Expert Q&A

Will doing omad 2-3 times a week get rid of it or reduce loose skin? I'm in my 20s?

Understanding Loose Skin During Weight Loss

I've seen many in their 20s struggle with loose skin after shedding pounds, especially with hormonal changes making fat loss uneven. Loose skin occurs when rapid weight reduction outpaces your skin's ability to retract, often due to reduced collagen production and elastin breakdown. In your 20s, you have an advantage—youthful skin elasticity is higher than in older adults, potentially allowing better natural tightening if approached correctly.

However, simply losing weight isn't enough. Factors like how quickly you lose (aim for 1-2 pounds per week), genetics, and prior obesity duration play major roles. My methodology in The CFP Weight Loss Method emphasizes sustainable approaches that support skin health alongside fat reduction, avoiding the yo-yo cycles many face after failed diets.

Can OMAD 2-3 Times a Week Help Reduce Loose Skin?

OMAD, or One Meal A Day, is a form of intermittent fasting where you fast for 23 hours and eat within a 1-hour window. Doing OMAD 2-3 times weekly can promote fat burning through autophagy, the body's cellular cleanup process that may aid skin remodeling. Studies suggest intermittent fasting boosts growth hormone levels by up to 500%, supporting muscle preservation and potentially minimizing loose skin compared to crash diets.

That said, OMAD 2-3 days per week won't magically eliminate loose skin. It can reduce it modestly by slowing weight loss pace on non-OMAD days and improving insulin sensitivity, which helps with hormonal balance often disrupted in those managing diabetes or blood pressure. For beginners overwhelmed by nutrition advice, combine it with resistance training 2-3 times weekly—bodyweight squats or bands work even with joint pain—to build muscle that fills out sagging areas. Expect 10-20% improvement in skin tightness over 3-6 months with consistency, but results vary.

Practical Strategies to Minimize Loose Skin with OMAD

Incorporate these actionable steps from my program: Stay hydrated with 3-4 liters of water daily to maintain skin plumpness. Boost collagen intake via bone broth or 10-15g supplements during your OMAD meal—rich in vitamin C from berries or citrus to enhance absorption. On non-fasting days, eat 1.6-2.2g of protein per kg of body weight from sources like eggs, fish, and nuts to support tissue repair.

Avoid extreme calorie deficits; target 500 calories below maintenance. For those embarrassed about obesity or short on time, simple 20-minute home walks replace gym dread. Track progress with measurements, not just the scale. If loose skin persists, consult a dermatologist for non-invasive options like radiofrequency treatments.

Long-Term Outlook and When to Adjust

In your 20s, consistent OMAD 2-3 times weekly paired with my CFP principles can significantly reduce loose skin risk by preserving lean mass and promoting even fat loss. Many clients report firmer skin within months, but patience is key—insurance rarely covers these programs, so self-management is empowering. If joint pain or blood sugar issues arise, ease in gradually. Remember, this isn't a quick fix but a lifestyle shift that builds confidence without overwhelm.

💬 What the Community Says

The community shows mixed experiences with OMAD 2-3 times a week for loose skin, especially among those in their 20s. Many beginners report modest improvements in skin tightness after 4-6 months when combining fasting with strength training and high protein, noting better results than constant dieting. A vocal minority complains that rapid initial weight loss from OMAD still led to noticeable sagging around the stomach and arms, particularly if they had higher starting BMIs or hormonal imbalances. Practitioners managing diabetes often praise the insulin benefits but debate its superiority over 16:8 fasting for skin concerns. Overall sentiment leans positive for gradual fat loss but highlights the need for hydration, collagen, and patience, with some sharing embarrassment turning to motivation after seeing incremental wins in forums.
Cite this answer
Clark, R. (2026). Will doing omad 2-3 times a week get rid of it or reduce loose skin? I'm in my 2. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/will-doing-omad-2-3-times-a-week-get-rid-of-it-or-reduce-loose-skin-i-m-in-my-20s
Russell Clark, 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 →
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