This depends on how skinny fat you are and how quickly you lose fat and build muscle. That said, most people can go from skinny fat to fit in about three to six months of diligently following a proper diet and training program.
In short, to get rid of the "skinny fat" look, you need to focus on building muscle mass. The most effective way to achieve a lean and toned physique is through compound exercises like squats, deadlifts, and chest presses, which target multiple muscle groups at once.
So, should you cut or bulk first if you are skinny fat? You should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don't put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut.
Losing one to two pounds per week is a rate that's reasonable for many—it shouldn't require extreme eating or exercise habits. That said, you may lose weight faster if you have more weight to lose, simply because changing your diet may result in a larger calorie deficit.
Common reasons for someone to have belly fat even when they're skinny is: Being too sedentary (inactive), which builds visceral fat around the organs and abdominal fat. Eating too many processed foods, which stores at the belly.
Even if you're thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity.
A high BMI can indicate high body fatness, and a low BMI can indicate too low body fatness. To calculate your BMI, see the BMI Calculator. Or determine your BMI by finding your height and weight in this BMI Index Chart. If your BMI is less than 18.5, it falls within the underweight range.
The recommended ranges for healthy men are between 10-20% body fat, and for women, the ranges are 18-28%. If your body fat exceeds these ranges, but you have a normal weight when you stand on the scale, you may be skinny fat.
It is definitely much much easier to go from fat to fit than from skinny to fit or say muscular. The former needs a caloric deficit state and with enough muscle stimulus it is pretty easy. But for the latter, that condition is such that you are forcing the body to build something more than it requires.
Focus on building muscle
While moving your body in ways you enjoy is arguably the most important thing, transitioning from "skinny fat" to "toned" requires strength training.
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.
In a recent research study, it was estimated that 14% of the men and 12% of the women scanned with a BMI 20–25 kg/m 2 were classified as TOFI. Being lean doesn't mean you're healthy. What does “skinny fat” look like?
The phrase 'skinny fat' or metabolically obese normal weight (MONW) is used to describe someone who appears to be lean, but actually has a high body fat percentage. If they were to calculate their body mass index (BMI) or even weigh themselves, they may appear to be healthy, but this can be deceiving.
The term 'skinny fat' describes a person who maintains a low body mass index (BMI) but who has high levels of body fat and low muscle mass - even though they appear slim in clothing.
Clinically underweight or dangerously skinny for a man would be: A BMI of 15, 16, 17, or 18. A weight of 100–120 pounds (46–55kg)
Ahern et al. (28) found that a BMI of 20 was considered the most attractive, while Swami et al. (29), and MacNeill and Best (30), found that an underweight body was most frequently selected.
If your BMI is: under 18.5kg/m2 – you are considered underweight and possibly malnourished. 18.5 to 24.9kg/m2 – you are within a healthy weight range for young and middle-aged adults. 25.0 to 29.9kg/m2 – you are considered overweight.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
While there isn't one magic food that will melt away belly fat, studies have reported certain foods have special belly-fat-burning benefits, such as avocado, artichokes, whole grains, kefir, green tea, eggs, peanuts and chickpeas.
Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat. Some great cardio of aerobic exercises for belly fat include: Walking, especially at a quick pace.