Ever heard the term “skinny fat” before?
While those two words typically mean the opposite, the term skinny fat is often used to refer to those in smaller-sized bodies with a higher body fat composition. In other words, someone who has a higher proportion of body fat compared to muscle.
This can make you look out of shape, even if you are thin. And it might not even be noticeable unless you are standing in front of a mirror in your birthday or bathing suit.
If this sounds a lot like you, you might be wondering how you can get rid of it. Let’s dive in.
What is the Main Cause of Skinny Fat?
Many things can cause skinny fat, but the main cause is insufficient muscle mass. This is particularly common in women, as the focus on their physique is often thinness rather than muscle tone.
Women are also more likely to participate in restrictive diets and focus more on cardio-type exercises that don't allow for muscle growth. But that doesn't mean men don’t suffer from skinny fat as well.
Doing little to no strength-based exercise, not eating enough protein, and choosing very low-calorie or restrictive diets can all lead to skinny fat.
It’s important to note that genetics also play a role in skinny fat. Two people can have the same diet and exercise habits, but only one is skinny fat because of a genetic predisposition to store body fat.
Other lifestyle factors, such as chronically high stress levels, can also play a role in the development of skinny fat as the stress hormone, cortisol, increases body fat storage and the desire to eat to cope [1].
Is Skinny Fat Hard to Lose?
Luckily, skinny fat is not any harder to lose than regular fat. However, central fat storage tends to be the most stubborn, whether you are overweight or in a healthy BMI range.
Some individuals are more prone to storing excess fat around their abdomen area. This can be genetic or a result of high cortisol levels from chronic stress.
How Fat Loss Works
There’s a lot of mystery around fat loss. By doing a quick internet search you can find fat-burning supplements, special diet plans, cleanses, tonics, and several other fads that promise to help you shred fat.
Unfortunately, many of these don’t have any research to support their claims and true fat loss requires you to focus on more than just one thing. It’s also a process that won’t happen overnight.
Some important things to consider if you are trying to lose fat are your diet quality and quantity, your exercise plan, your stress levels, and your sleep. Let’s take a deeper look at how these areas can impact fat loss.
Diet
Diet is one of the main considerations for fat loss but many think this means eating a low-fat diet or cutting down significantly on calorie intake. In reality, a diet for fat loss focuses on choosing high-quality foods and prioritizing foods that support lean body mass, such as protein.
To effectively lose body fat, you have to burn more energy than you are taking in. This helps your body utilize stored fat. However, if you want to focus on fat loss, you have to make sure you are supporting your lean body mass. This means you need to take in adequate protein to avoid muscle loss while you are in a calorie deficit.
Additionally, protein is one of the most filling nutrients. Prioritizing it in your diet can help increase satiety throughout the day which can decrease portion sizes and unnecessary snacking which helps to naturally create a calorie deficit.
Exercise
Ideally, you would also include regular strength training exercises as this can not only help you maintain the muscle you have, but build more.
The more lean body mass you have the easier it is to burn energy and burn off excess fat. The more lean body mass you have the more toned you look as well, which can help counteract the skinny fat phenomenon.
Just two days a week of strength-based exercise that includes all major muscle groups (legs, back, chest, arms, and abs) can provide benefits in building lean body mass.
Strength-based exercises include bodyweight exercises, such as push-ups, squats, and planks, or you can utilize resistance bands, free weights, or circuit machines at your local gym.
Sleep and Stress
As mentioned above, high levels of stress can spike cortisol, a hormone that can cause your body to store excess fat and become more prone to over-eating. Not getting adequate sleep can also place stress on your body, increasing cortisol levels.
How Do You Get Rid of Skinny Belly Fat?
The process for getting rid of fat is the same regardless of the area you are storing it, whether it’s skinny fat, or you are struggling with being overweight.
While it would be nice to be able to focus on fat loss for one particular area, unfortunately, this is not possible. Instead, you must focus on fat loss in general with diet and exercise. You may see fat loss faster in some areas, and other areas, such as belly fat, may be more stubborn and take longer. This will vary by individual.
Should I Do Cardio if I'm Skinny?
Excessive cardio will not aid in fat burning however, it’s not something you should avoid if you are skinny fat.
Cardiovascular exercise has a lot of health benefits and can complement your strength training routine and aid in creating a calorie deficit. Just be sure not to focus solely on cardio.
Is Having a Skinny Fat Body Type Unhealthy?
It’s ideal to be within a healthy BMI range to avoid health risks, such as cardiovascular disease, type 2 diabetes, and even cancer. But, just because you are in a healthy BMI range doesn’t mean you aren’t at any health risk.
Those who have a higher proportion of lean body mass are less at risk for a variety of health concerns compared to those who fall into the skinny fat category. While it’s not fair to say everything in this category is unhealthy, if you feel you are skinny fat you may want to focus more on building muscle for your overall health.
How Long Would It Take Me to Get Fit if I Have Skinny Fat?
The length of time it takes for you to successfully lose excess body fat and gain muscle will vary by individual and depend on many factors. Because everyone’s diet and lifestyle habits are different, and their genetics are different, there’s no way to quantify expected fat loss targets.
A healthy rate of fat loss is anywhere between 1-2 pounds per week and should be slow and steady.
TL;DR
If you suffer from skinny fat, you may be someone who looks thin and healthy in clothes but may have a belly or soft-looking physique underneath.
This is caused by low levels of lean body mass but it can be improved with a diet that focuses on whole foods and protein as well as regular strength-training exercises.
Despite falling within a healthy BMI range, low levels of lean body mass can have negative health effects. But getting rid of skinny fat takes time and consistency. Avoid restrictive diets and excessive cardio as these often exacerbate skinny fat.
