Embracing Loose Skin
And Finally Loving Yourself
When you lose a significant amount of weight, there’s a conversation no one really prepares you for, " the what comes next with your body image”. We’ve been so focused on the number on the scale and the hole in our belts that the rest was left in the unknown. One of these things are loose skin and how we handle it, mentally and physically. For many, the loose skin left behind can be a reminder of where they’ve been, but instead of pride, it often brings shame or discomfort. It’s a reality that’s rarely talked about, which is why I think it deserves the spotlight.
The Link Between Body Dysmorphia and Loose Skin
Loose skin can trigger or worsen our body image struggles, exasperating body dysmorphia. Studies show that 1 in 50 people experience body dysmorphic disorder (BDD), which is a mental health condition characterized by obsessive thoughts about perceived flaws in appearance. For individuals who have undergone weight loss, this can be particularly challenging as their bodies don’t always match societal ideals, even after achieving a major goal.
This was true for me and perpetuated my need to “get smaller”. Loose skin, stretch marks, and scars are often seen as imperfections by a culture obsessed with “flawless” bodies and I gained this mindset from excessive dieting. It took me a long time to understand that these markings weren’t actually “flaws”, but proof of strength, growth, and transformation. This outlook doesn’t end with me and it’s time we all start seeing our “flaws” in a new, more positive light.
How to Start Loving Yourself, Loose Skin and All
Self-love is a practice, and we’ll never find it within a destination. It takes time, grace, compassion, patience, and consistency to reframe how you see your body. To help you get started:
1. Focus on What Your Body Can Do: Loose skin doesn’t diminish your body’s strength, endurance, or resilience. Start by celebrating what your body has accomplished, whether that’s carrying you through a challenging time, helping you lose weight, or just getting through each day. Make a list of what you’re grateful for about your body and refer back to it when negative thoughts arise.
2. Rewrite the Narrative: Instead of seeing loose skin as a flaw, see it as part of your story. Every perceived imperfection is actually a physical representation of growth and healing. Journal about your journey to hone in on that belief by asking yourself questions like, “what have you overcome, how far have you come, and how does your skin reflects your strength?”. Reframing your perspective is a powerful way to shift your mindset and internal narrative toward self-compassion. Check out one of my past articles, Shifting From Self-Criticism, to help you in this process.
3. Surround Yourself with Positivity: Curate your social media feeds to reflect body positivity and diversity, as we are what we absorb. Follow accounts that embrace the body and lifestyle you desire, while highlighting natural features like loose skin, scars, and stretch marks. We all have unique ways that our bodies exist in this world and seeing others love themselves can be a powerful reminder that you’re allowed to do the same!
4. Practice Self-Compassion: When negative thoughts arise, meet them with kindness instead of judgment. We have to recognize and embrace them, rather than resent and bury them. Practice speaking to yourself the way you would a close friend who is struggling with a similar outlook. Replace automatic thoughts and phrases like “I hate how I look” with “I’m learning to love my body as it is”.
5. Normalize Your Experience: You’re not alone in feeling self-conscious about your body, or specifically loose skin. Millions of people, regardless of size, experience body image struggles at one point or another. Talk to friends, family, coach, or a therapist about how you’re feeling. The more you share, the less isolated you’ll feel.
6. Embrace Your Unique Journey: Every wrinkle, scar, or stretch mark is a part of your personal map. Loose skin doesn’t erase the progress you’ve made or minimize your success in any way; it adds depth to your story. Remind yourself that beauty comes in all forms and that your worth isn’t defined by how “perfect” your body looks, even when society pushes you to believe something else.
The Road Ahead
It’s okay to have hard days, as learning to love yourself doesn’t happen overnight. But with love, intentional effort, and a bit of vulnerability, you can start to embrace your body for everything it is: resilient, strong, and beautiful. Loose skin is not a flaw to be fixed, it’s a reminder of how capable you are.
This week, I challenge you to write down 5 things you’re grateful for about your body. Start small, but make it meaningful. Your body deserves your love, no matter what stage of the journey you’re in. Let’s redefine what it means to love ourselves, one kind thought at a time!
If you want to share your thoughts or get more support, send Kiley an email at info.khhllc@gmail.com
