You can tell if someone is "skinny fat" (officially metabolically obese normal weight) by their lack of muscle definition despite a normal weight, excess fat around the belly (visceral fat), low strength, feeling tired, and poor energy, indicating high body fat and low muscle mass, often confirmed by body composition tests like DEXA scans. Key signs include a soft, flabby look, poor stamina, and metabolic issues like sugar crashes.
Lack of muscle definition – If you appear soft or have little muscle tone despite being thin, this could indicate a skinny fat body type. Fat accumulation around the midsection – A skinny fat person usually stores excess visceral fat in the abdominal area, which increases health risks.
Recognizing Signs of Skinny Fat
Women who are skinny fat may notice excess fat in their thighs, hips, and abdomen. Like men, they might lack muscle tone, resulting in a soft appearance rather than a lean one. Women may also struggle with a lack of strength and stamina despite not appearing overweight.
Diagnosis and Measurement of Skinny Fat
Below are some methods listed: Dual-Energy X-ray Absorptiometry (DEXA): DEXA is the most accurate method to know your body composition which includes body fat percentage, muscle mass, and bone density. DEXA uses low-energy X-rays that are passed through the bones.
Body Shapes with the Highest Risk of Health Problems
Apple and pear body shapes tend to have the highest risk. Apples tend to be at greater risk for heart disease, diabetes, and strokes because they hold a larger amount of tummy fat.
Someone might appear to be slim and reveal a healthy weight on the scales, but their body could be hiding any or all of the following: Excess fat around the belly — for women, a waist measurement greater than 80cm (31 inches) increases the risk of chronic disease [3] Sometimes, extra fat on the backs of the arms.
What causes a skinny fat body?
Body type, or somatotype, refers to the idea that there are three generalized body compositions that people are predetermined to have. The concept was theorized by Dr. W.H. Sheldon back in the early 1940s, naming the three somatotypes endomorph, mesomorph, and ectomorph.
What are the signs your body is in starvation mode?
Females tend to gain the most weight during two key periods: emerging adulthood (late teens to mid-20s) when life changes often disrupt habits, and midlife (around ages 45-55) during menopause due to hormonal shifts that decrease muscle and increase abdominal fat, although the rate of gain slows in later decades. While the 20s see significant overall gain, menopause brings distinct body composition changes and fat redistribution, not just scale weight.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Common Causes of a Skinny Fat Body
First, genetics play a significant role. Each of us has a unique genetic blueprint that affects how we store fat and build muscle. Some people are naturally predisposed to carry higher body fat and lower muscle mass, which can lead to a “skinny fat” appearance.
Macronutrient Ratios for Skinny Fat Success
At 22% body fat, men often have a softer midsection, less muscle definition, and a healthy but not overly lean look, while women typically appear athletic and toned, with some ab definition visible when flexing and definition in arms and legs, sitting in the "fitness" or "average" range for both genders, though visual appearance varies by individual.
However, when I surveyed 600 men, 78% of them chose the hourglass figure in the middle. She has the combination of a small waist and wide hips. She has a healthy amount of body fat, and it's also stored in healthiest places. She also looks quite athletic, with strong legs and an athletic upper body.
One noticeable change for women as they age is an increase in body fat. It is common to see a decrease in muscle mass, causing your body to feel less strong than it did in your youth. Women may also develop wrinkles from reduced elasticity and firmness of their skin, or thin and graying hair.
However, ectomorphs also have some disadvantages. They struggle to build muscle mass and strength, which can be frustrating if they want to look more muscular. Ectomorphs can also be prone to overtraining and injuries if they don't rest enough between workouts.
Optimal nutrition practice is key in reversing a skinny fat body type. Significant caloric deficits will often lead to more loss of lean body mass in these individuals. If fat loss is desired, small caloric deficits coupled with a high protein intake can help support optimal body composition.
Weight loss becomes more difficult after 45 due to changes in metabolism, hormone levels, and muscle mass. As we age, our body's ability to burn calories slows down, and hormonal shifts can lead to weight gain, especially around the abdomen.
Skinny fat people have low muscle mass. Their fat percentage is high compared to their muscle mass. If someone is slim (means have low-fat percentage), you would be able to see their abs and their bodies wouldn't be flabby (especially their upper arms, thighs, and bellies).
From a health perspective, waist size also reflects the risk of obesity-related diseases like heart disease and diabetes. According to the World Health Organization (WHO): Thus, a 70cm waistline is still within the healthy range. However, what matters more is the amount of fat accumulated in the abdominal area.
Reducing your waist circumference by 4 cm can have massive benefits to your risk profile and reduce your chances of developing diabetes, heart disease and stroke.
The Hourglass Shape:
(Calculation example: You are an hourglass if your shoulders and hips measure 36 inches and your waist is 27 inches or smaller). Those of you with an hourglass body shape naturally have a balanced look with a defined waist.