<ul><li>Minimize simple carbohydrates and focus on getting most of your carbohydrates from whole grains, fruit, and vegetables.</li><li>Include plenty of protein in your diet.</li><li>Minimize sugary or high-calorie beverages like sodas, alcohol, and juices.</li><li>Minimize your consumption of added sugars.</li><li>Minimize your intake of <a href="https://www.healthline.com/health/food-nutrition/ultra-processed-foods#So,-whats-the-difference-between-regular-processed-foods-and-ultra-processed-foods?-And-what-does-that-mean-for-your-health?">ultra processed foods </a>like pastries, sweetened breakfast cereal, and candy bars.</li><li>Eat <a href="https://www.healthline.com/nutrition/eat-after-workout">high-protein foods</a> after you exercise.</li></ul>

Recommended Dietary Measures 

<ul><li class="ql-align-justify">Along with diet and exercise habits, poor sleep and too much stress can also contribute to increased body fat.</li><li class="ql-align-justify">Here are some do’s and don’ts that might help improve your body composition.</li><li class="ql-align-justify">Your lifestyle habits play a big role in determining your body composition and your overall health.</li></ul>

Diet, Exercise, Lifestyle

<ul><li class="ql-align-justify">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.</li><li class="ql-align-justify">Age-related muscle loss is called <a href="https://www.healthline.com/nutrition/sarcopenia">sarcopenia</a>, which is often accompanied by an increase in body fat.</li></ul>

<ul><li class="ql-align-justify">Anyone can be considered “skinny fat.”</li><li class="ql-align-justify">Since the term is subjective, it’s hard to measure whether it’s more common in certain sexes / gender.</li></ul>

Sex / Gender 

<ul><li class="ql-align-justify">Hormonal imbalances may contribute to increased body fat and changes in body fat storage.</li><li class="ql-align-justify">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.</li></ul>

Hormone Imbalances 

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

Don’t

<ul><li class="ql-align-justify">There is no specific workout or exercise that is known to reduce “skinny fat” body composition.</li><li class="ql-align-justify">Instead, look for a type of exercise you enjoy and make it a part of your weekly routine.</li></ul>The U.S. Department of Health and Human Services recommends the following:<ol><li class="ql-align-justify">Do strength training for all major muscles at least twice per week</li><li class="ql-align-justify">Brisk walking</li><li class="ql-align-justify">Biking</li><li class="ql-align-justify">Jogging</li><li class="ql-align-justify">Tennis</li><li class="ql-align-justify">Dancing</li><li class="ql-align-justify">Hiking</li></ol>

Recommended Exercise to Reduce Skinny Fat

<ul><li class="ql-align-justify">“Skinny fat” doesn’t have a standardized definition and isn’t a medical term, so different people use the term in various ways.</li><li class="ql-align-justify">It’s usually used to refer to less muscle tone and strength as well as a relatively high body fat percentage, despite having a “normal” BMI.</li><li class="ql-align-justify">Somebody who is considered “skinny fat” may have a large amount of visceral fat and may not have much muscle definition.</li></ul>

What Does "Skinny Fat" Mean

<ul><li class="ql-align-justify">Everyone’s body is different. Some people are more genetically predisposed to have a higher body fat percentage and less muscle than others.</li><li class="ql-align-justify">Other factors like exercise and nutrition habits, age, and hormone levels can also contribute to body size.</li></ul>

What Contributes To "Skinny Fat" Body? 

<ul><li class="ql-align-justify">When you exercise, your body releases <a href="https://www.healthline.com/health/catabolism-vs-anabolism">anabolic hormones</a> that stimulate muscle building.</li><li class="ql-align-justify">Exercise also <a href="https://www.cdc.gov/diabetes/basics/insulin-resistance.html">increases your sensitivity to insulin</a>, which can lower your risk of developing diabetes.</li><li class="ql-align-justify">Exercising regularly can help you avoid hormonal changes that negligencetively impact your body composition and make you more prone to storing fat.</li><li class="ql-align-justify">Eating a diet high in refined sugar can also negatively impact your body composition.</li></ul>

Exercise and dietary habits

The five major risk factors for this condition are:<ul><li class="ql-align-justify">Metabolically obese</li><li class="ql-align-justify">Death from cardiovascular disease</li><li class="ql-align-justify">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</li><li>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</li><li>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</li></ul>

5 Major Risk Factors 

<ul><li class="ql-align-justify">Look for ways to minimize stress in your life and make time for <a href="https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety">stress-relieving activities </a>.</li><li class="ql-align-justify">Get at a minimum of <a href="https://www.healthline.com/health/sleep/how-to-figure-out-how-much-sleep-is-right-for-you">7 hours </a>of sleep per night.</li><li class="ql-align-justify">Make exercise part of your weekly routine.</li><li class="ql-align-justify">Eat a balanced diet and minimize refined sugar intake.</li><li class="ql-align-justify">Break up long periods of sitting with movement breaks.</li></ul>

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