Many mistakenly believe that being small or thin automatically means being fit. However, this couldn’t be further from the truth. The reality is that individuals can be “skinny fat,” where they have a “normal” body mass index (BMI) but higher body fat percentage and lower muscle mass. This can impact energy levels, strength, and overall health in significant ways.
But, here’s the good news—this condition isn’t permanent, and with the right approach, it’s possible to transform your body into a stronger, healthier version of yourself. In this article, we’ll delve into the signs of being skinny fat, its contributing factors, and practical strategies to help you achieve a more balanced, fit, and confident physique.
What is skinny fat?
To truly understand this condition, it’s essential to look at the factors contributing to it and the health risks involved.
Causes

1. Genetics
Genetics plays a big role in how the body stores fat and builds muscle. Some people are naturally more prone to having a higher body fat percentage, even if they maintain a healthy diet and exercise regularly. On the other hand, others might find it easier to stay lean. Genetics can also impact factors like metabolic efficiency and the way fat is distributed across the body, making some individuals more susceptible to becoming skinny fat.
2. Sedentary lifestyle
A lack of physical activity can lead to muscle loss and a slower metabolism, encouraging fat gain. Spending long periods sitting and not exercising regularly can impact the body’s ability to build and maintain muscle mass, leading to an unbalanced body composition—even if their weight falls within the range of what is considered “normal.”
3. Unhealthy eating habits
Diets high in processed foods, added sugars, and low in essential nutrients can lead to increased body fat while reducing muscle mass. When the body lacks vitamins, minerals, and sufficient protein, it struggles to repair and build muscle effectively, leading to more fat accumulation.
4. Alcohol consumption
Regular alcohol intake can also contribute to a skinny fat body type by disrupting normal metabolic processes and encouraging fat storage. Alcohol is calorie-dense but provides few nutrients, which can lead to an excess calorie intake without any support for muscle growth. It can also affect hormone levels, impair protein synthesis, and hinder muscle recovery, making it harder to maintain or build muscle. This can result in higher body fat levels, even if you appear slim on the outside.
5. Hormonal imbalances
Hormones like cortisol and insulin have a major influence on fat storage and muscle growth. When these hormones are out of balance, they can make it harder to achieve a leaner body. For example, chronic stress can lead to elevated cortisol levels, which promote fat storage, especially around the midsection. Similarly, insulin resistance can cause fat buildup and prevent muscle development, further contributing to a skinny fat physique.
Associated health risks
1. Metabolic issues
People with a skinny fat body composition may face an increased risk of metabolic problems, such as insulin resistance. High levels of body fat, especially around the internal organs (visceral fat), can disrupt metabolic health and may lead to a higher likelihood of developing chronic conditions over time.
2. Cardiovascular disease
Excess fat, particularly visceral fat that surrounds the organs, can contribute to heart disease, even in those who appear to have a healthy weight. Studies have shown that visceral fat, which isn’t visible from the outside, can impact heart health more significantly than subcutaneous fat, raising the risk of heart-related issues. This is because visceral fat can lead to higher levels of harmful cholesterol and inflammation, both of which are major risk factors for heart disease.
3. Fatty liver
An accumulation of fat in the liver can occur in individuals who seem slim and may lead to a condition known as fatty liver. This can contribute to inflammation and liver damage, and if not managed, could progress to more serious complications like fibrosis, cirrhosis, or even liver failure.
4. Increased inflammation
Higher levels of body fat, particularly in the abdominal area, are linked to chronic inflammation. This type of low-grade inflammation can contribute to various health problems over time, including issues like diabetes and certain diseases. Abdominal fat is particularly concerning because it’s close to vital organs, raising the risk of inflammation and related complications.
Identifying the signs

1. Lack of muscle definition
People with a skinny fat body type may have a thin appearance but lack visible muscle tone. This absence of definition often points to low muscle mass and can be seen in areas like the arms, legs, or core. For example, a person may have slender arms but little muscle definition. There may also be signs of fat accumulation, creating a “soft” or less defined look.
Learn more: Let’s Talk Muscles
2. Difficulty in physical activities

Those with a skinny fat physique may find endurance and strength in physical activities more challenging, likely due to insufficient muscle development. Stamina-demanding activities like running or high-intensity workouts can feel more difficult for these individuals compared to those with a higher muscle mass.
3. Fatigue and low energy levels
Even without strenuous activity, ongoing tiredness can be common for those with high body fat and low muscle mass. This might be due to the body relying on fat for energy, which is less efficient than using muscle, or poor metabolic function.
4. Body composition indicators
However, these signs alone are not always reliable, so it’s best to seek a comprehensive assessment from a medical professional. Unlike BMI, which only considers weight relative to height, body composition analysis offers a more accurate understanding of health by distinguishing between muscle and fat. Even if you fall within a “healthy” weight range, a higher body fat percentage could still indicate a skinny fat condition.
How to overcome being skinny fat and transform your body
If you’ve discovered that you have a skinny fat physique and are wondering how to turn things around, don’t stress. Achieving a leaner, more toned body is possible, but it requires a focused approach that addresses both lifestyle and exercise habits, supported by professional help from a weight loss clinic in Singapore.
Essential lifestyle changes

