Expert Q&A

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

Understanding Loose Skin During Weight Loss

As the expert behind CFP Weight Loss, I've worked with thousands facing the same frustration: rapid fat loss leaves behind excess skin, especially around the abdomen, arms, and thighs. In your 20s, skin elasticity is generally better due to higher collagen production, but factors like how quickly you lose weight, genetics, and previous obesity can still cause noticeable sagging. The good news? Strategic approaches can help your skin adapt rather than hang loose.

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

OMAD, or One Meal A Day, creates extended fasting windows that boost autophagy—the body's cellular cleanup process. Doing OMAD 2-3 times weekly can promote fat loss without the extreme restriction of daily fasting, which is ideal for beginners overwhelmed by conflicting advice. This intermittent approach may reduce loose skin by allowing gradual fat loss (aim for 1-2 pounds per week) while giving skin time to retract. Studies show fasting triggers growth hormone release, supporting collagen synthesis. However, it won't "get rid" of loose skin entirely if you've lost over 50 pounds; combine it with strength training to build muscle that fills out the space.

For those managing diabetes and blood pressure, OMAD 2-3 days helps stabilize blood sugar but monitor closely—pair with nutrient-dense meals rich in protein (1.6g per kg body weight) and vitamin C to aid skin repair.

The Critical Role of Cortisol and Stress Hormones

High cortisol from chronic stress directly worsens loose skin by breaking down collagen and promoting abdominal fat storage. In my methodology outlined in The CFP Weight Loss Protocol, I emphasize that stressed individuals lose less fat and retain more sagging because elevated stress hormones impair skin remodeling. If joint pain or hormonal changes have you feeling overwhelmed, unmanaged cortisol can sabotage progress. Simple daily practices like 10-minute walks, deep breathing, or 7-9 hours of sleep can lower cortisol by 20-30%, improving skin tightness during your OMAD days.

Practical Strategies to Minimize Loose Skin

Start with resistance training 3x weekly—focus on compound moves like squats and push-ups to build underlying muscle. Stay hydrated (at least 3 liters daily) and include collagen-rich foods or supplements (10g daily). Dry brushing and moisturizing with oils containing vitamin E support circulation. Track progress slowly; most in their 20s see 40-60% improvement in skin appearance within 6-12 months using this balanced OMAD schedule. If insurance barriers or past diet failures have left you embarrassed to seek help, remember this isn't another fad—it's sustainable physiology. Consult your doctor before starting, especially with blood pressure concerns, and focus on consistency over perfection.

💬 What the Community Says

In online forums, people in their 20s experimenting with OMAD 2-3 times a week report mixed results on loose skin. Many note gradual improvements when paired with weight training and hydration, but quick weight loss phases still led to noticeable sagging for those with prior obesity. Cortisol comes up frequently—users describe how high-stress periods seemed to worsen skin looseness despite fasting. Beginners managing diabetes appreciate the blood sugar benefits but worry about nutrient timing. A vocal minority shares success stories with added collagen and strength routines, while others feel discouraged after failed diets, saying nothing fully eliminates loose skin without surgery. Joint pain often limits exercise options, leading to debates on whether milder intermittent fasting is more sustainable than full daily OMAD. Overall, the community values practical, low-time-commitment tips but remains skeptical of any single solution.
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-and-the-role-of-cortisol-and-stress-hormones
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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