Warning! Are you Skinny-Fat? (And What To Do To Fix It)

Updated: May 18


Photo by Karolina Grabowska from Pexels

Who is a Skinny-Fat?


Key takeaways:


-A Skinny-fat is a person with a healthy body weight and healthy Body-Mass index but is considered ‘’metabolically obese’’ because, regardless of their body weight, they have higher mortality, risk of diabetes, cancer and other cardiovascular diseases and generally lower quality of life(1,2,3,4,5).

- A Skinny fat person would be a lot healthier lowering their body-fat and increasing their muscle mass;

-If you’re skinny-fat, you should probably try to build muscle, get stronger, lose fat, move more, eat more protein and sleep better.



A lot of people fall in the category of ‘’Skinny-fat’’ and yet few of them actually know what to do about it.


These people carry too much extra-fat in the bad places (abdomen, lower back, glutes, chest, triceps, legs) and struggle to get rid of it, no matter how much they try with many different exercises/strategies, nothing seems to work.

A skinny fat’s body weight and BMI are usually healthy but they have very little muscle which usually doesn't make them happy about the way they look...



We are talking about relatively lean individuals with a (body-fat of 12-23%).


It could be someone on the lower end (12-15% body-fat men / 17-22% women) :



















Or on the upper end (15-23% body fat men / 22-30% women):

























Who wants to look like this:



















A skinny-fat is usually a beginner in terms of weight lifting but can also be a moderately experienced trainee who hasn’t trained or eaten properly.


What do they have in common? Very little muscle.

That’s it, the less muscle you have the closer you will look to a Skinny-fat.

Spot fat reduction doesn’t exist.



Is being Skinny Fat Unhealthy?


Further researches are needed on the metabolically obese normal-weight (MONW) subjects but one thing is sure: Skinny Fats look healthy, with a low or average body mass index (BMI), but upon further evaluation, they fall victim to the same diagnostic markers of diabetic patients: high blood sugar, low good cholesterol, high triglycerides, inflammation, and/or high blood pressure."