Partnered Content
Do you look in the mirror and think, “I’m not overweight, but I still look soft and chubby?” That’s called skinny fat.
You may also have some fat on the abdomen and arms, with little to no muscle definition.
Even though you look slim, having skinny fat can still sabotage your health and affect your strength, metabolism, and energy levels.
What is Skinny Fat Anyway?
Skinny fat is a term used to refer to a high percentage of body fat despite a normal body mass index (BMI). You might look slim and fit, but still have more fat than muscle.
Skinny fat is harmful because it creates an illusion of health. Even though you’re not overweight, low muscle mass can slow down metabolism.
Higher fat percentage increases the risk of insulin resistance, poor posture, and long-term health issues. Plus, no matter how low the scale goes, you’ll never look toned.
With skinny fat, the health goal is not just weight loss but fat loss + muscle gain.
How Do You Become Skinny Fat?
You end up gaining skinny fat when you:
- Eat too little protein
- Do only cardio and skip weights
- Follow a crash diet for fast weight loss
- Have a sedentary lifestyle
Signs You Might Be Skinny Fat
Not sure if you are skinny fat? Here are some tell-tale signs to look out for:
- You have a soft belly (love handles) and low body weight.
- Low strength and stamina.
- Feeling tired too quickly.
How to Reduce Skinny Fat?
Here are some tips that will help you get rid of unhealthy skinny fat and have a toned body:
1. Lift Weights Regularly
Lifting weights is totally necessary. When you lift weights or do resistance exercises, you build muscles, burn fat for energy, and your metabolism speeds up, meaning more fat loss.
If you’re already working out, ON Creatine can support lean muscle growth by helping you train harder and last longer, leading to better fat loss and muscle gain without making you bulky.
No need for fancy workouts. Just basics like squats, push-ups, rows, and presses are fine.
2. Do Not Starving Yourself
It might come as a surprise, but eating too little can kill muscle, through a process called catabolism, where your body burns muscle tissue for energy to survive. And you don’t want that.
Focus on balanced meals with enough protein, carbs, and healthy fats. Fat loss works better when your body feels fueled, not punished.
3. Do Cardio Without Overdoing
Running every day will not fix skinny fat; it may even compromise your muscle mass for energy. Include a mix of cardio and strength training.
Final Word
To reduce skinny fat, you need to lift weights and do a mix of cardio, and eat protein-rich, balanced foods. When you train regularly, your body slowly shifts, less fat, more muscle, better shape.
Some people use a fat burner to support a calorie deficit, but workouts and diet are still very important. Remember to just get started, keep it simple, and stay consistent with your routine.
“This is a Partnered content. This article is intended for academic and research discussion only. It does not constitute medical or commercial advice.”
