels become low enough to accurately assess the state of your skin. And chances are just getting lean enough will resolve the entire problem.

If, however, someone gets to this low level of body fat and his or her skin is almost paper thin and looks like crinkled papyrus, then it truly is a matter of excess skin, and can be dealt with accordingly.

[Read: How to Calculate Your Body Fat Percentage Easily & Accurately]

Now, one thing you should know is that certain fat stores are harder to burn than others. The science is fairly complicated, and I dive into it here, but for the purpose of this article all you need to know is the fat in certain areas of our body is harder to lose than the fat in others.

Not coincidentally, these “stubborn” fat stores cling to the areas most often associated with loose or excess skin problems: the lower abdomen, lower back (love handles), hips, thighs, and butt.

What many people think is loose skin is just excess amounts of stubborn fat.

Now, you can’t directly “target” stubborn fat stores with special diet or training tricks, but you can use several strategies to help eliminate them faster. I explain everything here.













Building Muscle and Reducing Excess Skin


A big part of tightening loose skin is building muscle. The reason for this is simple.

There are two layers of tissue underneath your skin: fat and muscle, both of which press up against your skin and keep it from sagging loosely.

When you gain a large amount of weight, your skin must expand quite a bit to accommodate the increase in body size. When you lose the fat, however, and especially when you lose it quickly, your skin doesn’t necessarily shrink at the same rate as your fat cells. This imbalance can lead to loose skin.

Furthermore, many people use various forms of starvation dieting as well as large amounts of cardio to lose fat, which also causes significant muscle loss, further expanding the void between the skin and the underlying tissue.

The end result is a reduced body fat percentage but a small, soft physique with sagging skin. The “skinny fat” look, as it’s called.

Building muscle is the solution to all these woes because it literally fills in the looseness in the skin, creating a visibly tighter, healthier look.

This advice applies to both people that have already lost a lot of weight and those that are just beginning. If you’re currently dealing with issues of loose skin, you should start lifting weights. If you’re starting a weight loss regimen, be sure to include weightlifting in it.

[Read: The Best Way to Stimulate Muscle Hypertrophy (Build Muscle)]

Remember the goal isn’t just to lose weight but to lose fat and not muscle.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

Improving Skin Elasticity


If your skin loses elasticity–its ability to expand and shrink as needed–it can’t return to its proper size. This happens naturally as we age but it can afflict younger people as well. What can you do to improve it?

Several things, actually.

Stop smoking.

As if there weren’t already enough reasons to stop smoking, here’s another: it ruins your skin.

A study from researchers at the International Association of Ecologic Dermatology analyzed the skin of 64 female Italian smokers for the presence of lines, vascular and pigmentation state, elasticity, brightness, and texture.

The initial assessment revealed that the average biological age of study participants was 9 years older than their chronological age. After 9 months of not smoking, however, the average reduction in the biological age of the skin was 13 years.

The bottom line is this: if you want healthy, vibrant skin, you need to stay away from cigarettes.

Eat enough protein.

Research shows a correlation between protein intake and skin youthfulness and health. Low-protein dieting is associated with poorer skin health than high-protein dieting, which helps reduce wrinkles, dryness, and skin atrophy.

If you’re not sure how much protein you should be eating, check out this article on the benefits of high-protein diets.

Eat your fruits and vegetables.

Your body needs a wide spectrum of vitamins and minerals to carry out the millions of biological processes that keep you alive and healthy, and eating several servings of fruits and vegetables every day is the only reliable way to provide everything your body needs.

In terms of skin specifically, research has shown that higher intakes of fruits and vegetables are associated with healthier, better-looking skin.

Consider supplementation.

No pills or powders are going to give you a “quick fix” for your loose skin, but there are several supplements that may help. Let’s look at each.


study conducted by scientist at Stanford University found that supplementing with 250 mg of gelatin per day improved skin elasticity.

Getting gelatin in your diet can be a little tough, though, unless you enjoy eating a variety of strange foods like oxtail, chicken feet, or short ribs. Supplementing is the easiest way to go here, and here’s the product I would personally use (NOW Foods is a trustworthy company):


Fish Oil

Among fish oil’s many health benefits is the improvement of skin elasticity, and a significant improvement can be seen in as few as 3 months.

A high-quality fish oil is one of the best all-around supplements you can take to preserve health and protect against disease, but not all fish oils are equal.

There are two important things to consider when choosing one:

You want to know how the oil has been processed.



































There are two forms of fish oil on the market today: the triglyceride form and the ethyl ester form.

The triglyceride form is fish oil in its natural state, and the ethyl ester form is a processed version of the triglyceride form that includes a molecule of ethanol (alcohol).

While plenty of studies have proven the benefits of supplementation with fatty acid ethyl esters (FAEEs), research has shown that the triglyceride form is better absorbed by the body.

One of the reasons for this is the ethyl ester form is much more resistant to the enzymatic process by which the body breaks the oil down for use.

Another downside to the ethyl ester form is during the digestive process, your body converts it back to the triglyceride form, which results in the release of the ethanol molecule.

Although the dose is small, those with alcohol sensitivity or addiction can be negatively affected. Furthermore, research has provided evidence of cellular and organic toxicity and injury resulting from the ingestion of FAEEs.

You want to know the EPA/DHA content of each serving.

Because of the varying quality of fish oils on the market, it’s important that you look at how many milligrams of EPA and DHA (omega-3 fatty acids) are actually in each serving.

Lower-quality supplements might have as little as 150 – 200 mg per 1 gram of fat, which makes them nearly worthless as you have to take far too many every day to get enough omega-3s (you want a minimum of 2 – 3 g of omega-3s per day).

A high-quality fish oil can be quite a bit more money than a low-quality one, but when you look at how much you’re getting for that money in terms of omega-3 fatty acids, the price makes more sense.

For example, here’s the label from a cheap, low-quality (ethyl ester) fish oil product:


This product costs about $11, and comes with 100 pills containing 300 mg of omega-3 fatty acids each.

This means you’re getting 30 g of omega-3 fatty acids per bottle, and paying about 37 cents per gram.

Now, here’s the label from the high-quality triglyceride fish oil that I take:


This product costs $29.95 and contains 120 pills of 600 milligrams of superior, reesterified triglyceride omega-3s, for a total of 72 grams per bottle.

That comes out to 41 cents per gram of EPA and DHA, which means it gives you the highest quality fish oil you can buy for only slightly more than the lowest quality products on the market.

Here’s the supplement:


And in terms of dosage, 1 to 3 g of omega 3 fatty acids (not fish oil but the omega 3s themselves) per day is sufficient for most purposes.

What About “Weight Loss Pills”?

The US weight loss market is absolutely massive (worth nearly $61 billion as of 2011), and weight loss pills account for about $1.5 billion of that pie.

When people are spending that kind of money, count on the hucksters and shysters to be operating in force.

The result is, well, what we see in the marketplace: an absolute glut of weight loss products and dietary routines, all advertised as better than the next.

This can make weight loss a very confusing, frustrating, and expensive endeavor.

Well, the first thing you should know is that NO pill will cause you to magically lose weight. You have to regulate your caloric intake to lose weight (you have to feed your body less energy than it burns every day).

[Read: The Insider’s Guide to Fat Burning Pills: An Evidence-Based Review]

That said, in this article, I go over the ingredients in a variety of popular “weight loss pills” and show you which can speed up weight loss when combined with a proper diet, which don’t, and which scientists are unsure of.

The Bottom Line on Loose Skin and Weight Loss


In some cases, there is no way to fully eliminate loose skin without surgery. Before you go down that road, though, follow the advice in this article and see where you’re at:

  • Get to 10% body fat (men)/20% body fat (women)
  • Build a significant amount of muscle to replace some of the “space” left from the fat loss
  • Don’t smoke
  • Adopt a high-protein diet
  • Eat several servings of fruits and vegetables every day
  • Use supplements proven to help if your budget supports it

If you do all these things and remain patient, there’s a very good chance you can dramatically reduce or even eliminate your loose skin problem without going under the knife.


What do you think about loose skin and weight loss? Have anything else to share? Let me know in the comments below!

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Leave a Comment!
  • R Skye

    What I do is moisturise, moisturise, moisturise! I have shea butter and mango butter to put on my skin, body brushing as well to help the body regain its elastic. Some areas I’m just doomed with the sags for life (being a mum does that), but I’d rather go slow and chilled than go cutting anything with surgery.

  • Matt Armstrong

    How can I subscribe to this blog by RSS feed?

    • Michael Matthews

      Good question, lol. Looks like that was left out, whoops. I emailed my Web guy and it will be added this week up with the other social media links. Doh.

      • Matt Armstrong


        • Michael Matthews

          Thank you for mentioning it!

  • Melanie Medina

    Great article

  • zen

    I have a lot of this before and I hate it… And I do a lot of exercises thinking that’s the right thing. I loose weight and became skinny but the blob still there. But what I did was a wrong exercises and diet looses fat and muscles. Changing workout and diet, now abs showing but not the lower part but at least not that soft or flubby anymore. Now still finding the solution for flat abs…

    • Yeah losing fat and muscle isn’t the way to go. That’s why resistance training is a really important part of weight loss.

      Keep working on building muscle and get lean, and then see what things stand with the skin…

  • Howard

    Hi Mike, I have been following the book and it has been working great.

    But the problem mentioned above is exactly where my problem is, I have been building muscle and seeing definition on chest and arm but abs has always been a problem.

    I am thinking it might has to do with my eating schedule. I normally eat breakfast, then go weight lifting for 45 min, then have 40 gram protein via protein shake after lifting. then a small lunch, snack in afternoon and dinner. And then I would do cardio for 30 min then some light high protein food before sleep.

    Should I take protein before lifting and should I not eat anything after cardio? What’s the best way to do this? I can’t do fast and lift because I get really hungry in between, any suggestion?

    Thank you


    • Michael Matthews

      Awesome Howard! Glad to hear it’s going well.

      Meal timing won’t really affect ab definition. You just have to get leaner.

      That said, I do recommend that you have some protein and carbs before and after training. Remember you want to load about 30-40% of your daily carbs into your post-workout meal.

      Have some protein before the cardio, or do it fasted:

      https://www.muscleforlife.com /the-truth-about-stubborn-fat-and-how-to-get-rid-of-it/

      All in all you just need to make sure you’re continuing to lose weight. The abs will come…

  • 762mm

    I have personally found the best way to avoid loose skin is to do lean resistance workouts or lift relatively light weights 20-30 times opposed to a larger amount of weight 10-15 times

    • Michael Matthews

      Interesting! Thanks for sharing!

    • anna pajama

      thanks that seems to make sense to me. I will try it.

  • Cris Wagemans

    Great artical, iam at this point in my transformation, even at 49 i’m hoping my tummy skin will shrink to some exceptable degree. Vitamin C is somthing i have been taking for a few months and i’m seeing benefits. Wasnt familiar with Geletin, but will certainly give it a go as Geletin also has other benefits. Many thanks Mike for sharing.

    • Michael Matthews

      Thanks Cris! I’m glad you liked the article.

      Glad to hear the vitamin C has helped. Let me know if the gelatin helps as well!

  • Lara

    This is great info! I’m always complaining about the loose”skin” left over after pregnancies. Now I can stop complaining and do something about it.

    • Michael Matthews

      Thanks Lara! Let me know how it goes!

  • John de Swardt

    Hi Michael

    I’ve been overweight my whole life about a year ago I dropped down from 369.9 pounds down to 237.6 pounds I still have about 30 pounds to go…I can see that I’m going to have excess skin, any tips on what I can add to my excercise program, I jog alot, but what weight excercises would be recommended and what supplements for toning some muscles…? If we can maybe communicate by email…[email protected], I would really appreciate some help.


    • Michael Matthews

      Wow great job on your weight loss so far! That rocks.

      In terms of building more muscle, I’d highly recommend getting on my Bigger Leaner Stronger program. You’re in a great place to start this:

      https://www.muscleforlife.com /books/bigger-leaner-stronger/

      In terms of loose skin, there are a few things you can do to help before resorting to surgery:

      https://www.muscleforlife.com /how-to-get-rid-of-loose-skin-after-weight-loss/

      I hope this helps and let me know what you think!

  • Madison Mitchell

    Hi, just to clarify, is your picture used for this article kind of like an example of “not loose skin”? Meaning, if you can pinch like that, it’s fat, not loose skin? 🙂 Thanks! I’m totally frustrated by the fact that I’m toning up a LOT in my arms and legs, and even getting kind of vascular (bicep vein is starting to show up during my work outs!) but My tummy fat is not leaving, and my inner thighs are taking quiet a while to tone. Thanks a lot! Love your website!

    • Michael Matthews

      Yeah exactly. That’s fat, not loose skin. What you’re dealing with is stubborn fat, which you can read more about here:

      https://www.muscleforlife.com /the-truth-about-stubborn-fat-and-how-to-get-rid-of-it/

      Thanks for your support! I’m glad you’re liking my work. 🙂

  • Elizabeth

    Hello, thanks so much for posting this article. I have been working out, cardio and strength training quite a bit the last year. I lost about 50 pounds after my pregnancy and can’t seem to lose the loose skin. Do you think this will tighten up if I continue to strength train & eat clean? Thanks so much & sorry about the pic, just wanted someone to see what I was actually talking about

    • Michael Matthews

      Thanks Elizabeth! Great job on your weight loss! That rocks. Good question. Do you know your body fat percentage?

    • Dana

      I have the best solution for you Elizabeth! Its called the Ultimate Body Applicators and it tighten tones and firms any loose skin in as little as 45 minutes! You can get it from Danawraps.myitworks.com 🙂

  • Lauren

    Hi Michael,

    I have lost around 135lbs (I averaged 10lbs/month for a solid 14 months) and have quite a bit of skin/jiggly. For the past year, I’ve focused on exercise (I’m a body pump and cxworx instructor now!) and have continued to eat better, but haven’t focused on the “diet” aspect of it. I believe firmly in not obsessing. Anyways, while I can tell my overall body structure is much firmer, I haven’t exactly lost any true inches. Things are firmer, yes, but there really hasn’t been a change in my upper arms, inner thighs, and lower ab area aside from firming. Now that it’s been a year, I’m wondering if I should attempt to burn the fat? Do you believe it may help with the jiggling skin? While I feel much more comfortable in a tank and skin-tight workout pants, leading a class NOW vs a year ago, I’m not entirely sure I can safely burn more than another 5-10lbs (I’m 5.6 and 170lbs now) of fat without entering a much more intensive food-oriented lifestyle. I’m willing to do so for a few months, but will I put on fat after this period if I return to a more sustainable outlook on consuming food? To be clear: I eat mostly clean, I do not drink often, I am essentially simple-carb-free, etc etc etc.

    All my best 🙂

    • Michael Matthews

      Wow great job on the weight loss! That’s amazing.

      Yeah, I would focus on losing more fat, and it doesn’t actually require that you go crazy over what you eat. It just requires that you plan it out and stick to the plan. You can still eat foods you like every day though!

      What do you think?

  • Guest

    HI, I have lost 150lbs, I have been lucky to have OVER excessive loose skin. I went from a size 26 to a 4/6, I have been doing a variety of my own personal exercises, walking everyday about 5, miles, 30 leg liftsx2, 30 crunches, 30-50 squats, I have now signed up for a personal trainer and I am feeling great, but I would like to know.. I have excess skin around stomach, arms, inner thighs, I am working towards a goal of tightening this all up in 30 days, I am also eating lots of protein. Can you give me any extra ideas on how to focus on the skin, I’m 5’8, look good in clothes, but I am not happy with the left over I can see.. Most are proud of me. Thank you.. LOve your article.

  • Rhonda Dasha Billingsley Palme

    HI, I have lost 150lbs, I have been lucky NOT to have OVER excessive loose skin, however; I do have some enough that I don’t like it. I went from a size 26 to a 4/6, I have been doing a variety of my own personal exercises, walking everyday about 5, miles, 30 leg liftsx2, 30 crunches, 30-50 squats, I have now signed up for a personal trainer and I am feeling great, but I would like to know.. I have excess skin around stomach, arms, inner thighs, I am working towards a goal of tightening this all up in 30 days, I am also eating lots of protein. Can you give me any extra ideas on how to focus on the skin, I’m 5’8, look good in clothes, but I am not happy with the left over I can see.. Most are proud of me. Thank you.. LOve your article.

  • Rhonda Dasha Billingsley Palme

    HI, I have lost 150lbs, I have been lucky NOT to have OVER excessive loose skin, however; I do have some enough that I don’t like it. I went from a size 26 to a 4/6, I have been doing a variety of my own personal exercises, walking everyday about 5, miles, 30 leg lifts x2, 30 crunches, 60 second planks, each side, and front, 30-50 squats and a few more to lift the glute, I have now signed up for a personal trainer and I am feeling great, and there working to tone my body with weights, and various exercises, but I would like to know.. I have excess skin around stomach, arms, inner thighs, I am working towards a goal of tightening this up as much as I can within a 30 day period, I am not expecting I am also eating lots of protein. Can you give me any extra ideas on how to focus on the skin, I’m 5’8, look good in clothes, but I am not happy with the left over I can see.. Most are proud of me, I am to, but I really have an issue with the skin. Thank you.. Love your article.

    • Michael Matthews

      Wow great job on the weight loss! That’s amazing.

      Awesome on your workout routine and your plans to focus on weightlifting. This should definitely help.

      Your best bet is to just focus on reducing your body fat % and building muscle over the next 30 days. Do you now your approximate body fat %? What type of weightlifting program are you going to follow?

    • LoveTravel

      Hi Rhonda, your post is very inspiring as I’m looking at a similar challenge myself. However, I’m soon to be 39 years old. Do you mind me asking how old you were when you began your journey at a size 26? Thank you.

      • Matt

        Hi , I some tips for you which I hope will help: I cannot recommend enough follow / create a meal plan that is calorie controlled to your goals needs.

        Find out how many calories you need in the link below…

        More tips:
        -Use scoops (spoon size and cup sizes). small 250ml liquid measuring jug. These may not sound great but they can make life a lot easier cost little really improve your accuracy of your calorie intake.

        -By the way Don’t forget about fast food thats good for you like microwave salmon and microwave rice. Frozen veg straight to the pan.

    • Joey

      wow you done great thanks for this testimonial and it helps me decide I’m headed in the right direction

  • Pedro Rugeles

    Hey Mike. Actually I have a question about this topic. I don’t know exactly my bf and I’m afraid I have some skin in the lower abs.

    When I use calipers and electronic machines it tells me I’m at 8-9 body fat, but that’s NOT possible. When I use a metric tape and online calculator it tells I’m 13-14 bf.

    I’m 5’8 153 pounds, pretty good arms back, legs, shoulders and some upper abs. My waistline is the problem. Eventhough I’m cutting right now and I can feel some fat loss in that region.

    Do you think it is skin or fat? And hoy can I know my exact body fat.

    • Michael Matthews

      Hmm have you come down from being very overweight? If not, it’s probably not a loose skin issue.

  • Bri Beebe

    Hi, my name is Bri and I gained about 35lbs in my pregnancy last year and now a year later I have lost all but about 5lbs of it. I was very small before pregnancy only 106 lbs and a very small frame so my skin was stretched to the max! I have lots of loose skin that I can pinch all around my belly button. I know I probably can’t lose it all but do you think if I lose the rest of the fat underneath it will help? And also what excersizes could I do to help build up muscle to fill loose skin on my abdomen? Lemon squeezers?

    • Michael Matthews


      Great job on your weight loss so far. Generally speaking, yes, losing the last bits of fat will help.

      Exercises that work the core may help. The most effective way to do this while also training the rest of your body is to perform compound weightlifting movements like squats and deadlifts.

      BTW, do you know your approximate body fat %?

  • ace

    hey, great article.. I have a question I used to weigh 20 stone.. at the moment weight 13 stone.. Im really not sure if I have loose skin still or fat to remove.. i can pinch it and its literally cenemeters of it… but at the bottom its still hanging like the picture above.. any suggestions.. I have not got the equipment to check the fat many thanks

    • Michael Matthews

      Great job on the fat loss so far! Do you know your approximate body fat percentage?

  • Lili

    I was always lean at 5.9 an x ms Hawaiian tropic model. Two years ago while still working out and eating clean I started gaining weight. My doctor told me I ad a thyroid problem. Hypothyroidism. I gained 32lbs. They gave me say thyroid and I was back to my regular weight in no time. I could never model again because my long legs now have loose skin u can see cellulite. Gross. I had that underneath? Ewwww I never saw it til now. My knees have fat deposits on them I can never wear my mini skirts. I work out w weights. I’m a skinny fat girl now. I’m thinking of plastic surgery. I always worked out with weights. Why is nothing happening. It’s been a long time now. I use to walk around naked now I make sure my boyfriend never sees me fully. Help

    • Michael Matthews

      I’m sorry to hear that Lili. 🙁

      Before you go the surgery route, I would definitely recommend a proper weightlifting routine as well as getting your body fat percentage under 20%.

      Do you know what it is currently?

  • Texasgirl

    Hi mike,. I lost 60 lbs and i look okay now but i still have some loose skin, arms, upper inner thigh and stomach are most noticeable. I started taking collagen powder and biotin pills a few months ago plus I am trying retinol creams, elastin cream and coconut oil topically. My arms and stomach have seen the most improvement. I lift weights 3-4 times a week, hiit cardio, i am female and lift really heavy some days as well as do lots of core workouts, so I am getting pretty cut but still have some fat and skin covering my abs. I will try the gelatin and vitamin c. Best tip is to take it daily and to wait at least a month or two before seeing results.

    • Michael Matthews

      Wow great job on your weight loss! Great on the supplements and training–it sounds like you’re doing everything right.

      Do you know your body fat percentage?

  • jason

    over the last year, i’d lost 110 pounds, dropped 10 pant sizes and began working out. and the most prevalent problem over the last few months is that the excessive sagging on my chest hasn’t gone away. It really bothers me because no matter how much muscle i build underneath it, it still looks like I breastfed quadruplets.

    • Michael Matthews

      Wow, great job on the weight loss. That rocks.

      Do you know your current body fat %? How long have you been lifting weights for?

    • Dana

      I have the perfect solution to your problem Jason! Its called the Ultimate Body applicator and can tighten and Tone and FIrm Skin in as little as 45 minutes! Its a great supplement to healthy eating and exercise especially for those who have lost an excessive amount of weight! you can get them from Danawraps.myitworks.com If you have questions contact me [email protected]

  • Ruppi

    Great article. I’ve lost about 70 lbs (250 to 180) in span of 4 months and have maintained it for a couple of months now. I’m 5’11’ and my body fat is at 17% and my stomach hangs quite loose. I have been going to gym regularly for the past month, doing weights (split into chest/back, legs, abs, arms) and cardio (20-25 minutes of running), and I don’t feel like my body is getting tighter. Do you have any guidance as to what else I can do? Thanks!

