<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>

More info to understand visceral fat (skinny fat) and eliminate them totally if this condition applies to you. 

Learn what the term "skinny fat" means, what causes it, what its health consequences are, and the risks it may introduce.

5 Major Risk Factors

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