Skinny Fat: Causes, Prevention, Health Risks & Solutions

March 28, 2025

Skinny fat is a term used to describe individuals who appear thin but have a high percentage of body fat, particularly around the abdomen, and low muscle mass. Medically, this condition is known as Metabolically Obese Normal Weight (MONW). These individuals may have a normal Body Mass Index (BMI) but poor metabolic health, putting them at risk for chronic diseases such as diabetes, heart disease, and hormonal imbalances.

Why is Skinny Fat Dangerous?

While society often equates thinness with health, skinny fat individuals face hidden risks:

High Visceral Fat: Unlike subcutaneous fat (fat under the skin), visceral fat surrounds organs and releases inflammatory chemicals.
Low Muscle Mass: Muscle is metabolically active—without it, the body burns fewer calories at rest.
Insulin Resistance: Excess fat disrupts glucose metabolism, leading to prediabetes.

A study published in the Journal of the American Medical Association (JAMA) found that 45% of normal-weight adults have metabolic abnormalities typically seen in obese individuals. This proves that weight alone doesn’t determine health.

Types of Body Fat and Their Role in Skinny Fat

Body fat is not just about appearance—it plays crucial roles in metabolism, hormone regulation, and overall health. For individuals with "skinny fat" syndrome (normal weight but high body fat), understanding the different types of fat is essential for diagnosing and correcting the issue.

1. Essential Fat

What is Essential Fat?

Essential fat is the minimal amount of fat required for basic physiological functions. Unlike stored fat, this type cannot be lost without serious health consequences.

Functions of Essential Fat:

✔ Hormone Production – Supports sex hormones (testosterone, estrogen) and stress hormones (cortisol).
✔ Brain & Nervous System Health – The brain is nearly 60% fat, requiring essential fatty acids (like omega-3s) for cognitive function.
✔ Organ Protection – Cushions vital organs (heart, liver, kidneys).

Healthy Essential Fat Ranges:

Men: 3–5% of total body weight.
Women: 10–13% (higher due to reproductive needs).

Why It Matters in Skinny Fat?
Even skinny-fat individuals have essential fat, but their problem lies in excess stored fat (visceral and subcutaneous) rather than a lack of essential fat.

2. Subcutaneous Fat

What is Subcutaneous Fat?

Subcutaneous fat is the fat layer located directly beneath the skin. It’s the fat you can pinch.

Functions of Subcutaneous Fat:

✔ Insulation – Regulates body temperature.
✔ Energy Storage – Acts as a reserve fuel source.
✔ Protection – Acts as a shock absorber for muscles and bones.

Problem in Skinny Fat Individuals:

Low Subcutaneous Fat → Makes them appear lean despite having dangerously high visceral fat.
Misleading Appearance – They may look "toned" but have poor metabolic health.

Example:
A person with skinny fat might have flat abs (low subcutaneous fat) but still carry high visceral fat around organs, increasing disease risk.

3. Visceral Fat (The Dangerous Fat)

What is Visceral Fat?

Visceral fat is stored deep in the abdominal cavity, surrounding organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, you can’t see or pinch it.

Why is Visceral Fat Dangerous?

Increases Inflammation

Releases cytokines (inflammatory proteins) linked to chronic diseases.
Harvard Medical School research shows this inflammation raises cancer risk.

Causes Insulin Resistance

Fatty acids from visceral fat flood the liver, disrupting glucose metabolism.
Leads to type 2 diabetes, even in normal-weight people.

Raises Heart Disease Risk

Linked to high LDL cholesterol and high blood pressure.
A Journal of the American College of Cardiology study found that visceral fat is a stronger predictor of heart attacks than BMI.

Hormonal Disruption

In men: Lowers testosterone → More fat storage.
In women: Linked to PCOS and estrogen imbalances.

How to Measure Visceral Fat?

Waist-to-Hip Ratio (Above 0.9 for men or 0.85 for women indicates high visceral fat).
MRI/CT Scans (Most accurate but expensive).
Smart Scales (Bioelectrical impedance gives estimates).

See More: The Ultimate Guide to Building a Strong Core: Best Ab Exercises and Expert Tips

Research Insights on Visceral Fat & Skinny Fat

Harvard Medical School Study (2021)
- Heart disease
- Alzheimer’s
- Certain cancers (colon, breast, pancreatic)

Found that visceral fat releases IL-6 and TNF-alpha, proteins that promote chronic inflammation, increasing risks for:

Framingham Heart Study

People with normal BMI but high visceral fat had double the heart disease risk compared to those with higher BMI but less visceral fat.