    • Michael Matthews

      Great job on your weight loss so far! That rocks.

      I would recommend working your body fat down to the 10% range to see how the skin situation actually is.

      Building muscle will help too of course, which you’re working on.

  • mpower

    hi mike
    I started going down the gym doing 600 cals and playing squash 6 days a wk and eating 1000 cals 4 months ago when I started I was 18s 9lb my body fat was 31.9%, 4 months later im eating still 1000 cals and now doing 1400 cals at gym and light weights 6 days a wk im now 13s 8lb body fat 19.5%.
    my legs look very toned but my belly and moob fat still seems to be there I want to look shaped could you give me some advice please. in my diet I have bran flakes and banana for breakfast then 2 apples for lunch then fish or prawn stir fry for tea then banana and apple for supper. ty

    • Michael Matthews

      Thanks for writing! The first priority is actually to increase your calories and give your metabolism a boost.

      Shoot me an email (contact info on about page) and I’ll help you out.

  • mpower

    sorry referring to my recent post when I say im doing 1400 at gym I mean cardio which is 1000 on the cross trainer 300 on rowing maching and 100 on exercise bike ty

    • Michael Matthews

      Sorry I’m a little confused…

  • Talal

    Hello Mike!

    thanks for the great and useful information posted! so I started loosing weight since Feb 2011! I was falling of the wagon sometimes! but at the last couple of months! I’m into it and always motivated! this is my life style! working out at GYM 4-5 times a week! spending around 60-80 mins (weightlifting plus cardio)! I had lost so far approx. around 24 kgs! I’m eating between 1800~2200 kcal daily and having an open cheat day on Friday! some times I cheat on a meal or two during weekdays! my %BF is 11% (As per to my Omron Fat Loss monitoring) I think I’m having that loose skin that prevent my abs to show! I’m trying to get single digit of %BF! but as I’m trying to get more muscle into that body, I want to know if I’m having loose skin or fat! bcoz I can see my 4 packs ATM when I’m pausing! lower belly is not showing my abs due to the I guess the extra skin! dunno how long it will take longer as I’m trying my best! Is it water retention? fat or extra skin? Thanks in advance 🙂

    • Michael Matthews


      Great job on everything you’ve done so far! That’s aweseome.

      You should definitely get to the 8% range before making the final determination as to whether it’s a fat or skin issue.

      This article can help you get there:

      https://www.muscleforlife.com /build-muscle-lose-fat/

      It should take about 8-10 weeks to go from 11/12% to 8%.

      Lemme know how it goes!


  • Jonathan Coe

    Thank you for this article. I’ve lost 104lbs (47kg) over the last 2 years and got my body fat down to 15% ( measured the bioelectrical way why is this way not so good?) I was really worried about loose skin round my lower abdomen and back but I realise it is stubborn fat now as a pinch was more than a few mm. I’m working to a weights programme to build muscle but only doing minimal cardio is that ok?

    • Michael Matthews

      Wow great job! That rocks. Yeah keep going down and assess things at the 9-10% range.

      Lifting is great but I suspect you’ll need to add some cardio to get to the 10% range. This article can help:

      https://www.muscleforlife.com /high-intensity-interval-training-and-weight-loss/

  • prajith

    Hi Mich,

    This is prajith.

    I was around 120 kgs and now i am 70 kgs.

    But i have skin fat in my body.
    How to get rid of it quickly?

    Please help me !

    • Michael Matthews

      Great job on the weight loss! Do you know your body fat %?

      • prajith

        sorry i am not sure about it ! i am trying for getting six packs ! but it is really hard to get that visible ! especially lower abs !
        Do i need to take fat burners? steroids ? if so could you please tell the brands !

        • Michael Matthews
          • prabu

            hii i am dealing same problem like prajith..i too lost my weight from 105 to 73 now my current body fat % is 23.6 .what shall i do now..can i get six pack with strong abs..please help me if i do properly hw long it will take

          • Michael Matthews

            You’ll want to continue losing fat. Check this out:


        • nicole

          I’m 120 lbs, had a baby, and my pre- pregnancy breast size was a 36 A but I’m curious to know can I gain muscle in my breast to obtain a muscular tight fit because their very small and saggy now? Or Will it make it even smaller. What exercises to help

          • Michael Matthews

            Yes muscle added to your pecs can perk up your breasts.

        • prabu

          hii i am dealing same problem like prajith..i too lost my weight from 105 to 73 now my current body fat % is 23.6 .what shall i do now..can i get six pack with strong abs..please help me

  • Mike

    I am 13 perc bodyfat. Down from 356 to a current 196..6 ft tall… Headed to the 9-10 percent you mentioned with supplements..if anything is left will have to get the surgery..was heavy my whole life until my early 20s. Its been 13 years and its not getting better. I did see my chest improved a bit with additional fat loss though I can’t see it all clearing up. Guess we will see when I am a few more percent down. Mike

    • Michael Matthews

      Wow amazing job! That totally rocks.

      That’s a good idea. If the loose skin is still enough to bother you when you hit 10%, then surgery is a viable option.

  • Mike

    Ps-I have done this all naturally and am pretty muscled at this weight…I train heavy 3 days a week..eat right..and mixed cardio

    • Michael Matthews

      Amazing. Very well done.

  • David Johnson

    Hi, I’ve been working out from July up until now. I have a large frame, i’m 6’3, i started at 208.5 lbs and now I am at 180.0 lbs. I lost 28.5 lbs in these 2 1/2 months. I have loose skin on the lower part of my abdomins. How do I lose the “loose skin” or “flab”. I’m continue to exercise everyday and going to the gym 3 times a week. Any extra suggestions

    • Michael Matthews

      Great job on your weight loss! That’s awesome.

      Do you know your current body fat percentage?

      • David Johnson

        I don’t know my body fat percentage. How can I check it ?

        • Michael Matthews

          Here’s a good visual guide:


          If you want to know for sure, get this:

          https://www.muscleforlife.com /recommendations/equipment/accumeasure-fitness-3000-personal-body-fat-tester-kit/

          • David Johnson

            I’m betwen the ranges of 13-15% body fat. I can see the six pack even in the last part of my stomach, but as mentioned that last part of my stomach a little flab i have 2 1/3 inches of flab. Not much I just want to tighten my stomach more. What’s a good workout plan because I go to the gym 3 times a week (W,Th,F) and the other days i workout at home focusing just on abs using the ab roller and situps and crunches.

          • Michael Matthews

            Cool. All that will take is getting leaner. Check out these articles for more info:

            https://www.muscleforlife.com /build-muscle-lose-fat/

            https://www.muscleforlife.com /the-quickest-way-to-lose-weight/

            https://www.muscleforlife.com /what-is-if-it-fits-your-macros-and-does-it-work/

  • Sanjay

    Hey Michael,

    I’ve been dealing with this loose skin issue for a while. I’m around 176 cms tall, I currently weigh 65 kgs. BF% = 14% currently. Though I recently did drop down to 62 kgs and BF% = 11% .. There was absolutely no change in my loose skin. I did read your article. I do understand the concept of stubborn fat. But I’ve been in the same weight range for like 4-5 months now. Why am I still facing this problem?
    I was a 103 kgs last september,(2012) came down to 65 kgs odd june 2013.

    I’m going to try and take some Vitamin C supplements and some Gelatin and see if this helps me.

    On another note, I’ve recently stopped doing any cardio at all, I’m lifting and resting, alternative days. I want to find out whether gaining good level off muscle mass all over my body (obviously I will gain with the fats too, but the easy to get rid off kind fat), will help with the case of my lose skin. Do you think this is advisable? Just gaining?

    Give me your outlook in respect to loose skin.

    Cheers man.

    • Michael Matthews

      Thanks for writing!

      It sounds like you truly are dealing with a bit of a loose skin issue, but yes I would personally take the supps and focus on building muscle, including the abs, and then get down to 9-10% and see how I looked.

      I hope this helps!

  • Macs

    Thank you for this advice,iI’m wondering if your able to advise what
    I can do around my breast area and belly button area..
    I’m 37 I’ve had 3 children breast Fed all of them, I was very overweight for many years, 5.2 weighing 15 stone size 18, I’m now after hard work 9 and half stone size 6-8, I have combined weight lifting with my weight loss and am amazed with results, still allot more to tone, however my main problem areas are the belly button, each time I do crunches it sticks out, maybe the separation from childbirth is still effective, though my last child is now 9, someone said I shouldn’t perform this exercise as it will make it worse? But I would really like to tighten the skin in this area. Then my breasts, well I can’t afford surgery but the effects of weight loss and breastfeeding, going from a J cup at biggest to AA! I don’t know how to make the appearance of them not look so bad, without developing pecks which seems to be happening at the moment with the weight training.
    Anyway any help and advice you can offer will be greatly appreciated..

    • Michael Matthews

      Great job on your weight loss so far! That’s awesome.

      Regarding your stomach, training your abs doesn’t make your stomach stick out. That’s just a matter of getting leaner.

      Do you know your current body fat percentage?

      Regarding your breasts, yes building your pecs can help but probably won’t fully handle it. That said, you can still look great without surgery. We’re always our worst critics…

      • Macs

        I don’t knowmy fat ppercentageno, I shall find this out.
        When I say my belly button area sticks out as I do crunches I feel Its more to do with the fact I still have muscle separation from childbirth, but after my actual belly button continues to stick out when the rest of my abdomen has started to define, is there a specific type of crunch I can do to pull my lower abdomen back together, one which zones in around just this area?
        Thank you for getting back to me, appreciate your support.

        • Michael Matthews

          Cool on the body fat percentage.

          Hmm good question on the abs considering the post-pregnancy muscle separation. I actually don’t know of anything specific you can do for that, but you may be able to find something Googling around. As far as I know, it just takes time to all “come back together.”

          My pleasure. 🙂

  • Binny

    when i do exercise in gym my body pump but after one hour my body got to normal position.what i do

    • Michael Matthews

      I would stop training for a pump. It’s basically a waste of time.

      Start with this article of mine:

      https://www.muscleforlife.com /the-hardgainers-guide-to-guaranteed-muscle-growth/

  • teja

    Hey Mich,
    this is Teja,
    ive been working out in the gym frm past 9mntz….n m happy about my body tranformation…nw the problem here is i can still feel the body soft n still grab a layer of skin or d fat which u say into my handz….
    i mean itz like every where my stomach where the abs are’nt dat clear,my bicep itz 16inch bt with the extra fat which i can grab…..
    over all u can say a gym physiq which is soft or which isn toned…i weigh 72.3kilos…n d bmi is 20%…
    so could u plz suggest me with few exercises or a diet or nything which ive got to follow….!!!

    • Michael Matthews


      Great job on your progress so far.

      It sounds like you just need to keep cutting fat. Let’s get you to the 10% range…

      This article can help:

      https://www.muscleforlife.com /build-muscle-lose-fat/

  • hossam

    hey, im 15 y/o, i went from 104kg to 62.5kg (from 36 bf% to 8%), im having extra skin all around my body, specially my lower abdominal, since it was the fatest part of my body, i wanted to have a plastic surgery but doctors told me to wait till the age of 18, having excess skin just freaks me out, can i use cream or anything that can tighten the excess skin?

    • Michael Matthews

      Wow, great job on the weight loss!

      Hmm I would recommend focusing on resistance training over the next few years so you can fill out your frame. That might take care a lot of the skin issues…

  • Maria

    I’ve lost 97 pounds so far. I still have quite a bit of fat left to lose (my scale says 29.9% fat but I don’t know how accurate that is) and it is soft and jiggly. I thought that this was because of the loose skin. Kinda like, the fat has plenty of room to move around, so it’s made itself comfortable? Does that make sense? 😛 I thought that as the fat went away, the skin would shrink a bit but in the end it would still be there. Is that wrong? If it is wrong, how can I have lost that much weight and have such a tiny amount of loose skin?

    • Michael Matthews

      Great job! That’s awesome.

      Haha no the loose skin won’t cause you to hold more fat. You just want to continue getting leaner.

      Loose skin can take time to tighten up. I would also recommend some natural supplementation as discussed in this article.

      • Maria

        Τhanks!Apparently, I decided to speak engrish today, so I don’t think I made sense. Let me try again: First of all, I gained 80 pounds in less than 10 months and I kept them on for 3 years. I was always afraid that because I gained the weight in a relatively short time, after losing it, I’d have a lot of loose skin. But I weigh 154 lbs now (I’m 5.6”) and I have less jiggle than I do muscle mass but I don’t seem to have loose skin. I can pinch less than 1 inch in my arms and inner thighs and that’s it. My 21-year-old brother who is a cyclist and who never gained an extra pound in his life can do that, too.
        I had gotten the impression that subcutaneous fat
        appears jiggly because it adjusts to the loose skin. Does that make
        sense? Now I’m wondering if it’s the other way around and the skin adjusts to the fat? But if that is true shouldn’t, say, someone who weighs as much as I do but never lost a lot of weight look as jiggly as I do? And if my previous assumption is true, then where the hell is all the excess skin I keep dreading? 😛

        • Michael Matthews

          Ahhh okay cool, that’s even better, haha. Good skin genetics! 🙂

          Yes skin expands and shrinks in relation to the amount of fat you hold on your body, and a lot of sub-q fat definitely has the “jiggly” appearance.

          Fortunately sub-q fat is relatively easy to lose, so that’s all you need to do–keep getting leaner.

          Once you get to the 20% range, you’ll really know what’s what with your physique in terms of loose skin vs. body fat…

  • Abdullah

    Hi! I’m a 14 year old guy, with a pretty good body type. (Wide, tall, healthy, strong and gain muscles in a good amount of time). But my problem is im overweight. Im going to a gym everyday/every other day starting from sunday, and ive been thinking as soon as I start, im going to follow an all smoothie meal replacement diet. Or u could call it a “go green go”, which
    Is basically me living on nothing other than vegetable/fruit diet smoothie, and 8 glasses of water a day. But I have no recipes! What can I use as a non-fattening smoothie for this diet? And how many glasses of the smoothie can I have a day? Thanks!

    • Michael Matthews

      Hey! Hmm I wouldn’t recommend this unless you are VERY overweight. Instead, I would recommend a mild calorie restriction as discussed here:

      https://www.muscleforlife.com /build-muscle-lose-fat/

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  • help!

    ok, I’m having the same problem. Skin on my thighs, especially, is forming ‘pools’ above my knees. I’m not getting the ‘get down to 10% body fat’ advise, tho. If I could get down to 10% body fat, I wouldn’t have been up to 250# to start with! I’m down to 197 now, doing nutrisystem, over the last 8 months. The sagging skin/fat JUST began to form/become noticable in the last few days. Any advice? I’m 55, and after 50 years of dieting, I assure you, 10% body fat isn’t an option.

    • Michael Matthews

      Great job on your weight loss so far.

      Do you know your approximate body fat percentage now? What about getting to 15% as a goal?

  • garyukuleleca

    I lost over 50 lbs doing Insanity and now I am doing Focus T25. I can feel my core getting firmer but I still have this loose flabby part of my belly just above my waist. It feels like loose skin and some fat. You recommend weight training…what sort of weight exercises should I be doing to get rid of this last irritating little roll? Thanks for your help.

  • JimJam

    Hey, thanks so much for this article! I’ve been working real hard for the last year, and I’ve lost 85 pounds, from 285lbs to 200lbs, just by changing my diet to vegan (~30% raw, no preprocessed foods). I typically consume about 1800 calories daily, and drink anywhere from a half gallon to a full gallon of water. And like, 200,000 cups of black coffee.
    And also by working ~70 hours a week.

    But until recently(roughly 4 months ago), I hadn’t added a gym routine. Now, I do an hour of cardio 3-4 times a week and some relatively light lifting.

    Obviously, since I went so long without an actual workout plan, I have some sagging issues. Which sucks. But, I’m assuming the issues come from excess subcutaneous fat. What vitamin supplements would you suggest to increase elasticity in my skin? I started out being a nutritional vegan, but the culture convinced me. And now I don’t want to consume any animal products at all.

    • Michael Matthews

      Wow great job! That rocks. Lol on the coffee intake.

      Hmm building some muscle and reducing body fat will go far in improving the skin issue. The only supplements I know that have some science behind them for skin elasticity are those I recommend in this post.

    • liz

      Great job!!! I was reading ur post and saw how much water u drink! I have an amazing product that helps with loose skin and it really does work.. I would love to chat with u about ur options. . here is my site and email feel free to message me with any questions

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  • John Stack IV

    I lost 100lbs. four years ago exercising daily and eating healthily-I still do both. But the excess skin, not fat remains, and I don’t want surgery but I want it gone. Any suggestions?

    • Michael Matthews

      Wow great job! If you’re around the 10% range and running into loose skin issues, unfortunately I don’t know of any other strategies other than what I’ve outlined here…

      • John Stack IV

        Thanks all the same-had to ask.

        • Michael Matthews

          Totally understand.

  • Carmen Wolfe

    This was such a huge help and makes things so much clearer! I’ve lost 114 pounds since May ’12. I have 35 lbs to go. My main exercise during this entire time has been kickboxing with a heavy bag for an hour at UFC gyms. Last check about a month ago I was 35 percent body fat. I started to 51 percent. I started to stress about the loose skin, but thank you for helping me realize that there is still fat in my thighs and arms and hips. This stops me from stressing about what I thought was skin and focusing on building the muscle I believe I lost by incorporating a weight training regimen I started last week. I refuse to dwell on the fact that I should have been doing weights throughout, ugh! I knew I should have, but I was just so happy with the weight coming off and forgot about retaining and building muscle. Thank you!

    • Michael Matthews

      Awesome, I’m really glad to hear it!

      Wow great job on your weight loss. That rocks.

      Yes let’s focus on reaching your target body fat percentage and you could utilize some of the strategies in this article to mitigate the loose skin issue.

      Now is a great time to add in weights actually. It may have been too much before…

      • Carmen Wolfe

        Okay. Thanks so much!

        • Michael Matthews


  • kk

    Hi, I’m an 11 year old kid and have lost 23 lbs in 4 months. and am 5 ft 1 inches tall. So now I’m 104 lbs and 5 ft 1 in. I am quite happy with my current weight. Ana although I weigh more than most of the kids in my grade, it is because I am built big and have big bones. 9% of my body is fat and 49% of my body is muscle. But, in my lower abdomen, after my weight loss, I have a little bit of loose skin that just looks like fat, it makes me look like I have a big gut. Do you have any tips to get rid of this other than just eating healthy, such as specific exercises. I can’t work with high weights as it would mess up my growth. I do regret crash-dieting when I was actually attempting to lose weight. I am injured right now in my knee with a condition called Osteochondritis Dissecans, so I can’t do any activities that involve running, jumping, twisting or turning. I am a tennis player so this has really affected my physical habits as I used to play 6-7 days a week for at least 3-4 hrs a day and was EXTREMELY active and would play 6-7 hrs a day in the summer. So do you have any exercises for me that would get rid of this very annoying loose skin?
    Thanks so much!!!

    • Michael Matthews

      Wow great job on the weight loss!

      Fortunately I think you’ll grow out of the loose skin, so you don’t have to do anything special at the moment. Just focus on getting healed up so you can get active again, and as you grow, the loose skin should become less noticeable.

      And ultimately if it’s still an issue when you’re older, you can address it with a proper fat loss diet. I wouldn’t do this now though because you don’t want to restrict calories at your age (it can mess with body development).

  • Susan

    Do you know of a good gelatin product for vegetarians/vegans? Thanks!

    • Michael Matthews

      I don’t, sorry. 🙁

      • VeganVita

        I don’t know for sure, but I’ve heard fruit pecin supplements can be comparable.

        • veganvita


        • Michael Matthews

          I’m not familiar with that but thanks for sharing.

  • mmm..

    Hi mike..I lost 30 kg past few years I was 100 and now im 70 but depressing enough my fat percentage is 30..I have extra skin in my arms and my breasts that im thinking about plastic surgery could you tell me wht to do..im exercising with weight lifting now hoping that will tight my skin a bit 🙁

    • Michael Matthews

      Wow great job! Really impressive.

      First I would recommend lifting and getting your body fat to the 10% range and then let’s see how your body is looking…

  • John

    This is one thing that slighly worries me. My backside looks quite wrinkly and I’m worried I will end up with fold of losse skin/soft fat instead of a flat stomach. What are the best exercises for glutes/abs to build more muscle in those areas.

    • Michael Matthews

      Cable crunches, hanging leg raises, lying leg raises, capt’s chair leg raises, and air bikes are awesome for the core.

  • Keith Kevin

    so, i’m 20 year old man. i’ve been working out for almost 2 years now, i used to be around 105kg, now i weight around 75kg, i’ve lost most of my weight throe diet and cardio exercise ( the program insanity) it wasn’t until august last year that i started going to the gym to do strength training, i’m about 174 cm(5 feet 8.5 inch) tall, waist measurement is 89cm (35 inch). i’ve used a website to calculate my body fat percentage, i have 19% fat. (not sure if it’s correct or not but they had picture to compare yourself with) so i think it’s quite accurate. now what do you suggest me to do so i could lose my abdominal weight and tighten my skin, what should i eat, which supplement could help me, and what type of exercise could help me out, i’ve been reading your article and found it very useful, thought i would ask you for some advise, thank you in advance for your time.

    • Michael Matthews

      Great job on your gains so far!

      Let’s have you cut down to the 10% range as step one. Check this out:

      https://www.muscleforlife.com /the-best-way-to-gain-muscle-not-fat/

  • tami jo

    I have lost approximately 40 labs due to illness, although happy to have lost the weight, I have lost my rear end and breasts, also arms/legs are wrinkly and ugly, what can I do to help remedy this?

  • Emily

    A great way to enhance your results from exercise is to try products from it works ! Amazing products that reduce saggy skin, stretch marks and cellulite. Shoot me an email for more info on all of our products ! [email protected]

  • Bosco111

    How about the “gizzard” under my chin? Any solutions. I don’t think that I can build a lot of muscle there…

    • Michael Matthews

      Haha good question. What is your overall body fat percentage?

