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.
“Skinny fat” is a term used to describe a body composition pattern where a person appears slim but has a higher body fat percentage and lower muscle mass than expected. In medical terms, this condition is often referred to as normal-weight obesity.
Although someone who is “skinny fat” may look healthy based on body weight alone, the balance between muscle and fat plays an important role in long-term health.
Excess body fat combined with low muscle mass may contribute to several health risks, including:
insulin resistance
type 2 diabetes
high cholesterol levels
cardiovascular disease
fatty liver disease
metabolic syndrome
Some people may have a normal body weight but still experience signs associated with higher body fat and lower muscle mass.
Possible indicators that you might have the “skinny fat” body type include:
Little muscle tone or definition despite a normal body weight; a body that seems soft or without shape is a common sign.
Higher body fat percentage; >25% for women or >20% for men despite the body weight being normal.
Fat accumulation around the abdomen (midsection); a softer belly or persistent fat in certain areas can signal unhealthy fat distribution, even if you are slim overall.
Low physical fitness or endurance; feeling fatigued, easily out of breath, or finding it hard to build strength could indicate a need for muscle development.
Abnormal cholesterol or blood sugar levels despite a normal BMI; all of which are linked to high visceral fat.
Several lifestyle and physiological factors may contribute to this pattern of “skinny fat” body composition, rather than genetics alone.
Sedentary Lifestyle
Prolonged sitting or lack of regular exercise can lead to gradual loss of muscle mass and increased fat accumulation over time. Without strength-building activities, the body retains fat disproportionally.
Poor Dietary Habits and Insufficient Protein Intake
Diets high in refined carbohydrates, processed foods, and added sugars, combined with insufficient protein intake, may contribute to the increase of fat storage and reduced muscle mass.
Ageing and Age-Related Muscle Loss
As people age, muscle mass naturally declines in a process known as sarcopenia. Without regular strength training, this can result in increased body fat percentage even when body weight remains stable.
Hormonal and Metabolic Factors
Cortisol, insulin, and thyroid hormones all play a role in fat storage and muscle development. Poor sleep, chronic stress, and hormonal changes can influence metabolism, fat storage, and muscle maintenance.
Unbalanced Workout Routines
Solely focusing on cardio without strength training can lose fat but fail to build muscle, leading to an unbalanced body composition.
Improving body composition involves reducing excess body fat while building or maintaining muscle mass. To transition from a “skinny fat” body type to a healthier and leaner physique, focus on preserving muscle while reducing excess fat. Here’s how:
Make strength training a key part of your routine. Strength training is key to building muscle and improving body composition. Compound exercises, like squats and deadlifts, are especially effective. Aim for 3-4 days a week, combined with moderate aerobic (cardio) exercises.
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, Stretching
Day 4 (Pull - Upper Body): Pull-ups, Bent-over Rows, Bicep Curls
Day 5 (Full Body): Kettlebell Swings, Push-ups, Burpees
Keep your cardio balanced. Including cardio 2-3 times a week improves endurance and supports fat loss, while maintaining a balance between muscle building and overall fitness. However, too much can hinder muscle growth, so integrate it moderately alongside strength-focused workouts to help maintain a healthy balance between muscle and body fat.
Diet plays a key role in transforming your body. A balanced diet that includes adequate protein, healthy fats, whole grains, fruits, and vegetables supports muscle growth and healthy metabolism.
Protein: Prioritise protein-rich meals to support muscle repair and growth. 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.
Adequate sleep, stress management, and maintaining a consistent exercise routine also contribute to better body composition. 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.
You may consider a body composition assessment if you:
have a normal BMI but poor metabolic markers
experience persistent fatigue or low physical fitness
have a family history of metabolic diseases
want a clearer understanding of your body composition and health risks
A healthcare professional can recommend appropriate screening tests and lifestyle strategies based on your health profile.
Understanding your body composition can help identify hidden metabolic risks even when your body weight appears normal.
At Prince Court Medical Centre, health assessments may include body composition analysis, metabolic screening, and personalised lifestyle guidance to support long-term health and wellbeing.
Book an appointment today with our team of weight management specialists if you are concerned about your body composition or metabolic health. We can help you develop a plan tailored to your needs.
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