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The term “Skinny Fat Body” refers to having a high percentage of body fat and a low quantity of muscle.
It’s a prevalent misperception that having a small or skinny body means you’re in good health. Those with higher body fat and lesser muscle mass, however, may be at risk of acquiring the following disorders, even if their body mass index (BMI) falls within a “normal” range:
- insulin resistance
- high levels of cholesterol
- blood pressure is too high
Continue reading to find out what the phrase “skinny fat” means and what lifestyle factors may play a role.
What does it mean to be skinny fat?
Because “skinny fat” does not have a recognized definition and is not a medical term, different people use it in different ways.
Despite having a “normal” BMI, it usually refers to having poorer muscle tone and strength as well as a relatively high body fat percentage. This term is frequently used in a negative sense to characterize someone who is not physically fit.
Someone who is called “skinny fat” may have a lot of visceral fat and little muscular definition.
Exercise and eating habits
When you workout, your body produces anabolic chemicals that promote muscular growth. Exercise also improves insulin sensitivity, which can reduce your risk of getting diabetes.
Exercising regularly will help you prevent hormonal changes that harm your body composition and make you more prone to fat storage.
A high-refined-sugar diet might also harm your body composition. A 2019 review Trusted Source discovered a link between sugar overconsumption and obesity.
Sex
Anyone can be labeled as “skinny fat.” Because the phrase is subjective, it is difficult to determine whether it is more prevalent in certain sexes.
Age
Due to hormonal changes that make it more difficult to maintain muscle, older persons may be at the highest risk of muscle loss and an increase in body fat.
Sarcopenia is the term for age-related muscle loss, which is frequently accompanied by a rise in body fat.
Unbalanced hormones
Hormonal abnormalities can lead to an increase in body fat and alterations in fat storage.
For example, decreased estrogen levels Trusted Source after menopause might result in increased fat mass and visceral fat storage in the abdominal cavity.
Who is in danger of developing skinny fat body?
A person who does not exercise regularly or eats an unbalanced diet may be at a higher risk of developing illnesses such as diabetes, stroke, and cardiovascular disease.
A “metabolically obese, normal weight” person is someone who is slim but has a metabolic profile that puts them at risk of developing metabolic disease.
The following are the five primary risk factors for this condition
- blood pressure is too high
- high amounts of blood sugar
- High triglyceride levels due to extra fat around the waist
- a lack of healthy HDL cholesterol
- Individuals over the age of 65 who are metabolically obese and normal weight are at an increased risk of all-cause mortality. Death from any cause and death from cardiovascular disease, according to a reliable source.
- According to research, having a high-fat mass and a combination of low muscle mass and strength may be connected with cognitive deterioration.
Is it possible that your diet is causing you to be skinny fat’?
When you eat sugary foods, your blood sugar rises, and your body creates insulin to transport the sugar into fat and muscle cells for storage.
Insulin resistance, which occurs when your body quits responding to insulin, can be caused by chronically increased insulin levels. Insulin resistance has been associated with an increase in body fat, particularly around the stomach.
Protein and a variety of other nutrients are required by your body to effectively create a muscular building. Your body’s capacity to create muscle can be hampered if you don’t obtain enough necessary nutrients in your diet.
Dietary recommendations
Here are some dietary changes that can help you lose weight:
- Reduce your intake of simple carbohydrates and instead focus on whole grains, fruits, and vegetables for the majority of your carbohydrates.
- Make sure your diet is high in protein.
- Reduce your intake of sugary or high-calorie beverages such as sodas, alcoholic beverages, and juices.
- Reduce your intake of added sugars.
- Decrease your consumption of ultra-processed foods such as pastries, sweetened morning cereal, and candy bars.
- Following your workout, have high-protein snacks.
What lifestyle changes can be beneficial?
Your lifestyle habits have a significant impact on your body composition and general health.
Poor sleep and too much stress, in addition to food and exercise habits, can contribute to increased body fat.
Here are some dos and don’ts to consider if you want to optimize your body composition.
What to do?
- Find strategies to reduce stress in your life and schedule time for stress-relieving hobbies.
- Sleep for at least 7 hours per night.
- Make exercise a weekly habit.
- Consume a well-balanced diet and limit your intake of processed sugars.
- Movement breaks should be used to break up extended periods of sitting.
What to don’t do?
- Don’t try to lose weight by going on a crash diet.
- Sleeping for less than 7 hours per night.
- Consume massive amounts of alcohol, either all at once or over a long period.
- Caffeine should be consumed close to bedtime.
- Nutrition is primarily provided through fast food.
Are there any exercises that can help?
Increasing your physical activity may help you enhance your body composition.
Contrary to what some websites suggest, there is no specific program or exercise that has been proven to reduce “skinny fat” body composition. Instead, find a workout that you enjoy and include it in your weekly regimen.
The following are the recommendations of the United States Department of Health and Human Services:
- Get at least 150 to 300 minutes of moderate-intensity aerobic activity per week.
- Strength training for all main muscles should be done at least twice a week.
CONCLUSION
Despite having a “normal” BMI, “skinny fat” refers to having a relatively high percentage of body fat and a low quantity of muscular mass.
People with this body composition may be more likely to develop diabetes and heart disease.
If it isn’t already a part of your routine, moderate exercise and a well-balanced, nutrient-dense diet can help you enhance or maintain your body composition.