      • Lean Mean Bean

        Thanks for a great article! I’d like to jump in on Bosco111’s “gizzard” question. I’m a 34yo woman, 5’8″. I’ve lost 90 lbs over the past year, but luckily don’t have much to complain about in terms of loose skin (my regimen included resistance training and proved to be effective), except the worrisome area under my chin. Overall bf 30% atm so I know I still have a long way to go, but thought I’d rather ask now than start dealing with it too late. Any thoughts?

        • Michael Matthews


          Great job on your weight loss.

          Honestly I don’t know of anything else beyond what’s in this article as it seems like genetics plays a role. I’ve come across people that did nothing special to prevent loose skin yet had NONE after significant weight loss and others that did everything possible and had quite a bit.

  • dwara

    HEY!this is by far the best article i have ever read ….ive lost around 18kg over the past 4 years along with some hard muscle building regime training for body part isolation….but i seriously lack the visual devlopment of abs though i can feel the formation of abdominal muscles …all of this cuz of the loose skin issue…body fat -25%,weight-77kg,height-182cms…..MY TRAINERS have given up hope ,can you please help

    • Michael Matthews

      Thanks and wow, great job! That’s impressive.

      Let’s first focus on bringing your body fat percentage down as discussed in the article. What do you think?

  • missmarine

    Do you have an idea of how long it could take until I would notice a difference in my skin tightening from taking
    the beef gelatin?

    • Michael Matthews

      No, sorry. I’m just going off the research available but I haven’t had a loose skin issue personally so I’ve not used it.

  • Sarah

    Hey! I’m 53kgs now. And I was 95 kgs before. I have a lot of lose skin on my belly and arms. Please tell me how to get rid of this. I’m 5ft and 3 inches tall. 26 yrs old. I’m a female.

    • Michael Matthews

      Wow great job! Do you know your body fat percentage? Did you read the article?

  • sevalle

    Hello…great article…I’m just curious if you would do something different for the eating part for a diabetic considering how if we fast before working out it can be really bad for our blood sugars…also do you have suggestions for pre and post workout meals that don’t need supplements? Currently after working out I do a juicing… (kale, cucumber, celery, apples and lemon). Thanks…really loved the article

  • bharath

    hi my name is bharath!
    i was like 97 kgs and after a strict diet and cardio i managed to lose about 32 kilos in 6 months…now i am left with a loose sagging skin around by stomach…really ugly to lift up the tshirt!!!
    please help me out with this!!!

    • Michael Matthews

      Wow amazing job! Did you read the article and try the strategies?

  • Aslam Naz

    I have lost 55 kg and left with loose skin. I have a tummy tuck 5 months ago and started working out! I dont want to get more surgeries! i think my body fat is 25 percent i just estimated roughly! wht is the best exercise to do?

  • Tom

    thanks so much for this article really appreciate it . I have lost almost 40 Kg of my weight now I have loose skin more concentrated in the lower abdomen , My body fat is 28 my muscle index is about 11 kindly any advise for me to have a flat belly (not six bags hhhhh) and which type of exercise will help most

  • MidwestGal

    Thank you for this article. I have been under the assumption my loose skin would always be there. Mine is tummy area and is mostly due to the weight gained during pregnancy. I’m 40 and around 24/25% BF (where I have been for many years being “skinny fat”) and I have recently started working on dropping that to just under 20% and I will see if this solves my problem.

    • Michael Matthews


      Great job. let me know how it goes!

  • Micah

    Hi so i was wondering if after have 3 kids its hopeless to have a 6 pack..with this last pregnancy i have lost 63 lbs.. this has been over a 2 1/2 year time span.. i know i still have some of that stubborn fat that isn’t coming off.. i run 4 miles 3 days a week on my off days i run 2 and do 30 to 40 min of resistance and 20 min of core work.. then i do a longer run on the weekends.. i just dont see how the stubborn fat isn’t coming off.. my bmi is 23.3…im not on any crazy diets just try to do good proteins and carbs and whole grains ect.. Thanks!

    • Michael Matthews

      Good question! Honestly genetics will determine a lot of this.

      Do you know your body fat%?

  • Alexis

    Hello, thanks for your efforts, this article helped a lot. I would appreciate if you helped me deal with this problem I have. I’m 19 years old now. When I was younger I was overweight, I weighed 145 pounds when I was 13/14. However, I got my tonsils out got sick and over some time I lost wight. I became 118. After this weight-loss experience, the skin in my whole body lost its usual color, it turned from pale/rosy to yellowish/light tan. My body kind of lost its tight, full feel, it became soft, especially the skin in my face became soft too. I felt like everything in my body is kind of sagging and not tight, like my face cheeks, breasts and butt. Its like I lost that “being Young thing” about my skin. I was thinking maybe I lost to much fat or lost muscle. HOWEVER, I didn’t do anything about this problem for like 4 years, now I’m 19 and would like to do something about it. I’m planning in getting married in about 2 and I would like to fix this problem until then, because it is really causing me issues in my esteem.

    I am skinny now weighting about 125, I’m 19 years old and 5″4. I’m planning in getting that youthful/young skin that I had, and should have at this age. What are your advice and strategy for battling this issue. I really want the color of my skin back and its tightness!!!! Whats the point of being skinny without that young feel of my skin.

    • Michael Matthews


      I think you’re in a great place to start weightlifting and build some muscle. That will give you the shape you want!

      What do you think?

      • Alexis

        Thank you very much for taking the time to reply 🙂
        What you said is true, building muscle to fill the skins would be a great idea.

        Do you think getting a elliptical and increasing its resistance and exercising in it would be a good idea next to weightlifting.

        • Michael Matthews


          Sure, that’s a good way to get cardio in.

  • Clara57

    Michael, this is the first article that made sense to me. I’m 57 and in
    the past 3 yrs I have lost 70 lbs, people don’t understand that now i
    look worse in some cases because I giggle (thought it was loose skin but
    after reading your article I understand it isn’t).

    Can you tell
    me what I need to do now, I do have to lose another 30 lbs and I don’t
    like aerobics prefer using weights. Not sure why.Clara

  • Clara57

    Thank you for your reply, I just signed up with a trainer today to show me what weights I need to use since i do not like aerobics. My hope is I’ll tighten up my skin and lose the last 30 lbs.
    More articles about this would be great.

  • Ravenzfire

    Hey Mike, come across the site recently looking for answers on just this subject, great job on putting all this together! Quick backstory, I started working with a trainer back in August and have dropped about 50 lbs. Currently doing a pretty solid weight routine with my trainer 3 days a week and then 2 days of lifting on my own with some cardio spaced through the week. I’m fluctuating between 11.5 and 12.5 percent body fat according to a bioelectrical scale. I haven’t measured with calipers although I’m going to try that and see if I can get a more accurate measurement. The problem I seem to be having now is there is a loose deposit of skin and I’m guessing fat on my lower abs and some on my lower back that just won’t seem to go away. It just hangs off me whenever I bend over and it’s been frustrating me for the last few months as I just can’t seem to shed it. I’ve kind of plateaued with my weight loss as well at right around 200 lbs so just looking for some advice on what you think my next steps should be to shed this. Do I basically just keep up with my current routine and just give it time? Thanks!

    • Michael Matthews


      Great job on the weight loss so far.

      The first thing is to compare your current food intake against this:


      Are you eating too much?

      • Ravenzfire

        Yeah, I think that is probably the issue. After calculating the amount I’m burning from the article you linked it looks like I probably need to cut 500-700 calories to hit that 20% deficit. I’ll edit my meal plan and give that a try and see what happens. Thanks for the info!

        • Michael Matthews

          Great LMK!

  • Lori

    Hi, I have lost 56 lbs in the past 8 months – I have a personal trainer and do a “bootcamp” workout 3X week for 45 minutes. I also have recently started playing soccer. I am 52 years old and have thyroid issues. I am toned everywhere but my stomach and I cannot seem to lose the last 13 lbs and tone my stomach. My bodyfat % is 24 at the moment and I cannot seem to achieve the 15% which I desire. Any suggestions

  • portiia

    I found out about six months ago that I am going through menopause and probably have been for a about two years..I just turned 45. I have always been slimmer but toned and have been going to the gym for over twenty years. Over the past year I lost alot of weight and literally lost my chest, hips and butt…worse of all is my butt which now has saggy skin and can’t stand it! I also did three months of aggressive hot yoga and am not sure if this contributed to it? I am increasing my protein and trying to do lots of squats but my legs get larger and I look like a pear since I am like a board on my upper and get larger to my legs so I get discouraged and stop. I am 5’8, 120 lbs and around 10% body fat…my inner butt has also lost muscle and can’t seem to build it..please help

    • Michael Matthews

      Arg yeah the hormonal changes associated with MP can be a real bitch. Have you had your hormones checked? Many times T just CRASHES…

  • Maymay Smith

    When I was 15/16 I was a size 18/20, I lost weight and I have been a uk size 12 for 6 years, but I have terrible loose skin at the top of my legs on the inside and a pouch belly. I wish someone could help me.

    • Michael Matthews

      Did you read the article? Have you tried the strategies yet?

  • Johnny

    hey Mike, great article!!

    I’m 6ft and weigh 182lbs now . i lost about 77lbs about 5 years ago and started working out about 4 months ago. I have some loose skin and according to my calculations about 18% of BF.

    I work out 3 times a week (high reps and i try to lift as mush as possible) and eat 2000 Kcal rather than 2500 kcal (what i should be eating according to my calculations).

    Up to now i was trying to build muscles to fill in the loose skin thinking that the fat will go on its own.
    Do you think i should concentrate on losing fat instead of trying to become bigger ? am i doing everything right ?

    • Michael Matthews

      Thanks! Great job on your weight loss.

      I would focus on getting to the 10% range as the first priority and then see where your body is at.

  • Rhl Bera

    Hi ! i m 20 yrs old! last yr i lost 30 kgs in 3 months with excessive cardio !! but den came loose skin …..i regularly do hit d gym ,focus on weight training n abs workout but d loose skin isnt goin of !! currently my %fat is 13 n weight is 70kgs !!! PLz helpppp……..

    • Michael Matthews

      Hi! Hmm if you’re 70 kg your body fat percentage is NOT 13. Check this out:


      • Rhl Bera

        Sorry its 16% according to the US navy method !!

        • Michael Matthews

          That can be really inaccurate. How doe sit compare to the pictures in the above article?

          • Rhl Bera

            In d picture it relates to me sumwhere between 16-19% !

      • Rhl Bera

        Ohh ya I checked, it’s coming out to be 16% !!

  • Tim

    This helped a lot!
    I am a 17 yo male, 5’11..

    From august 2012 to May 2013 I lost 120 pounds, and since may ’13 I am down another 15 to 170.

    Like u said, everywhere is lean except my stomach, lower back and upper thighs… The stubborn areas. There is quite a bit of stubborn fat left on my stomach .. When I grip it all, it looks 10-15 lbs worth. On my back and thighs id say another 5 lbs altogether.

    I was considering receiving over $20k of plastic surgery because of what everyone was telling me to be loose skin.. but now I’m sure it’s NOT. Because when I squeeze a skin fold, it’s not soft and transparent but instead an inch (or give or take a half) thick.

    I am buying calipers ASAP, but I’m guessing I’m going to be in the mid-upper twenties BF%..

    My first goal? 18% by September, then 9% by next summer.
    What exercises / regimen would you recommend as best to achieve this?

    • Michael Matthews


      I like your goals. Once you’re down to the 9-10% range, you’ll know if you need surgery or not.

      You should get on my Bigger Leaner Stronger program:


      • Tim

        Will definitely be taking a look at this program!
        You have quite a few books. Which others would you consider to be best for my situation? I want to be a completely different person by next year!

        • Michael Matthews

          Thanks! I would recommend Muscle Myths next–it addresses a lot of things I didn’t want to just “throw into” BLS.

  • Anna Downunder

    I’ve lost over 90 pounds and have about 50 to go … but at 50 years old I worry trying to get my body fat percentage as low as you suggest would leave me looking too gaunt and just plain old. I’ve seen it in other women who have and they tend to look much older. But I do worry about having the loose skin issue. I run but haven’t tried lifting weights. Other than that, any specific advice for women my age?

  • sarah

    Iv lost 8 and a half stone, the skin isn’t as bad as if seen on others but I’ll a bit loose and wrinkled on my belly, any tips to tightening just that part? It is the lower part of my belly

    • Michael Matthews

      Great job! You’ll want to just focus on continuing to reduce your body fat %…

  • I often hear from others the hardship with getting rid of excess fat after weight loss. I think you make some good points about needing to build muscle in order to get rid of this “stubborn” fat.

    What are your opinions on the use of thermogenics to help with this process? I know they are a controversial supplement due to the prior affiliations with ephedra. But, I think some thermogenics, like the ones listed here (www.thesupplementality.com/best-thermogenic/) are effective and safe to use. Thanks for your thoughts!

  • Sly

    Hey Mike, spot on with the article, I did just what you talk about which was I went on a massive weight loss regime, I basically declared war on far and went from 25% body fat to 9% in the space of 1.5 years, some weeks I was losing about 6 lbs and loving it. Well I did a 7 days split Cardio, biking and yet more Cardio/Plyo with very little weight lifting oh and not to mention a strict diet and other supps to aid fat loss so I lost quite a bit of muscle and no to mention strength (1900 calories diet 50/30/20 (PCF) )

    Well I learned the hard way so I now lift and have done for about a year now, I’d say I was in good shape but can’t shift the wretched lose skin 🙁

    Sorry for the long post but you can probably see my frustration

    • Michael Matthews

      Thanks! Great job! That rocks. In some cases the skin remains but I’m sure you’ve dramatically improved the overall appearance of the affected areas?

      • Sly

        Somewhat, I’ve tried Shea butter, coconut butt, cocoa butter and some other creams but nothing appears to work, I do eat copious amounts of broccoli and Green beans which I understand contain high amounts of Vit c but never really considered supplementing it so I might give it a try, I seem to recall reading that vit c can aid reduce water retention but I need to study it more I guess.

        • Michael Matthews

          Ah okay. In some cases the skin doesn’t return to its original look.

          I remember seeing a study that showed 1 gram of vit c per day helps reduce cortisol levels, which in turn would help ensure you don’t store too much water.

          • Sly

            Thanks Mike, I’ll be sure to pick some up.

          • Michael Matthews

            YW. Let me know how it goes.

          • Sly

            Hey Mike, as discussed I picked up Vitamin C and have just run out, I still have loose skin but it looks it may have improved, I’m also using creams and EVCO so we’ll just have to wait and see what happens, not sure I could ever get used to it but won’t go under the knife, my vanity has limits.

          • Michael Matthews

            That’s great! Keep it up and let me know!

  • Talha

    Hey Mike, I find the article great but the problem is I don’t want to have these supplements. I heard eating protien rich foods and weight lifting as you said can help recover. Here’s my story, because I was very fat (around 105 kgs) I thought of losing weight and within 3 months I lost around 30-35kg which is huge. And because this was so quick i am now suffering from loose skin and bad stomach(suffered now this is ok) Please help me in finding a solution to recover I heard it takes two years but now its been only nearly an year after my weight lost and still some change in skin. Thanks.

    • Michael Matthews

      Thanks! Yes lifting will help and you can get gelatin by eating beef products (to some degree at least).

      Do you know your current body fat%?

  • StephOz17

    Hi, I’m Steph, I’m just about to start my journey to my ideal figure and I’m terrified of having loose skin. I’m 18 nearly 19 and I’ve been large most of my life. I plan on losing about 40kg. I already take Vitamin C supplements and varies others. So is it possible for my skin to go back to normal after weightloss with these steps as i dont want surgery to remove it?

    • Michael Matthews

      Hey! Great on your plan. Yes it’s very possible that you will be fine. Genetics do play a big role here.

  • Rodrigo

    HI, I lost weight but I feel like I have excess skin ,but I can’t tell if it’s just skin or fat? And what can I do to tighten my skin?

    • Michael Matthews

      Hey! Did you read the article?

  • Jacob Hoffman

    Hi Matt. I am finally deciding to try my best again at dieting. I got a good job to afford what I need to do. There are a few issues I am having.

    1) Hunger pangs. I get them all the time. Hourly. I can ignore it for even a whole day but they are persistent.

    2) I want to do this correctly. Eliminating damage to bones and cartilidge as much as possible and of course reduce concerns over excess skin.

    3) I find drinking 3 litres of water all at once… damn near impossible.

    I have been out of shape my whole life with very short period where I worked 13 hours a day on xenadrine when I was 20. Id never want to repeat that hell.

    I currently 340 pounds or at least I was last I checked. Went from a 56 inch waist to a 51 in a little over a month. Thats far more than I ever wanted to be.

    • Michael Matthews


      1. This is probably because you’re eating too little:


      2. The tips in this article will help in this regard.

      3. You don’t have to drink it all at once. Drink it over the course of the day.

      Hope this helps! Talk soon!

  • kcm

    I am currently losing weight (lost about 12 kilograms and still have 10 more to go) and I feel the skin starting to get looser. What can I do to stop that from becoming an issue during the rest of my weight loss

    • Michael Matthews

      Great job! Did you read this article?

  • Jessica

    Hi Mike!

    Thank you for posting this article!

    I have lost 60 pounds in the last four months since starting a diet from my nutritionist. I am starting to panic about loose skin (I have been heavy my entire life…ugh) I have quite a bit more to go and I have become a bit nervous about the loose, wrinkly skin I am seeing, Yuck! Who wants to work for months and still not like what they see in the mirror?!?

    This article almost makes me feel a little better! I started a workout routine at my local gym that includes cardio, weight training and swimming and I am hoping this will get the results I am after! I am working really hard on getting my body fat percentage to keep decreasing but it’s still over 35%, I believe. I haven’t checked in a couple of weeks. I know I need to be patient…it has only been 4 months.

    Thank you! After reading this, I will just patiently plug away and do my best!

    I am so appreciative of people like you who post helpful articles! Thank you!

    Jessica in California

    • Michael Matthews

      My pleasure! Great job on the weight loss. I totally understand. You’re doing everything right so let’s get your body fat percentage down to the 20% range and stay there for a bit and see how the skin is looking.

      Keep up the good work and keep me posted!

      • Jessica

        I sure will! For now I will just work my buns off…literally. :P. Haha!

        Thank you!

        • Michael Matthews

          Haha nice! YW

  • Ruben

    Hello, I am a 52 year old guy that has lost 70# and still working at losing another 30 or so #s. My concern is whether my skin will eventually tighten up? My issue is that I have stretch marks on most of my torso and I wonder If that will make toning up even more difficult? Is there anything that I can do to reduce the stretch marks tighten my skin?

    • Michael Matthews

      Great job! It may or may not. Genetics DOES play a role here. Have you tried the strategies in this article?

  • corey

    After losing 60 lbs when i was about 14 years old by diet, cardio, and strength training a few days a week, i was still left with a skinny-fat body and a lot of loose skin. I’ve tried everything to change that and nothing has worked. But reading this article surprised me because it’s something I’ve never heard of or tried before and sounds interesting! I can’t wait to try it, with all of the supplements being a last resort if all fails but thank you for the motivation

    • Michael Matthews

      Thanks for sharing! Let me know how it goes!

  • Shar

    TY I’m a 58 yo female trying to loose excess fat caused by a drug I was taking. This article is awesome! I now know that I don’t have to live with excess skin fat and flab. Thank you, Thank you, Thank you!

    • Michael Matthews

      Thanks! Let me know how it goes!

  • Acquilla Cranshaw

    Hi, I have had a difficult weight loss journey. I had kids young at 17 and 19 and after my last one I was tipping the scales at 230. I was hyperthyroid at the time so starvation and my hyperthroid helped me get down to 160 in 3 months. I kept it off for 6 years and than I became hypothyroid and went through a bad breakup; by the time I was 30, I was back to 230. I have been dieting and exercising for the last year, and I am down to 185. If I eat more than 500 calories I wont lose anything, and if I eat more than 1000 calories, I gain weight quickly. I am doing resistance training and cardio. Weight lifting is difficult for me due to over 50% nerve damage in my right arm, that arm has very little fat though, the left has alot. Is there anymore I can be doing? I am soo fustrated and hungry.

    • Michael Matthews


  • Diana Lili M.

    Thank you for this article. This is exactly what I needed. First time I learn about subcutaneous fat. I’m happy there is hope in weight training!

    • Michael Matthews

      Thanks! Let me know how it goes!

  • Willo Conner

    Thanks for this article @michael_matthews:disqus. I have lost about 40 lbs and now I’m using a cream to tighten my tighten my skin. The product is really effective. http://bit.ly/1yfwXc3

  • Beth

    Wow – so glad I found this. Due to some emotional trama, I lost over 70 pounds in about 4 months. That was almost 2 years ago. A trainer was suggested to help my body recover and rebuild. It’s done wonders – except for the extra skin (fat) above my belly button. I’m wondering if the suggestions above would work. I know I have a six pack under there somewhere…..

    • Michael Matthews

      Great job on what you’ve done so far! Let me know how it goes…

  • Tom

    I have lost 145lbs after having weight loss surgery. I went down from 285 to 140 and have balanced out at 144-146. I have a lot of loose skin in my Stomach area as well as thighs and minimal arms. I haven’t tried working out as reading online has discouraged me from attempting something impossible. Is there anyway to loose the skin other than surgery?

    • Michael Matthews

      Great job! I would recommend getting a bit leaner to see how the “final” look is. Let’s try to get you down to around 10%. What do you think?

  • Novajune

    I appreciate this article. I’ve lost 114 lbs with diet and exercise. I’m dealing with extra skin on my stomach and my thighs. I really don’t want to have any surgery but I definitely want to get the extra off. Thanks for more options!

    • Michael Matthews

      Thanks! Wow great job! Let me know how it goes from here!

  • Mahmoud Dola

    my fat percentage is 7.3% and ihave loose skin.please tell me what i should do ?!

  • Linda D.

    Instead of going to Amazon.com for the NOW supplements, I go directly to NOW Foods retail division – Fruitful Yealds. 800-486-5552. They give you about 30% off retail price, and free shipping if your order is above a specified $ amount or during special promotions. Linda D.

  • Clarence

    I have dropped more than 150 pounds, went from nearly 40% body fat down to 13% body fat. I do a mixture of cardio and weight lifting and body weight workouts. My concern isn’t my loose skin, which I do have some of, but, not a great deal, and I’m pretty sure will tighten up. My stubborn fat is in my love handles, for which are 37 inches to a waist that continues to shrink and is at 31. The disproportionate sizing is the one thing that annoys me. Though I know I should be celebrating that I got it down from 49 inches and a 46 inch waist, the space between the love handles and the waist had always been fairly moderate, now it’s quite big and seems to be getting bigger.

