Expert Q&A

Has anyone with loose skin tried water fasting for long periods of time? and hie did it effect the loose skin while doing intermittent fasting

Understanding Loose Skin During Weight Loss

As the expert behind CFP Weight Loss, I've worked with thousands of adults aged 45-54 who carry extra weight from years of hormonal shifts, diabetes management, and blood pressure concerns. Loose skin often appears after rapid or substantial fat loss because skin loses elasticity over time. Collagen production slows after age 40, and years of excess weight stretch the dermal layers. Many in our community fear that fasting will worsen sagging, but the reality depends on duration, nutrition, and supportive habits.

Water Fasting's Impact on Loose Skin

Water fasting for extended periods—typically 3 to 21 days with only water, electrolytes, and sometimes black coffee—triggers deep autophagy, the body's process of recycling damaged cells. This can improve skin texture over months by reducing inflammation that contributes to poor elasticity. However, prolonged water fasting without guidance often leads to muscle loss, which can make loose skin appear more pronounced since muscle helps fill out the skin's surface.

In my methodology outlined in The CFP Reset Protocol, I recommend water fasting only 24-72 hours max for beginners, especially those managing diabetes or joint pain. Longer fasts (7+ days) have shown in clinical observations to sometimes tighten mild loose skin through accelerated fat remodeling, but severe cases rarely resolve without additional interventions like strength training. Always supplement electrolytes to protect kidney function and blood pressure stability.

Intermittent Fasting and Skin Elasticity

Intermittent fasting (IF), such as 16:8 or 18:6 windows, offers a gentler approach that most of my clients prefer. It promotes steady fat loss without extreme calorie deprivation, allowing time for collagen-supporting nutrients during eating windows. Studies indicate IF can enhance growth hormone levels, which supports skin firmness. Pairing IF with 1.6-2.2 grams of protein per kg of ideal body weight daily, plus vitamin C-rich foods and resistance exercises 3x weekly, dramatically reduces the appearance of loose skin.

For those embarrassed by obesity-related sagging or overwhelmed by conflicting advice, start with shorter fasts. Track progress with measurements rather than the scale—many report 10-15% improvement in skin tightness after 90 days of consistent IF combined with walking to ease joint pain.

Practical Protocol for Safe Results

Begin with a 14:10 IF schedule for two weeks while focusing on whole foods: leafy greens, fatty fish, berries, and nuts to combat hormonal weight gain. Introduce a 24-hour water fast once weekly, ensuring 3-5 liters of fluid with Himalayan salt. Incorporate low-impact movements like chair yoga or water aerobics to build muscle without stressing joints. If loose skin persists after 6 months, consider non-invasive options discussed in my book. This balanced method helps middle-income families avoid costly programs insurance won't cover while delivering sustainable 1-2 pounds of fat loss weekly.

