Beware of skinny fat: A health epidemic

The risks of being skinny fat

It’s easy to assume you’re healthy when you’ve never struggled with your weight before and you have a body mass index (BMI) that falls within the “normal range.” However, as it turns out, up to one-fourth of normal weight people may fall into the category of being skinny fat. This is also sometimes termed “normal-weight obesity.” This goes to show that how you look and how much you weigh aren’t the only things you should be concerned about. High levels of fat and inflammation can fall under the disguise of being skinny. This puts you at an increased risk of type 2 diabetes, heart disease, stroke, high cholesterol and even low bone density. These are the same health concerns we generally associate with obesity.

Skinny fat signs to watch out for

  • A muffin top is a tell-tale sign of being skinny fat. This is when you have excess fat that collects around your midsection. Even if you don’t noticeably see a big difference in your waistline, if you find that your pants are fitting tighter, take it as a warning sign. Carrying excess fat around your waistline is more dangerous than carrying it anywhere else because it puts you at an increased risk for cancer and heart disease. Researchers from Harvard and the Institute of Health found that women with a waist size equal to or greater than 35 inches were approximately twice as likely to die of heart disease and cancer as were women with a waist size less than 28 inches, regardless of their body mass index.
  • Lack of exercise, particularly resistance training is another risk factor. Chances are without regular exercise you lack lean muscle mass and have a higher body fat percentage. 
  • A family history of diabetes, high blood pressure, heart disease or high cholesterol regardless of weight or size can make you predisposed to the same health issues even if you are skinny. 
  • An unhealthy diet also puts you at risk. If you eat a lot of processed foods high in sugar and saturated fat and not enough fiber, lean protein and micronutrients you’re putting yourself on track for developing major health issues at an earlier age.
  • Extreme diets are dangerous because they cause you to pack on fat when you overeat and then lose muscle mass when you drastically cut calories.

How to avoid becoming skinny and unhealthy

The best way to reduce your risk of becoming skinny fat is to focus less on your BMI and more on reducing your body fat percentage and improving your metabolic rate. The reason why the BMI test is not an accurate measure of health is that two people can weigh the same but have very different body types. One person can have a much higher body fat percentage and the other could have more lean mass, however there is no way to tell which one you are from the scale because fat and muscle weigh the same. 

To achieve a faster metabolism and lower your body fat percentage you should:

  • Do regular resistance training to build more lean muscle mass. Strength training is an effective way to shield against the natural regression in muscle mass as we age. The more muscle you have on your body the faster your metabolism will become because it takes more energy to sustain lean mass on the body. 
  • Consume more lean protein. Your body burns calories just by breaking down the protein you consume.
  • Eat less processed foods. This isn’t just referring to fast foods. Anything you buy that is precooked or that doesn’t grow from the ground is considered a processed food. These foods are low in nutrients and fiber and high in sugar, high fructose corn syrup and  trans fats, which leads to more visceral fat in the body. This type of fat is dangerous because you can’t see it on the outside. It collects deep within your body around your vital organs, which can negatively impact how your hormones function and lead to disease. Since it collects deep beneath the skin you could have a pretty flat stomach and still have a lot of visceral fat. 
  • Consume less alcohol. Alcohol is also a contributor to visceral fat gain because it contains a lot of empty calories.When you consume alcohol the liver burns the alcohol for energy instead of fat.

Why normal weight obesity has become a growing concern

This steady rising trend in the number of men and women who aren’t necessarily overweight, but are classified as skinny fat has mounted growing concerns. According to a study published in the Journal of American Medical Association, nearly 1 and 4 thin people have prediabetes and are “metabolically obese.” That is roughly 25 percent of the population. 

This is why it’s important to be proactive about your health. When you put yourself at risk for prediabetes you’re also putting yourself at risk for heart disease and even early death.  Dr. Hyman, an author, and  internationally recognized leader, speaker, educator and health advocate, says “If you are a skinny fat person and get diagnosed with diabetes you have twice the risk of death than if you are overweight when diagnosed with diabetes.” A healthy body isn’t just about being a healthy weight, it’s also about how well your metabolism is performing and how healthy you are on the inside.

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