To reduce the chances of getting loose skin from weight loss, aim for a gradual pace of about 0.5–1 kg (1.1–2.2 lbs) per week. This gives your skin time to adapt (Study Gonzalez Campoy, AACE, 2016). Make sure you're strength training 3–5 times a week to build and maintain muscle, which helps fill out the skin and prevent sagging (Study Willoughby DS, 2003). A high protein diet is also key, as it provides the building blocks for collagen and elastin, which are vital for skin elasticity. Staying hydrated by drinking 2–3 liters of water daily keeps your skin supple and resilient (Study Palma L, 2015).

Certain nutrients are especially helpful for collagen production, including vitamin C, zinc, proline, glycine, silicon, copper, and collagen peptides (Studies Zdzieblik D, 2015 Pullar JM, 2017). You should also avoid smoking and too much sun exposure, as both break down collagen and age your skin faster (Study Uitto J, 2008). If you still have significant loose skin after maintaining a stable weight for 12–24 months, you can look into medical treatments like radiofrequency, ultrasound, or surgery (Study van der Beek ES, 2010).

Your best bet is to combine slow, steady weight loss with resistance training, good nutrition, and proper hydration.