5 Signs You Might Be ‘Skinny Fat’

When considering health, it’s important to recognize that weight and body size alone do not provide a complete picture. The traditional emphasis on numbers like pounds on a scale or body-mass index (BMI) may not accurately reflect a person’s overall health status. Simply having a weight within the normal range for their height does not guarantee good health.

Sometimes referred to as “skinny fat,” normal-weight obesity is a phenomenon where individuals have a normal BMI (between 18.5 to 24.9 kg/m2) but a high percentage of body fat. According to a study published in PLoS One, this condition can affect a significant portion of the population, ranging from 9% to 34%. These individuals may outwardly appear healthy but can have elevated levels of body fat and inflammation. Consequently, they are at higher risk for conditions such as diabetes and cardiovascular problems, despite their seemingly normal weight.

It is worth noting that weight alone is not always a definitive predictor of disease risk. Some individuals with obesity can still be metabolically healthy, meaning they do not exhibit risk factors commonly associated with conditions like insulin resistance or atherosclerosis (hardening of the arteries).

Understanding these nuances of weight as a predictor of disease is a complex task for researchers. The only way to ascertain metabolic health is by undergoing tests to measure blood pressure, cholesterol levels, and blood sugar levels. Consulting with a healthcare provider and undergoing these assessments can provide a more accurate assessment of an individual’s overall health.

There are certain warning signs that may indicate a risk for normal-weight obesity. If you identify with these characteristics, it is essential to discuss your concerns with a healthcare provider to ensure that you are physically fit and maintain well-being both internally and externally.

Extra Weight Around Your Waist

The distribution of weight in your body can significantly impact your risk of developing certain diseases. Specifically, carrying excess weight around your abdomen can be particularly concerning. However, it’s important to note that the way fat is stored differs between biological males and females. Typically, bodies with female anatomy tend to have a “pear” shape, with more fat distributed in the hip and thigh area, while bodies with male anatomy tend to have an “apple” shape, with more fat accumulated around the waist.

A study conducted in 2015 revealed that individuals who do not meet the criteria for being overweight or obese but still have excess fat around their waist are at a higher risk of premature death compared to individuals with overweight or obesity. The researchers used a measurement called waist-to-hip ratio, which proved to be a more accurate predictor of cardiovascular disease-related mortality than BMI.

“Fat around the middle” is particularly problematic as it is associated with insulin resistance and the production of inflammatory proteins, according to Dr. Jialal. Furthermore, this type of fat tends to accumulate gradually, making it easy to overlook the warning signs. Therefore, if you notice a gradual increase in belt size or tighter-fitting pants around the waist, it should serve as a red flag and prompt you to take action.

Monitoring your waist circumference and being aware of changes in your body shape can be valuable indicators of potential health risks associated with abdominal fat. Seeking guidance from a healthcare provider can help you assess your risk factors, develop appropriate strategies for weight management, and adopt a healthy lifestyle to mitigate the adverse effects of excess abdominal fat.

Low Lean Muscle Mass

Even if you don’t have overweight or obesity, it’s still possible to have elevated levels of body fat, particularly if you lack sufficient lean muscle mass. This can be a concern, especially if you lead a sedentary lifestyle with minimal physical activity.

Engaging in regular aerobic exercises such as brisk walking, cycling, or running is crucial for maintaining a healthy heart and lungs. However, incorporating regular strength training exercises is equally important. Strength training helps in building muscle, boosting metabolism, and facilitating fat burning.

If you’re looking for a cost-effective way to increase lean muscle mass, consider incorporating push-ups into your exercise routine. A study involving male participants found that those who were able to perform more push-ups had a lower risk of developing cardiovascular conditions. However, regardless of your gender, building upper body and core strength through exercises like push-ups can be beneficial for overall fitness.

Increasing lean muscle mass not only contributes to a healthier body composition but also provides various health benefits. It can enhance metabolic function, improve physical performance, and support overall well-being. It’s important to note that engaging in any exercise routine should be done in consultation with a healthcare professional, especially if you have any pre-existing health conditions or concerns.

By combining regular aerobic activity with strength training exercises like push-ups, you can promote the development of lean muscle mass, boost your metabolism, and support a healthier body composition.

Family History

If you have a family history of conditions such as diabetes, heart disease, high blood pressure, or high cholesterol, regardless of your body size, you may have a genetic predisposition to these health issues. It is crucial to discuss this with your healthcare provider to explore preventive measures that can help you avoid developing these conditions.

Your healthcare provider may recommend adopting a healthy lifestyle, which includes following a nutritious diet, engaging in regular physical activity, and refraining from smoking. These lifestyle changes can significantly lower your risk of developing the conditions that run in your family. Incorporating exercise and maintaining a balanced diet are effective ways to proactively manage your health.