💬 What the Community Says

The community shows cautious interest in water fasting for loose skin, with many sharing stories of 5-14 day fasts leading to modest tightening around the midsection but little change on arms or thighs. Most practitioners favor intermittent fasting instead, reporting better skin tone when combined with collagen peptides and light strength training. Beginners over 45 frequently mention initial worsening of sagging due to rapid water weight loss, followed by gradual improvement after 3 months. A vocal minority warns against extended water fasts citing fatigue, hair loss, and blood sugar crashes, especially with existing diabetes or blood pressure meds. Lived experiences highlight the importance of electrolytes and medical supervision; those who failed previous diets appreciate the simplicity but stress realistic expectations—fasting alone rarely eliminates significant loose skin without building muscle underneath.
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-while-doing-intermittent
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.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ Good calorie amount? Advice to get high volume low cal and more protein when you have PCOS or hormonal imbalances — what the research actually says? ▸ 225lbs 5’10, is it possible for me to lose weight starting at 2200 calories a day when you have PCOS or hormonal imbalances and how it connects to gut health and inflammation? ▸ Do yall ever daydream of who you were before your diagnosis when you have PCOS or hormonal imbalances when you have PCOS or hormonal imbalances? ▸ Probiotics worked for a month then stopped. Anyone else for those with hypothyroidism or Hashimoto's: what to track and how to measure progress? ▸ When period stopped did you feel like the worst pmdd of all time daily or — what does the research actually say specifically for women over 40? ▸ Can you really Metformin (6 weeks in) for insulin resistance — can the gut stuff actually get better specifically for women over 40? 📖 Strategic Fat Loading — A critical 48-hour phase at the start of the reset where we prime the body with healthy fats to trigger the transition f… ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm for people with insulin resistance for people with insulin resistance? ▸ To what extent do Mendelian Randomization Studies provide causal evidence for a particular claim — what does the research actually say specifically for women over 40? ▸ Does okra water actually help gut issues: what to track and how to measure progress — what certified coaches recommend? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Were any of you guys fans of Journey? How big were they when you have PCOS or hormonal imbalances? ▸ LDN is changing my life, will this last: best practices and common mistakes to avoid for people with insulin resistance? ▸ Why cant i lose weight and am gaining weight when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? 📖 Anti-Inflammatory Protocol — A way of eating that prioritizes whole foods and eliminates triggers to quiet the internal 'fire' that prevents fat cell… ▸ Can autophagy regenerate muscle during physically active prolonged fast and how it connects to gut health and inflammation and its effect on metabolism and insulin levels? ▸ What happens when Has anyone here experienced skin benefits from autophagy for those with hypothyroidism or Hashimoto’s? ▸ Good calorie amount? Advice to get high volume low cal and more protein when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? ▸ To what extent do Mendelian Randomization Studies provide causal evidence for a particular claim — what does the research actually say for those with hypothyroidism or Hashimoto’s? 📖 Phase 1: Priming — The first 48 hours of a 70-day cycle focused on high-fat intake to prevent the brain from triggering a starvation respon… ▸ These electrolyte tabs, how often — evidence-based answer for CFP patients specifically for women over 40? ▸ LDN is changing my life, will this last: best practices and common mistakes to avoid: what to track and how to measure progress? ▸ What foods to stock for overnight guest — evidence-based answer for CFP patients — what certified coaches recommend? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ How do you handle social settings and conversations with other people — what does the research actually say on a low-carb or ketogenic diet? ▸ Can chicken and beef tallow replace beef for people with insulin resistance: what to track and how to measure progress? ▸ Weight loss without GLP-1 — what does the research actually say while doing intermittent fasting? ▸ What to do if you have to eat late dinners?? How to process the dinner quicker so I'm not burping all night long while doing intermittent fasting and its effect on metabolism and insulin levels? 📖 Tirzepatide Micro-Dosing — The practice of using the lowest effective dose to achieve results, minimizing side effects while maximizing the longevi… ▸ When am I supposed to see a doctor, then and how it connects to gut health and inflammation specifically for women over 40? ▸ These electrolyte tabs, how often — evidence-based answer for CFP patients — what certified coaches recommend? ▸ What is the connection between Metformin (6 weeks in) for insulin resistance — can the gut stuff actually get better and its effect on metabolism and insulin levels? ▸ Omnipod. Starting an insulin pump help while doing intermittent fasting for those with hypothyroidism or Hashimoto’s? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Making me super tired and in a dreamy, chill, ready for a nap state for most of the day and its effect on metabolism and insulin levels for long-term maintenance (not just short-term)? ▸ Omnipod. Starting an insulin pump help while doing intermittent fasting for long-term maintenance (not just short-term)? ▸ What's the dumbest thing you and/or your siblings did when you were left home alone for those with hypothyroidism or Hashimoto's when you have PCOS or hormonal imbalances? 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ Is lime water (but sipped throughout the day) ok with autophagy — how a functional medicine approach differs for people with insulin resistance? ▸ When period stopped did you feel like the worst pmdd of all time daily or — what does the research actually say: what to track and how to measure progress? ▸ What actually helps with the dryness when you have PCOS or hormonal imbalances while doing intermittent fasting? ▸ When the fatigue is real: how to talk to your doctor about this for people with insulin resistance? ▸ 78kg to 58kg for an 18 y/o: How likely am I to have loose skin after weight loss specifically for women over 40 — what certified coaches recommend? ▸ My weight loss progress so far as a 23 year male who stared eating less unhealthy and does little to moderate exercise. Am I doing well — evidence-based answer for CFP patients for people with insulin resistance? 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Is the carnivore diet the best WOE to lose weight — what does the research actually say if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Will eating meintenance calories make me lose weight for those with hypothyroidism or Hashimoto's when you have PCOS or hormonal imbalances? ▸ When do you know to go to the hospital specifically for women over 40? 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body t… ▸ Been on this diet for 11 months and its effect on metabolism and insulin levels and its effect on metabolism and insulin levels? ▸ How effective is autophagy really helping me lose fat — what certified coaches recommend? ▸ Best Curcumin Supplements: how to talk to your doctor about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Has anyone here made their own custom CGM patches with a Cricut for those with hypothyroidism or Hashimoto's during the weight loss plateau phase? ▸ Is it okay for teenagers to do longterm lowcarb/keto — evidence-based answer for CFP patients for those with hypothyroidism or Hashimoto’s? 📖 Visceral Fat — The dangerous 'hidden' fat stored around internal organs that drives chronic disease and is specifically targeted by our… ▸ What actually helps with the dryness when you have PCOS or hormonal imbalances and how it connects to gut health and inflammation? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Lost weight not exactly willingly and everybody’s weird about it for long-term maintenance (not just short-term) — what the research actually says? ▸ Testosterone how long does it take to work while doing intermittent fasting if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Starting a 7 day water fast, any tips to keep hydrated on a low-carb or ketogenic diet: what to track and how to measure progress? 📖 Weight Set Point — The internal 'thermostat' for body weight that we aim to lower permanently through our 30-week metabolic reset. ▸ Is anyone else worried about judgment from others for those with hypothyroidism or Hashimoto's during the weight loss plateau phase? ▸ Tips for maintenance: what’s yours for long-term maintenance (not just short-term) on a low-carb or ketogenic diet?