    • Michael Matthews
      • Clarence

        Excellent article, thanks. I’m definitely going to use that info.

        I read from Lyle McDonald that a man shouldn’t start concerning themselves with stubborn fat until their below 10% body fat. What’s your thoughts on that?

        • Michael Matthews

          YW. Great LMK how it goes.

          That’s correct. You won’t be losing much of it until that point anyway.

  • Talia

    Hello Mike! Thank you for the plethora of information. I find that after three children, I am left with loose skin. I am naturally thin, a size 0. With each pregnancy, I gain over 90lbs which my doctors and I cannot understand, then after delivery loose it all quickly without exercise, which is even more perplexing. I had hernia surgery and my surgeon, who specializes in bariatrics, says I don’t need surgery and in time my skin will tighten. Well, this time I have more loose skin than with my other two pregnancies. My body fat % is 12 and my BMI is 21. I am 5’4 123pounds, with a tiny waist and normal hip size. What can I do?

    • Michael Matthews

      Hey! You look freaking awesome. And after 3 kids too! I’m seriously impressed.

      You definitely don’t need to get leaner. You could try the supplements for a bottle and see if they help? It looks like patience is going to be it ultimately. 🙁

      • Talia

        Thank you! I actually had four kids but one passed away a few hours after birth. I took that picture about six months ago and my stomach is flat as a board. I just need to know what supplements to take to bulk up and turn my slim stomach into muscle in order to tighten it up and loose some of the loose skin. Do you think the ones mentioned in this article would do the job? In the past, the loose skin would clear up about 95% by the time my child turned 2 but this time I’m a little more paranoid (it has been 14months since I had him). I want to try all I can before I pay big bucks to get the extra skin excised.

        I read another article of your about cutting calories and fast weight loss. In it, you mentioned that some people benefit by eating high Carb diets. I tend to eat alot of carbs and burn fat quickly. Can I benefit and gain muscle from high carbs, increased protein, and quick high impact exercises? Some say that too much cardio works against muscle building, and as you can see, if I get that slim without workout, excessive workout would most likely leave me as nothing but skin and bones. My body type is naturally athletic to slim. Most people don’t believe that I don’t work out, especially when they have seen me peak around 215+lbs while pregnant.

        • Michael Matthews

          Wow I’m very sorry to hear that. I can’t imagine how terrible that must have been.

          Oh okay cool. Hmm the supps COULD help but honestly I think patience and training your core will be it, really.

          You may be able to build muscle and lose fat, but that depends on your current level of conditioning and what you end up doing.

          Based on your body, I think you would kill it if you just focused on a simple weightlifting program that has you squatting, deadlifting, bench & military pressing, etc. What do you think?

          • Talia

            Yes, it was hard but God got me through it. †

            That sounds like an exceptional plan. I would’ve never thought to incorporate dead lifting or the military press. I would’ve probably done sit ups and push ups instead, but your proposed plan supersedes my own. Heavyweights do it and their cores are riiiiippppppppeeeed!

          • Michael Matthews

            Amen. 🙂

            Haha exactly! Let me know how it goes.

          • Talia

            I sure will. I may even do a workout video

          • Michael Matthews

            Haha sounds good! 🙂

    • Dana

      i have an easy solution for you Talia! Its all natural and can Tighten Tone and Firm your skin in as little as 45 minutes!! Go to Danawraps.myitworks.com to check it out! They are called ultimate body applicators and have done wonders for people with loose skin!

  • Nathan

    Hi, I’m 17 and I want to lose about 55 lbs. My body fat percentage is around 20%. I do have stretch marks on my stomach. Do you think I’ll get loose skin?

    PS Great article! Loved it!

  • workingout

    Hi, I made the mistake of having liposuction on my abdomen, flanks and thighs 2 months ago. I only went down by 2lbs (was 125 and and now 123 and I am 5’3″) but I am 44 and have had 2 kids. Now I have this loose skin, especially on my tummy. I can pinch about an inch above my belly button and about an inch below my belly button. In addition, I already had some dimpling and ripples in my legs which now look worse. I wish I had never had this surgery. In your experience, do I have any chance of tightening up this skin? And exactly how much of the supplements and when should I take them? What would be the recommended schedule for someone like me? I have running 3-5 times a week about 4 miles each time and doing Cardio Barre classes. I eat pretty healthy and about 1200 calories a day. Please let me know if there is any hope for me.

    • Michael Matthews

      Arg I’m sorry to hear that. That said, if you follow the tips in this article it can definitely help. The exercise and reducing body fat % are more important than the supps.

  • Ashley

    Hi Mike,

    Thanks for these tips. Over the past year, I’ve lost about 75 lbs, and I eat extremely clean. I am at about 10% body fat currently, and I weigh 92 lbs, but I’m also only 5’0″. I’m struggling with toning my gluteal fold where my glutes and hamstring meet. I have a strict strength training regimen where I lift heavy three times a week with walkin lunges, deadlifts, squats, etc. I also do plenty of toning exercises such as hamstring curls, bridges, I take barre classes to lift and tone, etc. I can’t seem to get rid of the wrinkles underneath my glutes. I’ve been at this for about three or four months now; any suggestions? Thanks!

    • Michael Matthews

      Great job on that! That rocks. It sounds like you’re doing everything right. It may just take time to get to where you want it…

  • Rahul

    Hello, I am a 40 years old male from Mumbai India.I used to weigh about 309 pounds and am now down to about 187 pounds. My height is a 181 cms. I have lost about 120 pounds over a 2 year period mainly with cardio and diet control. During the period of my weight loss I never did any weight training. As a result I have a massive amount of loose skin on my belly and sides (love handles). After achieving weight loss I have been doing weight training thrice a week for the last one and a half years with professional trainers but this has not yielded any positive results in terms of losing the excessive loose skin. Twice a week I continue to do cardio (mainly jogging). When I last checked my percentage body fat was 21.70% and BMI was 27.1 kg/m2. I am 100% vegetarian but have recently started having egg whites. Could you please recommend a plan.

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  • Jerri Denise Church

    What medical information do you have to support such a low body fat percentage for women? I was taught in Medical Specialist training in the Army that a woman of child bearing age needs at least 22 percent body fat.

    • Michael Matthews

      Good question. Just look around at fit/athletic women and you’ll regularly see 15-18%, depending on total lean body mass.

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  • SSBake

    Hi all…..thanks for the opportunity to join the discussion. I’m 58 and 5’6″….and have fought weight all my life. I’ve had some surgery that has changed the way I eat….in a good way. Over the past two years I have gradually lost almost 50 lbs. I’m stuck at about 180. I have large bones, but I would like to get to 160nev. I am wearing a size 12 right now…and it feels good….but I know I can better. My problem is that issues with my back prevent exercise with some weights. It was suggested that I work out in the pool to reduce the impact on my back. I’m also dealing with the loose fat…something I’ve never had a problem with as I’ve yo yo dieted. I have always been successful initially with Atkins type diets, but it never stayed off. This time I am forced to eat low fat and I cannot each fresh fruit…only cooked. Yes…I have the digestive track of an alien. Was is surprising is the fat that I’ve lost ….for the first time in my life is coming off my hips, butt, and thighs!! I know it has to do with changing the type of diet. I keep meals simple…no fast food….water and green tea and no artificial sweeteners at all…not even stevia. I use fresh butter and a tad of real sugar when needed…but not much. So a meal may be roasted potatoes, lean beef and green beans. Sorry about the life history!
    !) question…how do I find out body fat %
    2) any water weight exercises you can recommend?
    3) loose skin everywhere….I’m start vit C and will get the gel tabs ASAP…..Nouvel is too expensive but I would love to try it.
    Thanks for all the good info!

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  • John Bright

    I am a 52 year old man. I had weight loss surgery about 18 months ago. It was more for health than aesthetics. It cured my Diabetes. I am dealing with loose skin in the lower abdomen, obliques and lower back which is probably belly fat. What type of exercises should I do to build muscle to reduce it? I have receive many opinions and some contradict each other. I would like your opinion.

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  • josh patterson

    Hi, i am 29. I started loosing weight two years ago. I went from 325, down to 145. I am up to 155/160. bmi at 4.75%. I do have loose skin an rally mess’s with me. If I pull it up or if i am running you can see all my results. It makes me almost starve myself.I know that’s bad. If I am in a plank position it is uncomfortable. Do any one have any upside to this? Or am I looking at surgery?

  • judarl

    I couldnot find gelatin capsules in turkey . I found gelatin powder which is used in kitchen to make desserts. Does it work ?

    • Michael Matthews

      Hmm it may help.

      • judarl

        E441 Is it important for us ? And There is a big differences among normal jelatin powder prices so I’m worry about fake or useless. Some of them looks like white others yellow.

        Thank you replying so quickly. I appreciated.

        • judarl

          I’m sorry I guess E441 is just a code to show food categories.

        • Michael Matthews

          I’m not sure as I don’t have personal experience dealing with loose skin–I’m simply going off the research I could find.

      • judarl

        I have tried the jelatin powder now and the smell is disgusting. But I can handle it.

        By the way, jelatin is highly included in jelibons but it contains lots of sugar, which means It isn’t appriopiate for people doing bodybuilding like me.

        I will consume on empty stomach or after bb.

        • Michael Matthews

          Ah okay well let me know how it goes.

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  • Cali

    I am a plastic surgeon. loose skin after a massive skin loss is not amnable for any (no surgical treatment) yes you may tighten a bit of skin with laser or ultrasound liposuction but the true excess skin can only treated by removing it surgically. I am not happy seeing you giving advises about things you do know.
    I was a big fan till a I saw this article.

  • sian

    Hi, should the above supplements all be taken together or just one if then?

    • Michael Matthews

      You can take all together.

  • Mandi Kelly

    I started using Dermelastic Serum for two week, at first I thought this was
    going to be another Serum & Cream that was claiming to erase your stretch marks. To my surprise I started seeing results within a week; Revitol has
    reduced my stretch marks by 80%. I would highly recommend this product.

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  • Barb

    Best, most informative article I have ever seen on this subject. I wonder how many people get discouraged in their weight loss journey because they believe they have loose skin and that it will only get worse with continued fat loss?

    • Michael Matthews

      Thanks Barb! I really appreciate it. And yes, it happens often.

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  • Huda

    Hey i lost 50 pounds recently but i still have flabby arms cause of the loose skin. Will lifting dumbels help in getting slimmer arms ? Could you suggest some exeecises.

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  • saad aldossary

    hello Dear Michael,
    my name is saad, im 31 years old. i was around 297lb and now my wight is 176lb. i did a surgery to lost this wight and it was succeed. im so happy when i got this result. i did this surgery last April 2013. And now i have skin i can’t move it or lose it, it is so hard. can you help me with this situation? i really need a help please!

    Best regards

    • Michael Matthews

      Great job! Hmm how bad is it?

      • saad aldossary

        It is hard to explain how bad is it the totally of the skin in my body around %35-45 but isn’t in one part. Its in a different parts in my body

        • Michael Matthews

          Ah okay well unfortunately there aren’t any “quick fixes” and I haven’t been able to find anything reliable beyond what I’ve shared in this article.

  • skinny_mom

    Hi. I have lost a total of 80 lbs since I had my little girl and I’m lower than my target weight. Ask I’ve been doing lately is muscle building exercises, squats, a bunch of different ab work outs, some weighted. I just can’t seem to shake the really bad skin on my tummy and some sags over my hip ridges… getting so frustrated…help please

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  • mary osterman

    HELLO I’m 50 yes old and I have gastroparesis . I have never weighted more than 119 now I can’t eat a lot of foods because I can not digest them. I can loose 13 pounds in one week if my stomach acts up. It’s depressing to watch people eat and I cant. I love steak and vegetables plus fruit but I have a really hard time eatting. So now with a neck fusion which killed my stomach I have to drink boost 4 times a day and my poor little arms look skinny and my skin is just there. I need to find something to help my weight . I hate being so skinny and my weight is 105 and I’m 5’4. Please help me. I hate looking dead.

  • I”m 13 I know I’m too young but honestly it runs in my family the overweight process, so I want to loose all the extra skin and build muscle instead of it, so I really need help with what to do and what not to do appropriate for m age thanks!

    • Michael Matthews

      Hey man!

      At your age I would simply recommend being active and eating whole foods, guided by your natural hunger.

      Personally I would play sports but you could also do bodyweight training.

      Limit your intake of fast food, candy, junk food like TV dinners and such, and work your body, and you’ll do great.

      • thanks soo much for that tough the hardest is staying away from junk food and all that , thanks

        • Michael Matthews

          YW! Yeah I understand!

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  • mari klinger

    Ive lost 78 pounds body fat 23% whats the best thing for me to do to get rid of excess skin? Its not bad but annoying. Ive done lots of cardio and resistance training thus far and wondering if i just continue to do what ive been doing it will come around. I started on march 31 2014 and i would like to lose bout 9 more pounds so at 5’4 i would be 130 pounds? Thanks in advance for your help!

    • Michael Matthews

      Great job! That rocks.

      I would continue getting leaner and see how things shape up. Let’s get you to the 19-20% range and see…

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  • loose skin guy

    So basically the article says no its not loose skin it’s a little fat under the skin. No i clearly have loose f-ing skin. Now the question is how do u get rid of the loose skin that has NO fat under it!!

    • Michael Matthews

      If you’re lean and still have loose skin it may tighten up in time or surgery may be the only choice…

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  • Caitlin

    Hey Everyone! All of these comments are SO inspiring!

    If you are living with loose skin that you don’t want, email me now! It Works has an amazing wrap that can tighten, tone, and firm anywhere from the neck down in only 45 minutes!! I used to think it was too good to be true until I tried one myself!!

    Ask me how you can get a box of wraps(4 wraps) for $40 off retail! [email protected]


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  • Mimi

    I went from 221 to 133 pounds at 5’7″. I did it by eating less but not exercising (not really)…. What a big mistake! I have that same problem with what I think is skin. I now do a fit body boot camp every week day and run 3 Miles a day. I do some weights at the boot camp and a lot of strength training. I have seen some improvement in the past month, but I’m not sure if I agree that I should loose more fat then I already have. At 39 years old I think that the numbers given here are a bit low and perhaps not healthy for everyone. My body fat is 22.7%. I’d love to hear your response.

    • Michael Matthews

      Great job on the weight loss and that’s awesome you’re including exercise and strength training.

      You’re lean and if you like your current look, you can stay there. You can get leaner though and have no health issues. Many women like to maintain 18-20%.

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  • Jake

    It seems to me that you have no real answers other then to say ‘great job, do you know your BM %’

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  • Anis Liyana

    Just bought thinner leaner stronger on Amazon! Can’t wait for the book to arrive!=)

    • Michael Matthews

      Thank you! Let me know what you think!

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  • Michael Matthews

    Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:


    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

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  • Nicole

    Thank you for this information! I have been feeling so lost on what to do for excess skin. I dropped lots of weight the wrong way awhile back, and have unfortunately been dealing with a lot of hanging skin from my arms. I am so desperate for a solution that i looked into surgery, but decided against it. I am determined to put in the work and get results!

    • Michael Matthews

      Let me know how it goes Nicole!

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  • Jacob

    I read the article and it deals with weight loss after dieting. However, my concern is for the individuals the lose weight after stomach surgeries. My wife had a stomach surgery and went from 360 to 190 in under 15 months. She lost 40 pounds after the first month. She can only consume up to a half a cup of food per meal before her brain tells her she’s stuffed. After the weight loss, she is left with a lot of excess skin. This is a common problem after a stomach surgery for a lot of people including several extended family members that I have. How can she get the extra skin and body tone to come back to normal. Also, she is annoyed by the large amount of excess skin under her arms, chest, hips, but, legs and breasts. What can we do to avoid having it removed by plastic surgery? Also, what articles do you recommend for those with extra skin after stomach surgeries? My aunt lost 450 pounds with the help of her stomach surgery. She was left with a massive amount of extra skin that she has to hide with extra clothing.

    • Yes that’s very true. Sometimes it requires surgery but sometimes the skin tightens up in time as people exercise and eat well…

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  • Joey

    going for the loose skin

    I got the powder beef gelatin

    i have worked out before muscle is comin back fast , I just lost 15
    lbs or more from 160 to 142 I have need a little elasticity bak undr
    bell button? I also need a joint support I don’t have pain regularly but
    i’m not 31 anymore I’m 51

    ????? what can you advise I figure two
    teaspoons a day in my food is cool , all doctors did was give me Aleve
    500 mg a few days for that and that was it anti inflammatory , when i
    notice now no pain, so this looks like two birds with one stone my back hasn’t hurt anymore yet my foot seems to get numb they don’t find anything wrong with me sooo why not at least I’d get the little skin off if any thing

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  • Davide

    Hi Mike! This summer I was obese (82kg x 175cm) but I lost 17 kg and went back to normal.
    the problem is my bodyfat is still around 12% amand I have a bit of loose skin that won’t make my 6pack rise!

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  • Maegan Hunter

    Hi Michael, thank you so much for this article, I’m hoping I’ve finally found what I’ve been searching for to finally help fix this excess skin. and trust me, mine is excess. no fat left. so I’m on the hunt for skin tightening options while weight lifting. creams and lotions don’t help because the focus on the appearance of cellulite and the suppleness of wrinkled skin. mine is straight up, lost 82lbs, now weigh106, skinny as a rail and need to start lifting weights excess lol. So im loving the Beef Gellatin and Vitamin C options, they make the most since for my first shot at supplements, but I need to ask you, is it safe to take the Gellatin and the Vit C at the same time or should I try one then the other?

    • Great! I’m glad you liked the article!

      Yes you can take both at the same time.

      Let me know how it goes!

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  • Chase Smith

    I would say that after a few weeks I do see improvement in my abdominal
    area. I’ve tried a lot of creams offered on google and dermelastic serum one by far
    has been the best. Already on my second bottle.

  • Tom

    Hi there,
    I’m a 57 year old male. I lost weight involuntarily due to a change in my diet.
    I stopped eating GMO’s and now eat relatively healthy. I still have a good BMI.
    I lost 15 pounds I never wanted to loose, the result is saggy stomach/buttocks skin, plus some under my chin . This bothers me tremendously, the stomach skin only shows when I bend forward Picture # 2.
    The photograph below shows me before and after I lost the weight (2014 a little over a year and a half ago and now). I am slightly bending forward on picture
    # 2. As you can see, I did not need to loose any weight. I wouldn’t mind exercising, I have a Bowlex, I’m just afraid I loose more weight, I can’t have that happen. I really want to gain the weight back without eating bad food. I’ve never use to eat lot’s of food, never drank soft-drinks, the only thing I did was changing over to good quality food. How can I tighten my skin and look healthy again, please advise. I appreciate your advise, thank you in advance. Tom

    • Thanks Tom. There’s no picture attached. This may help you though:


      • Tom

        Thanks Mike, strange the pix simply vanished lol!
        Pic # 1 before weight loss, pic # 2 after, dramatic, don’t U think?

      • Tom

        Thanks Mike, weird about the pics, here they are, just as a reference, Pic # 1 was 19 months ago pic # 2 yesterday, thanks again man

        • Ah okay there we go. Yeah I see what you mean.

          It looks like you’ve had some muscle loss in your core?

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  • Anna

    Hello! I actually shouldn’t be here as I still have a long way to go but I worry alot and so here I am. I am a female, 21 years old, weight 105kg and height 164cm. I was always a fat kid but my parents didn’t do anything about it until I was 10-12 years old. Then hell started. I know they did this for my own good but from the diets they pushed me to do and the ‘don’t eat this, don’t eat that’ I ended up having a weird relationship with food. Lived to eat, would steal money from parent’s wallets to buy food, sneak food in the house,wake up at midnight to eat, food even became my antidepressant. Sadly I didn’t realize what I was doing until recently. Tried Cambridge diet (Yes I become that desperate now), it worked, 10 kg loss in a month. But I stopped at the second month when I came across an article about loose skin. Got really scared. Okay I said, let’s lose weight slowly. Joined Slimming World, losing 0,5-1kg a week(Surprisingly my will is stronger than I thought) . BUT I’m still scared, even more than before. I know I will end up with ugly loose skin, my skin has always been stretched, I’m old so my skin elasticity is only getting worse and I’m losing motivation because of this. I found other articles of yours who are helpful but I’d appreciate any kind of advice you can give me personally here, on how to end up with the less possible loose skin or anything that will be useful for me like exercises &etc. Thank you.

  • Chris

    Hi Michael,
    I am going into surgery 2 weeks today to have part of my stomach removed. I currently weigh 140kgs (310lbs) – I’m a 6’2 34 year old male with very little muscle. I can see you have suggested to lift weights but I am not sure what kind I need to do. Obviously, removing part of my stomach will let me feel fuller on less for longer, but I also suspect that it would be put in the ‘starving yourself’ category. What sort of weights should I do? Will swimming help? And what would be your suggestion to get rid of man boobs as I have had them since I was young, I am so self conscious about it that over the years I have rolled my shoulders forward to try hide it, only now to have an arched back and look like I have scoliosis / hunch back.

    Any advice would be greatly appreciated and I would love to share my journey with you as I go.

    • I hope the surgery goes well and you know I’m not sure how your body will respond. I’ve never worked for an extended period with someone that got gastric surgery.

      I think your doc will have some input here?

  • Tamara

    I am 136 pounds and my body fat is approximately 20% . My stomach is pretty flat when I stand up but when I sit down or bend over there is a tire size pudge. I am not sure if its extra skin or just fat that I need to get rid of!! What can I do. I alternate between strength and cardio. I just want it to go away. Thanks

  • Joe.C.

    Hello MM,
    I really wonder how you could preserve those chubby cheeks when you’re
    under %10 fat? While I’m cutting, I lose lots of fat from my face and people say my face has gone, which I really really hate to hear!
    Do I have to make a choice between a fuller & better face and a better body? Or can I make it look fuller by using creatin or increasing salt because of its face bloating adverse affect?

    • Haha same happens to me! My face just gets a bit gaunt when I get really lean. No way around it…

  • Natalia

    I have really loose skin in my buttock area that causes the bottom of my butt cheeks to hang I got butt implants thinking it would fix the problem but it didn’t 🙁 . So I have the same sagging at the bottom of my buttocks. If lifting weights in conjunction with squats will this help tighten my butt area ?

    • I’m sorry to hear that and yes it’s very likely that it will help.

