February 17th, 2021
The Skinny-Fat Phenomenon: Why Thin Doesn’t Always Equal Healthy
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This client can deadlift and squat more than her own body weight, and has a healthy percentage of body fat and lean tissue (muscle). She is lean, but also strong and healthy. Some so-called skinny people, on the other hand, are none of the above.
What is Skinny-Fat?
Have you heard the term skinny-fat? It is everyday lingo for the medical term Metabolically Obese Normal Weight (MONW). This occurs in both men and women when their overall body weight is in the healthy range for their age, gender and height but the amount of fat on their bodies is high and their muscle tone is low.
Those classified as MONW, aka skinny-fat are:
At-risk for heart disease, diabetes and osteoporosis as an obese person would be
May have elevated cortisol levels and their metabolism may be prioritizing fat storage
Likely not looking their best! By building some muscle you will be firm, more proportioned and healthier-looking (and ladies – this does not mean you have to have bulky muscles, unless of course you want that!)
Improve your Health and Fitness
If you think you might be MONW, please consider visiting your doctor who can determine if you are at risk for heart disease, diabetes and other obesity-related illness. This is the first step. Next you’ll want to start working to improve your health and fitness. Here’s how to start:
1. Prioritize Strength Training
Strength training increases your lean tissue and boosts your metabolism. If you are not sure where to start, consider a Nielsen Fitness personal trainer. An expert will help ensure that you are exercising safely and getting maximum results.
2. Re-assess Your Nutrition
Your diet should consist of whole, unprocessed and low glycemic food (most of the time, anyways) and you should ensure that you are eating enough protein, which helps build muscle. With Nielsen Fitness platinum packages, nutritional coaching is included. Your trainer will be able to help you make the right dietary choices.
3. Don’t Rely on Cardio Alone
Incorporate cardiovascular exercise but do not rely on it solely to lose fat. While cardio – such as walking or running – can help, it will not get the job done on its own!
4. Get Enough Rest
Aim for 7-8 hours of uninterrupted, quality rest each night. During sleep, your body rebuilds the muscles you have worked during strength training, leading to an increase in your lean mass. On the flip side, too little sleep may cause you to crave sugars and carbohydrates.
Reach Your Goals
The bottom line: skinny does not always equal healthy, and everyone – regardless of body type – can benefit from taking steps to improve their health and fitness.
For the reasons above, we always speak to our clients about body image as part of their overall picture of health and wellness. If you’d like to talk through your goals – and how we can help you reach them – book your free assessment and first workout here. We’d be delighted to help you!
Updated: January 19, 2022