Mayo Clinic Research

Skinny-fat individuals lose muscle faster with age, worsening metabolic health if not addressed.

How to Reduce Visceral Fat & Fix Skinny Fat

1. Strength Training (Best Solution)

Why? Muscle burns fat at rest.
Best Exercises: Deadlifts, squats, pull-ups.

2. High-Protein, Low-Sugar Diet

Protein preserves muscle while burning fat.
Avoid refined carbs & sugars (they spike insulin, storing more visceral fat).

3. Sleep & Stress Management

Poor sleep → High cortisol → More visceral fat storage.

4. Moderate Cardio (Not Excessive)

HIIT workouts (20 mins, 3x/week) burn fat without muscle loss.

Key Takeaways

✔ Essential fat is necessary for survival; skinny-fat people don’t lack it.
✔ Subcutaneous fat is visible but not always harmful.
✔ Visceral fat is the real danger—it’s invisible but causes diabetes, heart disease, and cancer.
✔ Fix skinny fat by lifting weights, eating protein, and avoiding sugar.

How to Get Rid of Skinny Fat

Skinny fat - that frustrating condition where you look thin but still carry stubborn body fat - requires a strategic approach to transform your body composition. Unlike general weight loss, fixing skinny fat means simultaneously burning fat while building muscle. Here's exactly how to do it, with scientific explanations for each method:

1. Strength Training: The Most Effective Solution

Why Strength Training Works

Metabolic Boost: Muscle tissue is metabolically active, burning 5-6x more calories at rest than fat tissue (Journal of Applied Physiology).
Hormonal Benefits: Weightlifting increases growth hormone and testosterone, both crucial for fat loss and muscle gain.
Body Reshaping: You'll replace flabby areas with firm muscle for a toned physique.

Best Exercises

Compound Lifts (multi-joint movements):

Squats (works legs, glutes, and core)
Deadlifts (targets back, hamstrings, and grip)
Bench Press (builds chest, shoulders, triceps)

Bodyweight Workouts (for beginners or home training):

Push-ups (chest and arms)
Pull-ups (back and biceps)
Lunges (legs and glutes)

Optimal Frequency

3-4x per week (allow 48h rest between working same muscle groups)
Progressive Overload: Gradually increase weight/reps to force muscle growth

2. High-Protein Diet: The Muscle-Building Fuel

Protein's Crucial Roles

Muscle Repair: Provides amino acids to rebuild damaged muscle fibers after workouts
Appetite Control: Protein increases satiety hormones (GLP-1, PYY) reducing cravings
Thermic Effect: Your body burns 20-30% of protein's calories just digesting it

Daily Protein Requirements

1.6-2.2g per kg of body weight (or 0.7-1g per pound)
Example: 70kg (154lb) person needs 112-154g protein daily

Best Protein Sources

Food Source	Protein (per 100g)	Additional Benefits
Chicken Breast	31g	Lean, versatile
Salmon	25g	Rich in omega-3s
Eggs	13g (2 large eggs)	Contains leucine for muscle growth
Greek Yogurt	10g	Probiotics for gut health
Tofu	8g	Plant-based complete protein

3. Moderate Cardio: The Fat-Burning Sweet Spot

Why Too Much Cardio Backfires

Muscle Loss: Extended cardio sessions (>60 mins) can break down muscle for energy
Adaptive Thermogenesis: Body becomes efficient at conserving energy, slowing fat loss

Optimal Cardio Approach

HIIT (High Intensity Interval Training):

20-30 second sprints followed by 60-90s rest
Burns fat 28.5% more effectively than steady-state cardio (Journal of Obesity)
Preserves muscle mass better than long cardio sessions

Walking (10,000 steps/day):

Low-impact way to increase NEAT (non-exercise activity thermogenesis)
Shown to reduce visceral fat by 7% over 12 weeks (International Journal of Obesity)

4. Sleep & Stress Management: The Hidden Factors

How Poor Sleep Makes You Skinny Fat

Cortisol Surge: Just one night of poor sleep increases cortisol by 37% (American Journal of Epidemiology)
Ghrelin/Leptin Imbalance:

More ghrelin (hunger hormone)
Less leptin (satiety hormone)

Muscle Recovery Disruption: Growth hormone (key for muscle repair) peaks during deep sleep

