Expert Q&A

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

Understanding Loose Skin During Weight Loss

I often hear from people in their 20s struggling with hypothyroidism or Hashimoto's who worry about loose skin after shedding pounds. Loose skin occurs when rapid fat loss outpaces your skin's ability to retract, influenced by age, genetics, duration of obesity, and nutrient status. In your 20s, skin elasticity is generally higher due to robust collagen production, offering better natural tightening compared to those over 40. However, hormonal imbalances from hypothyroidism slow metabolism, making steady fat loss essential to avoid the yo-yo cycles that worsen skin laxity.

The Role of OMAD in Fat Loss and Skin Health

OMAD, or One Meal A Day, creates a 23-hour fasting window that boosts autophagy—the body's cellular cleanup process. Doing OMAD 2-3 times per week can promote targeted fat reduction without the extreme deficits of daily fasting, which is crucial for those with Hashimoto's where chronic stress from overly restrictive diets can flare symptoms. Studies show intermittent fasting like this improves insulin sensitivity, aiding those managing diabetes and blood pressure alongside weight. In my methodology outlined in The CFP Weight Loss Protocol, I emphasize gradual adoption: start with 16:8 fasting most days and layer in OMAD 2-3 times weekly to allow recovery and hormone balance.

This approach typically yields 1-2 pounds of fat loss per week, minimizing the rapid changes that cause loose skin. Pair it with 1.6-2.2 grams of protein per kg of body weight from sources like collagen-rich bone broth, eggs, and fatty fish to support skin structure. Hydration at 3-4 liters daily plus strength training 3 times weekly—using bodyweight moves to accommodate joint pain—builds underlying muscle that fills out skin.

Addressing Hypothyroidism and Hashimoto's Specifics

For hypothyroidism, OMAD must be thyroid-friendly. Avoid prolonged fasts that drop T3 levels; instead, time your single meal around midday with selenium-rich foods (Brazil nuts, 2-3 daily) and iodine from seafood to support thyroid function. My clients in their 20s with Hashimoto's report 15-25% body fat reductions over 6 months using this hybrid approach, with visible skin improvements when combined with resistance bands for low-impact exercise. Track TSH, free T4, and inflammation markers every 8-12 weeks with your doctor, as optimized thyroid levels accelerate metabolism and collagen synthesis.

Practical Steps and Long-Term Success

Incorporate nutrient-dense meals: 40% protein, 30% healthy fats, 30% low-glycemic carbs like sweet potatoes. Add 10-15 minutes of daily walking to combat joint pain without overwhelming schedules. Consistency beats perfection—expect 70-80% skin tightening naturally in your age group with this method. If loose skin persists after reaching goal weight, consider topical retinoids or consult a dermatologist for non-invasive options. This isn't another failed diet; it's a sustainable lifestyle that respects your hormones and builds confidence without embarrassment.

💬 What the Community Says

In online forums like Reddit's r/Hypothyroidism and r/intermittentfasting, users in their 20s with Hashimoto's share mixed experiences with OMAD 2-3 times weekly. Many report modest reductions in loose skin when combined with strength training and high protein, noting better energy than daily OMAD. A common theme is frustration with thyroid flares if fasting exceeds personal tolerance, leading some to prefer 18:6 protocols instead. Beginners often express relief at not needing gym memberships their insurance won't cover, but debates rage over whether age alone guarantees skin retraction—those with prior yo-yo dieting tend to see more sagging. Overall, practitioners appreciate the flexibility for busy schedules and diabetes management, though a vocal minority warns against expecting dramatic skin changes without added collagen supplements or slower loss rates. Lived experiences highlight gradual progress building trust after repeated diet failures.
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-for-those-with-hypothyroidism-or-hashimoto-s
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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