Skinny Fat: Definition, Causes & More

• When you exercise, your body releases anabolic hormones that stimulate muscle building.
• Exercise also increases your sensitivity to insulin, which can lower your risk of developing diabetes.
• Exercising regularly can help you avoid hormonal changes that negligencetively impact your body composition and make you more prone to storing fat.
• Eating a diet high in refined sugar can also negatively impact your body composition.

• Anyone can be considered “skinny fat.”
• Since the term is subjective, it’s hard to measure whether it’s more common in certain sexes / gender.

• Older adults may be at the highest risk of muscle loss and an increase in body fat, due to hormonal changes that make it more difficult to maintain muscle.
• Age-related muscle loss is called sarcopenia, which is often accompanied by an increase in body fat.

• Hormonal imbalances may contribute to increased body fat and changes in body fat storage.
• The medical term for someone who’s lean, BUT has a metabolic profile that puts them at risk of developing metabolic disease is a “metabolically obese, normal weight” individual.

The five major risk factors for this condition are:

• Metabolically obese
• Death from cardiovascular disease
• Research has also found that having a high mass of fat and a combination of low muscle mass and strength may be associated with cognitive decline
• When you eat food high in sugar, your blood sugar rises and your body produces insulin to shuttle the sugar into fat and muscle cells for storage
• Chronically elevated insulin levels can lead to insulin resistance, which happens when your body stops responding to insulin. Insulin resistance is linked to increased body fat, especially around the belly

• Minimize simple carbohydrates and focus on getting most of your carbohydrates from whole grains, fruit, and vegetables.
• Include plenty of protein in your diet.
• Minimize sugary or high-calorie beverages like sodas, alcohol, and juices.
• Minimize your consumption of added sugars.
• Minimize your intake of ultra processed foods like pastries, sweetened breakfast cereal, and candy bars.
• Eat high-protein foods after you exercise.

• Along with diet and exercise habits, poor sleep and too much stress can also contribute to increased body fat.
• Here are some do’s and don’ts that might help improve your body composition.
• Your lifestyle habits play a big role in determining your body composition and your overall health.

• Look for ways to minimize stress in your life and make time for stress-relieving activities .
• Get at a minimum of 7 hours of sleep per night.
• Make exercise part of your weekly routine.
• Eat a balanced diet and minimize refined sugar intake.
• Break up long periods of sitting with movement breaks.

• Follow a crash diet in an attempt to lose weight.
• Sleep fewer than 7 hours per night.
• Consume alcohol in large amounts, either at once or over a long period of time.
• Consume caffeine close to bedtime.
• Rely mostly on fast food for nutrition.

• There is no specific workout or exercise that is known to reduce “skinny fat” body composition.
• Instead, look for a type of exercise you enjoy and make it a part of your weekly routine.

The U.S. Department of Health and Human Services recommends the following:

1. Do strength training for all major muscles at least twice per week
2. Brisk walking
3. Biking
4. Jogging
5. Tennis
6. Dancing
7. Hiking