Sleep Optimization Tips

7-9 hours nightly (National Sleep Foundation recommendation)
Sleep Hygiene:

Cool, dark room (18-20°C ideal)
No screens 1 hour before bed
Consistent sleep/wake times

Stress Reduction Techniques

Meditation: Lowers cortisol by 25% with regular practice
Deep Breathing: Activates parasympathetic nervous system
Nature Exposure: Just 20 minutes in green spaces reduces stress hormones

Sample Weekly Plan to Fix Skinny Fat

Day	Workout	Nutrition Focus	Recovery
Mon	Strength: Lower Body (Squats, Deadlifts)	High protein + complex carbs	8h sleep
Tue	HIIT (20 mins) + Walking	Extra veggies for fiber	Foam rolling
Wed	Strength: Upper Body (Bench, Rows)	Healthy fats focus	Epsom salt bath
Thu	Active Recovery (Yoga/Walk)	Hydration emphasis	Meditation
Fri	Strength: Full Body	Carb refeed if needed	8.5h sleep
Sat	Sports/Outdoor Activity	Protein with every meal	Deep breathing
Sun	Complete Rest	Anti-inflammatory foods	Digital detox

Key Takeaways for Success

Lift Heavy Things - Strength training 3-4x/week is non-negotiable
Eat Protein First - At every meal to preserve/build muscle
Move More, Sit Less - NEAT (daily activity) matters as much as workouts
Sleep Like Your Health Depends On It - Because it does
Be Patient - Body recomposition takes 3-6 months of consistency

Remember: Skinny fat didn't happen overnight, and fixing it won't either. But with this science-backed approach, you'll systematically replace fat with muscle for a leaner, healthier physique that's not just thin, but truly fit.

What Causes Skinny Fat?

1. Poor Diet (Biggest Culprit)

High Sugar Intake: Spikes insulin, promoting fat storage.
Low Protein: Leads to muscle loss.
Processed Foods: Lack nutrients, increasing fat retention.

2. Sedentary Lifestyle

Office Jobs: Sitting for long periods slows metabolism.
Lack of Exercise: Without strength training, muscle deteriorates.

3. Yo-Yo Dieting

Crash Diets: Cause muscle loss, leading to rebound fat gain.

4. Aging (Sarcopenia)

After 30, muscle mass declines by 3–8% per decade if not maintained.

Scientific Backing: A University of Illinois study found that low muscle mass increases diabetes risk, even in normal-weight individuals.

Health Risks of Skinny Fat

1. Type 2 Diabetes

Mechanism: Visceral fat causes insulin resistance.
Study: Diabetes Care Journal found 30% of skinny-fat people are prediabetic.

2. Heart Disease

Why? Visceral fat increases LDL (bad cholesterol).
Stat: Skinny-fat individuals have a 50% higher heart disease risk (American Heart Association).

3. Hormonal Imbalances

Men: Low testosterone → More fat storage.
Women: PCOS (Polycystic Ovary Syndrome) linked to skinny fat.

4. Increased Cancer Risk

Research: British Journal of Cancer found visceral fat increases colon & breast cancer risk.

5 Daily Tips to Reduce Skinny Fat

Eat Protein at Every Meal

Example: Eggs for breakfast, chicken for lunch, fish for dinner.

Lift Weights 3x/Week

Focus on progressive overload (gradually increasing weights).

Avoid Sugary Drinks

Swap soda for sparkling water with lemon.

Walk More

Take the stairs, park farther away.

Sleep 7–9 Hours

Lack of sleep increases hunger hormones.

Best Activewear for Men in Australia

Wearing the right workout gear enhances performance:

Top Brands

Myovv (Best for high-intensity workouts)
2XU (Compression gear for muscle support)
Nike/Adidas (Affordable & stylish)

Must-Have Workout Clothes

Men’s Gym Shorts Australia (Look for breathable, sweat-wicking fabric).
Men’s Jogger Workout Pants Australia (Great for running & lifting).
Compression Shirts (Improves blood flow).

Pro Tip: Cheap workout clothes for men Australia options are available at Kmart and Target, but invest in quality for long-term use.

