Is Being ‘Skinny Fat’ Really that Bad?
Deep down, you may suspect your diet could be better. It’d be a good idea to replace those potato chips with almonds for your afternoon snack. You should probably hit the gym a few more days a week and you know that taking that after-dinner walk would be in your best interest. You still fit into your usual-size pants and can button them without a problem. So, everything is probably okay, right? Well, maybe not.
You might qualify as “skinny fat” (medically known as metabolically obese normal weight), which, as you’ve probably guessed, isn’t a great thing. What exactly does it mean to be skinny fat, and is it really that dangerous?
While previous research has found that obesity could increase the risk of dementia, new research suggests being ‘skinny-fat’ – slender without muscle tone – is actually deadlier than obesity. In fact, a new study shows that it could be as bad for your brain as it is for your body.
What is Skinny Fat?
Basically, it means that looks can be deceiving. Even if you don’t look like you’re overweight, you may be in the same boat facing the same health issues as someone who qualifies as obese. It all comes down to the quantity and quality of your fat tissue.
Not all fat is created equal, and not all people are created equal in the sense of body composition. It’s true that some people who look obese may have completely normal blood sugars, cholesterol levels, and blood pressure, while others might register as healthy based on Body Mass Index (BMI), but may have body fat-related conditions like diabetes, elevated cholesterol levels, high blood pressure, and metabolic syndrome. Calculate your BMI here: www.livestrong.com/tools/body-mass-calculator/
Rather than fat being distributed all around the body, if you are skinny fat, it usually ends up being stored inside and around the organs in the belly region. The belly fat is the more dangerous fat! It’s different than subcutaneous fat, which is just under the skin and is most visible.
What the Science Says
Research agrees that belly fat is dangerous, regardless of how thin or toned your arms and legs maybe. It’s called ectopic fat deposition and has been linked to concerns such as insulin resistance (which can lead to diabetes and heart disease), metabolic issues, and an increased risk of dementia. Research has suggested that older adults who have skinny fat body types have been shown to have weakened cognitive performance.
Finally, and most dire of all, being skinny fat could shorten your life. A study published in December 2015 in the Annals of Internal Medicine involving more than 15,000 people found that men with normal-weight central obesity had two times the mortality rate
of those with BMIs that qualified as overweight or obese. Women with normal-weight central obesity had a higher mortality risk as well, though not as marked.
Am I Skinny Fat?
The best way to measure body fat and tell how much visceral fat you have is to have a CT or MRI scan was done on your abdominal area. An easier and less expensive option is to simply grab a tape measure and check your waist circumference.
Using a flexible cloth measuring tape, measure your bare waist (in inches) at your belly button while relaxed. An ideal, healthy measurement for women is below 35 inches, and for men below 40 inches.
If you’re borderline, it’s a good idea to also calculate your waist-to-hip ratio: Measure your waist at your belly button and your hips at their widest point (also in inches), then divide your waist measurement by your hip measurement. Men with a ratio above 0.95 betes are common among your relatives.
It’s also important to have your body fat percentage measured. This is more telling than BMI. We know that traditional BMI charts, which simply take your height and weight
into account, do not reflect your amount of lean body mass, which can negatively
skew results. You can get an estimate of your Body Fat Percentage here: www. livestrong.com/tools/body-fat-calculator/
How to Go from Skinny Fat to Fit
I have the BEST advice for you! Get your sneakers on and get moving! Even if you don’t see immediate results on the scale, exercise will improve the way your body responds to insulin. Make sure your workout routine includes both cardio and strength training to help build muscle.
The Physical Activity Guidelines for Americans developed by the U.S. Department of Health and Human Services recommend adults get at least 150 minutes a week of moderate-intensity exercise, or 75 minutes of vigorous activity (or a combination). The
guidelines also suggest doing strength-training exercises on two or more days per week.
Take a hard look at your diet, too. We all know that keeping a food diary is one of the most effective ways to manage your weight. Processed foods filled with refined sugars and carbohydrates elevate insulin levels, which can increase fat deposits and insulin resistance. Try to have a daily regimen that focuses on plant-based foods with lean protein. So, How Bad is it Really to Be Skinny Fat?
Unfortunately, it’s pretty bad. The biggest physical indicator is if your fat is mainly
stored in your mid-section and you have a dangerous waist-to-hip ratio. Being skinny-fat presents several serious health concerns even if it doesn’t look that way from the outside. You might look slim and feel good about easily sliding into your skinny jeans, but if you’re battling obesity-related health issues, then it’s time to make some lifestyle changes. Good luck to you!
