For those of us with leaner bodies, there’s a common preconception to think we’re doing just fine in our health. But this is not always the case.
A slim or skinny body doesn’t mean a healthy one. The term skinny fat exploded in to use not too many years ago after a popular TIME article. Though the term sounds like a funny oxymoron, it’s actually a serious issue.
People who are skinny fat are the correct body weight for their height but are still a bit flabby, and who are likely not participating in as healthy of a lifestyle as they should. Being skinny fat has a variety of causes that can differ from person to person.
If you’ve come to terms with being skinny fat and are wondering what to do to fix it, read on. We’ll go over eight common reasons and solutions that can lead you to a healthier lifestyle.
1. You’re Not Eating Healthy
The most common reoccurring cause of a skinny fat body is an unhealthy eating routine.
It doesn’t matter if you go to the gym every day and live an active lifestyle: if you’re putting in bad to your body, your body will return the favor. Now, having a healthy diet doesn’t mean starving yourself, in fact, it means quite the opposite.
Starving yourself as a means of dieting actually increase fat as the body moves into survival mode and holds onto fat as an extra resource. Increasing water intake and consuming foods with healthy fats can give your body better fuel to work off of.
Removing sugary drinks and foods from your diet can purify your intake and help you lose the flab. And eat some vegetables, come on!
2. A Lack of Physical Excercise
Another highly common cause of a skinny fat body is a lack of exercise. Many with naturally leaner bodies don’t feel as motivated to get up and get to the gym. But they should, because this lack of physical activity could cause serious health problems down the line.
It’s not just you– Americans on average sit for 11 hours out of the day. That’s a huge chunk of time, but this sedentary lifestyle will come back to haunt you in the form of your body’s health.
Take the extra push and get yourself a gym membership. Get active. Your body will thank you.
3. Too Much Cardio Excercise
Even if you are working out, you may be doing so in a way that isn’t helpful in ridding yourself of a skinny fat body type.
Is cardio good exercise? Of course. But too much of it can interfere with the building of muscle and even contribute to muscle loss. And when you have a lack of muscle, it’s easier for the weight to rebound when you take a break from running.
If cardio is your main source of exercise, try using some time from your routine to practice weight resistance training. This can help keep you lean, but also help shape your body in a way that’s more impactful than simple cardio.
4. Aiming Soley For Weight Goals
Though we’ve already said it, we’ll say it again: just because you hit a certain number of pounds on the scale doesn’t mean that you’re actually healthy. This is the main problem that skinny fat individuals face, and designing all your efforts to hit a certain scale number is focusing on the wrong quality.
You can hit your ideal weight and still be flabby. An actually healthy body has nothing to do with weight, and everything to do with body composition. Focus on increasing muscle mass and removing fat, and you’ll see better results than aiming for an arbitrary number.
5. Avoiding Resistance Weight Training
We touched on this a little before, but it’s worth re-emphasizing: practicing resistance weight training can be the number one way to rid yourself of a skinny fat body.
Many individuals avoid weight training because they fear it will give them a bulky or boxy look. This is not true. Muscle is actually denser and leaner than fat and will leave you looking great.
Working and building muscle is the only surefire way to keep the flab away longterm, so its essential for any skinny fat person to take up the resistance weight training mantle.
6. Not Enough Protein
Outside of eating healthier, there are other ways to better your diet and improve your body. Making sure there’s plenty of protein in your diet is one major way.
Protein is the building block of muscle and tissue repair, and you need to have plenty in your diet if you hope to build muscle properly. You should attempt to eat protein with every meal. You can eat a small protein snack before and after working out for an extra boost.
7. Rely Totally On Supplements
The importance of protein and other nutrients can’t be overstated. But many individuals make the mistake of thinking they can rely on supplements alone instead of working these nutrients in naturally in their meals.
Many wrongly assume supplements are a magic shortcut to a better body, but they’re really just a small piece of the puzzle. Supplements do not mean that you don’t have to diet well and work hard to build and maintain muscle.
8. Your Genetics
One of the reasons you may have a skinny fat body is simply out of your control. Where and how you gain weight, according to many studies, is strongly linked to a genetically inherited relationship between testosterone and estrogen.
It goes without saying, but you can’t change your genetics. Your body may be naturally inclined to gain weight and store fat in certain areas of your body, just as you may be naturally inclined to have a skinny body regardless.
The only thing you can do is work hard to follow the tips and tricks we’ve detailed above. With hard work, your body can feel great and fit no matter your genetic lineage.
Getting Rid Of Your Skinny Fat Look
Many with a skinny fat body don’t want to accept that they’re actually unhealthy. If you’re considering adopting better habits and working towards a healthier body, you’re already ahead of most of the crowd.
If you need more advice on how best to deal with a skinny fat body, check out our blog.