The Skinny on “Skinny Fat”

Looks can be deceiving. The term “skinny fat” refers to a body composition where an individual appears thin based on their weight and Body Mass Index (BMI) but has a higher percentage of body fat and lower muscle mass. This condition, formally known as sarcopenic obesity, is deceptive as the person might look healthy, but metabolically, they may be at higher risk for a range of conditions, including cardiovascular diseases, type 2 diabetes, and metabolic syndrome.

People who are skinny fat typically have a normal or underweight BMI (below 25), yet their body fat percentage is elevated. This excess fat, especially visceral fat surrounding organs, can lead to poor health outcomes even in those who aren’t technically “overweight.” According to a study published in Obesity Reviews, body composition is a stronger predictor of health outcomes than BMI alone, underscoring the dangers of skinny fat even in seemingly healthy individuals¹.

Factors Contributing to Being Skinny Fat

1. Sedentary Lifestyle: One of the biggest contributors to being skinny fat is a lack of physical activity, especially resistance training. Without consistent exercise, particularly strength training, muscle mass decreases while body fat accumulates. This is particularly true for individuals who may have an active metabolism but do not engage in activities that build muscle.
2. Aging and Muscle Loss: As we age, muscle mass naturally declines—a process called sarcopenia. Without intervention through exercise and nutrition, this muscle loss is often replaced by fat, leading to a skinny-fat physique. Research from the Journal of Clinical Endocrinology & Metabolism confirms that muscle loss accelerates after the age of 30, making it vital to maintain an active lifestyle to counteract this trend².
3. Poor Dietary Choices: Consuming a diet high in processed foods, refined carbohydrates, and sugars is another significant factor. These types of foods can spike insulin levels, leading to fat storage, particularly visceral fat. Additionally, diets that are low in protein can make it harder to build and maintain muscle mass.
4. Genetics: While lifestyle factors play a critical role, some individuals are more predisposed to accumulating visceral fat due to genetic factors. Genetics influence how our bodies store fat and the distribution of fat versus muscle.
5. Stress and Sleep: Chronic stress and inadequate sleep can elevate cortisol levels, which has been linked to increased visceral fat. Elevated cortisol can lead to muscle breakdown and fat accumulation, worsening the skinny-fat condition.

How to Tell if You’re Skinny Fat

Determining whether you are skinny fat isn’t as simple as looking at a number on the scale or a BMI chart. Instead, it requires an assessment of body composition. Here are some common indicators:

• High Body Fat Percentage: While your weight may be low or normal, body fat percentage may be higher than optimal. A body fat percentage over 20% for men or 30% for women typically indicates excess fat for someone in the “normal” weight range.
• Lack of Muscle Tone: If you have a soft appearance, especially around the abdomen, hips, and thighs, despite a low weight, it may indicate low muscle mass and higher fat.
• Low Strength Levels: Difficulty in performing exercises that require strength, such as squats or lifting weights, can be a sign that you lack sufficient muscle mass.
• Fatigue and Metabolic Issues: People who are skinny fat often have lower energy levels and may experience insulin resistance, leading to fatigue, cravings for sugary foods, and other metabolic disturbances.

How to Combat Skinny Fat

If you suspect that you may be skinny fat, the good news is that with the right approach, you can improve your body composition and reduce the associated health risks. Here are the top strategies for addressing skinny fat, focusing on exercise, diet, and lifestyle adjustments:

