Skinny Fat: What It Is and How to Fix It
Understanding and overcoming normal weight obesity
Key Insight
Skinny fat means having a normal BMI but high body fat percentage due to low muscle mass. The solution isn't just dieting—it's building muscle through strength training while eating adequate protein.
What Is Skinny Fat?
Skinny fat (medically called 'normal weight obesity') describes people who appear thin but have a high percentage of body fat relative to muscle. They may fit into small clothes but lack muscle definition and carry excess fat, often around the midsection.
Signs You Might Be Skinny Fat
- Normal BMI (18.5-24.9) but soft, undefined physique
- Little visible muscle definition even when flexing
- Belly fat despite being at a 'healthy' weight
- Low strength relative to body weight
What Causes Skinny Fat?
Several factors contribute to the skinny fat condition:
- Sedentary Lifestyle: Lack of resistance training leads to muscle loss and fat accumulation.
- Crash Dieting: Severe calorie restriction without strength training causes muscle loss along with fat loss.
- Cardio-Only Exercise: Excessive cardio without resistance training can lead to muscle loss.
How to Fix Skinny Fat
The solution focuses on building muscle while managing body fat:
Step 1: Start Strength Training
Begin a progressive resistance training program 3-4 times per week. Focus on compound movements like squats, deadlifts, bench press, and rows. This is the most important step.
Step 2: Eat Adequate Protein
Consume 1.6-2.2g of protein per kg of body weight daily. This supports muscle growth and helps preserve muscle during any fat loss.
Step 3: Eat at Maintenance or Slight Surplus
Unlike typical weight loss advice, skinny fat individuals often benefit from eating at maintenance or a slight surplus to support muscle growth. The goal is body recomposition, not weight loss.
Frequently Asked Questions
Should I cut or bulk if I'm skinny fat?
Most skinny fat beginners should focus on recomposition—eating at maintenance while strength training. You can build muscle and lose fat simultaneously as a beginner.
How long does it take to fix skinny fat?
Expect 6-12 months of consistent training and nutrition to see significant changes. Body recomposition is slower than pure weight loss but more sustainable.
Can cardio help fix skinny fat?
Cardio alone won't fix skinny fat—you need resistance training to build muscle. Some cardio is fine for health, but prioritize strength training.
Why do I look worse after losing weight?
If you lost weight through diet alone without strength training, you likely lost muscle along with fat, making you skinnier but still soft.
Is skinny fat unhealthy?
Yes, skinny fat is associated with metabolic issues similar to obesity, including insulin resistance and higher cardiovascular risk, despite normal BMI.
Can women be skinny fat?
Yes, skinny fat affects both men and women. The solution is the same: strength training and adequate protein intake.