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7 July 2023|Tips

Skinny fat – what is it and how to beat it?

“Slim but fat” – it sounds like the strangest play on words, doesn’t it? However, it’s actually a phenomenon that truly exists and is called “skinny fat.” In this article, we will explore the phenomenon of “skinny fat” – we will provide a definition, discuss the causes, and examine the impact on the health of this troublesome body type. This is an important topic as it affects both women and men worldwide. We will also present methods of prevention and combating this condition.

What exactly is “skinny fat” and what are its characteristics?

The term “skinny fat,” or alternatively known as “normal weight obesity,” refers to individuals with a normal or even insufficient body mass index (BMI < 25 kg/m²) but relatively high levels of body fat (BF > 30%). Considering that the “skinny fat” body type most commonly affects individuals who appear to be slim, it can often be misleading. In this type of body composition, the majority of body fat tends to accumulate around the abdomen and hips while other areas such as the arms and legs remain relatively slim. As a result, the condition may not be immediately noticeable in everyday life.

Who is most commonly affected by the issue of “skinny fat”?

Individuals leading a sedentary lifestyle

Lack of regular physical activity can lead to muscle loss and increased body fat. Therefore, individuals who lead a sedentary lifestyle or do not engage in any form of exercise are more prone to this problem.

Non-strength training individuals

Strength training and appropriate dietary habits are crucial for building and maintaining muscle mass. Individuals who do not frequently engage in such training, despite sporadic recreational physical activity, may need help to maintain or increase their muscle mass.

Individuals with an improper diet

Unhealthy eating habits, such as excessive calorie intake, high consumption of saturated fats and sugars, as well as a lack of essential nutrients and protein, can contribute to the accumulation of body fat and the loss of muscle tissue.

Problems resulting from having a skinny fat physique

Despite having a low body weight, individuals with a skinny fat physique may be susceptible to the same health problems as obese individuals, including cardiovascular diseases, type 2 diabetes, and insulin resistance. This is because the accumulation of a large amount of body fat, especially around the abdominal area, is associated with a higher risk of inflammation and metabolic disorders.

How to get rid of a skinny fat physique?

For individuals looking to improve their appearance and overcome a skinny fat physique, modifying their diet and lifestyle is the most effective and fundamental approach.

Diet:

The diet should be properly balanced in terms of caloric intake and all essential nutrients. It should provide all the necessary components for proper functioning in the right proportions, including protein, fats, carbohydrates, vitamins, and minerals. If your BMI is within the normal range, sticking to a noncaloric diet is the best option. However, if your BMI is elevated, it may be beneficial to follow a balanced, reduced-calorie diet.

It is also important to limit the consumption of simple sugars and saturated fats. Instead, they can be replaced with healthy fats found in fish, nuts, olive oil, and foods with a lower glycemic index, such as whole grains, leafy vegetables, nuts, and legumes.

Diet with Fitatu®:

The Fitatu® app can help you balance your diet. The app allows you to monitor the amount of calories, protein, fats, and carbohydrates consumed throughout the day.

Physical activity:

The second key element is physical activity. Regular exercise improves insulin sensitivity, which can facilitate fat reduction. Additionally, incorporating strength training into your daily routine can improve the muscle-to-fat ratio. Therefore, combining strength training with aerobic exercises such as running or swimming can yield the best results.

Summary:

“Skinny fat” is a surprising phenomenon that highlights the importance of not only body weight but also body composition. Remember that health is the most important aspect – take care of your body through a healthy diet and regular physical activity.

Fitatu® app

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What else will you find in Fitatu® Premium?

over 2000 recipes plus dozens of new ones every month,
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Fitatu® support group

Join the Fitatu® community on Facebook and achieve your goals together with other users. Group members motivate each other daily to stick to their diet or share favorite recipes.

Bibliography:

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Mohammadpoor Nami S, Heidari-Beni M, Esmaeili Abdar Z, Tabatabaei-Malazy O, Qorbani M. Normal Weight Obesity and Cardiometabolic Risk Factors: A Systematic Review and Meta-Analysis. Front Endocrinol (Lausanne). 2022 Mar 24;13:857930. doi: 10.3389/fendo.2022.857930. PMID: 35399938; PMCID: PMC8987277.
Ding, C., Chan, Z., i Magkos, F. (2016). Lean, but not healthy: The ‘metabolically obese, normal-weight’ phenotype. Current Opinion in Clinical Nutrition & Metabolic Care, 19(6), 408–417. https://doi.org/10.1097/MCO.0000000000000317
Zimta, Tigu, Muntean, Cenariu, Slaby, i Berindan-Neagoe. (2019). Molecular Links between Central Obesity and Breast Cancer. International Journal of Molecular Sciences, 20(21), 5364. https://doi.org/10.3390/ijms20215364
Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., … & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology,
Wijayatunga NN, Dhurandhar EJ. Normal weight obesity and unaddressed cardiometabolic health risk-a narrative review. Int J Obes (Lond). 2021 Oct;45(10):2141-2155. doi: 10.1038/s41366-021-00858-7. Epub 2021 May 18. Erratum in: Int J Obes (Lond). 2021 Aug 6;: PMID: 34007010.