1. Adopt a balanced diet
Prioritise whole, nutrient-dense foods that provide your body with the energy and support it needs. Incorporate lean proteins, healthy fats, and a diverse selection of fruits and vegetables into your meals. This balanced approach helps build muscle, encourages fat loss, and supplies essential vitamins and minerals to keep your metabolism efficient and your body in optimal condition.
2. Combine cardiovascular exercise with strength training
To address a skinny fat physique, it’s essential to go beyond traditional cardio exercises like running, cycling, or swimming. While these are great for burning calories and improving cardiovascular health, they don’t address the root of the issue: low muscle mass.
Strength training exercises, such as squats, deadlifts, and bench presses, are crucial because they help build muscle and improve your body composition. Aim to alternate between strength and cardio sessions for the best results, and keep your routine progressive by gradually increasing intensity over time.
3. Prioritise sleep
Good sleep is surprisingly essential for muscle recovery and hormonal balance. Without enough rest, your body struggles to repair itself, which can lead to increased fat storage and stall your progress. Plus, poor sleep can disrupt hunger-regulating hormones like leptin and ghrelin, increasing cravings and the likelihood of overeating. It’s recommended to aim for seven to nine hours of quality every night to give your body the time it needs to recover and rebuild.
Seeking professional guidance and treatment
In some cases, following the advice of a professional can make a significant difference in achieving your goals safely and efficiently.
1. Consult a nutritionist
Working with a nutritionist can be incredibly helpful when addressing a skinny fat body type. They can create a personalised eating plan that ensures your meals provide the right balance of protein, healthy fats, and complex carbohydrates to support muscle growth and reduce fat. Beyond just calorie counts, nutritionists also consider your lifestyle, activity levels, and specific dietary needs to help you make sustainable progress.
2. Work with a personal trainer

A personal trainer can help you bridge the gap between knowing what to do and putting it into action effectively. They’ll design a workout programme that combines strength and cardio exercises, targeting fat reduction while building muscle. Trainers can also help refine your form to avoid injuries, monitor your progress, and adjust routines as needed to keep you improving.
3. Medical evaluation
In some cases, underlying factors like hormonal imbalances or metabolic issues may contribute to a skinny fat body type, and a healthcare professional can help identify these issues. A medical evaluation might include tests to check hormone levels or other factors that affect body composition. Identifying these challenges can help you make adjustments that align with your fat loss strategies, ensuring a more targeted approach.
4. Body sculpting treatments

Non-invasive body sculpting treatments can target stubborn fat in areas like the abdomen, thighs, or love handles, where excess fat can contribute to a skinny fat appearance. For instance, CoolSculpting Elite uses controlled cooling to freeze and break down fat cells, which the body then processes and removes over time.
Following this, BTL X-Wave Fat Crusher utilises acoustic wave therapy to enhance skin tone and texture, leading to a smoother and more defined look. It can also help speed up the removal of fat cells, making results from body sculpting treatments more noticeable. When combined with lifestyle changes, these non-invasive treatments can support a more balanced body composition.
5. Muscle toning treatments
For skinny fat individuals with low muscle mass, muscle toning treatments are a viable option. Tesla Muscle Former is a procedure that leverages functional magnetic stimulation (FMS) technology to stimulate intense muscle contractions—similar to what you’d experience during a high-intensity workout. This helps to tone areas like the core, arms, or thighs and build muscles for a more athletic appearance.
Frequently asked questions
Can diet alone change my body composition, or is exercise necessary?

Dietary changes can promote fat loss and help maintain muscle, but exercise is what stimulates muscle growth and boosts metabolic health, leading to a more balanced body composition. It’s recommended to combine a well-balanced diet with regular muscle-building techniques and cardio to reduce body fat and build muscle.
How long does it take to notice results from making lifestyle changes?
The timeline for seeing results can vary depending on factors like starting body composition, commitment, and individual goals. Typically, you might notice some changes within a few weeks to a few months of consistent effort. How quickly these changes happen will depend on how well you stick to your diet and exercise routine, your body type, and any other underlying health factors.
Are body sculpting and muscle toning treatments safe and effective?
When done by qualified professionals, these fat burning treatments are generally safe and can be effective. However, they work best as part of a comprehensive plan that includes diet and exercise for lasting results. While these treatments can boost results by focusing on specific areas, they aren’t a substitute for regular exercise and healthy lifestyle changes.
Conclusion
Skinny fat isn’t just about appearance; it can signal an imbalance in body composition. With the right lifestyle changes and expert guidance, you can work towards a stronger, fitter body. Consistency and dedication can lead to lasting improvements in both your physical appearance and overall well-being.
At Halley Body Slimming Clinic, we offer a variety of services to help you reach your fitness, aesthetic, and confidence goals. From fat reduction and skin-firming treatments to weight management support, we’re here to assist you on your journey to a healthier, happier you.
Contact us today to learn more.