Before you second guess whether you read that right….I did say “skinny fat!”

Experts coined the phrase “skinny fat” to refer to an individual who appears skinny on the outside, are within a perfectly normal weight range, but have an unhealthy amount of fat on the inside. An individual who is skinny fat may have a healthy Body Mass Index but still have a high body fat percentage. Subsequently, this makes them susceptible to all the same obesity related illnesses as an overweight person, namely type 2 diabetes, heart disease and metabolic syndrome.

So now you know, there is a difference between being thin and being healthy. Many people go through their lives thinking they are just genetically blessed with a thin body and that therefore they must be healthy. However, a person who eats poorly and doesn’t exercise is at high risk of being skinny fat.

So how do you know if you’re skinny fat?

This is where body composition comes in to play. According to Mosby’s Medical Dictionary, body composition is the relative proportions of protein, fat, water, and mineral components in the body. It varies among individuals as a result of differences in body density and degree of obesity. The number on the scale is not the only thing that dictates a person’s level of health. A healthy body composition is determined by the percentage of fat versus lean muscle mass. Ideally it is best to keep fat lower and lean muscle mass higher. An altered body composition arises when the percentage of body fat is too high.

According to NutriBase a normal or desirable body fat percentage for women should be between 22-25%  and between 15-18% for men. Anyone can have their body fat measured at their local gym.

What can I do about it?

The key thing to remember is that you want to burn excess fat and build muscle, but remember, your goal isn’t to change the number on the scale. You want to flush out the fat and build a healthy strong body.

Combine cardiovascular exercise with some weight/resistance training.

Eat small well balanced meals regularly and try to reduce your sugar intake.

Try to eat protein with every meal. Protein builds muscle and muscle burns fat!