When it comes to choosing the best men's activewear shorts in Australia for your workouts, look for designs that combine breathability, flexibility, and moisture-wicking performance. Top brands like Myovv, 2XU, and Under Armour offer premium options with built-in liners, stretchy fabrics, and sweat-wicking technology to keep you cool during intense training sessions. For gym workouts and weightlifting, opt for 7-9 inch inseam shorts with a loose fit for full range of motion, while running and HIIT sessions benefit from lightweight, split-leg designs that enhance airflow. Budget-conscious shoppers can find quality cheap workout shorts at Kmart or Target, though investing in high-performance activewear ensures better durability and comfort. Key features to prioritize include anti-odor treatment, secure pockets for phones/keys, and a comfortable waistband that stays put during squats, lunges, and sprints. Whether you're hitting the weights, running outdoors, or doing CrossFit, the right pair of men's workout shorts in Australia can significantly boost your performance and comfort.

Best Men's Workout Shorts in Australia: Performance & Comfort

When choosing men’s workout shorts in Australia, prioritize breathability, flexibility, and moisture-wicking fabrics for optimal performance. Top brands like Myovv, 2XU, and Nike offer premium options with built-in liners, stretch materials, and sweat-wicking technology, ideal for gym training, running, and HIIT workouts. For weightlifting, opt for 7-9 inch inseam shorts with a relaxed fit, while running and cardio sessions benefit from lightweight, split-leg designs for better airflow. Budget-friendly options from Kmart and Target provide decent quality, but investing in high-performance activewear ensures durability and long-term comfort. Look for anti-odor treatment, secure pockets, and an adjustable waistband for a distraction-free workout. Whether you're lifting, sprinting, or training outdoors, the right men’s activewear shorts enhance mobility and keep you cool.

Key Features to Look For:

✔ Moisture-Wicking Fabric – Keeps you dry during intense workouts
✔ Flexible & Stretchy Material – Allows full range of motion
✔ 7-9 Inch Inseam – Ideal for both gym and running
✔ Built-In Liner (Optional) – Reduces chafing
✔ Secure Pockets – Holds phone, keys, or cards
✔ Anti-Odor Technology – Prevents bacterial buildup

Top Picks for Men’s Workout Shorts in Australia:

Myovv T.H.E. Short – Best for gym & weightlifting
Nike Dri-FIT Flex Stride – Best for running & cardio
2XU Performance Run Shorts – Best for HIIT & endurance training
Under Armour Raid 10" Shorts – Best budget-friendly option

Pro Tip: Match your shorts to your workout type—looser fits for lifting, tighter fits for running—to maximize comfort and performance.

FAQs

Q: Can skinny fat be fixed?

A: Yes! Strength training + high-protein diet + sleep.

Q: Does sugar make you skinny fat?

A: Yes, excess sugar turns into visceral fat.

Q: How long does it take to fix skinny fat?

A: 3–6 months with consistent effort.

Q: Can running make skinny fat worse?

A: If overdone, yes—prioritize strength training.

Q: Is skinny fat genetic?

A: Partially, but lifestyle plays a bigger role.

Final Thoughts

Skinny fat is a silent health threat, but it’s reversible. Follow these steps:
✔ Lift weights (build muscle).
✔ Eat protein (1g per pound of body weight).
✔ Sleep well (7–9 hours).
✔ Wear proper activewear (enhances performance).

Key Takeaway: Don’t judge health by weight alone—body composition matters more.

References:

Metabolic Health & Skinny Fat

Normal-Weight Metabolic Obesity
JAMA Study (2016)
45% of normal-weight adults have metabolic abnormalities
Visceral Fat and Inflammation
Harvard Medical School (2021)
How visceral fat promotes chronic inflammation

Exercise & Body Composition

Muscle Metabolism
Journal of Applied Physiology
Muscle burns 5-6x more calories than fat
HIIT vs. Steady-State Cardio
Journal of Obesity (2011)
HIIT burns 28.5% more fat

Diet & Protein

Protein Requirements for Muscle Growth
International Society of Sports Nutrition (2018)
1.6-2.2g/kg protein recommendation
Sugar and Visceral Fat
Diabetes Care Journal
Sugar intake linked to visceral fat accumulation

Sleep & Stress

Sleep Deprivation and Cortisol
American Journal of Epidemiology
37% cortisol increase after poor sleep
Stress Reduction Techniques
Harvard Health Publishing
Meditation reduces cortisol by 25%

Health Risks

Visceral Fat and Heart Disease
Journal of the American College of Cardiology
Stronger predictor than BMI
Visceral Fat and Cancer Risk
British Journal of Cancer
Link to colon/breast cancer

Additional Resources

- Framingham Heart Study: Visceral fat doubles heart disease risk
- Mayo Clinic on Sarcopenia: Age-related muscle loss

Back to blog

Country/region