  • Nerissa

    Hey Guys! Find top sites offering healthy diet plans, weight loss programs, helpful weight loss tips and more, visit now >>>> EasyWeightLossDietPlans(dot)com (Just replace the (dot) with the actual . )

  • Yie Salmah

    I am always looking for ways to keep my skin looking young and healthy. After
    having kids, my whole body could use all the help it can get with firming since I don’t exercise like I should. The instructions say to apply all over the entire body in small circles once or twice daily. The first time I used Dermelastic Serum, I could feel my skin tighten on my legs. It is very moisturizing and makes my skin very soft and silky. I typically apply it twice a day and have used it for a couple weeks now. I have definitely seen results, especially on the backs of my legs! My husband even asked me what I have been doing different. If he has noticed, then I know it works. It also smells great! My skin is very sensitive
    to many products but I have had no problems with dermelastic serum. I would
    definitely recommend this product to anyone who wants firmer, healthier

  • Alexis

    Hi Micheal,
    I have lost 70 pounds over the last 6 month and I am at 9% body fat on the Inbody230.
    I have done a lot of cardio p90x3 exercise and I am starting weight training since two weeks and I’m trying to build and bulk (3100 calories day supplements etc…) I hope with time I will get rid of the loose skin but right now I can clearly see my abs but I have skin that is loose on it 🙁
    I did a lot over the last 6 month to get here but now I just hope I could get the results I was hoping for. So time ? Maybe doing another fat percentage test ?
    Thanks for the help

    • Great job! Yeah it may take time. I’ve seen people’s loose skin tighten up over time. Supplementation may help too.

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  • Caleb Hoag

    I went from around 280 down to about 155 over the course of a year, I experienced considerable frustration and still do. I tried all the supplementation possible, for close to a year. I am now about 3 years into my journey and still have not achieved the physique I truly desire, however I do not give up. I have learned that patience is the key, Rome was not built in a day. I have done my fair share of bulking and cutting over time and have managed to go from a relatively lean 155, despite the stubborn fat and loose skin, to a again relatively lean 190, and have noticeably decrease the excess space/skin. Again I am not quit yet where I want to be, I crave bulk mode because I want nothing more than for my strength to be obscene lol, and I will one day be at 6 or 7 percent body fat with tight skin, likely in the 215 weight range. My best advice to everyone out there is patience and staying the course, it’s so easy for me to look in the mirror or see people on tv or the internet, and say to myself why the he’ll is that not me, why did I let myself get so far through child hood and early adulthood being obese. I do not let this deter me. I buck up and push on, and my workouts are insane, people look at me like I’m a crazy person at the gym. I will one day be right where I want to be with my physique, until then I will keep on putting all my efforts to gym and always go balls to the wall, lol. So everyone out there keep it up!!!!

    • Great to hear from you man! You’re doing a GREAT job. Damn you’ve really put on a lot of size. That’s impressive. What’s your end goal?

      • Caleb Hoag

        About 215 at 7 or so percent body fat, I’m considering doing a bodybuilding show but it wouldn’t be for at least another year. I’m told all the time by the body builders at my gym about how awesome my calfs and quads are and I tell them that I have work to do but some day would go on stage. Like I said it’s been a game of patience, my most lagging body part is chest, it’s big but not near as strong as I want it to be.

        • That would be freaking impressive. Definitely keep me posted man.

          Are you hitting chest twice per week?

  • panda

    Good article I usto weigh 400 lb now im 240 but wit muscles just by reading this kind of websites thank all of u guy’s who make this happened

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  • Megan Kelly

    http://www.gofundme.com/100poundsdown – i have lost 125 pounds and need assistance with new clothes. working, single mom of one with student loans, please help if you can.

  • Mislav Mikulčić

    Thanks for the article!!!

    I am an endo-mesomorph and have been on a diet for a month and one week now, loosing about 10kgs, but in reality it is much more since I have been training with weight a couple years ago and since got fat. My muscles have grown enormously, but the belly fat still remains, since it’s stubborn.
    My question is this: my diet looks a little like this – 150g of protein, mainly through milk, chicken white meat, beef red meat and whey protein powders. 50-100g of carbs, depending if it’s a training day or not and 50-80 grams of fat also depending on exercises that day. As a supplementation I use: Creatine 10g per day, Vitamins and minerals, L-Glutamine pre and post-training, some fat burners with garcinia, green tea, guarana etc. Also planing to add CLA and L-Carnitine to supplementation.
    Workout is as follows: 40 min interval cardio training, and weight training 6-12 reps by exercise, whole body workout. I do training 4-5 times a week.

    now, what would you suggest, cardio on non lifting days? Some other supplementation? Change of diet plan? What I am terrefied is that I’ll start loosing muscle, or keep the muscles at cost of belly fat. HELP!!!

  • Carolynwall

    I received DermalMD Serum as a gift after asking my mother in law to help me get rid of or lighten my
    stretch marks…I started using and within a week I was seeing
    results…I was amazed and so happy to have finally found a product that

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  • Bratista

    So building muscle can tighten the skin?

  • Adel-Alexander

    Ugh Mike, I dunno if this is the right place to post it, but i’m reading your second edition BLS, and I think there’s an error.. In the section where you’re writing about TDEE, you said we have to calculate our LBM. Thing is, when you come up with your own numbers. I get something entirely different when I calculate it on my calculator??

    “LBM = (1 – BF% expressed as decimal numeral) * total body weight

    For instance, I’m currently 186 pounds at about 6 percent body fat, so my LBM is calculated like this:

    1 – 0.06 = 0.94

    0.94 * 186 = 167 lbs. (LBM)”

    You wrote that, but when I type in 0.94*186 in my calculator, I get 174 and not 167??

  • Mohammed Awada

    Hey i wanted to start loosing weight, but rapidly whilst trying to avoid loose skin as much as possible. I’m currently 17 and planning on doing 40 min of cardio and 40 min of weight lifting with a fairly strict diet. Could you recommend the amount of weight i should loose a day to reduce the amount of loose skin i get, I’m currently 127kg going for 90kg with a good amount of muscle.

  • Nimesh

    Hi Mike,
    I hv lost around 72kgs of weight in a spam of 12 months. But now I m struggling with the flab around my belly. Please could you please suggest me some of the exercises and meal plan.

  • Abdul Tujjar

    Hello, I have lost 84 pounds as now i weight 176 pound and my height is 174 cm , but still my waste and billy look so horrible, knowing that i also started building muscles 2 month ago, so any advice? Thanks a lot your articles are always helpful.

  • Andrea

    I could really use some personal help on this. My daughter is slightly overweight, she’s 11 but her stomach “fat” is hard to grab”/it hurts her and mine, I can grab it and stretch it super far. Is that fat?? I noticed this after my fourth baby, which I had 1.5 years ago. I’m 5’3 and weigh 119, and I just don’t know what else to do. I exercise lots too!

    • It’s hard to say what’s going on from this picture but are you talking about reducing your body fat levels or hers?

      • Andrea

        NO II just don’t understand why my “stomach” skin/fat is so so stretchy and she is more overweight than I am, but her stomach “skin/fat” is harder to grab. Does that mean that mine is loose skin?? I want to get rid of my protruding belly. Sorry if it wasn’t clear, but I’m just confused on if mine is belly fat or loose skin.

  • Toni

    I’m sitting at around 21% body fat, and what I previously thought was loose skin from two pregnancies is really just belly fat after reading this article. Although I’m hesitate to get down to 17-18% body fat as I fear my hourglass figure might not look as curvy. Right now my measurements are: 36-26.5-38, and I’m pretty happy with how I look. This article did clear up the confusion I had about whether it was loose skin or belly fat.

    • Toni

      Recent pic for reference.

    • Toni

      Enclosed a recent picture for reference for you.

    • You look great! Yup that’s the tricky thing–if you get down to the 18% range you might feel too skinny. There’s a solution though–put on muscle! 🙂

      If you gained 5 to 10 pounds of muscle PLUS got down to 18%, you’d have the nice arm, legs, and butt curves plus the lean, ripped stomach.

      • Andrea

        This is where I get confused. first you lose the weight right?? so let’s say me, I go from 118 to 115. Then I go to “bulking calories” so I go above maintenace again??? but hoping it turns into muscle???

      • Toni

        Thanks so much, I appreciate it! Yes, I realize I could do that, and end up looking pretty good. And to be honest, my husband kind of likes the look I have going on now so I keep that in the back of my mind. Ultimately, I think the key is being happy with yourself no matter what. 🙂

        • YW! I hear you on that. As long as you’re happy with how you look. 🙂

  • Sim

    Hi first off, thank you for posting this. I have been on this journey for over 10 years and overall went from around 236 pounds to roughly 165. My body fat is 28% though and I would love to lose 20 pounds 12% body fat but besides that, I have a LOT of excess skin under my arms. In your professional opinion, do you think it’s possible to tighten them up? The more muscle I gain seems not to change any of the hanging fat.

    • YW!

      Great job on what you’ve accomplished already!

      Taking the supplements I mentioned in the article and gaining muscle will definitely help with the skin.

      Keep building muscle use the products and LMK how it goes. 🙂

  • Tracy

    Hi. Enjoyed the article. Wished I had read this sooner. I weighed 360 pounds and 13 months later I weigh 174 pounds. The stubborn fat/extra skin is wrecking me. I feel I looked better fat. I’m more self conscious now with a lower self esteem after all that hard work. I have read your article so many times and I’m so overwhelmed that I still don’t even know where to start.

    • Great job on the weight loss! Remember it’s not just about looks–you’re MUCH healthier now and much less likely to suffer from disease.

      That said, do you know your current approximate body fat %?

      • Tracy

        Figuring out my approximate body fat has been difficult based on the eye ball test of the pictures. I would say 30-40% maybe. Yes I know it is so much more than looks as I am much healthier and feel better. But looks are what we see everyday and plays a HUGE role in keeping going. I will keep reading through your articles and figure out the best place to start this far into the game for me. I have ordered FORGE already. Thank you so much for your reply and encouragement. I appreciate it!

        • Cool. I think we should shoot for getting you to the 25% range and see how the skin is looking then?

          Thanks on Forge! Let me know how you like it!

    • Bea O

      Congratulations! Hang in there. 🙂

      • Tracy

        Thank you so much!

    • Tracy

      This might be out of the question but do you ever do body assessments either in person and/or photos sent to you and provide feedback on fat % and exercise recommendations based on what you see?

      • I don’t have a service that offers that or anything, but you’re welcome to email me photos, and I’ll give you my opinion on your BF%.

        The training and dieting won’t change though.

        You can email me at [email protected]

  • Anthony

    I’m 16, I’ve lost 90+ pounds now I am 13+ I was weighing maximum at 232 lbs I already know that muscle can fill in the excess skin but Can mucle be built around the lower abdomen area and my sides?

  • muse

    Hi … im 22 years old and 240lbs and 5.2 I want to lose weight but im scared of loose and saggy skin …. I want to lose 100lbs … will my face skin get saggy after losing this much ? Plz help

    • Hey hey I would take it slowly if I were you. I would shoot for 50 to 60 pounds down in year 1 and the rest in year 2.

  • mich

    Hi. Since having my daughter 2 years ago and going from a toned physique ,gaining 4 stone and losing it within a year with no effort..im now at a stage where my weight is perfect but ive lost major muscle tone…have excess skin everywhere although my stomach and chest are worst…and from your article still some fat. What is my best path to take?

  • Reda

    Hello. i have question? in the age of 18 i decided to lose weight but unfortunately i lost it in an unhealthy way with out doing muscle building exercise s i was running reguarly i lost about 80pounds in 3 months then i started going to the change really often, about 5 days a week to build muscles and try to recover the extra skin from my lower back and lower abs my weight was about 166pounds that time and my body fats were 23% after one year progress i reached to 14 % of body fats but my lower back and lower abs where hardly improved, although i used to care about training them regularly. but the extra skin specialy around my lower back never improve.

  • Rai Darby

    Hi! I’ve spent the past two years loosing weight, I was around 23 stone and I’m currently 13.7 stone so almost lost 10! Stone! I’ve signed up for the email crash course but I’d like to make sure it’s going to be right for me.. I’m left with loads of (what I think is) access skin, I’ve started using the rowing machine and the low row weights at the gym because I was told it can help with tightening up. My main goals are really to tone up now, I think! Anyway, I just wanted to send this to check that I’m heading in the right direction! And feedback and tips would be greatly appreciated!

    Thank you
    Rai Darby

    • Great job! Wow. Do you know your approximate body fat %?


      • Raimund Darby

        Thank you very much!! It’s been tough but I want to look good and I was fed up of being so overweight! Haha!
        No, I don’t know my body fat %.. I have a doctors appointment next week at some point and I’m going to find out if there is anything he could suggest in regards to loosing all the skin I now have and I’ll find out my body fat % then.
        Just because I love to show off my new (nearly perfect – for me) body..
        The fatter picture was taken on 8th July 2013 and the topless was the other day. I really want to tone up as you can see all my access skin under my armpits and on my stomach.
        What type of exercise do you think would be best for this problem? 🙂

        • Great job on the weight loss. I see what you mean. There could be a bit of a skin issue here but you could also get a bit leaner. It would help.

  • chris

    Hi Michael
    I am 47 years old and have been working out consistently 4 to 5 times a week reducing my total body fat to 10%. However, I am frustrated that my sixpack does not show. I can feel the shape of the six pack but I have a thick layer of skin over it. what do you recommend me to do diferently ?

  • I feel you Val!

    Great job on the weight you lost. That’s really impressive.

    Keep up the good work and keep me posted!

    LMK if you have any questions. I’m happy to help!

  • Saul

    Mike ,, we are all trying to figure out the way to get to 10 % body fat ,,

    Give us the steps bro

  • Keast

    Hey Mike
    Awesome site, you have here.
    Really like your podcasts, listing to them at work atm, summer job, tho im almost done with them 🙁
    Really liked the one with DNAFit, as it went a bit beyond just “be in a deficit, if you want to lose weight, and surplus, if you want to gain, and train heavy!!!”, and gave a more “individual” perceptive on the human body and how “everything fits one box” rarely works.

    You know any good fitness blogs, like yours, for women?
    Im asking, as my sister is might start work out again, but as im a skinny guy (74 kg, 180 cm tall, 17% BF) that never picked up a weight, doing one arm push ups tho, chances are very slim she will listen to me, over the guy down in the gym selling “personalized workout plan”, which pretty much involves machines, machines and a bit more machines…
    So i thought, if i can find a few blogs, she can identify herself with, she wont waste time, and money, on a machine program, and actually start to using real weights, its a win.
    And im not going with her for 2 reasons. I cant afford a gym membership atm, and she prefers going there with her friends.

    As just said, i cant afford a gym membership atm, went back to study for an engineer bach., and maybe a master later, last year, at the age of 28, so economic is a bit tight atm.
    Currently trying to start up on a BW program i made. In general i prefer BW exercises, as i mostly just want to be able to do cool and fun stuff^^’ And you can do them almost everywhere.

    But how does this program sound:

    Monday – One Arm Push Ups, Pull Ups, Bridging

    Wednesday – Handstand Push ups, Chin Ups, Situps (or other form of abs workout)

    Friday – Dips, Pistol Squats, Bicep Curls

    Trying to keep the reps between 4 – 6 and 3 min rest, using a back bag to add weight (water bottles is mostly used).
    OAP is elevated, using a chair, later a box, to progress with till i can do them on the floor and pistol squats using a table for balance, so still a bit of progressing i can do on those.
    Doing Curls as i found out my left arm is around 1 cm smaller than right arm, and by looking in the mirror, it looks like my left bicep is way smaller, than my right. So trying to even things out a bit.

    Also does your cookbook come with SI/Metric measurements?
    One thing is remembering all the english names for the different ingredients, but converting from imperic to the metric system? Its just… nope not going to happen…
    Its at least something to keep in mind, as you aren’t communicating with just the North America, but from listing to your Q&A Podcasts, pretty much the entire world^^

    Damn got a bit longer than expected. Anyway keep up the awesome work you do here.


  • Omar ahmed

    I have lost around 66 kilo and stuck with loose skin
    I started leftting weights but the problem become worse
    I left heavy and doing cardio as well i gaine myscle and the loose skin with the muscle mass i gaine i look even fater not lean
    My chest look wrong it has more muscle mass and loose skin than the rest of my body
    Im consedering a surgery is there any way i can loos the muscle in my chest so it can fit with rest of my body

  • Bianca Price

    Great information. Struggling with a bit of loose skin after pregnancies but definitely not worth surgery so this advice is great.

  • Liam

    Hi mike
    i loved bls second edition, ive been bulking and im getting close to 17% bf, ive always found it easy to lose weight and had to eat 3500 cal to start gaining weight. how much time should i give myself to get down to 8 – 10% following the bls cutting plan including using your recomended supplements, cardio etc many thanks

    • Glad you’re loving it!

      It depends on your starting weight, BF% and genetics. You should be able to get to 8-10% in 12-16 weeks though.

  • oz zim

    Hi mike,
    first of all love bls, muscle for life site and your vids and pod casts! Question: I am naturally lean especially lower body, thin legs narrow hips, small calves etc. I’m following bls guidelines and eating in a deficit to get under 10%. I’m 6ft, 166lbs and 12-14% now. As bf is now coming off so are my glutes, especially the glute-ham tie in. I feel that the area right below glutes is loose skin but is thick so maybe just fat? I have a hip injury that prevents heavy back squatting but can do lunging, split squats, rdls. should i also do other isolation exercises to to tighten and build muscle in that area and/or add an extra leg/glute day? Any suggestion or comment would be greatly appreciated. Again, loving everything you are doing!

    • Glad you’re enjoying BLS, the site and everything else. 🙂

      I hear you on the glutes getting smaller as you get leaner. Sucks that you can’t squat.

      No worries though, there are other exercises you can do to help develop the glutes.

      Here are the glute exercises I recommend:


      Do the ones you can!

  • Ashleigh C.

    How can I stay motivated? I’ve lost 50 of the 100 pound goal I’ve set, and I’ve lost all energy and motivation. I know this is a generalized, broad question but it’d be nice to have the insight of such a well built professional

  • Hayley Grill

    This article is SO wrong when it comes to loose skin and large amounts of weight loss. The information is just to sell a product and as someone experienced with results of bariatric surgery, the information here regarding loose skin is simply incorrect

  • gulcin

    Hello , very useful informations also regarding the supplements , thank you . I do sport like 4 times a week but this year i am 40th years old and i had skin loose in my belly and soft cellulite looking (between 1-2 degree ) on my legs even i exercise 4th times a week. Since now i did not use any oral supplement but i will start to use gelly supplent and nordic omega and green tee extract as you have recommended , would it be enough ? Thanks and hi from turkey 🙂 gulcin

  • Alice

    Hi Michael thanks for the article. I am going to commit to your advice and lose another 4% body fat to see if it helps what I thought was excess skin. I have lost about 25kg. I work out 3 times a week with weights and run. My BMI is apparently 24. Would love to read your views on weight loss without compromising muscle mass. I look toned but I was wondering if 20% BMI is where I would expect to see muscle definition? thks Alice

  • AndrewJBreenHoughton

    How many capsules of fish oil, should i take per day providing i buy the one’s that you listed (nordic naturals)?

    I’m rubbish at working out grams etc.

  • Jenny Lear Brinker

    Hi mike thanks for the info. I’m a 51 year old woman that quit smoking 5 years ago, I was always fit but smoked. I gained 40 pounds. I was loosing the weight slowly so I wouldn’t get loose skin by Excercises and diet. But this year I dropped 20-25 pounds very fast and noticed loose skin on arms and belly. I hate it! Do you think at my age this advice will help tighten my skin? Thanks again.

    • Awesome you quit smoking and on the weight you lost!

      Yes, you can still improve your skin by applying the points in this article.

  • R

    Great Article,
    I’m 18 and 20.3 Stone and 6ft 3 (Was 22 stone a few months ago) and I’m aiming to reach the 12-14 stone mark. Currently I work out 6 days a week. Mondays, Wednesdays, Friday’s doing muscle building ( Core, Chest & Arms and Legs) and Tuesdays, Thursdays and Saturdays doing Fast/Slow Cardio Training. I’ve started drinking lots of water to keep hydrated and I’ve overhauled my diet, I’m looking to transform my whole life rather than just ‘loose a bit of weight’. I was wondering how can I avoid having lots of excess skin when I reach my goal.
    Is it best to continue with the muscle building exercises?

    • Good job on the weight you’ve lost already. I like the goal. Let’s do it.

      Yup, continue the weight lifting and apply the points you can from this article. They’ll all help.

  • 3rdjerseyman

    I’m 64. I’ve been as high as 328 and as low as 260 in the last five years. I just dropped from 325 to 270 in about five months. I lift about 3X week and do some- not a lot- of floor work and light cardio. I’ve developed loose skin under my arms and thighs- got hit with the ugly stick. I figure I’ve got about fifty – sixty more pounds to go to ideal weight. Worried about more ‘sags.’ I appreciate your advice. I’ll add gelatin and continue lifting. By the way, for all the old guys and gals, I’ll tell you that strength increases and weight loss cures many joint problems.

    • Great job on the weight loss dude!

      Cool on the lifting and cardio you’re doing.

      LMK how it goes with the loose skin.

      Happy to hear on the joint problems. Losing weight and building strength definitely help.

      • 3rdjerseyman

        Thank you for your kind reply. I’m totally enjoying the process. The “Boomers” represent a real opportunity for the fitness industry and strength- bodybuilding sports in particular.

  • Franco

    In 2014 I lost 60 pounds eating a ketogenic diet (and I’ve kept it off, even without being keto now.) I’m considering returning to keto to get rid of the stubborn “loose skin” fat. Used to eat around 1500 calories/day between two meals (morning/night). Worked really well until I reached 155 pounds which is where I am now. I’m wondering if your supplements like FORGE and PHOENIX work well with that diet? Do you recommend trying something else?

  • Kelly

    Excellent article. Michael! I just wanted to comment and mention that some women have trouble with the skin surrounding their scar after having a C-section; and diet, exercise, dont always help with those areas that have been injured. I just wanted to let you know that there are alternatives out there to help tighten and tone that loose skin without invasive procedures and surgeries. I’d love to share that info with you. You are welcome to message at [email protected] 🙂

    • Thanks!

      Want to share here so everyone can see?

      • Kelly

        Yes, sure thing. There is a topical “wrap” with a botanical gel that can be placed on the tummy (and other places too) to help with the extra sagging skin, and its awesome! I thought it was b.s at first lol But after I researched the ingredients and tried it, I was blown away.