However, even with a healthy lifestyle, there might be instances where you still have risk factors, such as high blood pressure or elevated blood sugar. In such cases, your healthcare provider may prescribe medications to help you keep these risk factors under control and reduce the likelihood of developing associated health problems.

It is important to work closely with your healthcare provider to develop a personalized plan that takes into account your family history, current health status, and individual needs. By actively addressing genetic predispositions through a combination of lifestyle modifications and appropriate medical interventions, you can take proactive steps to safeguard your health and reduce the impact of potential inherited health risks.

An Unhealthy Diet

Whether you seem to indulge in high-calorie foods without gaining weight or restrict calories while opting for unhealthy choices, it’s important to recognize the impact of your dietary habits on your overall health. Consuming excessive amounts of sugar and fat, while neglecting vital nutrients, fiber, and lean protein, can have detrimental effects on your organs and increase your risk of developing conditions such as diabetes, heart disease, and cancer.

Maintaining a balanced diet is key to lowering the risk of these health conditions. A balanced diet primarily consists of nutrient-rich foods, including a variety of fruits and vegetables, adequate calcium sources, and a reduction in fried, breaded, high-calorie, high-fat, and added-sugar foods.

It’s essential to avoid practices such as yo-yo dieting, meal skipping, and extreme cleanses, as they can contribute to the occurrence of normal-weight obesity. These patterns lead to the accumulation of body fat due to hunger-induced overeating, while simultaneously causing muscle mass loss due to severe calorie restriction. This combination negatively impacts overall health and well-being.

Cynthia Sass, RD, Health’s contributing nutrition editor, highlights the importance of maintaining a consistent and balanced approach to eating. Rather than engaging in extreme dietary practices, adopting sustainable habits that nourish the body with the right balance of nutrients is crucial for optimal health.

By prioritizing a balanced diet, you can promote a healthier body composition, support organ function, and reduce the risk of developing chronic conditions. It is advisable to seek guidance from a registered dietitian or healthcare professional to develop a personalized dietary plan that meets your specific nutritional needs and supports long-term health and well-being.

Genetics and Older Age

BMI is an imperfect measurement for assessing overall health, and its limitations may vary among different ethnic groups. Research indicates that BMI may be less informative for certain populations in evaluating their health status. For instance, a 2016 study highlighted that South Asians tend to store excess fat around their internal organs compared to other U.S. racial/ethnic groups with the same BMI.

This type of fat, called visceral fat, has been associated with metabolic issues and chronic diseases. While genetics play a role in fat distribution, cultural and dietary factors also contribute to this phenomenon. It is important to note that maintaining a healthy lifestyle, including a balanced diet and regular exercise, is beneficial for individuals regardless of their risk factors or ethnic background.

For older adults, paying less attention to BMI and focusing on other aspects becomes relevant. As we age, muscle loss is common, resulting in higher body fat percentages even at a similar weight. A study published in the American Journal of Medicine in 2014 emphasized the significance of prioritizing muscle mass for older individuals rather than fixating solely on the number on the scale. Building and preserving muscle mass can promote longevity and enhance overall well-being among older adults.

Understanding the limitations of BMI and considering alternative factors such as body composition and muscle mass can provide a more comprehensive view of health, particularly for specific populations and older individuals. Consulting with healthcare professionals and incorporating a holistic approach to health, including regular physical activity and balanced nutrition, can contribute to a healthier lifestyle and improved overall well-being.

The Good News

A study conducted in 2019 shed light on strategies to reduce the risk associated with normal-weight obesity. This condition, characterized by a waist-to-height ratio of more than 0.5 despite having a normal BMI, was found to increase the risk of death from cardiometabolic disease, which encompasses cardiovascular disease, diabetes, and kidney disease.

The study highlighted that the waist-to-height ratio serves as a more accurate clinical indicator of central obesity compared to BMI. To calculate your waist-to-height ratio, divide your waist size (measured at the smallest part of your waist, in inches) by your height (in inches). This measurement provides insight into the distribution of fat in the body and its potential health implications.

Additionally, the study emphasized the significance of making modest changes in diet and incorporating exercise to mitigate the associated risk. Following a Mediterranean diet, which is characterized by an abundance of fruits, vegetables, whole grains, lean proteins, and healthy fats, has been shown to have positive effects on reducing the risk of cardiometabolic diseases.

Engaging in regular physical activity is also crucial. Exercise helps maintain a healthy weight, improves cardiovascular fitness, enhances metabolic function, and reduces the risk of chronic diseases. Combining a balanced diet with regular exercise is a powerful approach to reducing the risk associated with normal-weight obesity and promoting overall health and well-being.

It’s important to note that individualized recommendations and guidance from healthcare professionals can further optimize strategies for managing normal-weight obesity and mitigating associated health risks. By adopting a healthier lifestyle and implementing these evidence-based approaches, individuals with normal-weight obesity can take proactive steps towards reducing their risk of cardiometabolic diseases.