1. Strength Training (Resistance Training)
   Building muscle is critical for reversing the skinny-fat condition. Strength training exercises such as squats, deadlifts, bench presses, and bodyweight exercises help build lean muscle mass. According to a study in The Journal of Strength and Conditioning Research, resistance training leads to both fat loss and muscle gain, which is essential for improving body composition³.
2. High-Protein Diet
   Protein plays a crucial role in muscle repair and growth. A diet that includes 1.2 to 1.6 grams of protein per kilogram of body weight helps in maintaining and building muscle mass while supporting fat loss. In a study published in The American Journal of Clinical Nutrition, researchers found that higher protein intake contributes to better body composition and fat loss⁴. Sources of high-quality protein include beef, eggs, fish, and fermented plant-based protein options.
3. Incorporate Low-Carb or Keto Diet
   A low-carb or ketogenic (keto) diet can be particularly effective for those who are skinny fat. These diets limit the intake of carbohydrates, which helps stabilize insulin levels and encourages the body to burn fat for fuel. Studies published in The Journal of Clinical Nutrition show that low-carb and keto diets can result in greater fat loss, particularly around the abdomen, without losing muscle mass⁵.
4. High-Intensity Interval Training (HIIT)
   HIIT workouts involve short bursts of intense activity followed by periods of rest or lower-intensity exercise. Research from The Journal of Obesity suggests that HIIT is effective for reducing visceral fat and improving cardiovascular health in those who are lean but carry excess fat⁶. Combining HIIT with resistance training is an efficient way to burn fat while preserving muscle.
5. Avoid Processed and Sugary Foods
   Reducing or eliminating processed foods and sugar is essential for addressing insulin resistance and visceral fat accumulation. Processed carbohydrates, such as white bread, pasta, and sugary snacks, contribute to fat storage.
6. Get Enough Sleep
   Sleep is crucial for fat loss and muscle recovery. Inadequate sleep can increase cortisol levels, which promotes fat storage, particularly around the abdomen. Aim for 7-9 hours of quality sleep per night to ensure proper recovery and hormonal balance.
7. Manage Stress Levels
   Chronic stress increases cortisol levels, which has been linked to increased fat accumulation, particularly visceral fat. Incorporating stress-relieving activities such as religious observances, meditation, yoga, or mindfulness can help lower cortisol and improve body composition.
8. Monitor Your Body Composition
   Regularly tracking your body composition using tools such as body fat calipers, DEXA scans, or bioelectrical impedance scales can give you a clearer picture of your fat and muscle percentages. This can help guide your progress and ensure you’re on the right path.
9. Stay Consistent
   Consistency is key when addressing skinny fat. Long-term changes in diet and exercise routines are necessary to see significant improvements in muscle mass and fat loss.
10. Supplement Wisely
    Certain supplements, such as omega-3 fatty acids, branched-chain amino acids (BCAAs), and creatine, can support muscle growth and fat loss. Omega-3s, found in fish oil, help reduce inflammation and improve metabolic health, while BCAAs and creatine support muscle recovery and growth.

Conclusion

Skinny fat may seem like a benign condition because it affects individuals with a normal weight, but it poses significant health risks due to the combination of high fat and low muscle mass. By focusing on strength training, adopting a protein-rich and low-carb or keto diet, and improving lifestyle factors like sleep and stress management, you can reverse this condition and improve both your appearance and long-term health outcomes.

References

1. Mørkeberg J, et al. (2015). “Body composition and health outcomes: Is BMI the best indicator?” Obesity Reviews, 16(7): 600-617.
2. Rosenberg IH. (1997). “Sarcopenia: origins and clinical relevance.” The Journal of Clinical Endocrinology & Metabolism, 82(12): 3913-3915.
3. Schoenfeld BJ, et al. (2016). “Resistance Training for Muscle Hypertrophy.” The Journal of Strength and Conditioning Research, 30(4): 1070-1085.
4. Leidy HJ, et al. (2015). “The role of protein in weight loss and maintenance.” The American Journal of Clinical Nutrition, 101(6): 1320S-1329S.
5. Yancy WS, et al. (2004). “A low-carbohydrate, ketogenic diet to treat obesity and hyperlipidemia: a randomized, controlled trial.” The Journal of Clinical Nutrition, 79(5): 905-910.
6. Boutcher SH. (2011). “High-intensity intermittent exercise and fat loss.” The Journal of Obesity, 2011: 868305