How to Lose a Lot of Weight & Excess Skin

The key to losing a lot of weight and reducing excess skin is dieting and vigorous daily exercise. Your body uses carbohydrates as energy, and when you burn off more carbohydrates during exercise than you have consumed, your body burns stored fat. This causes a reduction in weight and safely reduces excess skin, as is the safes way to lose weight and excess skin. A dietitian can help you organize a food regimen and an exercise routine to aid you in your goal.

Instructions

• 1

  Increase your non-starchy food and protein consumption. Non-starchy vegetables are cucumbers, spinach, lettuce, tomatoes, avocados, carrots, bok choi, onions and herbs. These foods are high in vitamins and minerals and low in carbohydrates, making them an ideal choice for your diet. Increase protein to build muscle and provide energy after strenuous exercise. Protein can be found in nuts, fish, dairy foods and poultry.

• 2

  Balance your daily food consumption. Use the American Diabetes Association's plate chart to create a balanced meal. The ADA's plate chart divides a food plate in half, with one side filled with non-starchy foods, and the other side divided in half and consists of meats and starchy foods in the small sections. Starchy foods are chips, bread, pasta, sugary snacks and sweets. The goal of having more non-starchy foods than starches and meats is to allow your body the opportunity to burn off fat once it has burned through the carbohydrates.

• 3

  Cut out saturated and trans fat. Saturated fat and trans fat are two of the biggest causes of weight gain. Saturated fat can be found in dairy that uses whole milk, margarine, butter, red meat and coconut oil. To reduce saturated fat, replace butter and margarine with vegetable or olive oil. Switch from ground beef to lean ground beef to reduce saturated fat. Remove the skin from chicken to reduce saturated fat intake, and replace whole milk with non-fat or low-fat.

• 4

  Exercise regularly. Doing at least 30 minutes of cardiovascular exercise can help you lose weight and reduce your risk of heart disease. Cardiovascular exercise includes brisk walking, running and any activity that increases your heart rate. Aerobic exercise 3 to 4 times a week will assist in helping your lose weight. Remember to drink plenty of water to stay hydrated during your workout and throughout the day. Many experts recommend eight 8-ounce glasses of water per day.