        It has a tightening effect on where it is administered which is really bizarre to see since it is applied topically and is absorbed from the outside in rather than from the inside out like traditional ingested supplements.

        There’s hydroctyl leaf extract (or pennywort) in it, which apparently is used around the world for skin conditions and helps with the toning of the skin. There’s also butchers broom and horse chestnut in there, which I’m familiar with as a tonic (usually ingested) for strengthening blood vessels. There’s also guarana in it which seems to be the catalyst for the lipolysis effect. There’s more but thats the jist.

        Anyways, I had much success with it and started sharing it with other moms especially, and also with folks who are left with sagging skin after significant weight loss. Its a much better option than invasive procedures, that’s for sure. Hope that helps <3

      • Kelly

        Oh dear, I posted the comment and didn’t realize how huge the pictures would be!!!! so i deleted them and reposted without the pics. Thanks Michael!

        The Non-Toxic Momma

        • Talya Baker

          I’d love to know more, Kelly – I’ve got my body fat down from 32% to about 18% and I’m now concentrating on building muscle, but I have a fold that I hate that hangs over my hysterectomy scar. I do most of the things suggested above – I’m pescetarian so won’t add gelatin, but will add green tea.

          • Kelly

            That’s awesome, Talya! There is a botanical blend that is infused into an applicator that can be placed topically. It helps to tighten and restore elasticity to the area that’s been damaged..its pretty amazing. I was verrry skeptical about it until I checked out the ingredients and found that there was butchers broom and horse chestnut in there (which is usually taken as an ingested supplement) as a vein tonic. Apparently this helps with the micro-circulation of the area. And there is hydrocotyl leaf extract (pennywort) which is used around the world as a skin tonic and also for cellulitis and varicose veins. Anyways, I tried it out and its legit! I can send you pictures if you’d like? I didnt want to clog Mikes blog..I attached a few pictures the other day and they came out wayyyy big! So i deleted them bc they took up half a page for each one..lol

          • Kelly

            I can send them to you if you’d like? My email is [email protected]

          • Talya Baker

            That could be interesting – do you know if it’s available in the UK? My email is [email protected]

          • Hm sounds suspiciously like a pitch. Keep that in mind anyone that is reading this comment. I’ll leave it up in case it’s not.

          • Windy Charneco

            Hello Kelly can u please email me the information to this email…I’m so proud of you. and tks..([email protected]) Hey Michael I really love your article,I have lost almost 60lbs in the pass 6 months and having a little issue with saggy skin ,I was 223 now I’m 165 but still have 15 more to go ,I’m 49 and 5’4…any other suggestion tks .

  • Aaron Watson

    Hi I’m 14 and i’m 11 st 11 pound when i lose this weight will my skin shrink with it as i don’t want lose skin for another 80 years the rest of my life?

    • Hey Aaron!

      Given your age, I wouldn’t worry too much about it and would just focus on being healthy and active.


  • kuma

    in the last 2 years i lost more than half of my weight from 130KGs to 65KGs. Now the amount of extra skin is terrifying. I can’t even wear short of cuts shirts cuz of area around the armpit, and huge thighs. lots of people keep saying now is the time to build muscles, but I’ve been going to the gym for around 4 or 5 months now. and still i feel kind of embarrassed about it. I know for what i did is count as an achievement, but i don’t feel like it!!!! should i gain the weight back?

    • Great job on all the weight you’ve lost!

      I understand on the loose skin. Are you doing the things I recommend in this article?

      Building muscle will definitely help. I don’t recommend just putting fat back on…

  • mrmilan rajyaguru

    Hi Micheal,

    Thank you for this great article.

    I have been attempting to lose my weight from last 8 to 9 months and was only sucessful to lose upto to 10 kgs. Now I am standing at 75 form 86 kgs. I am really terrified of those loose skin at the stomach may be due to excessive cardio. Could you please advice and advice me how to get rid of those excess skin and bring my weight upto 70 kgs.

    Thank you in advance

  • Joshua

    My name is Josh and I’m 19 years old about 5’8 and I weight 278 pounds and have been overweight for most of my life, I don’t look much like my weight at all but I figure I should be down to 180 or 190 to be fit and happy but I’m terrified of loose skin because all I’ve ever wanted was to be able to be confident with my shirt off and be normal for once but if I have loose skin forever it crushes that dream for me. Is it too late for me?

    • I hear you Josh. It isn’t too late!

      Go ahead and start with your plan for weight loss and apply the points in this article.

      LMK how it goes.

      • Joshua

        Thank you for the response! That alone gives me some serious motivation! Thank you

  • cynthia

    Im 15 and after years ive lost the amount of weight ive wanted the only problem is that now im Full of loss skin all over my body!!!!! Im not in the age of drinking pills, but my day is busy & i dont always have time to work out sadly. Whats another tip you could give me ??

    • I’m sorry to hear that Cynthia.

      At your age we really want to focus on being HEALTHY and not trying to look like girls on the covers of magazines.

      What’s your diet like?>

  • Owen

    im 19 i weigh 105kg and currently stand on 12.86% body fat, im a active rugby player and im constantly in the gym i see my body get leaner and in a better cut shape but my abdomen is still jiggly and loose skin and i have large love handles due to my weight drop over the past 3 years where i use to have 48% body fat in 2011 and started with 26% in the begining of this year. is there any exercises that can help tighten the skin around my abdomen and ilium

  • Sandra

    I found this very motivating and informative! I thought I was going to need surgery, but now I know that it’s probably just stubborn fat!! Seriously, thank you!!!
    What do you recommend for belly “stubborn fat” ? Are sit ups enough? And off so, hire many per day?

    By the way, I’ve read a few other of your articles and I find them such a blessing! So easy to understand as well!
    Thank you , thank you,thank you!!

  • Wayne T. Knisley

    This info is very useful for me. I am on a transformation. I’ve lost 81 pounds since Jan 5. I went from 48% bf to 27%. Phase 1 of my transformation ends on Oct 9 and as I look at myself, I see the excess skin/fat around my midsection and worried that it would not go away.

    After reading that I need to get down to 10% to evaluate what I have left, it calmed me because I know I am not finished and have a goal to hit for Phase 2, which starts Jan 4, 2016 and will last 40 weeks.

    Thank you so much Michael!

    • Wow. Great job on the weight you lost.

      I understand your concern! Yeah, let’s get down to 10-12% BF, and we’ll go from there. 🙂

      Welcome for everything!

      Definitely keep me posted on your progress and write anytime if you have any questions or run into any difficulties. I’m always happy to help.

      • Wayne T. Knisley

        Thanks Michael! I definitely will keep you posted.

        Are you FB by chance?

  • Alexis

    I am a fourteen year old female at 5′ 10″. At my heaviest I weighed about 256 pounds, but am now down to about 230. I try to lose weight at a healthy rate of 1 or 2 pounds a week, but, without even trying, I have been losing 4 or 5 pounds a week. I think this is because of my homework load (all honors and horizon classes), so I barely have enough time to think to myself, let alone eat properly. All this is in addition to my average sleep a night of 4 or 5 hours, 6 if I am really lucky. I know this isn’t the best way to go about losing weight, but I can’t really do anything about it. At this rate I am very scared about loose skin after this endeavor, especially because I have been obese all my life. If you could please find something to help me about my worries and fit in my busy and hectic schedule at the same time, I would be very grateful. Thank you.

  • AaronLampkin

    I am 20 years old at 6’1 and I lost about 70 pounds the last two years. I currently weigh 186 pounds and every time I exercise I feel like i’m not gaining any muscles. I cut off the carbs and yet I still have excess skin what can i do to improve my body?

  • Wendell Matthews II

    I’m 5’10” , typically 165-168, 12-13%bf, I typically workout at 5a (4:45 wake up)for hour. Goal is to get to 6-8% within 2 months. Do you recommend the fasted preworkout supplement and With 15-20% cal deficit, is it do able?

    My overall goal is to compete in a physique competition in May. I desire to maintain and build muscle starting in January.

    • Cool on your goal. Let’s do it.

      I recommend a 20-25% deficit. And yes, Forge will definitely help you reach your goal. It is not required to reach your goal, but it’ll get you there faster.

      • Wendell Matthews II

        Thanks Mike. I believe you posted an article before about HITT vs Steady-State cardio for fat loss, what are your thoughts on that?

        I want to be effective with my time and not spend unnecessary time in the gym.

  • Katie

    If I do weights and cardio workouts at the gym will I have to have surgery to remove the loose skin??

    • That depends on several things. I recommend trying the points in this article. They could save you from needing surgery.

  • mary

    I just lost 70 pounds and l am 62 years young. I worked until I had to have a knee replacement. No I have all this loose skin. Any suggestions?

  • Adriana

    Hi my name is adriana and I’ve been trying hard to lose weight or saggy skin cause I don’t know if I have fat or saggy skin I’m 13 years old and I really want to be skinny

  • Frankie

    I lost 15lbs and 4 inches off my waist in 3 weeks and used a caliper to test my bf% and got 9% but I still look like I’m about 15% and I can pinch not much but a little more than a few millimeters on my belly. What does that mean?

    • Damn. That’s a lot of weight in very little time. If that continues, I recommend you increase your calorie intake. You want to be losing 1-2 pounds a week.

      Make sure you’re using the caliper correctly:


      • Frankie

        Ya the weight came off a lot quicker than I thought it would lol, but anyways I did use the caliper just like the directions and other videos said to and got 9%. I’m guessing that I have a mix of both skin and fat because of the rapid weight loss and that I can pull my skin out pretty far, but it’s not quite paper thin. What do you think?

        • All good! It’s possible on the loose skin. It’s unlikely you went from 15% to 9% in 3 weeks though haha.

          Feel free to email me a pic, and I’ll let you know where I think you’re at.

          • Frankie

            Ya, I’m not sure what exactly my bf% was before I started cutting I didn’t measure that, it might’ve been around 12-13% and I’ll try to see if i can send you a pic sometime soon, but thanks a lot for letting me know that.

          • Ah okay. Sounds good. YW. Happy to help!

  • Kelie McIntyre

    So I lost 160 pounds in a year and I’ve been left with very loose skin. I can’t seem to get rid of it. Help!

  • George

    Do you have any credible sources where you’ve gotten your information from?Or do you just recommend these things because your a fitness instructor?

    • Check out the links in the article.

      Many link to other articles where I discuss the topics more in depth (with a ton of links to scientific studies) and others link directly to studies.

  • madge 8

    After losing a bunch of weight, I had loose skin also. Better than being over weight. Anyway, I started using the Somaluxe Firming Lotion to combat loose skin, and its really effective. After a few weeks I see a big difference. Skin feels much healthier and looks great. It also smells great.

  • Zarni Lwin

    Hi, I lost about 70 pounds with healthy diet and weightlifting methods and losing weight part was easy but still even though i could see my upper 4abs i feel a lot of skin covering over my lower abs. All I could read around internet is to lose body fat. And I would like to make reassure and I have been feeling so lean after I have started my lean program workout. Any good advice? Shall I keep pushing to my minimum bodyfat?

  • arandomguy

    Hey, I’m 15 years old, weighing at about 245 LB, most of it is fat since i cant lift as much as other heavy weights do,I play football ( lineman, but changing to runningback, sounds crazy i know ) and also wrestle ( i keep up with the grades 😉 ). But i really need some advice about losing fat, and gaining muscle a little later, but i’m very afraid of loose skin, i watch what i eat, only eating things that i know are good for me,staying away from bad stuff, not drinking certain drinks such as Gatorade, even juices for the high concentration of sugar, my body gets dehydrated REALLY fast, as only 15 min of running get my saliva thick and sticky although i drank about 3-4 bottles of water. Help would be much obliged, thanks =D

  • Asha-Marie Hallanger

    My name is Asha. I am 31 years old and I am dying inside. I have always been very thin and then I got sick and had to take medications that made me very fat. Before I began the medication I was about 130lbs . At my biggest I was 226lbs. I have been off the medication for almost a year and I currently weigh 206.4lbs. I changed what and how much I eat and I do as much exercise as I can but I have seemed to hit a wall. I am devastated by the way I look and I was just wondering if you may have any advice on what more I could be doing to get back to myself. I feel as though I am trapped in someone else’s body and it is truly killing me. Please help.

  • Andrew Ross

    HI MIke

    I am a little confused, been going to the gym for 6 weeks, put on about 3 pound, but trying to lose some fat around my gut as well, that is stubborn fat after losing 3 stone over the last year. now 140 pound. i would like to lose the fat excess skin still left, but unsure to bulk or cut?? by my reckoning body fat still about 16 -17 %.


  • Travis Riley

    Hey about 2 years ago I crash dieted and lost about 50lbs in 5 months while taking vitamins and supplements for nutrients. I got close to the size I wanted and then turned to building my muscles back up. I’m experienced and plan on studying to be a personal trainer. However I seem to have some fat or maybe loose skin staying around my stomach and mid section. My abs are nearly visible in my upper abdomen but are still covered by a soft layer of fat or skin. The lower down my abdomen, the worse it is. My stomach has tightened a little over time but I’m interested in speeding this process up.

    • Carlos N

      Hey Travis, I’m in exactly the same boat as you bro. First off, congrats on your weight loss! I know how frustrating it can be to have that loose skin/ fat around the lower mid section despite all the hard work and effort. Believe me when I say I have searched endlessly to find the answer to and get rid of that skin/fat. From the endless research I have done it seems that first we should get down to 10% body fat first and if there is still loose skin then surgery is something we must do! But we need to get an accurate body fat reading first to see where we are at! Like you I can see my abs, but its the lower section that just kills me. I came down from 270lbs to 180lbs but that lower belly fat or skin just doesn’t let me be the person I feel I become and I’m sure you feel the same way to bro. We’ll get to were we want to be Travis, let’s just keep at it!

      • Carlos N

        Just like Mr. Matthews says in his article bro, let’s get down to 10% body fat, then proceed accordingly!

      • Thanks for the comment Carlos!

    • Jeremiah Tyson

      I agree wholeheartedly with this article. I wanted to lose weight (and at 347 lbs I had a lot to lose) but worried about tons of extra skin. One of my friends followed a strict low calorie diet and did tons of cardio. He went from 331 lbs to a healthier 192 in 15 months. Unfortunately, he was sagging everywhere from his chest, to his belly, to his back, arms, and thighs. I wanted to avoid this. I started the same low calorie diet and lots of running. After about 6 months, I had lost nearly 80 lbs and could see my skin beginning to sag. I switched to a paleo lifestyle that eliminated toxic processed foods and focused on high protein and carbs from fruits and veggies. I then started a moderate body building regimen as well. My weight loss slowed dramatically, but I am happy to say inches continued to come off and my skin is tightening big time! I have now lost a total of 97 lbs in just under a year and feel much more confident. I have a ways to get where I want, but I feel like I am finally on the right track to achieving my goals. I am 250 lbs right now, but I am sitting at 21% body fat, compared to 48% when I started and I can see my thighs, lower abdomen, and back beginning to tone up. I’m going to stay the course and see where it goes! Hope this helps you all! Thanks for the article!

      • Wow. Awesome job brother! You look great!

        My pleasure for the article. Thanks for all the kind words and support.

        I look forward to seeing your results to come!

        Definitely keep me posted on your progress and write anytime if you have any questions or run into any difficulties. I’m always happy to help.

  • ariana

    I lost about 20lbs this year and my skin isn’t as tight as it should be. . .I was googling “saggy skin” and tried about 4 different firming products. I didn’t use a body moisturiser before, but after 3-4 weeks of using the Somaluxe Firming Lotion after my shower – I can really see a difference. I didn’t expect miracles and wouldn’t say that I’ve got a miracle but my skin has definitely tightened up on my tummy and under my arms.

    I also tried the Nivea & Aquafora firming lotion, but the Somaluxe was the one that had the best results. Plus, it makes my body smell great. . .

  • mando

    Now with a device for drying the abdomen you can get a belly taut and very nice and at a very exclusive .. Call of here immediately


  • Hayden

    Hey do you have any advice for stretch marks from weight loss?

  • Circe Gray LeCompte

    Are there gelatin alternatives for folks who are vegetarian?

    • Hmm for cooking yes but I’m not sure for the purpose of improving loose skin.

  • Liz VanHorn

    I’ve lost a little over 160lbs in 1.5 years of solid working out and eating right. Now I have his horribly disgusting saggy skin and it drives me crazy when A.) people compare it to having a child and say “I know what you mean!” No. You don’t. B.) I can’t stand when people say “it’s your battle scars. Be thankful!” It isn’t a battle scar and why should I be thankful? This didn’t happen by magic, it came from work. I will try the supplements you suggest. I eat extremely healthy; lots of protein, veggies and fruits. Thanks for this understanding blog!

    • Wow. Awesome job Liz.

      I completely understand how you feel.

      Yep, let’s try out the supplements and all the points I bring up in this article and see how you do.

      My pleasure! Definitely keep me posted on your progress and write anytime if you have any questions or run into any difficulties. I’m always happy to help.

      • Liz VanHorn

        Thank you so much! I went to the health store and purchased the supplements and am on day 4 so I’m hoping in 3 – 6 months something will happen. I am not expecting immediate or even perfect results but it’s good to know that the supplements will help some. I’ve added in more of a weights regiment in addition to my cardio so now my gym time is a good solid 2 hours of 5 miles in 48 minutes at 35% incline on the elliptical (70% forward and 30% backwards) and the rest is weights and stretching. I’ll keep you posted! Thanks again for your help!!

        • Great on what you’re doing. Sounds good!

          BTW this may help you along the way:


        • guest

          Hi Liz, I just found this article and I’m in the same situation as you. I really don’t want to do surgery so I was curious to know if you’ve implemented the suggestions in the article including the body shaper. Please let me know how your progress is going. I would really appreciate it.

          • Liz VanHorn

            Hey there! The struggle, it really sucks after working your butt off just to have saggy skin! I’ve been religiously taking the supplements; collagen, biotin and gelitan and doing more weight lifting focusing on the upper body to build more muscle mass for about 3 months now. I’m not sure if there’s a difference or not because there’s SOOOO much skin but I think I have seen a difference. I feel like they say weight lifting so the muscles will fill out the skin but I’m not trying to be a body builder. lol I think if the vitamins are working it will take a while to really see a difference so I am continuing on with the vitamins and weight lifting. I did not try the compression garmet because I feel like that is just for shaping the body, not the saggy skin. It will help hold it in place and suck it in but I have a nice curvy body, it’s just the saggy skin in the front that hangs down and the skin wouldn’t fit in the compression garmet as the skin hangs all the way down to my upper thighs. All in all, I can’t afford the surgery so I’m continuing on as is and maybe in a year I’ll see a difference. If you can afford the surgery, have it! If not, do the weight lifting and the supplements and at some point it will start getting better. Also, I did talk to my doctor and he told me that once you get to a certain point and you stop losing weight, about a year after that the elasticity in your skin will start replenishing itself. It will never look like it’s supposed to but it will get a lot better. I hope this helps!! Let me know if you have any other questions. Congratulations on the weight loss!! It’s such an accomplishment to be proud of!!

    • I’m going to suggest you try a compression garment (hard core body shapers).

      • Liz VanHorn

        Does that work for excess skin? I thought it just shaped the body.

    • Gin Lee

      Congrats! I know how much is a struggle it is and you should be so proud. You did it the right way. What a great example to others! 🙂

      • Liz VanHorn

        Thanks! I am proud of myself because I decided to do something and I just did it. Now I know I can do anything I put my mind to, for that I am thankful. I have to admit, my gym team is growing stronger by the week! I’m happy that I’m encouraging others to make healthy life choices and i love sharing my knowledge of food with others. My whole thing is that it isn’t about getting thinner, it’s about living healthier.

  • Tori

    Hey, my name is Tori, and am 16 years old. I lost about 80 pounds in 1 year and I have sagging skin in my lower stomach, thigh, and arm area. I would like to know what I could do? I am always in sports , which has a lot of cardio, but with the sagging skin, I also have stretch marks, any suggestions?

    • Hey Tori!

      Do you know your approximate body fat percentage? And are you doing anything to build/tone your muscles?

  • Gin Lee

    I need done advice. Up until I was 30, I was very healthy-ran 5 miles a day, very into nutrition, etc. Then my neck was broken in an automobile accident that wasn’t my fault. Someone illegally in country so no, I am not taken care of. By age 40 I was going down the unhealthy road and by 45 I was 45 lbs overweight, drinking and not eating right. Quit all alcohol at 48 but I was 57 before I was able to do what was right. Over the next 2 years I cut calories, only eating what I prepare, drinking at least 70 oz’s water & excersizing 6 days a week. By my 6074th birthday I was down 120 lbs and so much healthier and enjoying living that was except that I began noticing sagging skin. I figured the belly would take time but the first time I saw the back of my thughs-i cried. I walk everyday making sure to get my 10,000 steps at least. In 2015 I walked over 2000 miles but nothing seems to be helping the saving skin. I’m still trying to do everything right-this is my lifestyle now but I need advice if I’m going to beat the depression I’m beginning to feel. The weight Louis itself is great but I want to look & feel good. Thetes no way I can afford surgery not would I do anymore surgery. My health is much better-i even beat the hep c I got when I got a transfusion 42 years ago giving birth to my first. Can you help me naturally or am stuck because of my age? Still 60 btw. Thx. 🙂

    • Hey Gin!

      Great job on what you’ve been able to do so far. That’s awesome.

      Hmm do you know your approximate body fat percentage? And are you doing anything to build/tone your muscles?

  • Matt Kadlick

    Because of serious illness I lost a lot of weight and muscle. My appetite has also dramatically decreased. I now have wrinkles above navel and sagging love handles. What are the best exercises for these issues on top of the “fish oil”, “protein” and “gelatin” intake? Thanks, MK

    • I’m sorry to hear that. I wouldn’t say there are any individual exercises that are best but we would want to focus on improving your entire physique with a good diet and training program.


  • Roslyn P

    Hi Mike I’m 42yrs old female and about 4 months ago I started eating Paleo I weighed 82kg but now I have gone down to 68kg, I walk every second day for an hour, but I find that my stomach fells flabby and under my arm on the side of my chest is also flabby and I can’t get ride of it but really want to. My weight fells like it has come to a stop but would really like to get down to 65kg and then just get rid of all my flabby parts. Could you please please till me how I can do this ?


  • Thomas

    Lost 200 lbs in a 3 year period. I now have extra skin. I do not want surgery. Ishe it possible to retract my skin naturally ? How ?

    • Absolutely. Did you read the article?

      Try the points above and LMK how it goes.

