Having a slim body does not always equate to good health, especially if you're dealing with a condition known as "skinny fat." This term refers to someone who appears thin or has a normal weight but actually has a high body fat percentage and low muscle mass.

Even if your weight falls within the normal range or is below average, your body composition may still be unhealthy. So, what exactly leads to this "skinny fat" condition? Let’s explore the details in this article.

What is Skinny Fat?

Medically, skinny fat is referred to as "metabolically obese normal weight" (MONW). This means someone can have a normal body mass index (BMI) but still possess a high percentage of body fat and low muscle mass.

While individuals with this condition might appear slim, a body composition analysis could reveal that they face similar metabolic risks as those who are obese.

Although someone with a "skinny fat" body may look healthy, this condition increases the risk of serious health issues, including type 2 diabetes, insulin resistance, high cholesterol, hypertension, heart disease, muscle weakness, immune system disorders, and hormonal imbalances.

Main Causes of Skinny Fat

Sedentary Lifestyle

A leading cause of the "skinny fat" condition is a sedentary lifestyle. This term refers to a lifestyle with little physical activity, such as excessive sitting, limited movement, or long periods of screen time without engaging in enough physical exercise.

When the muscles aren’t used frequently, they start to shrink over time. This leads to a decrease in muscle mass, which is often replaced by fat accumulation, especially around the internal organs (visceral fat), increasing the risk of metabolic disorders.

Unbalanced Diet

Many people attempt to lose weight by drastically reducing calories, but they often neglect adequate protein intake and other essential nutrients. A diet too low in protein makes it easier for the body to lose muscle mass.

Additionally, as the body feels hungry, it tends to crave more sugar and processed carbohydrates, which only encourage fat accumulation in the body.

Lack of Strength Training

A common mistake for those who exercise is focusing only on cardio workouts, neglecting weight training. Weight training is crucial for maintaining and building muscle mass.

Without proper muscle stimulation through weightlifting or resistance training, muscle mass can gradually decline and be replaced by fat, especially if not supported by the right diet.

Natural Aging

As we age, muscle mass naturally declines, a condition known as sarcopenia. If not paired with an active lifestyle and a balanced diet, this process accelerates the development of the "skinny fat" condition.

Stress and Hormonal Disorders

Chronic stress can elevate cortisol levels, a hormone that contributes to fat storage, particularly in the abdominal area. Hormonal imbalances, like hypothyroidism and polycystic ovary syndrome (PCOS), can also affect how fat is distributed and how muscles are built in the body, leading to the development of skinny fat.

Genetics and Family History

A family history of metabolic disorders can raise the likelihood of developing skinny fat. Genetics play a key role in how the body stores fat and builds muscle mass, making it crucial to be more aware of any family members with similar conditions.

Just like obesity, the "skinny fat" condition deserves attention and appropriate treatment. By improving your diet, engaging in regular muscle-strengthening exercises, getting enough rest, managing stress, and monitoring your body composition, you can prevent and address this issue.

If you believe you are experiencing skinny fat, it's advisable to consult a doctor for a thorough evaluation and recommendations for proper treatment. You can also take advantage of the health consultation feature available on the Ai Care app, which can be downloaded from the App Store or Play Store.

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