Skinny Fat: Definition, Causes, and More
The term skinny fat describes a body that looks slim but carries a high percentage of fat. Despite a normal BMI, those affected often lack muscle tone and may show signs like a soft midsection or weak limbs. Experts warn that this condition can raise health risks, even if weight appears healthy on the scales.
A skinny fat physique typically means body fat levels above 15% in men or 24% in women. The look is deceptive: thin arms and legs may hide a protruding belly or poor muscle definition. Causes range from genetics and hormone imbalances to diet, exercise habits, and natural ageing.
Poor body composition in these cases links to serious risks. High body fat—even with a normal BMI—can lead to insulin resistance, elevated LDL cholesterol, and high blood pressure. Over time, this raises the chances of type 2 diabetes, stroke, and heart disease. Chronically high insulin levels, often from diets heavy in simple carbs, worsen fat storage, particularly around the waist. Improving the issue involves a mix of lifestyle changes. Health guidelines recommend 150 to 300 minutes of moderate aerobic activity weekly, plus strength training at least twice a week. Diet also plays a key role: cutting back on ultra-processed foods, eating enough protein, and avoiding crash diets help reshape body fat and muscle balance. Stress management and consistent sleep further support these efforts.
Addressing a skinny fat build requires more than weight checks or calorie counting. A focus on strength training, balanced nutrition, and stable blood sugar can lower health risks and improve muscle definition. Without intervention, the condition may persist, increasing long-term vulnerability to metabolic and cardiovascular problems.
