Everything to Know About Skinny Fat

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Everything to Know About Skinny Fat: “Skinny fat” is commonly used to indicate a person with a fat percentage that far exceeds muscle mass.

What Does Skinny Fat Look Like?
Now you must be thinking – “What does skinny fat look like?” Individuals may appear thin or obese. They are characterized by the presence of excessive fat, especially around the abdomen or waist. They lack the definition that comes with the presence of lean muscles.

Causes of Skinny Fat

Factors Skinny fat can have many causes. Some body types are genetically inclined to hold more fat than muscle. However, several internal and external factors can also worsen the situation:-

1. Hormone level imbalance

The mass of stored fat depends on the levels of several hormones. For example, insulin is a hormone produced to regulate carbohydrate metabolism. Being under excessively long periods of stress leads to the production of excess cortisol, a hormone that makes the body insulin resistant. Another example is when estrogen steadily drops after menopause. Such hormonal imbalance leads to the accumulation of harmful visceral fat.

2. Resistance/strength training

Skinny fat is characterized by low muscle mass. Short of strength training using bands and body weight using weights or resistance training, which helps tear down the muscle and eventual increase in volume.

3. Caloric deficit diet

An extreme calorie deficit also causes skinny fat. When the body is deprived of energy, it uses muscle to compensate for the lack of energy and stores fat for emergencies.

Signs of Being Skinny Fat

There is a general belief that someone who weighs within the normal range of the BMI index is healthier than someone who is thin or obese. But many symptoms can indicate that a person is thin or obese.

The following are some examples of thin fats:

1. Higher level of fat

A tell-tale symptom of being skinny fat would be a visible higher proportion of fat than lean, toned muscle. Even if the person’s frame is small, a disproportionate amount of fat around the abdomen than the rest of the body hints at skinny fat.

2. Higher level of triglycerides

Triglycerides levels are an essential determinant of heart health. These are a type of lipid/fat found in the blood. Extremely high levels of triglyceride get stored as unused fat around the organs.

3. Higher density of cholesterol

Another type of lipid in the blood, such as triglycerides, indicates a high cholesterol level, which is also associated with diluted fat. There are also two types of cholesterol – first high-density lipoprotein and second low-density lipoprotein.

High-density lipoprotein is an essential “good” type for various hormones to function, while low-density lipoprotein is harmful. When there is an excess of LDL, it can cause serious health problems, such as atherosclerosis and heart problems.

4. Consumption of a bad diet

It is impossible to get out of a bad diet. Aesthetics matter, but health is even more important. A diet filled with insufficient amounts of simple, processed carbohydrates and the wrong types of fats and proteins leads to the accumulation of mostly visceral fat.

Tips for Getting Rid of Skinny Fat

The dangers of being skinny fat are obvious but some tips can help control the condition:-


When trying to lose weight, people focus only on cardio. While it is good for cardiovascular health, too much of it can affect the muscles. Without muscle, the fat percentage increases. The aim should be to do a healthy amount of cardio.

Strength training

The lack of strength training of muscles does not give them enough breaks to repair and increase volume. Any type of resistance training, such as free weights, resistance bands, or weight lifting, will help. Do what you love the most!

Extreme caloric restriction

Eating very little can help see a massive drop in numbers, but in the long run, it will hurt your health and stamina. Visceral fat accumulates around various organs as the body enters starvation mode while conserving energy. Therefore, avoid excessive amounts of calorie restrictions.