Being "skinny fat" is that frustrating spot where you look slim but still have a little body fat than you'd like, especially around the stomach. You might see someone else who is the same weight and height as you but looks more toned than you. The truth is, just because your number on the scale is ideal doesn’t mean your body composition is on point.
The main problem with being skinny fat is that, even though you might look fit and healthy from a distance, you lack the necessary muscle mass or definition. In simpler terms, it means you have more fat than what is healthy for your body type and not enough muscles.
But you don’t have to worry because it’s totally possible to change that. With a mix of muscle-building workout exercises, a little more focus on strength, and a balanced diet, you can go from feeling “meh” about your body to feeling strong and confident.
In this blog, we further explore what skinny fat is, learn what you can do to get a toned body and look at skinny fat workouts.
Table of Contents
- What Is Skinny Fat & How To Know If You Are One?
- Skinny Fat Workout Exercises To Get Rid of Fat & Build Muscle
- How Can a Skinny Fat Person Get Fit?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Skinny Fat & How To Know If You Are One?
Skinny fat sounds like a contraction, right? After all, skinny and fat are usually used as direct antonyms, as polar opposites. The idea that there is something like a thin, fat figure seems ridiculous. Yet, it exists and is not a healthy way to be.
"Skinny fat" refers to individuals who appear slim but have a higher body fat percentage (particularly around the belly) and low muscle mass while retaining a normal BMI.
Skinny fat people typically have a high amount of visceral fat, which is the fat that surrounds the organs and is much more harmful than subcutaneous fat. Even if they appear slim on the outside, this type of fat can still pose health risks. Being skinny and fat can be a risk for chronic diseases and health problems such as high cholesterol and stroke.
Here’s how you can know if you’re skinny fat or not:
- Lack of muscle tone: Despite being slim, your body may feel soft or not have much muscle definition, especially in your arms, legs, or core.
- Increased belly fat: You may have a little extra fat around the stomach area, even if your weight seems normal or low.
- No strength or endurance: You might struggle with exercises that require average strength or stamina, even though you’re not overweight.
- Low energy levels: Skinny fat individuals sometimes feel more sluggish or tired because muscle mass plays a big role in overall energy and metabolism.
Also Read: Challenge Yourself With This 6-Day Best Workout Split For Muscle Gain And Know Its Benefits!
Skinny Fat Workout Exercises To Get Rid of Fat & Build Muscle
To get rid of "skinny fat," focus on building muscle and reducing excess fat through a balanced approach. Incorporate strength training exercises into your workouts to build muscle and increase metabolism. Here are some strength training exercises to help you kick off your workouts:
| Squats | The golden exercise for building your legs and glutes and they engage your core for stability. |
| Push-ups | They target your chest, shoulders, and triceps while also working your core. |
| Deadlifts | Excellent for strengthening your back, legs, and core, boosting overall strength. |
| Lunges | Lunges target the legs and glutes while improving balance and stability. |
| Planks | A classic core exercise that helps tone your abs and strengthen your entire body. |
| Rows | Perfect for building back muscles and improving posture. |
| Dumbbell Shoulder Press | Strengthens your shoulders and arms while engaging your core for balance. |
| Bicep Curls | A classic for building arm muscles and improving upper body strength. |
Also Read: Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan
How Can a Skinny Fat Person Get Fit?
In order to lose weight, a skinny, fat person should do the following:
1. Fill Up On Protein
Protein is a building block for muscle construction and repair, and without it, it’s not possible to build muscle. Protein also promotes the saturation of caloric intake to prevent weight gain.
Foods rich in protein include chicken, fish, seeds, cottage cheese, yoghurt, beans, legumes, soy, tofu, etc.
Also Read: How To Increase Absorption Of Protein In The Body? 8 Tips And Food List
2. Healthy Eating Habits
Apart from eating adequate protein, you must also focus on the other parts of your diet. Be sure to include sufficient dietary fibre (fruits, vegetables, etc.), complex carbs (whole grains, quinoa, etc.) and healthy fats (olive oil, avocado, etc.).