  • Natalie Rimlinger

    I’m down 82 kilos in 3 years…some areas of skin I can see still have subcutaneous fat which I’m working on getting rid of while building lean muscle. BF% is hard to gauge but my coach says around 20% on average. I carry most of it under my arms and my legs. My obliques are now showing and I have a minimal apron of skin off my stomach. I’m doing nearly everything on your list and while my skin issue prevents me from BB comps (which is ultimately what I want to do) I’m willing to try a few more things off your list (like fish oil even though my diet is high in salmon) and keep going for a while longer and see how it pulls up.

    Is there any research on how long it takes and how low you have to be for it to start retracting?

    Thanks Mike


    • Wow great job!

      I don’t know of any research and unfortunately I haven’t worked with many people with a lot of loose skin so I can’t speak anecdotally, either.

      Have you tried jumping on a weight loss forum of some kind to see if there are other people out there with similar experiences?

  • Mitch Howes

    Thanks again for the much needed clarification Mike. I must confess, however that I find a lot of the response to your article seem to be omitting the ONE GLARING point that you are trying to make (Which I am diligently trying to put into action). Strength training (muscle building) is the key ingredient here (along with clean and sufficient caloric intake). Read Mikes books and be prepared to work hard. This advise is as good as it gets.

    • My pleasure! Exactly!

      Thanks for kind words and support. I appreciate it. 🙂

  • k billingsley

    I am a 25 year female who workouts with weights, crossfit and then come home and run on the elliptical. I watch what I eat sometimes I splurge, not to often I never eat at places like mcdonalds, burger king or even pizza, I drink lots of fluids, water, unsweeten ice tea, and protein drinks, but I cant seem to get rid of some loose belly skin, and am at my wits end, I need help

  • Andrea

    Here are some pics of me normally (no food in stomach yet) and then the “extra skin” i have. This is fat right? I’ve never lose tons of weight but I’ve had 4 kids. And my waist has stayed like two inches thicker since the 4th and I don’t even really have a waist. What do you think my bf is? And what else can I do. I’m doing weights, 30 minute interval training 3x a week and walking 2x per week and I”m cutting on “no weights days” and maintenance calories on “workout days”

  • marwan

    this prodecte is perfect I’ve used it : Venus Factor System + Limited Time Bonuses

  • Ahmed

    Hi Michale, I need advice. I have been trying to sort out my life, though sometime it seems to me that It’s too late, and there is no hope for me, but I’m still trying to do my best and have faith that it might not be too late. I have changed on of my long lasting (8 Years) bad having recently, I quite smoking 3 months ago and it has given me hope.
    I am 26 year old man with weight around 240 lbs (110Kg). I want to lose weight, but I’ve been hearing a lot that over weight guys like me get shaggy loose skin after they lose weight, which is kind of killing the motivation. Is it possible for me to lose weight and also have tight skin ? What kind of exercise should I do ? I am not looking for a 6 pack body but a healthy body like a normal guy. I want to take of my shirt around people without feeling insecure. I would highly appreciate your advice.


    • Oh Ahmed. You are in an awesome position. I’m 44. In January of last year (2015) I quit smoking (smoked for over 30 years) and started dieting. I was 5’8 and weighed 240 pounds at that time. I have been smoke free for over a year and now weigh 170. Oh to have started this at age 26. I cannot complain though. I feel like I am 26. I can actually run for 30 min. I couldn’t run out to my car before. I do have some loose skin but it is not bad. I just started weight training and i think that will do a lot. However, even if it doesn’t do a lot don’t let that throw you. How I feel now is almost as good as how much better I look. Go for it, Ahmed, and don’t look back!

      • Ahmed

        Hi Casey, thanks for the inspiration. I’ve been trying to follow a routine for last one week, I made it up myself after all the research I have done online. I don’t know if it is perfect or not but it’s a start. I wake up early in the morning, take a very small snack and go out for walk. I walk for 40-50 minutes, after that I try to do some free hand exercise for 10-15 minutes. I try to eat satisfying breakfast. Also I am trying hard to eat my diner between 8-9 pm and go to bed by 11 pm. I’ve also quit sugar in tea and coffee and I’m also drinking green tea 3 time per day.
        So it has been like I’m living a totally different life, but if that leads me to a better & healthy life, no complain.
        One thing that’s bothering me is that I don’t have any good diet plan. I saw somewhere on a weight loss forum, that if one doesn’t follow a good diet plan, then no amount of walking/running will help to loss weight.

    • It’s definitely not too late my friend. Check this out:


      Awesome job for quitting!

      I understand your concern with the loose skin. Did you read the article? There are several things you can do to help prevent the loose skin from happening.

      LMK. My pleasure!

  • wolverine1972

    does anybody knows how much of the gelatin to take per day ( 250 mg is that right

  • Gerar111

    i wanted to ask how much of the beef gelatin and the omega fish oil should i consume per day. Is it one pill of each per day?

    • 250mg of beef gelatin daily and then 1-3g of omega 3 fatty acids daily–not fish oil. The amount of omega 3s in the fish oil varies depending on the kind so make sure you look at the nutrition/supplement info.

  • Vishrut101

    I am vishrut m just 16 and i weigh 112 killos idk how to get a lean body my height is 6feet 2 inches…. Plz help me. My body is full of loose fat i have already started a low calorie regime but its full of starvation.. I guess its not good coz i am in my puberty

  • Kevin Burke

    Started using Bigger, Leaner, Stronger about 2 months ago, and purchased one of Mike’s meal plans about 1 week ago. Nice things are occurring.

    • Thanks for picking up my book and ordering a custom meal plan. Glad everything is going well so far!

      Keep up the good work and keep me posted!

  • Jai

    Hi jai here i have lost 40 kgs weight and currently im 82 im 5 feet 11 i have started heavy weight gymming and 100gms protein 6 eh white 1 serving muscletech nitrotech and 200 gms chicken i have lot of jelly fat yet fat percent sticks to 20 me and my gym trainer cannot understand suggest something

  • Jai

    Hey thanks for the reply
    You said for fat loss muscle tech nitro tech is not what you like can you recommend something better for the same price also other sources to increase protein natural sources which don’t interfere with day loss cannot buy more shakes

    • Welcome!

      For a good protein powder that’s great on the macros, I recommend Whey+. 🙂 Check it out:


      For good whole food protein sources, I recommend lean cuts of meet, low or fat-free Greek yogurt and cottage cheese, jerky, etc.

      Hope this helps! Talk soon!

    • Jai

      In India these far free yogurts are difficult and what about ultimate nutrition prostar being a student we have budget constraints

      • I hear you. Eh, I’m not a fan of that company either.

        How about Optimum Nutrition’s Gold Standard?

  • Jai

    Yes that i can buy kool
    Also im thinking of adding a sweet potato and brown rice in my diet brown rice replacing wheat chappati of lunch how is that add a change for fat loss and also 4gg white with oats in breakfast and 4 mid meal post lunch

  • Ember

    Your price calculations are incorrect, being based on “120 pills containing 640 mg of omega-3 fatty acids each”. It is 640mg “per serving” of TWO softgels.

    That makes about 36 grams of omega-3 at over a dollar per gram.

    • Look again. 2 pills of that product contains 1280 mg of EPA/DHA.

  • Melanie

    Great article! Just 4 months ago I gave birth to my baby boy. I am 5’2. I was 100lb pre-pregnancy and 22% body fat. At 9mo pregnant I was 140lb. Now, 4mo later, I am 104lb and 19% body fat. I do resistance/weight training 5 days a week, and cardio 1 day a week with only day to rest. My goal is to have a lean and fit body. Better than BEFORE I had my baby. However, pregnancy decided to leave me with a saggy belly. If I am standing my stomach looks just fine but if I lean over I get very saggy, loose skin that looks empty and wrinkly. It’s not enough for me to concider surgical help nor do I want the down time considering I have a baby to take care of.

    All that, to ask- do you think this saggy skin can be helped with proper continuous of exercise + diet + vitamins. I’m already doing all of these things but I’m not seeing a difference and I’m starting to get discouraged…

    • Thanks, Melanie! Congrats on the boy. 🙂

      Great job on getting your weight back down and looking even better after pregnancy! That’s impressive.

      Are you taking the supps I recommend in this article and applying the other points in it? They can make a big difference.

      If you’re doing all these things, let’s give it a few months and see how it goes.

  • leah

    Hi I’ve been training for over a year and a half now I switch up my workouts and do weights. I’ve lost over 2 stone and happy with my current weight although I need my body to tone up and it doesn’t seem to be working. My bum is still the same I’ve gone down 2 cup sizes the only real difference I’m noticing is I’m stronger. I do eat fruit veg and enough protein I’m not sure where I’m going wrong. Please help I know it takes time. I used to train 5times a week now I’ve cut down to 3.

    • Awesome job on the weight you lost!

      Sounds like you just need to continue building muscle and getting leaner. What’s your BF%? If you don’t know it, check this out:


      Also, to help specifically with the butt, check this out:


      Glad to hear you’re eating fruits and veges and getting enough protein.

      Totally fine to only to do the 3-day split. You’ll get better results on the 5-day split, but you will still get good results on the 3-day split.

      Hope this helps! Talk soon.

  • disqus_EcPlUXVZRO

    Hi Mike.

    I’ve read your website off an on for about a year, and it’s great information.

    I lost 175lbs about 7 years ago, when I was 21. I am currently 28, 5’11”, and 182lbs. I was at my lowest weight at 165 when I first lost weight, and was very malnourished from losing weight too quickly. Additionally, I was vegetarian for 3 years, without proper meal planning. I have since kept it off, and by eating more have gained to where I am. I have been lifting weights for about 2 years now, off and on at times, but typically 3 days a week (sometimes more, sometimes 2 times a week). I still feel like I would like to have slightly more muscle, but also lose the remaining fat I have. I’m very hesitant to gain any more weight than where I am currently, as I feel I’m at the very upper limit I’m comfortable with. I’m unsure what direction to go as far as dieting/gaining muscle, however. I am considering the 5 day split for training as you suggest. Do you have any further suggestions?

    Thank you for your time!

  • Deepak K Neelakantan

    Hi Mike,

    Firstly, Thank you for this wonderful writeup and all the other articles.. I am a 43 year old, Male, 5’11 inches. I was 89Kg on the 11th of Jan 2016 and now down to 77 Kg as of today. I have been on a low carb diet (10C,65F,25P – about 25-30g NetC, about 100-110g P and rest is Fat) and its been working awesome! I do a 5KM run every alternate day with an 1hr of a variety of resistance training on the rest of the days. Sunday is rest. My aim is to get to about 10-12% BF. Will need to go do a DEXA soon. BIA (Aria) says 21%, height based says 17% and weight based says 18%.. So, ball park is about 19%. Still have ways to go. Not losing FFM, since I am definitely getting stronger overall. I eat when I am hungry, do not snack, do not cheat etc etc

    So now the question (smile). Should I continue with what I am doing above, or would you suggest any changes. Should I take any burners. If yes, which one would you suggest. Will choosing one of your plans help more, If yes, which one. (I have bullet proof coffee in the morning). I am not interested in bulking up. Aim is get leaner and stronger. Much like you (smile)

    PS: I am diabetic, but off insulin and meds with the change in diet (testing daily)

  • Ashley Michelle Davis

    You probably can’t help me, and maybe don’t even want to. But I’m 5’4 104 pounds…anorexic. I fast 5 or 6 days a week….for the past year. The thing is I have 25% body fat (if I did it right that is)

    I want to recover and build muscle because I’ve lost every bit of mine. But how? Calories? Carbs? Protein? There is so much information out here and I have no idea what to listen to and what to ignore. If I’m doing it right I know I can recover… But just eating will cause me to relapse all over again. I can’t keep doing this honestly. Help?

    • I hope I can! I’d be happy to. 🙂

      To get you building some muscle and doing it right, check this out:


      Let’s start with that. LMK what you think.

    • claudia sofia

      Hi Ashley, just jumping here to congratulate you, you realize you’re anorexic, that is huge!, Hope you can find a. Healthy lifestyle that includes the right calorie intake for your body, not eating makes your body wanting to hold on to the little fat it has, there are many apps that can help, your ideal weight is somewhere around 131, so your calorie intake should be around 2090, sounds like a lot but little by little you’ll get there, best of luck:)

  • Robyn Anderson

    I am 48 year old female recovering from a back injury. I was a runner and actively covered about 30 – 40 miles a week with daily strength training. Since my injury a year ago I have been unable to exercise and running is no longer an option. My muscle tone specifically abs butt and thighs is all but gone. I still eat healthy. I want to get back into shape but I want to do it effectively and efficiently to avoid spinning my wheels. I’m frustrated and although i know there are no quick fixes, I would like to know that I’m on the right path to see quickest results . Ideally I’d like to lose the 15 pounds I’ve gained and tone my muscles withing the next 45 to 60 days. Advice and help are greatly appreciated !!

  • MikeLeyva

    weight loss is essential to look good and healthy for get more topic for weight reduction visit here ;http://catchyscoop.com/how-much-does-coolsculpting-cost/

  • Jaclyn

    Hi Mike,
    Can you actually lose fat or do you just shrink the fat cells? I read somewhere that you are never truly rid of the fat cells once your body creates them and they just shrink when you decrease your BF%.

  • George Mathew

    Hey Mike. So, I put on a lot of weight due to steroids and gradually lost it and built muscle as well. Obviously, now I have got lots of excess skin, especially around the abdomen area. Recently, I went to this cool freeze centre, which cools your fat cells to a temperature that destroys them. Upon examination, they said that for me, I don’t have that much fat and it is kinda pointless yo get the treatment as I will not loose much, in terms of the bulk. Could you please advise me with regards to trying out a high omega 3 fish oil and if that will help me get rid of the excess skin? Also, if yes, how long would I need to take them, in terms of how many tablets?

    Thank you very much.

    • Hey hey,

      It’s hard to say how much a good fish oil can help because it really depends on your body. It’s worth a try though.

      Check this out:


      • George Mathew

        Hey Mike. That is what I thought as well and am currently experimenting with it. Let’s see how it goes. Thanks a lot.

  • J. Smith

    Thank you so much for this.
    On an almost daily basis I see these “tell-all” pictures from people who have “lost 100+ pounds” and cry about their loose skin. What they try to not mention in most cases is that they are still 50+ pounds overweight! We’re talking women who are 5’3″ and weigh 180. That isn’t loose skin, they are just still fat. I mean good that they lost 100, but they still have more to lose.

  • j silva

    Hi Mike. I have the wrinkled loose skin on the abdomen area. I had gone done to 4% body fat at one time due to my previous trainers regimen ( I did not look healthy). I am at a good place now eating healthy and putting on muscle. My problem is I am allergic to seafood and cannot have the fish oil omegas. Do you have a suggestion for an alternative?

  • Lisa Naarseth Myklebust

    Hi Mike. According to the Beef Gelatin box you have, one capsule has 550 mg (which is strange, as the recommended daily value is 4 capsules 3 times a day, meaning 6600 mg of it). Does this mean I should take one capsule every other day? Would also be nice to know what the daily recommended value is aimed at, as it’s the one I’ve been following the last week or so…

    • You can use as directed. More isn’t going to hurt (and it may even help).

  • Rahul sharma

    HI mike my height is 6fit ,weight 88kg and bodyfat 25% overweight i want to know do i need to go for surgery process after loosing body fat upto 10% am i now in that stage to go for surgery after losing fat?

    • Hi Rahul,

      At a good steady pace of healthy weight loss, it’s likely you won’t have too. Too early to tell, right now.

      • Rahul sharma

        Actually i have little bellyfat backfat and little flabs so i don’t need to go for surgery process at this stage after loosing bodyfat from25% to 10%?

  • James Egge

    Mike, I haven’t been into the gym in 20+ years. I’ve gone about as far as diet and cardio will take me. I’m looking to build muscle now (probably shouldn’t have waited). Any resources or advice on how to get started properly so I don’t waste any time?

  • Kim Hastings

    Hey Mike. Big hello from the UK. I’m a 54 year old female. I’m 60kg and 5ft 5in. I regularly do body pump and kickbox. I don’t smoke and have awful loose crinkly skin on arms and legs. I’ve had no weight loss as always have been the same weight. I have put this down to age!! I feel I eat as healthy as possible although I am coeliac and also vegetarian. Can you advise me on best protein foods to help please? I do eat salmon and tuna but not animal meat. Look forward to hearing from you. Thank you. Kim

    • Hey Kim! Nice workouts. Here are some good protein sources:
      * Lean meat (chicken, lean beef, fish, and so forth)
      * Low-fat dairy
      * Eggs and egg whites
      * Whole grains like wheat, brown rice, oats, and barley
      * Vegetables like green beans, carrots, broccoli, and cauliflower
      * Legumes like green peas and beans
      * Tubers like white potato, which is incredibly satiating, and sweet potato

  • Veronica

    Hello Mike,
    I am 18 years old and overweight. I have about 70 pounds to lose but really worried about the loose skin. I cannot afford going to the gym so I was wondering if there’s any good weight training exercises I can do at home to build muscle and prevent loose skin as I loose weight. I’ve been overweight for a couple of years.

  • Staci

    I am 46 years old and over the last 5 years I’ve lost 117 pounds. Although this is a great, I am not done! I also have loose skin on my abdomen, arms and thighs. I look through the before and after pictures of the women who claim they needed tummy tucks following massive weight loss. They still had weight to lose! I’ve had people uncomfortable or perhaps jealous of my weight loss, tell me I need to just stop now and maintain.

    I still weigh 172 pounds and wear a size 12/14 at 5’6″ tall. My current weight loss has occurred through a combination of changes in eating habits. I could go on about them. Just know that I’ve discovered how to eat healthy and jump-start my metabolism by engaging in physical activity which leads to weeks of weight loss.

    Now I need to begin a consistent routine of toning my body. I want to be as strong and healthy as possible. I don’t want to have surgery to remove excess skin from my body until I’ve removed the excess fat from my body the proper way. Thanks for the inspiration!

    • Wow Staci! That’s amazing! Go you…

      Keep up the great work. Your 117lbs lost is inspiring in itself! Thanks for sharing.

  • faeze

    hi , i’m a 20 year’s woman i’m 167 cm and i was 63 kg , i losing weight because i want completely fit! now i’m 56 kg with good body, flat ab but a saggie breast with stretchmark! i had veryyy nice breast but now i feel extra skin in my breast without fat or tissue! during my diet i kept exercising and pushup! what can i do now? will it fix by itself?

    • Great job on what you’ve done so far!

      Training your chest muscles can definitely help tighten the area up. Have you tried that?

      • faeze

        i am trying now! thank for your help and your article

  • Yudi

    Hi Mike,
    I am 20 years man, and i am 177cm.

    Last 2 years, i was 90kg, but now i am 62kg.
    However, i was using wrong method of diet and now i have a sagging-skin on my lower abs.

    I was starting to do weight-lifting in gym and recently insanity-workout program, and i have gain some muscle. I can feel my abs, but it didn’t show up because of my sagging-skin

    So my question is:
    Firstly, if i am continuing to do the weight-lifting, can my sagging-skin recovered?
    Secondly, until now, i am still doing insanity program and weight-lifting. So, how long will my abs show up or my skin recovered?

    Thank you

    • Hey Yudi, great job dropping 28kg! If the advice above and time doesn’t help, you may need to seek a medial solution.

      • Yudi

        Thanks for the response Mike.
        I think my body fat is still around 17-20%.
        So do i have to reduce my body fat to 10% and increase the muscle to lose the sagging skin?

        • That can help, yes. Some of the sagging skin could very well be fat, and will tighten over time developing more muscle will also help to fill it out.

  • chris

    Hi Michael, I’ve lost around 50lbs using your ideas. To get to 10% bf, I need to lose another 20 making me 145 lbs. my calorie calculators put me at around 1300 and even that low I’ve plateaued at 167. Isn’t that calorie intake too low? I don’t know how to break through. Thanks for any response.

  • shelley

    hi mike..im 256lbs and in am trying to avoid surgery(lipo..and having sagging skin). i would love to replace fat with muscle…is this a good fit for me?

  • Sharon Murphy

    Hi Mike
    I would like advice on the best core exercises to gain strength. I’m 37, 5ft5 and currently weigh 62kg. My problem is after four pregnancies I have very little core strength, i also dislocated my pelvis on last baby. It can twinge at times but it’s fine. I squat daily, interval training on treadmill, about crunches, my plank is appalling lol. What can I add? Thank you. Sharon

  • Sophia Osborn

    Hi Mike, I’m 45, 5ft 6in and 145lbs. I’m skinny fat and pretty much straight up and down. I’m thin everywhere but have a belly and muffin top. My butt is flat and I have no v shape in my back. I want to build muscle for shape but as I have terrible flexibility I find it hard to do the butt exercises in your article effectively, I just seem to build my quads. I’ve tried improving my flexibility but can’t even get in the right position to do it, when I sit crossed legged my knees are pointed at 45 degrees, one is actually a lot higher than this. What can I do? I have the determination but need proper direction! Thanks.

  • Jason

    I’m 17 5’10 130 pounds and I feel weak. Lost some weight and under my arms, tricep area, I have loose skin. And I’m so skinny it hurts to sit down and to lean back in any chair because of my spine and tailbone

  • Ashley Rowan

    Hi Mike! I am a 31 yr old, female, 5’3, 165 lbs. My start weight was 198. I started running 4 miles 3-4 times a week in April and have lost around 35 lbs. I am concerned with loose skin but I am also concerned with trying to tone before I reach my goal weight of 125. I have heard that if a female tries to weight lift before the fat comes off it will NOT give her a slim toned appearance it will give her more of a bulky definition. (I hope that make sense) I have no idea if there is an truth to that and was hoping you would clarify and point me in the right direction. Any information will be greatly appreciated! TIA for your time.

    • Hey Ashley! That’s great progress you’ve made. What you heard is a partial truth. As long as you are in a calorie deficit, that will not happen. If you are in a calorie maintenance or surplus, then your muscles will grow bigger and you won’t lose fat while your muscles are getting bigger–thus giving you bulkiness.

      • Goodhands879

        Thank you Mike! I bought some Fish Oil from GNC yesterday so I can start incorporating that in to my diet. Your article was full of great advice!

        • Sweet! YW. Be sure to count those into your daily fat allowance.

          • Goodhands879

            Lol I actually thought to do that. Just the other day I downloaded the MyFitness Pal app and started tracking my food. Then I discovered I could link that with the RunKeeper app I’ve been using so it automatically links my track time. My next step is a FitBit.

