Expert Q&A

Has anyone with loose skin tried water fasting for long periods of time? and hie did it effect the loose skin when you have PCOS or hormonal imbalances

Understanding Loose Skin in PCOS and Hormonal Imbalances

When carrying extra weight for years, especially with PCOS or shifting hormones around age 45-55, rapid loss often leaves loose skin. This happens because collagen and elastin fibers stretch and lose resilience. In my work with thousands through the CFP Weight Loss Method, I've seen that insulin resistance common in PCOS slows metabolism and promotes inflammation, further damaging skin structure. Hormonal fluctuations reduce natural collagen production by up to 30% during perimenopause, making skin less likely to snap back after fat loss.

Water Fasting's Impact on Loose Skin: What the Evidence Shows

Extended water fasting—periods of 3-21 days consuming only water—can accelerate fat loss but rarely improves loose skin and may worsen it. During prolonged fasts, the body enters deep ketosis, burning fat but also breaking down some muscle if protein intake is absent. This muscle loss reduces underlying support for skin, leading to more noticeable sagging. For those with PCOS, fasting can temporarily lower insulin but often triggers cortisol spikes that exacerbate hormonal imbalances and promote abdominal fat regain once eating resumes. Studies on extended fasting show average weight loss of 1-2 pounds per day initially, but 25-40% of that can be lean mass without resistance exercise, directly impacting skin tightness.

Practical Strategies from the CFP Weight Loss Method

Instead of long water fasts, I recommend a modified approach in my book that combines strategic fasting with targeted nutrition. Start with 16:8 intermittent fasting to improve insulin sensitivity without extreme stress. Focus on 1.6-2.2 grams of protein per kg of ideal body weight daily—think 25-35g per meal from sources like eggs, Greek yogurt, and fatty fish—to preserve muscle. Include collagen-rich foods and 10-15g daily collagen peptides, which research links to 20-30% better skin elasticity scores after 8 weeks. For joint pain that makes movement hard, begin with seated resistance bands or water aerobics just 10 minutes daily, progressing slowly. Address diabetes and blood pressure by tracking fasting glucose; many in our program see 15-25 point drops in 30 days without extreme restriction. Stay hydrated with electrolytes—sodium, potassium, magnesium—to prevent the dehydration that worsens skin appearance.

Realistic Expectations and Long-Term Success

Loose skin improvement takes 6-18 months of consistent habits, not quick fixes. In the CFP Weight Loss community, women with PCOS who avoid prolonged water fasting and instead build muscle while losing 1-2 pounds weekly report firmer skin and higher confidence. If sagging remains after reaching goal weight, non-invasive options like radiofrequency treatments can help. The key is patience and consistency over crash approaches that ignore hormonal realities. Thousands have reversed years of failed diets by following these principles without feeling overwhelmed or embarrassed.

💬 What the Community Says

Forum users with PCOS and past yo-yo dieting share mixed experiences with extended water fasting. Many report initial rapid scale drops of 10-20 pounds in two weeks but note increased loose skin around the abdomen and arms afterward, especially those over 45. A common theme is that fasting helped reset insulin levels short-term yet led to hormonal crashes, fatigue, and weight rebound once food returned. Several mention joint pain intensified during multi-day fasts, making daily movement even harder. Others who combined shorter fasts with strength training and collagen supplements saw modestly better skin tone after 3-6 months. The community splits between those wary of any fasting due to thyroid or cortisol issues and a smaller group that cycles 24-48 hour fasts carefully under medical guidance. Most agree insurance barriers and conflicting online advice make finding sustainable plans frustrating, with many seeking simpler routines that fit busy middle-income lifestyles without gym memberships.
Cite this answer
Clark, R. (2026). Has anyone with loose skin tried water fasting for long periods of time? and hie. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/has-anyone-with-loose-skin-tried-water-fasting-for-long-periods-of-time-and-hie-did-it-effect-the-loose-skin-when-you-have-pcos-or-hormonal-imbalances
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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