Skinny Fat

The term skinny fat has captured attention as more people seek to balance body composition and health.

While many equate a normal body weight with good health, appearances can be deceiving.

What is skinny fat?

Skinny fat, also called normal weight obesity, refers to people who look slim but have an unhealthy body composition, with a higher fat-to-muscle ratio despite a normal weight.

This low muscle mass condition can increase the risk of health problems, such as insulin resistance, heart disease, or metabolic syndrome.

How to know if you're skinny fat?

Here are a few ways to assess if you might fall into the skinny fat body type:

1. Minimal Muscle Tone: You may appear to be a healthy weight but lack muscle definition. A body that seems soft or without shape is a common sign.
2. High Body Fat Percentage: If your body fat percentage exceeds 25% for women or 20% for men despite your weight being normal, it’s worth paying attention.
3. Fat Deposits Around the Midsection: A softer belly or persistent fat in certain areas can signal unhealthy fat distribution, even if you're slim overall.
4. Poor Fitness and Low Energy: Feeling fatigued, easily winded, or finding it hard to build strength could indicate a need for muscle development.
5. Concerning Health Metrics: A normal Body Mass Index (BMI) can mask issues like high cholesterol, high blood pressure, or elevated blood sugar, all linked to visceral fat.

What causes a skinny fat body?

Several factors can lead to a skinny fat condition, often stemming from lifestyle habits rather than genetics alone. Here are the main contributors:

1. Sedentary Lifestyle: Prolonged sitting or lack of regular exercise leads to muscle loss over time. Without strength-building activities, the body retains fat disproportionally.
2. Poor Diet Choices: Diets high in refined carbs, sugars, or processed foods but lacking in nutrient-rich options can fuel body fat storage while neglecting muscle growth.
3. Low Protein Intake: Protein is vital for muscle repair and development. Consuming insufficient amounts can lead to a loss of muscle while increasing fat stores.
4. Unbalanced Workout Routines: Solely focusing on cardio without strength training can lose fat but fail to build muscle, leading to an unbalanced body composition.
5. Hormonal Imbalances: Cortisol, insulin, and thyroid hormones all play a role in fat storage and muscle development. Stress, poor sleep, or medical conditions affecting hormones can worsen fat accumulation.
6. Ageing: With age, muscle mass naturally declines, and fat tends to increase unless actively counteracted through proper exercise and nutrition.

How to lose skinny fat?

To transition from a skinny fat body to a healthier, leaner physique, focus on preserving muscle while reducing excess fat. Here’s how:

Skinny Fat Workout

Strength training is key to building muscle and improving body composition. Aim for 3–4 days a week, paired with moderate cardio.

Compound exercises, like squats and deadlifts, are especially effective. Here’s an example workout plan:

• Day 1 (Push - Upper Body): Bench Press, Overhead Press, Triceps Dips
• Day 2 (Lower Body): Squats, Deadlifts, Lunges
• Day 3 (Active Recovery): Light cardio and stretching
• Day 4 (Pull - Upper Body): Pull-ups, Bent-over Rows, Bicep Curls
• Day 5 (Full Body): Kettlebell Swings, Push-ups, Burpees

Including cardio 2–3 times a week improves endurance and supports fat loss, while maintaining a balance between muscle building and overall fitness.

Skinny Fat Diet

Diet plays a key role in transforming your body. Aim for a high-protein intake to support muscle repair and growth, paired with nutrient-dense carbohydrate and fat sources.

• Protein: Aim to consume around 2 grams per kilogram of body weight daily. Lean meats, eggs, tofu, and Greek yogurt are excellent sources.
• Healthy Fats: Incorporate avocados, nuts, olive oil, and fatty fish to help regulate hormones and improve satiety.
• Complex Carbs: Prioritise whole grains, legumes, and vegetables over refined carbs to fuel workouts and recovery.

Decide between a slight caloric surplus for muscle growth or a deficit for fat loss, depending on your primary goal, while keeping the focus on protein and nutrient quality.

How to avoid being skinny fat?

Preventing a skinny fat body comes down to focusing on building strength and maintaining balance in your fitness and nutrition habits:

●     Make strength training a key part of your routine to enhance muscle mass and boost metabolism.

●     Prioritise protein-rich meals to support muscle repair and growth.

●     Keep your cardio balanced. Too much can hinder muscle growth, so integrate it moderately alongside strength-focused workouts.

●     Monitor progress with body composition measurements instead of relying solely on the scale.

Consistency in these habits, along with proper rest and recovery, will transform your body into a stronger, fitter, and healthier version.

For expert guidance on nutrition and lifestyle changes, trust the dietetics services at Prince Court, the best hospital in Kuala Lumpur.

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