          • Nice!

  • gleidys sosa

    Hi Mike, Firstly Great article it filled with lots of information. I am a 26yr old female in 5’7 and My starting weight was 420lb i am currently 188lb. Although i am very please with my result i have an insane amount of loose skin around my arms abdomen and thighs, so much that i have even considered surgery. However i do not want to go to that extend. I will admit i don’t work out as often just walk and try to jog. I do take my vitamins everyday or at least try to. Do you think that it would be possible to tight all the skin or majority? Several people have already told me “no” and that i’m better off with surgery.

    what do you think?
    Thank you for your time and great article 🙂

    • Wow. Awesome job on the weight you lost! That’s impressive.

      I don’t know if it’ll be able to tighten all the skin, but it can certainly help, and we may as well see how much we can do this way before considering surgery.

      What do you think?

      My pleasure!

  • Andrew varda

    Hi mike,
    I’m 17 years old and I started at 286 now currently st 192 and I have loose skin around my belly and my triceps and I want to tighten it back is there any way possible and I’m in the weight room 5 times a week

    • Hey Andrew, excellent work with the cut! It’ll take time, even after implementing the tips here. Shoot me an email and let me get a better grasp of the situation:
      roger at muscle for life.com

  • Helen

    A really interesting article which I read at the weekend. I am going down the Bariatric Surgery route because of my health and after reading the article I wondered whether there were any gyms that did paralifting and work outs so that I could use this to help me pre and post surgery. Thank you so much.

    • Fair enough. I don’t know of any gyms to recommend, but I’m sure there are some if you look around.

  • Dara Burke

    Hi! This is a great article – thank you!
    I’ve Recently given birth( 2 months ago!) and was back to pre baby weight within two weeks without trying (not boasting here- just I didn’t gain much weight and breastfeeding seemed to burn calories!) Due to a large baby and my body shape (size 8 and very short abdomen) I carried my baby all at the front- resulting in a very very stretched tummy! My abdomen muscles split so I’m working on closing this Diastasis recti gap with targets exercises but the sagging skin is awful! Do you have any tips for this?

    • Welcome! Great job on getting back to the pre-pregnancy weight. 🙂

      I hear you on the loose skin. Aside from this article. I don’t really have anything else to recommend. Have you tried applying all the points from this article?

  • Jack Lee Galbraith

    Hi Mike! Great article! Im a 50 yr old 5’7″ male and started at 340lbs and am now 227, my goal is around 185. Not sure what my bmi is right now but it was in the severe mobile state when I was at my heaviest. I take a daily multi from the Vitamin Shoppe, b12 chewable, and d3 tincture, I used to take vitamin e or fish oils on a regular basis but lately have just been eating sun dried tomatoes in virgin olive oil from Costco. I bicycle and walk for about 3-5 hrs a day but was told that resistance training is a good way to loose sagging skin. I’ve also leaned some neck and facial exercises as well. My questions are: 1. Is virgin cold pressed organic olive good for elasticity? 2.are crunches the best exercise I can do right now for my stomach area or do I need to do resistance for that. And if so what is the best training for that? ( I have a small gym in my apt complex). 3.what are some good beginner resistance exercises that I can do?

    Thanks much in advance! And thank you again for sharing your knowledge. Ps my real father is a bodybuilder and was a student of Jack LaLane. I’ve asked him for help via phone (he lives in another state than I) but he hasn’t been to helpful unfortunately. I really like Lalane’s philosophy when I was younger and still do.Anyway…thanks again Mike!

    Jack Lee Galbraith
    [email protected]

  • Hibra Imran

    Hello Mike.
    Hope you are doing good.
    I’m 22 female . I have just lil bit fat on lower abdomen and thighs and lower back, i have started gym but as a student i can’t carry on more than 1.5 month
    I have heard that if i stop gyming then may be my skin would get loose.
    My weight is 52 and height is 5.1.
    I just want to shape up my body.
    Kindly recommend something for diet and exercise.

  • Hibra Imran

    Hello Mike
    Hope you are doing good.
    I’m 22 female. Height 5.1 and weight 52 kg
    I have fat on lower back, lower abdomen and thighs .
    I just want to shape up my body.
    There is no fat on the upper body.
    I have started gym but due to busy schedule i can’t carry on more than 1.5 months. I have heared that if you stop gyming your skin would loosen and im scared with this.
    kindly recommend me some exercise and diet. What should i do?

  • Calia

    I thank you so much for the article. I have 90 lbs more to lose and know that loose skin is inevitable; however, knowing that I might help my skin look even 10% better after this weight loss makes me even more motivated in the weight room (powerlifting is my new joy)! Much appreciated 😀

    • You’re welcome, Calia! Keep up the awesome work. Glad you’re having such a great time 🙂

  • Ronald Claude Smith

    Hi Mike,
    I am 32 years old. I was 98kgs and lost 12.5kgs in 2 months.
    When I plank / bridge my stomach sags. Will this eventually come right? I figure I am relatively young, and even though I was overweight, I’m hoping this will come right over time. Thanks

    • Nice work, Ronald! Following these tips, in time, it should tighten back up again. The last resort would be a surgical solution.

      • Ronald Claude Smith

        Thanks so much for your reply and kind words of encouragement RogerT. Much appreciated. I’m just hoping I’m just being paranoid as surgery would be a really LAST resort. It’s only been 2 months of intense training and weight loss – so there’s still a long exciting road ahead of me.

        • No problem, Ronald. Yup! A great journey ahead. Loose skin will just be part of the process, and we just need to give it time. Of course, the last resort if time fails to correct it, is surgery.

  • Keith Bowes

    10% body fat? Seems legit.

  • Luis

    I just began reading your book, ‘Bigger, Leaner, Stronger’ and I am loving it. I am one of those that has worked out for years, but have yet to reach my optimal goals – vastly due to inconsistencies in my diet. I have this ‘loose skin’/build up in my abdomen, and would say I am at 16%-19% BF. (6ft 180lbs). Would you suggest to first cut or bulk? I have a decent build, but definitely need work on the lean side.

    • Hey Luis, glad you’re loving the book! At 16-19%, you should cut first.

  • Badriya A

    Hi, I found this article extremely helpful. However I am bit confused by this statement you made: Pinch the area you’re concerned with and if you can grab more than a few millimeters of skin, there’s more fat in there to lose. Does this mean, the more skin you have the more fat and that if I can stretch my skin a lot, then there is more fat. Currently I’ve went down from 110 to 81/82kilos, my belly has always drooped been saggy looking and is still saggy and drooping but it feels softer and squishier overall and so do my arms- so does this mean I still have some fat to deal with, because it feels like there is fat in there, but can’t be sure, or is this just excess loose skin. Do you think i should focus on loosing the remaining fat (and building muscle simultaneously) or does it sound like to you that i should focus on the excess loose skin. I am also a 20 year old female, if that information helps.

    Thank you

    • Skin will be loose and thin, whereas pinching fat is going to be a thicker, more solid bit between your fingers. It makes sense that it’ll get squishier over time as you continue to lose fat, though! Sounds like you still have more cutting ahead. Keep up the great work! Don’t worry about the loose skin so much just yet, though you can definitely start applying the tips mentioned in the article.

  • Michael Strini

    Okay so i am 19 years old and currently weigh 163.4 lbs. I was paying special attention to the part where you state that you need to build muscle to help the skin. I have lost 110lbs within the past two years and and am looking to maintain that weight. My skin has come back together very well in every area except my lower belly and love handles. I have been killing myself in the gym for the past 2 years but the last 3 months strictly working to shrink those two areas up. My core is as hard as a rock but i still have that layer of flabby unwanted skin on top. My abs above the belly button have started sowing and are getting more noticeable but nothing has happened to the lower belly area. I have the muscle there, but i cant get the skin to go away so i can show it. Is it time for surgery or what?

    • First, awesome job on the weight you lost. That’s really impressive.

      Second, are you applying all the points in this article?

      Surgery can be necessary for some, but it should be a last resort.

      • Martina Messmer

        Hi Mike: I’m having the same problem this person is having. I’m 45 and have been following all the workout & dieting strategies in your book. However, my lower belly is a big issue. Dieting is shrinking the rest of my body with the exception of my lower abs. I look like a damn mushroom and it’s really frustrating. Can you give a more detailed solution as to what needs to be done for this?

  • Joe Carr

    (34yrs old 6′), Hello Mike I’m going on year 3 of my lifestyle change(diet) I was 360lbs and dropped down to 180lbs and have worked my way up to 196lbs with weight training but I still have that sagging in my lower abs, when I do planks and push ups you can see the sagging(not as bad as when I started), how long should I wait till I consider going to the knife? I really would have liked to do it all myself but as the years start to go by the sagging is still there and I start to feel like my tires are just spinning in the dirt sometimes, don’t get me wrong I love my new body but I still feel like I can’t take off my shirt at the pool or beach my wife says it doesn’t look bad but she also said that when I was 360lbs lol, I work out 6 days of the week and three hours in a work out.
    Yes I do the things on the list you gave, I’d just hate to get the surgery It would make me feel like I’m cheating myself, what should I do?

    • Awesome work, Joe! If the advice above doesn’t help, then surgery is an option. Loose skin isn’t fat, so no cheating there!

  • Teresa

    Hi Mike
    I’m a 51 yr old grandma of 6. My mom and my sister both passed away from issues resulting from obesity, mom at 55 and 400 lbs, sister at 47 and 650 lbs.
    I decided it was time to break the cycle. I joined Weight Watchers. Over the last 11 months I’ve lost about 60 lbs, going from 205 to 147. BMI and my family GP suggest 140 to 145. I’m pretty darn close. But, after 3 pregnancies, 2 of which were cesarean, and the weight loss, I have the saggy belly skin. I see it some in my legs but mostly in the belly.
    I eat plenty of fruits, vegetables and protein.
    While I’m wearing a size 6 (smaller than I ever remember in my life), I’m still unhappy with what I see.
    Over the 11 months I started with water aerobics and then moved on to other equipment in the gym. I regularly use the sit and twist abdominal toner. I use all the leg machines and I do some cardio. I’ve gradually increased the weights and reps.
    I just don’t see any change in what I think is loose skin.

    • Excellent work making big lifestyle changes, Teresa! Congrats on dropping 60lbs. Following the advice in the article, it will take time for your skin to tighten up. Once you reach your goal weight and body composition and the loose skin is still there, then you may be looking at going under the knife.

  • Elizabeth Heffner

    Thank you for your recommendations in the article. I’m disabled after an ankle injury that left me with chronic regional pain syndrome, so my options for exercise that doesn’t exacerbate pain are limited. That said, I’m trying to move as much as possible with things like swimming. I’ve dropped 28 lbs so far and aim at another 98 to get to a ‘normal’ weight. Trying to do all the things within my potential to improve my fitness and help my skin to cope as I get smaller. I’m 46, so I’m on the cusp of major hormonal changes that will make everything harder, so failure is not an option! I’m going to try the Triton Omega-3 oil and beef gelatin as I continue my journey to better fitness.

  • Andrea Mckinney Lawrence

    Hi Mike thanks for this article! Im wondering if a good hair skin and nails supplment would help as well? Ive lost 60 pounds and have bumped up my strength training in the last 3 weeks, my skin is in good shape but I am a cardio junkie and love to run and never skip a day . I just hope adding the weight lifing will keep my skin in check.Also I drink 3 liters of water daily , hopefully staying hydrated helps the skin as well. Thanks for the advice and the motivation !

  • Andrew

    Hey Mike, thanks for the article! I actually have two questions regarding how to tighten/fill loose skin.
    I should mention that my loose skin is relatively moderate: it doesn’t hang much, but it can definitely stretch out…

    About muscle mass:

    Between all the other methods (fish oil, veggies, protein, etc.) will I need to gain very much muscle to fill the space for my moderate “level” of loose skin? I don’t want to gain too much mass/size; I’m at a pretty happy size right now.

    About skin tightening:

    I’m still young, but I have to ask if my skin will ever tighten up. The reason is because I’m relatively undernourished: I go on frequent cuts/reverse diets, so my metabolism has been at optimal levels for only so long.

  • Amy

    Hi Mike. I’m glad I stumbled on to your article. My problem is I’m not overweight. I’m 5’3 weigh 108 pounds. I’ve had children and I lost the weight quick so I’ve got the flabby stomach. It’s not bad but enough to make me self conscious. I have a high metabolism. I workout, I do core ab workout and lift weights. I feel my abs underneath when i push down but they just don’t come through with this flab. What kind of meal plan and foods should I mix around.I can eat a lot at times and other times I’m just not hungry. I used to eat a lot of tuna because I seemed to crave it after a workout but I was told that was bad for you. I’m not really sure what kinds of protein foods I should be eating. My doctor states there’s just no way to lose it without surgery but I don’t want surgery.

    • Hey Amy, give it some time and follow the advice in the article to see if things improve.

      Regarding protein sources, take a look at these options:

      * Lean meat (chicken, lean beef, fish, and so forth)
      * Low-fat dairy
      * Eggs and egg whites
      * Whole grains like wheat, brown rice, oats, and barley
      * Vegetables like green beans, carrots, broccoli, and cauliflower
      * Legumes like green peas and beans
      * Tubers like white potato, which is incredibly satiating, and sweet potato
      * Whey or vegan protein supps

  • Corrie Morgan

    Hey mike! I’m 16 and about 5’11” nearly 6′ and weigh around 12 stone, I have loose skin in quite a few areas from being obese when I was younger and I’ve gotten rid of it and put on a healthy part of muscle, I still have a lot of loose skin though? I do smoke and have a lot of sugary stuff in my diet, could this be the reason why and could you also name some exercises I could do from home to tighten up? Thanks!

    • Hey Corrie,

      Nice work changing your habits and losing weight! Start with (or continue) weight lifting and follow the advice above.

  • Aisha

    Hi there , I’m 45 but always worked out with visible abs. I’m a Mom of 2. I was diagnosed with colitis 8 years ago, which means when I have a flare up I lose weight. However it’s only recently I had a flare up, lost weight and now I have lose skin above my belly button . You can see my abs in other areas but my upper area just looks wrinkly! Please help !

    • Hey Aisha, no problem. Let’s start with the tips above and see how things go.

  • shad

    hey i took fat burner tablets now unfortunately i have loose skin at some body parts i do cardio workout at gym now should i do

  • Brandice Fair

    I’m a 24 year old woman that started gaining weight when I was 14. I am 100 lbs. over weight now and have finally started dieting and excreciseing. I’m really scared of loose skin. I feel like because I’ve been overweight for so long, that I’m definitely going to be stuck with it forever. Would it be very prominent even though I’m young-ish? Or will I sag just the same as an much older woman that lost the same amount? Does how long one has been fat make any loose skin harder to get rid of?

    • Hey Brandice, that’s really awesome you’re starting to diet and exercise! 🙂 Don’t worry about the loose skin for now. just start cutting, and when you hit 20% BF, then let’s decide where to go from there. No matter what, there’s always a solution.

  • I am 56 years old and this January I made a commitment to eat healthy and exercise every day. I am currently walking 9-10 miles five days of the week and two weekend day 5 mile per day. I have changed my diet to lots of veggies chicken and fish and red meat once a week and is it grass fed. I am down 27 pounds and back into size 5 clothes. Now I have extra skin on my arms and my upper legs. I took your advise and order the fish oil from Legion and also the Gelation. Do you know if this would interfere with my collegian powder from Dr Axe? I am having stiffness and hurting knees and leg pains. I went out and got weights for my arms any idea for my upper legs?
    Thank you for your article as it was so helpful.

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  • Mariah Norato Nelson

    Hi Mike thank you for the great information I will definitely follow your instructions. I have a question in regards the Triton. I was reading and this contain fish oil, I try in the past taking fish oil capsules but I end up breaking up and very oily skin so now I do flex seed capsules is this a good replacement option or would you recommend me something else?

    • Hey Mariah,

      I’ve actually never heard of fish oil causing oily skin, so it’s possible it was something else in the product (or your diet) that was causing that. It’s really impossible to say.

      Flaxseed wouldn’t be a perfect substitute, as most of the fats come from ALA, which has to be converted into EPA/DHA (the stuff you really want), and that conversion process is often very inefficient.

      If you want to pick up a bottle of TRITON, and you decide that you don’t like it, you can send it back for a full refund, too.

  • Travis Truant Simpson

    Great article. I’ve just started losing weight and my biggest fear has been loose skin. This really puts things in perspective and now I can just keep it in the back of my head and just focus on the current task at hand. Thanks for making this really clear, there are so many articles online that push surgery so I’m glad that, that isn’t the only option.

  • Felicia

    I have a fish allergy, what can I sub fish oil with?

    • Usually, it’s the protein that causes the allergy, but if you want a replacement, try an algae version.

  • sumo?

    Hey I still can’t really distinguish fat and loose skin. My stomach kinda looks like the person in the beginning of the article with the jeans is that loose skin or fat? Also there are people saying that it doesn’t matter how fast u lose the weight. It’s about how long you’ve been fat. As you stay fat for period of time your skin lose elasticity and is less likely to bounce back . Is this true? It’s contradicts what you say because u said rapid weight loss can contribute to loose skin

    • If you can grab more than a few millimeters of skin, then there’s more fat to lose. In that picture, the person is dealing with excess fat, not loose skin.

      Skin loses elasticity as we age, and it doesn’t necessarily shrink at the same rate as our fat cells. It’s definitely possible to have loose skin after rapid weight loss, especially if you’ve lost muscle in the process.

      • sumo?

        There’s a lot of people who lost three digit number of pounds and despite some of them being clearly lean now they can still grab an immense amount of skin. I remember seeing this lean muscular guy on YouTube ,who was once morbidly obese, who still can pull like 2 inches of skin from his abdominal region where there was very visible abs. Also does it have to be BEEF gelatin?

        • The gelatin does not need to be from beef. Collagen and gelatin help with skin elasticity, so take whatever you prefer. Skin elasticity will reduce naturally as you age, but losing muscle doesn’t help.

  • Mohit

    Hey i m suffering with loose skin any collogen or skin oil tat will be helpfull in making skin tight can u recommend me

    • For loose skin, I recommend making sure you’re eating enough protein, adequate fruits and veggies, quitting smoking, etc. If you want to supplement, try beef gelatin and fish oil. I hope this helps!

  • Mhmd Sabra

    Dear Mike , am really glad I stepped by and read this article.Am 29 male and I went through a gastric bypass surgery an I went from 120 kg to 76 kg currently and am hitting the gym since 3 months now am trying hard to gain muscle and getting all protein I can I will follow the tips u mentioned since am already taking omega3 supplements and protein in addition to multi vitamins but for sure I will quit smoking if this will help me . But the issue I do not know how much protein I should be having or how much my caloric intake should be, am not having any side effects but I might be starving my body so can you help me on this and to know how much calories I should be having and proteins . Thanks and best regards . Wish u all success and thank you again for this great article and superb help .

    • Ihelp

      When building muscle you should take 1.0 – 1.5g Proteins per kg bodyweight. Calorie intake depends on your daily activity. To gain mass you need a Calorie surplus of around 300 cal.
      You should gain muscle and fat so After building mass you should cut with a 500 cal deficit.

    • Great job on the weight loss so far and getting into the gym to train! I would definitely recommend quitting smoking.

      For total calories and protein to eat, check out the calculator here: https://legionathletics.com/how-many-calories-should-i-eat/

      That calculator will give you a good starting point. If you’re looking to continue losing fat, at your weight I’d recommend 200 grams of protein each day. Total calories will depend on your activity levels and current body fat percentage. I hope this helps!

  • Sandi Keeton Ramirez

    Hi stopped by because I have lost now a total of 115 pounds since Jan 21. I did this because I finally found the eating method that worked with my food allergies and leaky gut. It also worked to help with my chronic pain from many autoimmune diseases I have. I now have “wings” as my grand daughter calls them which I am trying to work on as best I can ( I have a frozen left shoulder) and excessive skin on my stomach and upper legs. I do eat protein in grass fed meat and egg but am allergic to tree nuts so that is out. I eat mainly fruits and veggies. ALL Fresh NON Processed. I am Celiac.I have fibro and also arthritis all 3 kinds but i do walk every day and just started on the treadmill again. I can not lift weights of any kind doctors orders. Is there any thing you would suggest to help with the excess skin especially on my upper legs and buttocks. thank you for any help.

    • Hey Sandi, congrats on the weight loss! That’s great to hear 🙂

      As far as the loose skin goes, it sounds like your diet is on point. I’d work on building muscle however you can and consider the supplements I mention in the article. Keep me updated!


    I’m a mom, have a job, and recently lost some weight, which is apparently the perfect recipe for an under eye disaster. I read alot of great reviews about the Made from Earth Vitamin Firming Serum and I was convinced to give it a try–and I’m so glad I did! I have been using it for just 1 week and I’m already really happy with the results. The wrinkles under my eye have lessened a lot and my upper eyelid looks so much tighter and less droopy, which was an unexpected bonus.

  • David Orleman

    I noticed you have written several books. I am 59 years old and would like to lose 25 lbs as quickly as I can. I want to maintain the muscle I already have. Which of your books would benefit me the most?

  • Nicky Henty

    With regards to loose skin , Brushing your skin with a body brush all over, always in the direction of the heart before you bath or shower can stimulate the skin increasing blood circulation to it and removing dead skin cells. After your shower or bath ,massage in a product like bio oil that can reduce the appearance of stretch marks / scars etc and the massaging also stimulates the skin and improves its appearance.

  • Cassie

    I love your science -based approach. I had my second child at age 40 seven years ago and have had a small problem area around my tummy. I’m pretty sure it’s loose skin because when I plank, it just sags. I do Orange Theory Fitness workouts regularly and am training for a half-marathon, so I’m pretty lean. Although I could use more weightlifting, I’m worried it’s un-fixable loose skin. I’d rather it be fat, but I think I’m at the 20% body fat threshold. Thoughts? Suggestions?

    • Cassie

      I’d like to add that I know I’m doing too much cardio right now. But even when I incorporated more weight training, I had this stubborn area. You could see my ab muscles and abs looked great standing up, but as soon as I planked, gravity took over. 🙂

      • Kat

        This is the same issue I’m having. My abs look pretty good standing up but just like you as soon as I plank it’s not so pretty. I do have some more fat I can loose there but I’m afraid it will just make it look more saggy. I’ll give it a try though.

    • Hey Cassie! Thanks for the kind words 🙂

      Give the tips in this article a shot. They are your best bet for improving loose skin without surgery.

      Let me know how it goes!

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