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<\/p>\nWe all have\u00a0that friend. The one who eats only mac \u2018n\u2019 cheese and cookies, performs zero physical activity, yet still fits into jeans from high school. While you sweat through regular workouts and take the time and effort to cook and eat healthy meals, that \u201cskinny fat\u201d guy or girl stays thin seemingly without trying.<\/p>\n
But looks can be deceiving. The number on the scale doesn\u2019t paint the whole picture.<\/p>\n
\u201cSkinny fat\u201d is an unscientific, nonmedical term that\u00a0generally refers to people who fall within a healthy weight range but exceed the recommended body fat percentage and do not meet normal ranges for muscle mass.<\/p>\n
\u201cThe term \u2018skinny fat\u2019 is the perfect demonstration of the misconceptions of what being healthy is,\u201d says Cody Braun, CPT.<\/p>\n
The medical term for \u201cskinny fat\u201d is\u00a0metabolically obese normal weight. (And since \u201cskinny fat\u201d isn\u2019t the friendliest of terms, we\u2019ll mostly stick with MONW from here on out.) The acronym says it all: A person can be a seemingly healthy weight yet be metabolically obese.<\/p>\n
An estimated 20 percent of the general population falls under the MONW umbrella, and\u00a0researchers admit\u00a0we need to better understand what causes it, how to identify it, and how to treat it.<\/p>\n
MONW individuals typically have increased levels of\u00a0insulin resistance, which is when muscle, liver, and fat cells stop responding normally to insulin, preventing the absorption of glucose from the bloodstream and necessitating higher levels of insulin.<\/p>\n
Research suggests people who are MONW have a higher risk of developing diabetes, cardiovascular disease, and mortality. And while the connection isn\u2019t yet clear,\u00a0some studies suggest\u00a0those in the MONW category are more often vitamin D deficient than people who are metabolically healthy.<\/p>\n
\u201cWeight isn\u2019t necessarily a good indication of health,\u201d Bent\u00e9 says. \u201cYou can be of a higher weight, but if you\u2019re working out and you\u2019re eating well, you may be metabolically healthy. On the other hand, you can look healthy on the outside, or \u2018thin,\u2019 but your weight may not show a true picture of what\u2019s going on inside.\u201d<\/p>\n
Because MONW people can appear healthy (or healthier than those who are overweight), serious health concerns may go overlooked. Someone who falls into the normal weight range may delay health interventions that could increase the chances for a long, healthy life.<\/p>\n
\u201cMany people may be unaware of their increased risk of developing metabolic abnormalities, despite their normal BMI,\u201d says Rishi Caleyachetty, PhD., of the Institute of Applied Health Research, at the University of Birmingham in England.<\/p>\n
That brings us to BMI and its role in measuring health.<\/p>\n
\u00a0<\/p>\n
While\u00a0body mass index\u00a0is frequently used to determine healthy body weight, it\u2019s definitely not foolproof. The biggest problem: It doesn\u2019t account for a person\u2019s\u00a0fat-to-muscle ratio.<\/p>\n
Take a\u00a0bodybuilder like Phil Heath, for instance. At five foot nine and roughly 250 pounds during competition season, his BMI is 36.9, which is considered obese. But take one look at Heath \u2014 with nearly every superficial muscle clearly visible and no excess fat \u2014 and you\u2019ll see he\u2019s anything but obese. Heath\u2019s stats go to show that BMI does not always deliver an accurate snapshot of health.<\/p>\n
\u201cBMI is calculated using height and weight only, so it\u2019s deceiving,\u201d Bent\u00e9 says. \u201cIt does not take into account gender, age, or body fat percentage. Because someone is thin and physically takes up less space in the universe than someone else doesn\u2019t mean they\u2019re healthy,\u201d she says.<\/p>\n
Just as there are underweight and normal-weight people who are metabolically unhealthy (you know, MONW), there are overweight individuals who are metabolically healthy.<\/p>\n
Studies suggest you can be obese and metabolically healthy at the same time, which is known as\u00a0metabolically healthy but obese. So how do you know where you stand? How can you tell if you\u2019re \u201cskinny fat?\u201d<\/p>\n
\u00a0<\/p>\n
<\/p>\n
Many MONW individuals typically carry more fat around their belly, don\u2019t exercise, and generally proceed as if they can eat whatever they want without gaining weight, including processed foods high in sugar and fat.<\/p>\n
\u201cIt doesn\u2019t matter if your metabolism is super high and you magically never gain weight,\u201d says Paige Bent\u00e9, M.S., R.D., C.S.S.D. \u201cIf you never work out and you eat a bunch of crappy food, you should probably make a change.\u201d And if you have the upper-body strength of a newborn kitten and get winded walking up a single flight of stairs, you may also be metabolically unhealthy.<\/p>\n
Beyond assessing your behavior, there are tests that can give you a better idea where you fall on the metabolic obesity scale. One study found that the\u00a0tryglyceride-glucose index, which is considered \u201cthe gold standard\u201d for measuring\u00a0insulin sensitivity, is a useful way to determine whether or not you\u2019re MONW.<\/p>\n