In addition, reduce sugar intake and minimise the amount of processed and junk food in your diet. They are high-calorie foods that lack nutrients and also pack an unhealthy amount of unhealthy fats.
Also Read: 16 Fat-Burning Foods To Lose Weight & Get That Lean Figure!
3. Include Strength Training
As mentioned earlier, strength training promotes fat loss and muscle growth, which are key for transforming a "skinny fat" physique.
Strength training exercises (squats, lunges, push-ups, deadlifts, etc.) not only help tone your muscles but also improve overall body composition, shifting you from a soft, slim look to a more defined, sculpted appearance.
4. Never Compromise Sleep
Good sleep is the basis for overall health. A consistent lack of sleep or irregular sleep patterns can lead to hormonal imbalance and increased cortisol, which contributes to stubborn belly fat.
Dietitian’s Recommendation
If you fall into the category of skinny fat and want to be toned, you may need to make some lifestyle changes. A healthy, balanced diet and regular exercise (cardio plus resistance training) are the most crucial steps in redefining your physique and health.
I suggest implementing good changes in your overall healthy lifestyle, including getting sufficient sleep, not sitting for too long, and reducing the level of stress.
Dt. Lavina Chauhan
The Final Say
Skinny fat is a term used for people who have a relatively high body fat percentage and low muscle mass but a normal BMI. People of this body composition can be exposed to the risk of developing serious medical illnesses or health complications.
If you’re skinny fat, this is no longer part of your routine; regular exercise and consumption of a balanced and nutrient-dense diet can help improve or maintain your body composition.
FAQs
1. What is considered a skinny fat?
"Skinny fat" refers to individuals who appear slim but have a higher body fat percentage (particularly around the belly) and low muscle mass while retaining a normal BMI.
2. What is the best diet for skinny, fat people?
For skinny fat people, it’s best to minimise simple carbs, refined sugar, and unhealthy fats, focus on filling up on protein and fibre, and get most of your carbohydrates from complex sources like whole grains, fruits, and vegetables.
References
- https://luminaaesthetics.com/en/what-is-skinny-fat-and-how-to-get-rid-of-it/
- https://bonytobeastly.com/skinny-fat-guide/
- https://www.ativafit.com/blogs/exercise-tips/what-is-skinny-fat-how-to-get-rid-of-skinny-fat?srsltid=AfmBOopZ7yN_sFTWUsYvUAcupp42fKfQRqtH-GNoeMZjgEDs6EYFarZk
- https://www.onlymyhealth.com/how-to-fix-skinny-fat-1676379968
- https://www.transparentlabs.com/blogs/all/how-to-get-rid-of-skinny-fat?srsltid=AfmBOooQwRiifTE525g3JW5DbvXnb-aph-MkfX6DghDwR7ivuuxX853m
- https://www.medicalnewstoday.com/articles/skinny-fat#definition
- https://connect.healthkart.com/skinny-fat/?srsltid=AfmBOopST5iCsp77_3LjP-wh_kHZWhcRddPV6IhnW4AjNvMu_ciobWVd
- https://www.fitnesswithtj.co.uk/fitness-tips/fat-loss-advice/how-to-get-rid-of-skinny-fat-body-6-simple-tips/
- https://www.myfitfoods.com/blogs/fit-tips/how-to-get-rid-of-skinny-fat?srsltid=AfmBOoqgNaqUh4WZmlAFlTqDFu3NE83gkmDP1a45bqlhr0wDxSjEYEVm
- https://www.bodyspec.com/blog/post/how_to_get_rid_of_skinny_fat_transforming_your_body_the_right_way
- https://www.transparentlabs.com/blogs/all/how-to-get-rid-of-skinny-fat?srsltid=AfmBOooQwRiifTE525g3JW5DbvXnb-aph-MkfX6DghDwR7ivuuxX853m
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