Nutrition Boomerang

What is Skinny Fat, and how to fix it?

What is Skinny Fat, and how to fix it?

As the name suggests, Skinny Fat refers to having relatively low lean muscle mass and fat, which refers to having too much body fat. When the person has too little muscle mass and too much fat, it is called Skinny Fat. It is more about body composition than BMI or weight. So, if you’re a person with a healthy weight or a BMI, you still can have a Skinny Fat issue.

People are concerned more about losing fat than building muscles, and there comes the problem of being skinny fat. A person needs to focus on their body composition. Women commonly face this problem because of their myths regarding strength training. And, they think that it would make them bulky. So, a person has to work on their body fat to muscle ratio.

How to know if you’re skinny fat?


People obsessed with doing long hours of cardio and very little weight training may become skinny fat as they are not building enough muscle mass to keep their body fat percentage down. 

  1. Get your fat percentage measured: Do this right now, even if you’re okay with the numbers on the weighing scale. Get the fat percentage measured from a doctor, and if it exceeds 25 percent, you have to work on your muscles. Build stronger muscles!
  2. Too much cardio: Doing hours of cardio will not help you get the body you want. So, balance the time you give for the weight training and cardio sessions to get the best results. 
  3. Difficulty in doing everyday activities: Do you feel difficulty in carrying a bag after grocery shopping, or have difficulty in climbing the stairs, then your muscles are weak, and you have to work on them. Get them moving and get lots and lots of protein.
  4. There’s a lot of fat around your stomach: Having thin arms and legs and a protruding belly signifies unhealthy fats. So, if you’re skinny and have that bulge, then you’re most likely skinny fat.
  5. Low upper body strength: Are you able to perform a pushup or a pull up smoothly? If no, then you have low upper body strength. Build on some muscle mass to feel fit and healthy.
  6. An unhealthy diet: If your diet includes lots of junk food, then you’re most likely to be skinny fat. Most of the thin people who overeat junk food and don’t gain weight suffer from this problem.
  7. Family History: Your risk of developing diabetes, heart diseases, cholesterol, and blood pressure increases if your family member has them. Family history might be one reason for being skinny fat, and you can change it with the help of a healthy, well-balanced diet and exercise.

Dangers of being Skinny Fat:

Though you may feel happy if you’re thin and not gaining weight even after eating a lot. But, being skinny is not equal to being fit and healthy. 

  1. A high body fat percentage can create health problems for the skinny-fit person, like obese people. The high-fat percentage can increase your risk of heart disease.
  2. You might suffer from health problems like high blood pressure, high cholesterol, and blood sugar levels.

How to go from skinny fat to perfectly fit?

The weighing scale might fool you because those numbers don’t reflect anything about the body fat percentage and muscle percentage. Ditch the scale and focus on your body composition. 


  1. HIIT: High-intensity interval training burns more calories in a short amount of time and builds muscles through bodyweight exercises. So, if you’re a cardio fan, include some HIIT in your workout routine to train those muscles and lose fat. It can reduce visceral fat that wraps around the abdominal organs deep inside the body.
  2. Consume a healthy diet: Diet impacts overall health, and a simple change can do miracles. The people who consume junk food and don’t gain weight assume that they can have more of them. But, it is “thin outside fat inside.” So, whatever your body weight is, consume a healthy, well-balanced diet to avoid being skinny fat. Remove the processed food from your diet and increase the intake of fruits, vegetables, whole grains, and other nutritious food. Don’t severely restrict your calories as it can result in reduced muscle mass and metabolic slowdown.
  3. Lift some weights: Lifting weights make you bulky. NO! This is not true, and the benefits it has are enough to burst the myths regarding strength training. Many different exercises target different muscle groups and can help you increase muscle percentage and decrease fat percentage. Stay away from the myths and lift some weights or do any other bodyweight exercise. 


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  • Reply
    February 3, 2021 at 6:57 pm

    The article is really helpful and offers some valuable input on the ways one can fix the problem of being skinny fat. Please share more such informative content for us to read

  • Reply
    Anu Sharma
    February 4, 2021 at 7:11 pm

    The article is very informative. I will definitely share this. 👌👌

  • Reply
    Sweety Joshi
    February 6, 2021 at 2:34 pm

    Why so perfect Vandana? I mean all the topics and everything in your blog is just perfect and so informative!!
    I think you are a health coach,haha
    Loved your Blog! Love and light,xo
    ~ Sweety Joshi

  • Reply
    Richa Nimeshwari
    February 6, 2021 at 5:41 pm

    Amazing 👏👏 you always come up with good content. This article is very well explained. I’m sharing this with my clients so they understand more. How to deal with skinny body.

  • Reply
    Kiwi Tandon
    February 6, 2021 at 9:21 pm

    You always cover good topics .. I love this one a lot . Right , we should ditch the scale and focus on composition. Thanks for sharing

  • Reply
    February 7, 2021 at 5:18 pm

    This is another great topic covered by have mentioned each and all points with detailed information…keep it up mate.

  • Reply
    Kirti Sharma
    February 7, 2021 at 9:50 pm

    I really like your choice for blogging 👍💗 , I can read and appreciate your hardwork 👍❤️ keep covering such amazing topics

  • Reply
    February 7, 2021 at 11:07 pm

    I had no idea about this at all. This was such a well researched a good blog to read.

  • Reply
    Suzan Khoja
    February 8, 2021 at 1:10 pm

    I am really impressed with your blogs. I am a fat person so I don’t need this info but it was very informative. Great post🤗🤗💖.

  • Reply
    Sandy N Vyjay
    December 11, 2021 at 11:37 am

    Skinny fat can be an issue if a balanced fitness regimen is not followed. Weights are great for ensuring the occurrence of skinny feet. You have presented some really good info on the topic.

  • Reply
    December 11, 2021 at 2:03 pm

    Interestingly great article. Being not a skinny gal, this is great informative information as I didn’t realise that even skinny peeps have fat.haha. Maybe I didn’t just think much about it. Truly a balanced diet is a need no matter what body size you are in.

  • Reply
    Surbhi Prapanna
    December 11, 2021 at 10:46 pm

    again an informative post. skinny fat was a new term to me but after reading all pointers I got the idea what you want to say with this term. yes, maintaining a good muscle mass is equally important along with losing or maintaining an ideal weight. I feel everyone should take an expert advice before starting any new exercise regime.

  • Reply
    Alpana Deo
    December 12, 2021 at 2:28 am

    Muscle mass is very important. I have seen a few in my friend circle having skinny fat. Maintaining an ideal weight is very important for different reasons and has many things contributing towards it. We need to educate ourselves and then consult with an expert to see what suits our requirement.

  • Reply
    Sindhu Vinod Narayan
    December 12, 2021 at 4:13 pm

    Skinny fat is a new term to me. You are right people want to loose weight but not build muscle. The post gives an awareness on how. This can be achieved. Such an insightful article

  • Reply
    Anjali Tripathi
    December 12, 2021 at 6:15 pm

    Thanks for putting together another wonderful and factual article! I am surprised that there are so many things that I am unaware of it. Skinny fat word is something new to me, but after reading your post I understood.

  • Reply
    December 13, 2021 at 12:57 pm

    Measuring body weight and fat on different scales is must and as per your article one should be aware of the kind of the fat and kind of workout required. It is really important for all of us to know about our body and then select the required plan and yes diet plays a huge catalyst in it.

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