DEXA scans\u00a0(also called dual-energy X-ray absorptiometry) are another option. While often used to measure bone density, the 15-minute test also takes a comprehensive look at body fat and muscle mass. Additionally,\u00a0DEXA scans\u00a0identify where body fat is distributed, which can help alert doctors to certain health risks.<\/p>\n
For instance, more fat surrounding the internal organs \u2014 known as visceral fat \u2014 has been linked to an increased risk for a number of diseases, including heart disease, hypertension, and type 2 diabetes.<\/p>\n
If you\u2019re more of a numbers person, DEXA scans are a fairly easy way to get a better handle on your body composition and\u00a0body fat percentage. But keep this in mind: \u201cThere is no general agreement on what defines excess fat when using an estimation of body fat percentage,\u201d Caleyachetty says.<\/p>\n
The good news: If you choose the DEXA scan route, you can keep track of your body fat percentage as you lose weight or make changes to your lifestyle.<\/p>\n
Once you have a handle on whether or not you fall into the MONW camp (or if you\u2019re unsure, but ready to make changes), it\u2019s time to ease into the fit life.<\/p>\n
\u00a0<\/p>\n
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<\/p>\n
How do you get strong and healthy? \u201cFollow smart, calculated, sustainable nutrition programs paired with a healthy mix of cardio and strength training,\u201d Braun says. And make sure to take things one step at a time to make healthy, sustainable lifestyle changes.<\/p>\n
\u201cPeople need to seek support from the appropriate health professional regarding advice on and treatment with diet, exercise, and possibly pharmacological therapies,\u201d Caleyachetty says. Don\u2019t hesitate to talk your healthcare provider for advice, guidance, and moral support.<\/p>\n
The Centers for Disease Control and Prevention (CDC) recommends that adults do\u00a0strength training\u00a0and\u00a0150 minutes of moderate activity or 75 minutes of vigorous exercise a week.<\/p>\n
But if you\u2019re a fitness newbie, you don\u2019t have to sign up for a triathlon the minute you plan on getting healthier.\u00a0Get started\u00a0by simply building\u00a0more movement\u00a0into your day: Walk while you\u2019re on the phone, take the stairs, park farther away, stand while folding your laundry \u2014 do whatever you can to get up and moving more often.<\/p>\n
Once you get into the rhythm of getting more daily activity, build on that by incorporating challenging, regular workouts.<\/p>\n
Remember: Being more active every single day \u2014 and making it part of your lifestyle \u2014 is key to long-term weight loss and optimal health.<\/p>\n
Doing cardio alone isn\u2019t the best route to sustained weight loss. Cardio can burn major calories during a workout, but cardio\u00a0and\u00a0strength training will help you build muscle and ramp up your metabolism so that you\u2019re still\u00a0burning calories\u00a0even after your workout.<\/p>\n
Interval training merges benefits from both cardio and strength. \u201cThe most efficient way to burn fat and\u00a0build muscle\u00a0simultaneously is to do something along the lines of HIIT training,\u201d Braun says, with programs such as\u00a0CORE DE FORCE.<\/p>\n
Make it a goal to start eating healthy, but go slow.\u00a0Making small, gradual changes \u2014 rather than trying to cut all your bad habits, cold-turkey \u2014 can help you stick with the program. For instance, if you\u2019re not really a veggie lover, simply try adding one serving of vegetables each day, Bent\u00e9 suggests. And rather than counting every calorie,\u00a0focus on portion control\u00a0instead.<\/p>\n
Your body needs protein to build, repair, and maintain muscle, and when you\u2019re embarking on a new fitness journey, your\u00a0protein needs\u00a0will probably increase. Lean meats, poultry, fish, beans, tofu,\u00a0Shakeology, eggs, and yogurt are all great protein sources.<\/p>\n
When you\u2019re in the process of getting healthier, alcohol can really get in the way. We\u2019re not saying you can\u2019t have a drink or two here and there (thank, goodness), but booze adds tons of calories to your day and can also\u00a0stimulate your appetite\u00a0and\u00a0lower your inhibitions\u00a0\u2014 meaning you may reach for pizza and chips when you get home from the bar.<\/p>\n
Stick with\u00a0whole foods\u00a0that don\u2019t come in a box or a bag.\u00a0Processed foods\u00a0often include\u00a0added sugars, preservatives,\u00a0salt, and other artificial additives that can promote weight gain.<\/p>\n
Getting healthy isn\u2019t just about a certain number on the scale. \u201cThis is for your longevity,\u201d says Bent\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"
We all have\u00a0that friend. The one who eats only mac \u2018n\u2019 cheese and cookies, performs zero physical activity, yet still fits into jeans from high school. While you sweat through regular workouts and take the time and effort to cook and eat healthy meals, that \u201cskinny fat\u201d guy or girl stays thin seemingly without trying. […]<\/p>\n","protected":false},"author":1,"featured_media":1719,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-1718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=1718"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1718\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1719"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=1718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=1718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=1718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}