How to Get Rid of Skinny Fat – Causes, Risks And Treatment

How to Get Rid of Skinny Fat | Causes | Risks | Treatment


How to Get Rid of Skinny Fat – “Skinny fat” is a term that refers to a high percentage of body fat and low muscle mass.

It is a common misconception that a small or slim body is an indicator of good health. However, people with more body fat and less muscle mass.

Even if their body mass index (BMI) is in the “normal” range, may be at risk of developing the following conditions:

  • Insulin resistance
  • High cholesterol
  • High pressure

Read on to learn what the term “Skinny fat” means and the lifestyle habits that can contribute to it.

What Is Skinny Fat?

Skinny fat” has no standard definition and is not a medical term, so different people use the term differently.

It is often used to refer to a lack of muscle tone and strength, as well as a relatively high percentage of body fat, despite having a “normal” BMI.

The term is often used in a negative sense to describe someone who is not in good physical condition.

Someone who is considered “skinny fat” may have a lot of visceral fat and may not have significant muscle mass.

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What causes people to be considered “skinny fat”?

Everyone’s body is different. Some people are genetically more likely to have more body fat and less muscle than others.

 Other factors such as exercise and eating habits, age, and hormone levels can also affect body size.

Exercise and eating habits

How to Get Rid of Skinny Fat – When you exercise, your body releases anabolic hormones that stimulate muscle growth. Exercise also increases insulin sensitivity, which can lower your risk of developing diabetes.

Regular exercise can help you avoid hormonal changes that negatively affect your body composition and make you more likely to gain fat.

Eating a diet high in refined sugar can also negatively affect your body composition. A 2019 study found a positive correlation between excessive sugar consumption and obesity.


Anyone can be considered a “skinny fat.” Since this term is subjective, it is difficult to determine if it is more common in a certain gender.


Older adults may be at greater risk of losing muscle mass and gaining body fat due to hormonal changes that make it more difficult to maintain muscle mass.

Age-related loss of muscle mass is called sarcopenia and is often accompanied by an increase in body fat.

Hormonal Imbalance

Hormonal imbalances can contribute to increased body fat and changes in body fat storage.

For example, a drop in estrogen levels after menopause can lead to an increase in fat mass and an increase in the amount of visceral fat in the abdominal cavity.

Who is at risk of becoming “skinny fat”?

How to Get Rid of Skinny Fat – A person who does not exercise regularly or eats an unbalanced diet may be at a higher risk of conditions such as diabetes, stroke, and cardiovascular disease.

The medical term for those who are thin but have a metabolic profile that puts them at risk for metabolic disease is “normal weight metabolically obese person”.

The five main risk factors for this condition are:

  • High pressure
  • High blood sugar
  • Excess fat around the waist
  • High triglycerides
  • Low good HDL cholesterol

People with metabolic obesity and normal weight over 65 face an increased risk of all-cause mortality (death from any cause) and death from cardiovascular disease.

Research has also shown that having a lot of fat combined with low muscle mass and strength may be associated with cognitive decline.

Can your diet make you “fat skinny”?

When you eat high-sugar foods, your blood sugar levels rise and your body releases insulin to transport the sugar to your muscle and fat cells for storage.

Chronically high insulin levels can cause insulin resistance, which occurs when the body stops responding to insulin. Insulin resistance is associated with an increase in body fat, especially in the abdomen.

Your body needs protein and many other nutrients to effectively build muscle tissue. Lack of essential nutrients in your diet can affect your body’s ability to build muscle.

Recommended dietary measures

Here are a few nutritional steps that can improve your body composition:

  • Reduce your intake of simple carbohydrates and focus on getting the maximum amount of carbohydrates from whole grains, fruits, and vegetables.
  • Include plenty of protein in your diet.
  • Cut down on sugary or high-calorie drinks such as sodas, alcohol, and juices.
  • Cut down on added sugar.
  • Cut down on ultra-processed foods like candy, sugary breakfast cereals, and candy bars.
  • Eat protein-rich foods after your workout.

What lifestyle measures can help?

Your lifestyle plays an important role in determining body composition and overall health.

Along with diet and exercise, lack of sleep and excessive stress can also contribute to increased body fat.

Here are some things what to do or not that can help improve your body composition:

What To Do
  • Find ways to reduce stress in your life and take time to de-stress.
  • Sleep at least 7 hours every night.
  • Make exercise part of your weekly routine.
  • Eat a balanced diet and cut down on refined sugar.
  • Break up long periods of sitting with breaks to move around.
What Not To Do
  • Follow a strict diet to lose weight.
  • Sleep less than 7 hours a day.
  • Drinking large amounts of alcohol, all at once or over a long period of time.
  • Drink caffeine before bed.
  • It mainly depends on fast food for nutrition.

Are there exercises that can help?

Increasing the amount of exercise can help you improve your body composition.

Despite what some websites claim, there are no specific exercises or exercises that reduce “skinny fat” body composition. Instead, find the type of exercise you enjoy and make it part of your weekly routine.

The US Department of Health and Human Services recommends the following:

  • Get at least 150-300 minutes of moderate-intensity aerobic exercise per week.
  • Perform strength training for all major muscles at least twice a week.
Moderate Intensity Aerobic Exercise

Some examples of moderate-intensity aerobic exercise may include:

  • Tennis
  • Dancing
  • Brisk walking
  • Jogging
  • Biking
  • Hiking

The Conclusion

How to Get Rid of Skinny Fat – “Skinny fat” is a term that refers to a relatively high percentage of body fat and low amounts of muscle mass despite a “normal” BMI.

People with this body composition may be at a higher risk of developing diabetes and heart disease.

If it’s not already part of your routine, regular exercise and a balanced, nutrient-dense diet can help improve or maintain your body composition.

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